Largest Ayahuasca Research Study Confirms Mental Healing Benefits

Ayahuasca has gotten the attention of researchers by demonstrating its critical healing potential for individuals living with psychological issues.

In a study published by the Scientific Reports Journal, specialists at University of Exeter and University College London confirmed results showing that the 527 ayahuasca consumers out of 96,000 surveyed individuals reported higher general well-being, along with less problematic alcohol and drug use, over the previous 12 months than other respondents in the survey.

These findings lend some support to the notion that ayahuasca could be an important and powerful tool in treating depression and alcohol use disorders – Will Lawn, Ph.D., of University College London, Lead Researcher

> Biggest Scientific Ayahausca Study Ever Shows Psychological Benefits | Ayahausca Today

Jun 22, 2014Jun 17, 2016

A Three Day Fast Can Regenerate Entire Immune System (Study)

A three day fast can regenerate the entire immune system, even in the elderly, scientists have found, in a breakthrough described as “remarkable.”

Although fasting diets have been criticized by nutritionists, research suggests that starving the body kick-starts stem cells into producing more white blood cells, which fight off infection.

Scientists at the University of Southern California (USC) say the discovery could be particularly beneficial for those suffering from damaged immune systems, such as cancer patients on chemotherapy. It could also help the elderly whose immune systems become less effective.

When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged.

There is no evidence at all that fasting would be dangerous while there is strong evidence that it is beneficial.

– Valter Longo, Professor of Gerontology and Biological Sciences at USC

In trials, volunteers were asked to fast regularly for between two and four days over a six-month period. Scientists found that prolonged fasting also reduced the enzyme PKA, which is linked to aging and a hormone which increases cancer risk and tumour growth.

> Fasting for three days renews entire immune system, protects cancer patients, ‘remarkable’ new study finds | National Post

Mar 26, 2014Jun 17, 2016

A Beginner’s Guide to Intermittent Fasting

What is Intermittent Fasting?

Research shows that those who eat less are generally healthier and live longer than those who eat more. Intermittent fasting is based on this principle. Basically, it’s a technique that incorporates a weekly fast into your routine. This method is great because it allows you to reap the benefits of fasting without leaving you feeling weak or deprived.

I can understand that this idea might not sound very appealing, but the fact is there’s ton of health benefits to fasting, and it really isn’t as horrible as it sounds.

The Benefits of Intermittent Fasting

Burning Fat

From a fat-burning perspective, intermittent fasting is a powerful tool. When you’re in a fed state, the body has to produce insulin to keep your blood sugar at a safe level. Insulin’s main job is to shuttle excess glucose (sugar) from the bloodstream over to the muscle, liver or fat cells for storage. But insulin doesn’t only take sugar out of the blood – it also increases fat storage.

Now, if a person were to eat small, infrequent meals every day, this release of insulin would not be a big deal. The problem is many experts have led people to believe that eating five or six meals a day is the only way to eat for weight loss. Now let’s think about this logically for a second. Do you think the best way to lose weight is to cause your body to constantly release a hormone that favors fat storage? I didn’t think so!

Metabolism

Another rumor is that fasting and/or eating infrequent meals every day will slow down your metabolism. This simply isn’t true.

To make this point clear, all you have to do is think back to our primitive ancestors. They rarely (if ever) ate the same amount of food on consecutive days. Their caloric intake was dependent on what was available on that particular day. And they would be forced to fast intermittently because sometimes food was simply unavailable.

Furthermore, evolution takes, minimally, thousands of years, and even though our world has changed drastically, our bodies have not had time to evolve from this primitive lifestyle. As a matter of fact, it has only been within the last 50 to 100 years that our bodies have been exposed to a consistent caloric intake. The truth is, being in a consistently fed state is not natural to the body’s physiology. This is precisely why eating less leads to better health and a longer life.

Telomeres

So, how does intermittent fasting work? There are a lot of different things that happen in the body on a cellular level when you’re in a fasted state, but one I can single out has to do with the length of your telomeres. You can compare telomeres to the plastic casings at the end of a pair of shoelaces. Just as the plastic casings protect the end shoestrings, telomeres protect the ends of your chromosomes. The length of these guys is important. Basically, the shorter your telomeres, the shorter your lifespan.

It just so happens that intermittent fasting is a way to increase the length of your telomeres. Actually, simply eating less can also help your telomeres stay nice and long. Animal studies have shown that animals who ate about 30 percent fewer calories also lived about 30 percent longer than the animals that ate more. So the next time somebody says you should eat five or six meals a day, I suggest you think twice before following their advice.

Blood Sugar Issues

Now some of you might be thinking, “I have issues with my blood sugar, so I can’t fast.”

If you have issues with your blood sugar, you should first work on improving the quality of your foods before introducing fasting. Once you get your blood sugar under control by reducing the amount of refined sugars and processed foods you eat, you can try eating less to see how you feel.

How Long is a Fast?

I want to be clear about what I mean when I say “fast.”

The benefits of fasting come after about 18 hours, but this doesn’t mean you have to force yourself to go without food all day long. To give you an example of what a fast might look like, let’s say you stop eating after dinner at 7 p.m., you go to bed and wake up at 7 a.m. Right there you have already fasted for 12 hours. In this scenario, if you wait to eat your first meal at 1 p.m. you will have successfully completed an 18-hour fast. Not too bad, right?

Intermittent Fasting Calculator – It lets you plan your caloric intake with respect to a certain macro nutrient ratio you want.

> IF | Huffington Post

Feb 27, 2014Jun 17, 2016

Healthy Sleeping Positions (Video)

We spend about 1/3 of our lives sleeping and some of us still don’t have it down.

You would think that something that involves a lot of nothing would come easy but a lot of us have bad sleeping habits that can lead to joint pain, spinal issues and disease.

Sleep is when the body heals and regenerates and even though we may not be actively conscious the brain still sends many signals through the spine to our organs.

Healthy Sleeping Positions

Sleeping Solo

Sleeping With That Special Someone

The key to maintaining a healthy sleeping position, whether you are flying solo or snuggling with a fine dime piece, is a neutral spine.

Live it up, sleep well, dream big; peace.

Feb 12, 2014Jun 17, 2016

Chia Fresca: The All Natural Revitalizing Energy Drink (Recipe)

Chia Fresca (or iskiate as it is known in Central America) is an all natural revitalizing energy drink whose effects last all day, yet only takes seconds to prepare.

How Do I Make It?

Luckily, Chia Fresca requires few ingredients and is super simple to prepare.

Chia Fresca Recipe

Yield: 2 cups

Ingredients:

2 cups water or coconut water
1.5 tbsp chia seeds
1/2 tbsp fresh lemon or lime juice, or to taste
Sweetener, to taste (1/2 tbsp maple syrup is good)

Preparation:

1. Add the chia and water into a jar or glass and stir well. Let sit for 10 minutes to allow the chia seeds to swell up. I like to use a jar with a lid so I can shake it up really well and break up the chia clumps.

2. Add lime or lemon juice and sweetener to taste. Stir well and enjoy!

For nutritional info, click here.

It Looks Weird! Do I Have to?

Great Question! Here are a heap of reasons to make Chia seeds part of your routine:

1. Chia seeds are gluten free.

2. They are high in dietary fiber, making it great for digestion.

3. They contain 20% Omega 3 ALA, making it a super food for the brain and heart. Chia seeds have eight times more Omega 3 than salmon!

4. They boast 20% protein. The protein is a complete protein with all 8 essential amino acids.

5. They are high in antioxidants.

6. Chia seeds contain five times more calcium than milk.

7. They contain seven times more vitamin C than oranges.

8. Chia seeds contain three times more iron than spinach.

9. They contain twice the potassium content of a banana.

10. They have a positive impact balancing blood glucose levels (making it awesome for diabetics).

*Nutritionists recommend that 15g/0.53oz (one tablespoon) of Chia consumption each day. Make sure to drink plenty of water, as Chia is high in fiber.

Enjoy!

> A Natural Energy Drink | Oh She Glows

> Reasons to Eat Chia Seeds | The Wellness Warrior

Jan 20, 2014Jun 17, 2016

Essential Oils – Basic Usage and Benefits (Guide)

The many uses and benefits of essential oils range from skin care, muscle relaxant, aromatherapy, first aid and stress relief.

Let’s take a moment to acquaint ourselves with the basic knowledge and uses of essential oils.

Essential Oils: The Basics

Essential oils are not really oils. They do not contain the fatty acids that constitute what we would consider an actual oil.

Most essential oils are high in antibacterial, anti-fungal, and antiviral properties: This makes them an excellent addition to your homemade cleaning preparations. Oils that are best for cleaning are: Lemon, grapefruit, eucalyptus, peppermint, tea tree, lavender, and rosemary.

Essential oils are minuscule in molecular size, which means they are absorbed well by the skin – making them perfect ingredients in personal care items intended to heal, soften, and nourish. However, they do not accumulate in the body over time – they simply offer up their healing properties and then pass on through.

Scientific studies have shown that rosemary essential oil helps your brain perform. Specifically, smelling rosemary essential oil helps memory recall and performance on tests. Interestingly, this study also showed that groups that inhaled either rosemary or lavender essential oil felt much more relaxed than those who inhaled no odor at all.

Fragrance oils and essential oils are NOT the same thing. As a rule of thumb, if you see the word “fragrance” or “fragrance oil” or even “perfume” on anything, you can assume this is synthetic and NOT natural. (Even if it says natural fragrance.)

Essential oils are wholly natural and cannot be patented; which means that you’ll never see an essential oil in a pharmaceutical drug. Because essential oils cannot be patented, drug companies will not waste money studying them. This limits our scientific knowledge of essential oils greatly, and the majority of what we know about them are things that have been passed down through thousands of years of personal use and experimentation.

Most essential oils should never be used undiluted on the skin. Instead, they should be combined with “real” oils (called carrier oils), waxes, butters, alcohols, or other diluting measures. If you don’t dilute, you may end up with an unfortunate reaction (and unhappy skin).

There are a few essential oils that are generally recognized as safe to use undiluted. The only essential oils that are widely acknowledged as safe to use undiluted (sparingly) are: lavender, German chamomile, tea tree, sandalwood, and rose geranium.

Never use an undiluted essential oil on a baby or child. Children have much thinner, more delicate skin than adults have, and tend to be very sensitive to the potency of essential oils. In fact, even if you do use essential oil in a recipe for children, only use half of the essential oil recommended in the recipe.

19 Essential Oils Safe for Babies

Bergamot (Citrus bergamia)*

Cedarwood (Cedrus atlantica)**

Chamomile, Roman (Chamaemelum nobile)

Cypress (Cupressus sempervirens)

Frankincense (Boswellia carteri)

Geranium (Pelargonium graveolens)

Ginger (Zingiber officinale)

Lavender (Lavandula angustifolia)

Lemon (Citrus limon)*

Mandarin (Citrus reticulata)*

Marjoram (Origanum majorana)

Melaleuca-Tea Tree (Melaleuca alternifolia)

Orange (Citrus aurantium)*

Rose Otto (Rosa damascena)

Rosemary (Rosmarinus officinalis)**

Rosewood (Aniba rosaeodora)

Sandalwood (Santalum album)

Thyme (Thumus vulgaris CT linalol)

Ylang Ylang (Cananga odorata)

*These oils are photosensative; always dilute. To prevent a rash or pigmentation of the skin, do not use citrus oils when exposed to direct sunlight.

**These oils should never be used undiluted on babies and children.

Almond – bitter -Toxic

Aniseed – Anethole rich

Angelica – Emmenagogue

Basil – Possible irritant

Birch – Possible irritant

Black pepper – Skin sensitization

Boldo leaf – Toxic

Buchu – Liver hazardous

Calamus – Toxic

Camphor – Toxic

Cassia – Skin sensitization

Cedarwood – Emmenagogue

Chamomile – Emmenagogue

Cinnamon – Skin sensitization and emmenagogue

Clary sage – Emmenagogue

Clove – Skin sensitization

Elecampane – Skin sensitization

Fennel – Anethole rich

Fir – Possible irritant

Ginger – Emmenagogue

Horseradish – Toxic

Hyssop – Could cause toxicity

Jaborandi leaf – Toxic

Jasmine – Emmenagogue

Juniper – Emmenagogue

Lemon -Possible irritant

Lemongrass – Possible irritant

Marjoram – Emmenagogue

Melissa – Possible irritant

Mugwort – Toxic

Mustard – Toxic

Myrrh – Emmenagogue

Nightshade – Toxic

Nutmeg – Skin sensitization

Oregano – Skin sensitization

Parsley seed – Apiol rich

Pennyroyal – Toxic

Peppermint – Emmenagogue

Pine – Skin sensitization

Rose – Emmenagogue

Rosemary – Emmenagogue

Rue – Toxic

Sage – High thujone content

Sassafras – Toxic

Savin – Toxic

Savory – Could cause toxicity

Southernwood – Toxic

Stinging nettle – Toxic

Tansy – Toxic

Thuja – Toxic

Thyme both Red and Linalol) – Possible irritant

Wintergreen – Toxic

Wormseed – Toxic

Wormwood – Toxic.

(and skip Essential Oils completely in your first trimester):

To test if you’re sensitive to an essential oil combine one drop of essential oil with 1/2 tsp carrier oil (like olive, jojoba, or sweet almond). Rub this on the inside, upper portion of your arm and wait a few hours. If no redness or itching develops, you’re most likely not sensitive to that essential oil.

Keep all essential oils out of the reach of children – and avoid contact with your eyes. This is just standard safety precautions, but must be mentioned.

Do not take essential oils internally, especially oils like wintergreen and eucalyptus. While some essential oils may be used well-diluted in something like toothpaste with safety, it’s generally recognized that there’s no need to take essential oils internally. In fact, there are several toxic essential oils that should be avoided even through skin contact. Luckily, these are NOT common essential oils, and most of them you’ll never find in the store.

To test your essential oil to see how “pure” it is, put a single drop of it on a piece of construction paper. If it evaporates quickly and leaves no noticeable ring, it is pure. If you have a ring left, then it is likely diluted by the manufacturer with an oil of some sort (this test will not work for myrrh, patchouli, and absolutes).

Essential oils will last for at least 5 years (if not 10), so one bottle could literally last you a decade. The only exception to this rule is citrus oils, which will see a reduction in potency after a year or two.

Store your essential oils in dark glass bottles out of direct sunlight. This is simply to help preserve their potency.

Remember that what you’re allergic to in food, you will be allergic to in essential oils. So if, for some reason, you can’t eat sage without breaking out in a rash, steer clear of sage essential oil (or any product containing it).

Use essential oils to help your mood. Lavender, peppermint, grapefruit, chamomile, lemon, ylang-ylang all help produce happy, joyous moods. Clary sage helps with PMS (although there have been reports that overuse of clary sage can lead to intoxication). Rosemary increases focus and concentration.

> 21 Things You Should Know About Essential Oils | Crunchy Betty

Dec 12, 2013Jun 17, 2016

The Healing Power of Cuddling (Study)

Is there anyone who doesn’t like cuddling? On the physical affection spectrum, it may not be an all-star, but it’s definitely a winner in terms of improving our health and well-being.

Besides the obvious physical pleasure of cuddling, there is a brain chemistry reaction that has far reaching effects. All those warm fuzzy feelings are nothing compared to the benefits we get from the release of the hormone Oxytocin.

How Does Cuddling Heal Us?

Lowers Our Blood Pressure

The next time you hold someone close, take a deep breath and let it go. Unless it’s someone you’d rather not be hugging, chances are you’ll notice your heart rate and your breathing slow down a bit. As the oxytocin levels rise, they affect the hormones that keep us at the ready for action and allow our blood pressure to drop.

Relieves Pain and Raises Our Pain Threshold

Ever have that feeling that nothing can hurt you because you’re so in love? Well, it was probably the oxytocin. This effect of oxytocin is particularly helpful for women in labor, but has implications for the rest of us too. What’s the first thing we do after jamming a finger? We rub it with our other hand. Even this self-stimulation triggers a release of oxytocin and helps us deal with the pain.

Reduces Social Anxiety

When our brains release oxytocin, we are more likely to have an optimistic outlook about connecting with others, better self-esteem and an easier time trusting those around us. Newer studies are exploring the usefulness of oxytocin (and even supplemental oxytocin) for both post-traumatic stress disorder and autism.

Lowers Levels of Cortisol

Too much cortisol is bad news—for our moods, our weight and our hearts. While stress hormones like cortisol are a good thing when we need to react in a hurry, poor stress management can keep cortisol levels high even when we don’t need it.

Protects Against Inflammation and Oxidative Stress

We hear all the time that inflammation is unhealthy and increases the aging process. Instead of reaching for another bowl of ice cream, consider a little extra cuddle time before falling asleep.

What About Single People?

Hug Your Friends

We associate cuddling and physical affection with romantic relationships, but something as simple as a hug will also increase oxytocin levels.

Play with Your Pet

Studies show that snuggling doesn’t have to be with our fellow humans to increase oxytocin. Any positive touch will elicit a release of oxytocin.

Take a Warm Bath

The physical sensations of warmth can help increase oxytocin flow.

Get a Massage

Massages don’t just help stretch out sore muscles; they’re also a great way to boost oxytocin levels and overall health.

5 Ways Cuddles Make Us Healthier by Kate Bartolotta was originally published on The Good Men Project.

Oct 22, 2013Jun 17, 2016

Useful Yoga Poses for Athletic Recovery and Injury Prevention (Guide)

Yoga leads to increased flexibility and body awareness which is great for recovering from old injuries and preventing new ones. Yoga also relieves stress from your mind and body allowing for increased focus.

Uttanasana (Standing Forward Bend)

In Uttanasana, your head is below your heart. This allows the unusual occasion for blood to rush to your head (rather than your feet), giving your cells a rejuvenating boost of oxygen.

Begin in Tadasana (Mountain Pose):

Tadasana (Mountain Pose)

Rest your hands on your hips, exhale, and bend forward from the hip joints rather than the waist. Draw your belly slightly in and focus on lengthening your front torso as you go deeper in Uttanasana. Keeping your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms. To modify this movement, cross your forearms and hold your elbows. To help tone your thighs, press your heels into the floor, lift your sit bones toward the sky, and turn the tops of your thighs slightly inward. Let your head hang loose, releasing all tension in your back and shoulder blades. Lengthen the front torso a little bit more on each inhale. On each exhale, release fully into the bend. Stay in this posture for 30 seconds to 1 minute.

To come out of Uttanasana, bring your hands back to your hips and rotate at the hip joints until you stand strong and tall. Do not simply roll your spine up.

Benefits of Uttanasana

Stretches the hips, hamstrings, and calves
Strengthens the thighs and knees
Keeps your spine strong and flexible
Reduces stress, anxiety, depression, and fatigue
Calms the mind and soothes the nerves
Relieves tension in the spine, neck, and back
Activates the abdominal muscles
Eases symptoms of menopause, asthma, headaches, and insomnia
Stimulates the kidneys, liver, spleen
Improves digestion
May lower high blood pressure
Therapeutic for infertility, osteoporosis, and sinusitis

Adho Mukha Svanasana (Downward Facing Dog Pose)

Start on all fours with your knees directly underneath your hip and your hands directly underneath your shoulders. The palms are firmly grounded onto the mat and your fingers are spread. Pull your stomach in and melt your chest towards the floor. Tuck your toes underneath you. Lift your knees away from the floor, lengthen your spine backwards and shoot your tailbone up towards the sky as you straighten out your legs. Push the top of your thighs back and stretch your heels towards the floor. Form the shoulder blades onto the back, release the neck and extend your heart towards your thighs. Hold the pose for three minutes, rest, and repeat one more time.

Benefits of Adho Mukha Svanasana

Inverted poses are extremely important because they reverse the action of gravity on the body and get the blood and lymph flowing in opposite directions.
On an emotional level downward facing dog helps turn everything on its head and helps us see things from a different angle.
It helps boost self-confidence.
Because of the increased blood flow to the top of the body, shoulder stand can help improve brain function and cognition and reduce anxiety and depression.
Takes pressure off the heart, which has to work less to get blood flowing to the brain.
Strengthens and tones the arms and legs
Because of the weight bearing nature of the posture on the arms and legs it helps strengthen the bones and prevent osteoporosis.
Lengthens and straightens the spine, helping to relieve pain in the upper, middle and lower back.
The body gets a 360-degree stretch in just one pose.

Utkatasana (Chair Pose)

Begin in Tadasana (Mountain Pose). Stand with your big toes touching, heels slightly apart. Lift and spread your toes. Feel yourself rooted to the ground. Now, raise your arms above your head, perpendicular to the floor. Either keep your arms parallel, palms facing inward, or touch your palms together. Bend your knees and bring your thighs as parallel to the floor as possible. Your knees should come out over your feet and your torso should lean forward over the thighs, more or less forming a right angle with them. Keep your back long, with a slight curve in it, and keep the inner thighs parallel to each other. To intensify your thigh work-out, try squeezing a yoga block or holding a thick book between them. Let your shoulder blades relax down your back. Stay in this posture for 5 to 10 long, deep breaths.

To come out of Utkatasana inhale, straighten your knees, exhale and release your arms to your sides. You are now back in Tadasana.

Benefits of Utkatasana

Tones the leg muscles excellently
Strengthens hip flexors, ankles, calves, and back
Stretches chest and shoulders
Reduces symptoms of flat feet
Stimulates the heart, diaphragm, and abdominal organs

Utthita Ashwa Sanchalanasana (High Lunge)

Start in Adho Mukha Svanasana (Downward-Facing Dog). Exhale and step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm. Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing. Do not over-arch the lower back. Lengthen your tailbone toward the floor and reach back through your left heel. This will bring the shoulder blades deeper into the back and help support your chest. Look up toward your thumbs. Be sure not to press the front ribs forward. Draw them down and into the torso. Lift the arms from the lower back ribs, reaching through your little fingers. Hold for 30 seconds to a minute. Then exhale, release the torso to the right thigh, sweep your hands back onto the floor, and, with another exhale, step your right foot back and return to Down Dog. Hold for a few breaths and repeat with the left foot forward for the same length of time.

Benefits of High Lunge

Opens your groins and hips
Stretches and tones your legs, especially thighs
Strengthens your knees, ankles and waist
Stimulates abdominals’ organs
Increases stamina and lung capacity
Lengthens the spine, thereby stretching the chest
Therapeutic for indigestion, constipation, sciatica

Virabhadrasana I (Warrior I Pose)

Begin in Utthita Ashwa Sanchalanasana (High Lunge) with your right leg forward. If you are in correct stance, your right knee should be directly over your right ankle. Your right toes should point straight ahead and your left toes should be pointed 45-60 degrees away from your body. Make sure your right heel is in line with your left heel, then engage your legs by pressing through your feet. Bring your hands to your hips, squaring your hips and shoulders straight ahead. Then, relax your shoulders down your back and gently draw them together. Inhale and lift your arms straight up over your head, palms facing each other. If possible, bring your palms together. Now, reach up strongly through your arms. Avoid puffing out your sides; rather lift through your sternum so you can feel a nice stretch in your entire torso and spine. Keep your shoulders relaxed and chest lifted. To deepen the stretch, keep your palms together and gently arch your back, gazing up towards the ceiling. Feel strength and stability in your stance. Breathe deep and steady while you hold the pose for one minute.

To release, come back into high lunge, straighten the right leg, pivot your body 90 degress to the left, and point your toes in the same direction. Extend your arms out to your sides and you will be in Utthita Hasta Padasana (Extended Hands and Feet Pose). Take a few breaths of relaxation and repeat the exercise with your left foot forward.

Benefits of Virabhadrasana I

Strengthens your shoulders, arms, legs, ankles and back
Opens yours hips, chest and lungs
Improves focus, balance and stability
Encourages good circulation and respiration
Stretches your arms, legs, shoulders, neck, belly, groins and ankles
Energizes the entire body

Setu Bandhasana (Bridge Pose)

Lie flat on your back with arms at your sides, palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Distribute your weight equally on the inside and outside of your feet. Now, move your breastbone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck. Firm your tailbone in towards the pubis and move your pubis slightly towards the belly. In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped. Lift your hips as high as you are able without breaking position. If you are having trouble holding posture, you can clasp your hands behind your back and firm you arms into the floor, shoulder blades shifted down along the spine. Hold this pose for 5 to 15 breaths.

To come out of Bridge Pose, release on an exhalation, rolling your spine slowly down onto the floor.

Benefits of Setu Bandhasana

Stretches the chest, neck, spine, and hips
Strengthens the back, buttocks, and hamstrings
Improves circulation of blood
Helps alleviate stress and mild depression
Calms the brain and central nervous system
Stimulates the lungs, thyroid glands, and abdominal organs
Improves digestion
Helps relieve symptoms of menopause
Reduces backache and headache
Reduces fatigue, anxiety, and insomnia
Rejuvenates tired legs
Relieves symptoms of asthma and high blood pressure
Therapeutic for hypertension, osteoporosis, and sinusitis

Ardha Dhanurasana

Lie on your belly, with the legs together or a few inches apart. Bring the chin to the floor. Bend the left knee and reach the left hand back to hold onto the left heel or ankle. Inhale and kick the left foot into the arm to lift the left leg, head and chest off of the floor. Keep the neck in line with the spine, looking down at the floor. Lift the right arm off of the floor, keeping it parallel to the floor. Breathe and hold for 2-6 breaths.

To release slowly exhale and lower the leg, arm, head and chest down to the floor. Repeat on the other side.

Benefits of Ardha Dhanurasana

Energizes and strengthens the entire body
Builds core body strength.
Stimulates the kidneys, adrenals and reproductive system.

Paripurna Navasana (Full Boat Pose)

Sit on the floor with knees bent, feet flat, and legs together. Slide your hands a little behind your hips, fingers pointing toward your feet and elbows bent away from you. Lean back slightly and lift your heels an inch or two off the floor. Make sure your back does not round, keep your back straight throughout this pose. Draw your shoulder blades together momentarily to lift and open your chest. Slowly begin to straighten your legs through the heels. When your legs are fully straightened, your thighs should be angled about 45 degrees to the floor and the tips of your toes should be slightly above the level of your eyes. If you are unable to straighten your legs while raising them, keep your knees bent (shins parallel to the floor). Now, stretch your arms forward alongside your legs, palms facing down. Spread your shoulder blades across your back and reach strongly out through your fingers (while maintaining a straight back and long torso). Your arms should be parallel to each other as well as to the floor. If you are unable to raise your arms while in Paripurna Navasana, either grip the back of your thighs or keep your hands behind your hips where they were. Open your chest and relax your shoulders down your back. Put as much effort into lifting your chest as you are in lifting your legs. Breathe steadily and hold for 2-6 breaths. Gradually increase your endurance until you can hold the posture for a full minute.

To release bring the legs in as you exhale and sit upright as you inhale.

Benefits of Paripurna Navasana

Tones and strengthens your abdominal muscles
Improves balance and digestion
Stretches your hamstrings
Strengthens your spine and hip flexors
Stimulates the kidneys, thyroid and prostate glands, and intestines
Aids in stress relief
Improves confidence

Virasana (Hero Pose)

Start by kneeling on your yoga mat or the floor with your thighs perpendicular to the floor. Pad your knees, shins, and/or feet with a folded blanket or towel if necessary. If you experience any strain in your knees at any time while in Virasana, come out and prop yourself up further before attempting it again. Make sure the tops of your feet stay flat and even on the floor. Bring your inner knees together, then slide your feet apart (a little wider than your hips). Point the feet in line with the shins. Gently pull back the flesh of your calf muscles, exhale, and sit down between your feet. Evenly support your sitting bones by adjustment, allowing a thumb’s width space between your heels and hips. If your buttocks don’t rest comfortably on the floor, raise them by placing a yoga block or thick book between your feet before you sit down. Counteract the tendency to slump by adjusting the muscles of your buttocks sideways and back with your hands. Your pelvis should be at a ninety-degree angle with your thighs. Rest your hands in your lap, on your thighs, or on your ankles. Firm your shoulder blades against the back ribs and lift the top of your sternum. Widen the collarbones and release your shoulder blades away from your ears. Lengthen the tailbone toward the floor. Sit in silence for at least 1 minute.

Benefits of Virasana

Stretches the hips, thighs, knees, ankles and feet
Improves circulation and relieves tired legs
Strengthens foot arches, relieving flat feet
Improves digestion and relieves gas
Helps relieve the symptoms of menopause
Improves posture
Reduces swelling of the legs during pregnancy (through second trimester)
Therapeutic for asthma and high blood pressure

Supta Padangusthasana

Lie supine on the floor, legs strongly extended. If your head doesn’t rest comfortably on the floor, support it on a folded blanket. Exhale, bend the left knee, and draw the thigh into your torso. Hug the thigh to your belly. Press the front of the right thigh heavily to the floor, and push actively through the right heel. Loop a strap around the arch of the left foot and hold the strap in both hands. Inhale and straighten the knee, pressing the left heel up toward the ceiling. Walk your hands up the strap until the elbows are fully extended. Broaden the shoulder blades across your back. Keeping the hands as high on the strap as possible, press the shoulder blades lightly into the floor. Widen the collarbones away from the sternum. Extend up first through the back of the left heel, and once the back of the leg between the heel and sitting bone is fully lengthened, lift through the ball of the big toe. Begin with the raised leg perpendicular to the floor. Release the head of the thigh bone more deeply into the pelvis and, as you do, draw the foot a little closer to your head, increasing the stretch on the back of the leg. You can stay here in this stretch, or turn the leg outward from the hip joint, so the knee and toes look to the left. Pinning the top of the right thigh to the floor, exhale and swing the left leg out to the left and hold it a few inches off the floor. Continue rotating the leg. As you feel the outer thigh move away from the left side of the torso, try to bring the left foot in line with the left shoulder joint. Inhale to bring the leg back to vertical. Lighten your grip on the strap as you do, so that you challenge the muscles of the inner thigh and hip to do the work. Hold the vertical position of the leg anywhere from 1 to 3 minutes, and the side position for an equal length of time.

Once you have returned to vertical release the strap, hold the leg in place for 30 seconds or so, then slowly release as you exhale. Repeat on the right for the same length of time.

Benefits of Supta Padangusthasana

Stretches hips, thighs, hamstrings, groins, and calves
Strengthens the knees
Stimulates the prostate gland
Improves digestion
Relieves backache, sciatica, and menstrual discomfort
Therapeutic for high blood pressure, flat feet, and infertility

These useful yoga poses can be done in a circuit as their own workout or as a precursor to another athletic activity of your choosing.

Were these yoga poses helpful? What are some of your favorite poses?

Oct 20, 2013Oct 20, 2013

The Legacy of Edgar Cayce, Psychic Visionary (Documentary)

Called the Sleeping Prophet, the “Father of Holistic Medicine,” and the most documented psychic of the 20th century. For more than 40 years of his adult life, Edgar Cayce gave psychic “readings” to thousands of seekers while in an unconscious state, diagnosing illnesses and revealing lives lived in the past and prophecies yet to come.

But who, exactly, was Edgar Cayce?

Although Cayce died more than sixty years ago, he left behind a corpus of information that continues to make a large impact on the contemporary world. Sixty years ago who could have known that terms such as “meditation,” “Akashic records,” “spiritual growth,” “auras,” “soul mates,” and “holism” would have become household words to millions?

The following documentary merely scratches the surface of Edgar Cayce’s life and work.

Members of Edgar Cayces Association for Research and Enlightenment (A.R.E.), the nonprofit founded by Cayce in 1931, have access to the entire set of 14,306 readings in a database residing in the member-only section of their Web site. The readings can also be found in their entirety in their on-site library, located at their headquarters in Virginia Beach which is open to the public, daily.

Legacy of Edgar Cayce – Part 1

Dreams are today’s answers to tomorrow’s questions. – Edgar Cayce

Legacy of Edgar Cayce – Part 2

It is thought and feeling which guides the universe, not deeds. – Edgar Cayce

Legacy of Edgar Cayce – Part 3

You can never lose anything that really belongs to you, and you can’t keep that which belongs to someone else. – Edgar Cayce

Legacy of Edgar Cayce – Part 4

Meditation is listening to the Divine within. – Edgar Cayce

Legacy of Edgar Cayce – Part 5

Soul Development should take precedence over all things. – Edgar Cayce

> Legacy of Cayce | Top Documentary Films

Sep 1, 2013Jun 17, 2016

The Health Benefits of Drinking Tea

Tea has the ability to soothe and invigorate. The benefits of drinking tea range from powerful antioxidants to deep relaxation that eases you into a good nights rest.

Whichever tea you choose to brew, there is a benefit for you.

The Benefits of Drinking Tea

The Benefits of Green Tea

Green tea is a “pure” tea, meaning it doesn’t undergo an oxidation process. Most green teas are grown in Japan or China. One mug’s worth of green tea has a quarter of the amount of caffeine a cup of coffee does.

Scientists have shown a correlation between green tea consumption and reduced cancer risk, weight loss, and improved heart health. Green tea also possesses a small amount of natural fluoride, an element which strengthens bones.

The Benefits of White Tea

Studies have shown that white tea has antiviral and antibacterial qualities, which make it helpful in fighting against disease–so if you think you’re coming down with a cold, white tea is a great way to feel better.

People who consume white tea tend to have lower blood pressure, higher amounts of ‘good’ cholesterol, and even better skin (the antioxidants in white tea are able to ‘attack’ free radicals, which harm your skin and cause it to age faster).

The Benefits of Black Tea

Black tea has the highest caffeine content of the major types of tea, though it only has half that of coffee.

Black tea undergoes fermentation, meaning that freshly-picked tea leaves are oxidized, developing deep flavors. This fermentation process alters the flavoniods – the antioxidants that are naturally found in tea leaves. The flavonoids found in black tea are more complex than those found in less processed teas.

Antioxidants have health benefits including cancer prevention, cholesterol reduction, and protection against stroke and heart attack. Black tea is rich in manganese and potassium, and it has some B-vitamins.

The Benefits of Rooibos Tea

Rooibos tea, which is known as “red bush,” is not technically tea, but a herbal brew made from fermented leaves of a native South African plant.

The healing properties of rooibos include high levels of antioxidants, low tannin content, and no caffeine.

Use it as a treatment for skin ailments, as an immune system booster, a way to slow the aging process, and a remedy for insomnia, headaches and anxiety. Rooibos does not contain oxalic acid, the compound found in some other types of tea that can cause kidney stones.

The Benefits of Herbal Tea

Like red tea, herbal tea is not actually tea; it is composed of the dried leaves of a variety of herbs that are prized for their unique flavors and healthful benefits.

The health benefits of herbal tea depend on the herb being steeped.

Chamomile, linden flower, and lavender teas are all highly calming and can help with sleep issues.

Peppermint and ginger teas aid digestion and can stave off nausea.

Lemon balm tea can help soothe a headache.

Raspberry leaf tea is believed to bring on labor in late pregnancy, to offer just a few examples of this versatile and beneficial type of tea.

Slik D – Pass The Tea

This song dedicated to the herb that isn’t used for tea but still has a variety of benefits. The next time you need a warm drink make like Slik D and ask, “Can you pass the tea?”.

Aug 27, 2013Jun 17, 2016

Chakra Healing – Nutritional Food For The Body’s Energy Centers (Guide)

The energy centers in our body, also known as Chakras, require balance and love. Listen to your body and your inner knowing to heal your Chakras when you feel out of balance.

Nutrition is a key source to vitality and you can use the proper foods to realign and cleanse each Chakra.

Signs of a Healthy Chakra and Food for the Soul

A healthy Root Chakra will promote core feelings of being part of a tribe or community, and it anchors the body in feelings of trust, safety, and protection.

Root Chakra Healing Foods: Protein, root vegetables, edible and medicinal mushrooms, red-colored foods (apples, pomegranates, etc)

A healthy Sacral Chakra will assist in wielding and manifesting raw creativity into an external form, including through relationships with another healthy Sacral Chakra allows us to “go with the flow” of life.

Sacral Chakra Healing Foods: Fats and oils, fish (especially wild-caught salmon), tropical fruits, seeds, nuts, orange-colored foods (oranges, tangerines, carrots, etc.)

A healthy Solar Plexus Chakra will manifest as a brilliant expression of personal power accompanied by balanced energy flow and clear perceptions of life situations.

Solar Plexus Chakra Healing Foods: Carbohydrates (complex), fiber, whole grains, legumes, yellow-colored foods (yellow sweet peppers, yellow lentils, corn, etc.)

A healthy Heart Chakra will funnel love into a healing salve for all, including self, others, and the planet.

Heart Chakra Healing Foods: Vegetables (especially cruciferous vegetables like broccoli, kale, cabbage, and leafy greens), sprouts, raw foods, foods rich in chlorophyll, plant compounds like phytoestrogens and phytosterols, any green-colored foods.

A healthy Throat Chakra will serve as the portal to communicate and express the emotions, thoughts, and feelings of the other Chakras through sound in a way that is authentic and true.

Throat Chakra Healing Foods: Sea plants, fruits, juices, soups, sauces, (which bring together different elements like water and earth), and foods from different ethnic groups (The throat Chakra encourages a variety of foods.)

A healthy Third Eye Chakra will encourage the path of internal visions and dreams, with the realization that they are Divinely guided and inspired.

Third Eye Chakra Healing Foods: Caffeine, tea, chocolate, spices, wine, purple-red foods (purple potatoes, red onions, blackberries, blueberries, purple grapes, etc.)

A healthy Crown Chakra will manifest as the ability for individuals to be confident in their faith in a Higher Power, higher self, or in a force that is highly intelligent and creative.

Crown Chakra Healing Foods: Since the Crown Chakra is more “spirit” than “matter,” it is not nourished with physical foods in the same way that they feed other Chakras, but the Crown Chakra thrives on the sustenance that comes from sunlight, air, and love.

Maintain each open Chakra with a colorfully balanced diet. All the best to the KJ readers, we appreciate every set of eyes. Namaste.

Jun 18, 2013Jun 17, 2016

Does Pressure Point Therapy, Reflexology Really Work? (Guide)

Reflexology is an alternate form of therapy that involves the application of pressure to areas of the feet, hands, and ears. Reflexologists believe that these areas correspond to different parts of the body, such as organs.

The body is divided into 10 longitudinal zones—five on each side of the body.

Each organ or part of the body is represented on the hands and feet. The practitioner can diagnose abnormalities by feeling the hands or feet.

Massaging or pressing each area can stimulate the flow of energy, blood, nutrients, and nerve impulses to the corresponding body zone and thereby relieve ailments in that zone. – Reflexology: A Close Look

Although there is no evidence that pressure point therapy actually treats any medical condition, others swear by claims to its efficacy.

“The best evidence available to date does not demonstrate convincingly that reflexology is an effective treatment for any medical condition.” – NCBI

There are some studies from the National Cancer Institute and the National Institutes of Health that found reflexology may reduce pain and psychological symptoms, such as anxiety and depression, while enhancing relaxation and sleep.

With such a wide range in beliefs about the viability of reflexology, one is left to make up their own mind about it’s benefits. If it works for you, great! If you haven’t tried it yet, consider using these helpful photos to aid your attempts.

Normalizing your insulin and leptin sensitivity, which is key for optimal health	Improving biomarkers of disease
Normalizing ghrelin levels, also known as “the hunger hormone”	Reducing inflammation and lessening free radical damage
Lowering triglyceride levels	Preserving memory functioning and learning