Category Archives: Stress Management

Massage Therapy & Lifestyle Education

“Legs up the Wall”. How to set yourself up for the practice.

“Legs Up the Wall”
 

No Bolster

Ready Position (without a bolster)

During this stressful time of unforeseen change our bodies may begin to reflect our thoughts and emotions by becoming sore, tired and/or achy.

Legs Up the Wallis a relaxing and rejuvenating yoga pose technically known as “Viparita Karani” (VIP-uh-REE-tuh kah-RAH-nee), which literally translates to “inverted action.” Inversion poses are fantastic for the mind and body because they bring relief to the legs, feet, spine, and entire nervous system.  Ancient yoga texts claim Viparita Karaniwill destroy old age…Sign me up, right?

Though, I cannot guarantee that. I do know Legs up the Wallis beneficial for these issues and many more:

  • Headaches/Migraines
  • Anxiety
  • Insomnia
  • Mild depression
  • Muscle fatigue
  • Arthritis
  • Digestive problems
  • High and low blood pressure
  • Varicose veins
  • Menopause
  • Respiratory ailments

When you take time out of your day to reverse the forward motions of doing, acting, and accomplishing, you allow your brain and body to settle into a state of balance or Homeostasis; creating a calm nervous system and promoting movement thru the digestion, circulation, and elimination systems.

Because of its many benefits, this is a fantastic restorative pose for all levels of ability and experience.

I do need to mention that you should consult your physician or simply not practice Legs up the Wallif you have glaucoma, or a serious back or neck injury. Please remember Legs up the Wallis a “feel-good” pose — that means it should feel good, even for beginners! If you have any discomfort, be sure to make any adjustments you need to make. Be sure to breathe consciously throughout the pose in thru the nose and out thru the mouth. Continually bringing your awareness back to your breath will help clear the mind.

 There are two ways to practice Legs up the Wall: Using props as a supported pose, or without props. Both options will provide the same benefits, but the supported version may be more relaxing for some people. Both versions require a wall or sturdy door upon which you can rest your legs.

Ready Position

(with a bolster)

  • If you are practicing the supported version, set a bolster, rolled up bath towel or firm, long pillow on the floor.
  • Begin the pose by sitting with your left side against the wall. Keep the bolster close bye and horizontal to the wall, if you’re using one.
  • Gently turn your body to the left then, one at a time, fan your legs up and over onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight.
  • Lower your back to the floor/bolster and lie down. Rest your shoulders and head on the floor. You may need a little pillow if you’re lying on a bolster.
  • Shift your weight from side-to-side and scoot your buttocks as close to the wall as possible. Let your arms rest open at your sides, palms facing up.
  • Once you are here, relax with legs at the twelve o’clock position, relax the thighs and feet and let your body sink into the earth while the wall supports your legs.
  • Keep your arms wherever they feel most comfortable with the palms rotated up and the fingers relaxed.
  • Close your eyes and do your best not to allow your mind to wander. Stay here for 5-10 minutes, consciously breathing in thru your nose and out thru your mouth.
  • To release, slowly walk your legs down the wall. (If you are not using a bolster, bring your thighs to your belly, wrap your arms around your chins and rock side to side a few times to release the lower back even more). Roll onto your right side. Use your hands to help press yourself back up into a seated position.
  • Take a moment to sit here with your back against with wall. Let yourself get fully acclimated before standing up.

 

“Doing the best you can to find Grace and Gratitude toward all that has yet to be revealed”

                                    Namaste

 

Legs Up the Wall “Around the Clock”

“Legs Up the Wall”

 Around the Clock Practice

Eleven O'clock and One O'clock position

Eleven and One O’clock Position

  • Now that you know how to set yourself up for this practice we can build onto it. Get yourself set up as detailed previously in “how to set yourself up for the practice”. Once you have your legs placed in the twelve-o’clock position the practice begins. 
    • Rest at twelve o’clock for two minutes. On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it to one o’clock. Then the left leg follows moving it 1 inch to the left, bringing it to eleven o’clock. Let your feet relax, soften the jaw and the forehead and resist flexing your legs or feet.  Melt into eleven and one for two minutes.
    • On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it from one o’clock to two o’clock. Then the left leg follows moving it 1 inch to the left, bringing it from eleven o’clock to ten o’clock. In this position inhale the arms up to the sky them lower them down by your ears, palms rotated up and elbows bent enough to rest the arms comfortably on the floor. Rest in ten and two for two minutes.
    • On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it from two o’clock to three o’clock or your maximum capacity. Then the left leg follows moving it 1 inch to the left, bringing it from ten o’clock to nine o’clock or your maximum capacity on that side. Keep the arms where they are and rest here for one to two minutes.
    • The body loves balance so we will work your legs back up to twelve o’clock with your inhale and starting with your left leg.On your inhale slide the left leg up from nine to ten then the right leg follows moving it up from three to two. Now, bend the elbows and bring your hand under head. Elbows open wide and your head is cradled in your hands. Hold this space for two minutes.
    • On your next full inhale, keep the arms where they are and move the left leg to eleven o’clock then the right leg to one o’clock. Relax here for two minutes before inhaling the both of the legs back to twelve o’clock.
    • At this point you can choose to walk your legs down the wall and rock side to side before pressing up to seated or you may want to stay here and add a little more to your routine by practicing a figure four or bound angle against the wall. The beauty of a home practice is personalization.  Do what feels good to you in the moment. Always balance the body by do equal and exact motions on the left and right side. Pease make sure you relax in a seated position before standing up.

 

“Tough times never last but tough people do.”

                                                         Namaste

 

 

 

Private Yoga Therapy Sessions

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Yoga therapy is based on the theory that the body’s dysfunction is not always caused by a physical problem or accident.  It may also be caused by emotional blockage or old negative stories which can over ride healthy thought patterns over time..IMG_0088By working our way slowly up the body from the feet or “Root” to the head or “Crown” we work together to release, modify and/or change your personal story; be it one of pain,  struggle, dysfunction, or disorder.  Not only did I complete both a 200 and 500 hour Yoga Therapy training.   I was able to witness the power of  yoga therapy first hand with Michelle Andrie.IMG_4282

My body physically changed and my  thought patterns are more productive over all.  Yoga Therapy is an organic way to heal or re-connect the Mind, Body and Soul.  It is ideal for any body struggling with successfully changing negative patterns.  As a massage therapist and yoga instructor for over ten years I have witnessed how the condition of the physical body typically parallels our deepest inner voice.  By changing our “voice” we can change our story.  This brings us to acceptance which ultimately brings us to Joy.

Each Yoga Therapy session focuses on a different area of the body and the emotion that corresponds with that specific areaIt requires a minimum of 7 sessions.  Some people may prefer more based on their physical and mental well-being at the time they begin their work.   The initial session is 90 minutes and each there after is one hour in length.

Click here for rates…

Please contact me at 817-675-9621 with any questions or to schedule your first session.

Restorative Yoga, Is it for you?

What is Restorative Yoga?

As a licensed massage therapist and fitness/Yoga instructor for the past 13 years, time after time, experience shows that many chronic aches and pains are caused by daily habits that constantly force us to look down, bend forward or sink in the mid section. Therefore, each Restorative Yoga class focuses on strengthening the core and opening up the front of the body specifically the heart, shoulders and rib cage. I like to say: “It’s like peeling off old layers of shrink-wrap. Ultimately, releasing stress and clearing out stagnant energy that no longer serves us.”

Each of my Restorative and/or Gentle Flow classes focus on different muscles and joints so the format is ever changing. However, the intention always remains the same; “ Relax and clear the mind through deep, belly breathing while slowly stretching out tired, over used muscles.” This form of movement not only helps reduce stress it is beneficial to those recovering from minor injuries and/or surgeries, for people with adult on-set Scoliosis, Osteoarthritis, high blood pressure, chronic low back pain or Sciatica.   These are just a few of the common disorders that greatly benefit from practicing Restorative Yoga regularly.

Slowly lengthen tired, overused muscles.

Slowly lengthening tired, overused muscles.

 

“It’s a lifestyle, not a diet.”

www.changingbadhabits.com

 

Breathing and Stress Management

The Art and Science of Breathing

As my personal journey continues I am constantly reminded to slow down.  By consciously making the effort to do so,  it becomes apparent how few deep and restorative breaths we may actually take throughout the day.  At times it may be easy to encounter multiple stressful situations over a short period of time.  When a situation can not change try modifying your reaction to the circumstances at hand and become very conscious of your breathe.  Begin breathing in through your nose, filling your diaphragm completely then  exhale through your mouth slowly until your belly totally deflates.  Sometimes this is referred to as “belly breathing” because when executed properly, you will see your belly rise on inhale and fall on exhale.  If  your chest is the only part of your body moving when you breathe,  this  is a sign that you are not doing it  properly.

“Remember to breathe”.  I know, that seems so obvious right?   Well, the next time you catch yourself taking small shallow breaths with your shoulders elevated up to your ears and a migraine headache; it will become obvious that you have forgotten something…….

According to Mental Health America, stress is toxic to multiple functions of the human body:

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”

Andrew Weil, M.D.

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.  Listed below is list of  three simple breathing exercise that promote relaxation and help reduce stress.

You may want to try all three to see how they affect your individual stress and anxiety levels.

  1. The Stimulating Breath
  2. The 4-7-8 Breathing Exercise
  3. Breath Counting

Exercise 1:
The Stimulating Breath

The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.

Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows.  Breathe normally after each cycle.

Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

Exercise 2:
The 4-7-8 Breathe

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react.  Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly.  Everyone can benefit from it.

Exercise 3:
Breath Counting

If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

  • To begin the exercise, count “one” to yourself as you exhale.
  • The next time you exhale, count “two,” and so on up to “five.”
  • Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”
Try to do 10 minutes of this form of meditation.

What our bodies may being trying to tell us.

The connection between pain in your body and the Chakra system may be worth paying attention to……..

Chakra is believed to be a center of activity that receives, assimilates, and expresses life force energy.   The word Chakra literally translates as wheel or disc.  Therefore, Chakra defines the  spinning spheres of bio-energetic activity that radiate from seven major nerve centers extending forward and upward from the spinal column.

Typically, six of the seven Chakra wheels are referred to.  Imagine these wheels stacked in a column of energy that begins in the base of the spine and climbs to the middle of the forehead.  The seventh and less referred to  Chakra,  expands from the crown of the head into the universe.  It is beyond the physical region; some choose to call it spiritual.  The six predominant Chakra correlate with our mortal states of consciousness.

While most bodywork experts agree that tension and pain in the body are largely caused by how we move (or don’t move enough) throughout the day, a growing number of practitioners cite emotional stress as another factor. Deb Shapiro, author of Your Body Speaks Your Mind, stated that understanding how parts of the body connect to certain emotions can help us get in touch with neglected areas of our subconscious. “And the great thing about that is tapping into the root of the problem on an emotional level can heal chronic pain,” said Deb Shapiro.

Neck (“Crown”, “Third Eye” or “Brow” and “Throat” Chakra)

The neck is a two-way communicator: You take in life-sustaining food, water, and air through the neck, and at the same time, emotions, feelings, and thoughts are expressed outwardly through your voice. Stiffness here can indicate resistance, usually to other ways of thinking.

Shoulders (“Throat” and “Heart” Chakra)

Where you carry the weight of your responsibilities, whether it’s work, family, or mortgage payments. Creative energy flows from here, moving into your arms and hands, where it emerges in what you do in the world. Tense shoulders can also indicate resistance, perhaps to the responsibilities you feel you must maintain, or pressure that’s put on you to perform.

Upper back (“Heart” and “Solar Plexus” Chakra)

This is the area on the reverse side from the heart, it is where you can store repressed anger, resentment, guilt, or shame.

Mid back (“Solar Plexus” and “Sacral” or “Spleanic” Chakra)

Your core allows you to bend and move, representing your ability to be psychologically and emotionally flexible. Stiffness in the mid back can reflect an inner stiffness, holding on to a fear, or inability to go with the flow.

Low back (“Sacral” or “Splenic” and “Base” Chakra)

This part of the body supports your weight from above, and it’s related to your notions of survival, security, and self-support. If you’re feeling insecure—or as though you’re unable to meet other people’s expectations—that pressure can manifest in the low back.

Gluteus (“Base” Chakra)

Although seemingly soft, the Gluteus is often the most tense and clenched muscles in the body. This area has to do with elimination and release, self-control and power issues are often held here.

Hamstrings (“Base” Chakra)

These muscles are connected to the knees—which we use to bow down to a higher being—and so tight hamstrings can often mean that a deeper level of surrender is needed. The thighs and hamstrings also hold on to past conflicts, such as traumatic childhood memories, anger, or resentment. This area is also closely associated with sexuality and intimacy.

As you can see, both Eastern and Western medicine suggests, that by tapping into pain you may be experiencing in your physical body and becoming honest about your personal emotional challenges, it is possible to decrease physical aliments and increase your overall well being.

It is also implied that by simply incorporating the Chakra colors that correspond with your area of  physical pain into clothing, daily surroundings, and food choices, it is possible to visually  stimulate the healing process.

For more information on Chakra in relation to the human body, please click on this link to Wikipedia.

Come take a class with me in Fort Worth, TX

"It's a lifestyle, not a diet"

“It’s a lifestyle, not a diet”

If you would like to take a group class with me please click on the facilities name listed below to find out details on their class rates and membership information.

Colonial Country Club (Members Only)

Solea, Tavolo Park (Residents Only)

I also provide customized exercise plans for individuals, couples and small groups  at your home or office or in my studio.  A variety of fitness techniques can be explored based on my client’s individual surroundings, abilities and goals. Please email me at amanda@changingbadhabits.com to discuss personal training or small groups.

I am not currently teaching Nia but to find a Nia class near you, go to www.nianow.com.

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Good Sleeping Habits

How well you sleep and how long you sleep are also big factors in promoting good health.   It is important that you regularly get good quality sleep and that you get between 8 and 8 1/2 hours of quality sleep.   FirstLine Therapy has many suggestions to make sure that you get the right quality sleep.

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