Ayurveda Body Type

Ayurveda is the complete knowledge of life. It is derived from ancient India Philosophy. Based on the philosophy of Ayurveda, it say that all the matter in this universe are made of 5 elements: air, water, space, fire, and earth.  They are made by this 5 elements with different proportion, so that there are variable creation in the universe with different characteristic.Read More

Svadhyaya and Dhyana

Svadhyaya simply means the study or observance of the self with no attachment and no judgment.

I really appreciate this term, as it allows me to reflect on  myself and others around me, observing and  analyzing  a situation with an almost scientist-like approach. I have found this brought me new insights to situations, but I have to be careful about whether it is applying judgment or discernment and whether it is expressing compassion or sympathy to myself or to others.

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Bhujangasana

We had our final exams today, it was a very intense and sweaty practice but fun at the same time.  You can see everybody at their best alignment, drishti and pranayama.  Everybody looked so graceful and beautiful with all the asanas.  At some point, there were cards layed on the floor for us to teach with a time limit.  Tadah!!! I picked a card and got Bhunjangasana – Cobra Pose.Read More

I am not flexible = I cannot practice yoga

I can assure that you have heard this phrase as many times as I have. When you tell your friends, your family, or random people that you practice yoga or that you are doing the YTT they tell you “I cannot practice because I’m not flexible enough” or  “You must be super flexible”.

My answer is laughing and asking: Should you be a great cook to go to a cooking class? Should you speak Japanese to go to a Japanese course? Should you know how to drive to go to a driving academy? NO. You go there because your goal is to acquire that skill.

The same happens with yoga, not all the yoga teachers can touch their knees with their nose in a forward bend, and not everyone that practice yoga can even reach their toes. That’s one of the reasons why we practice yoga because we want to be able to do it.

A yoga teacher once told me:

how old you are is not that important, how flexible you are is the main thing. Keep flexible and you will be young forever.

Now I understand what he meant. It’s not something you will get with one or two classes, as you will not learn a language with two or three classes, you need constant practice, you need to immerse yourself and live what you are learning, you need to have a reason why you want to do it. A dream without a goal will always remain a dream.

So find a reason and remember that to learn a new skill you just need practice and practice. 

Adriana

Multiple Sclerosis and Yoga

I was diagnosed with Multiple Sclerosis (MS) more than 20 years ago. For those who don’t know about MS is an autoimmune and neurological disease, consisting in the immune system attacking the Myelin (a substance that covers the neurons and helps in the transmission of electrical impulses or messages in the brain and spine). It’s one of those invisible diseases that doesn’t necessarily show the symptoms which are usually very hard to explain or understand even for someone who has have it for so many years.

Symptoms

Some of the symptoms are muscle spasms, pain, numbness in the limbs, vision problems, weakness, balance problems, cognitive issues, lack of coordination, difficulty with the movement, muscle atrophy, fatigue and speaking problems. These symptoms occur by relapses or episodes, so it’s completely unpredictable when you will have one. Most patients have one to two per year, depending on the type of MS they have.

My story with Yoga practice

My doctor recommended me to stop any kind of workout, or exercises because heat can worsen the symptoms. So the only recommendation was swimming in a cool, calm pace or practice Tai Chi or Yoga. Of course that the doctor didn’t know what was yoga about, he just heard that people who practice didn’t sweat because it’s slow. I tried everything, swimming, physiotherapy, Tai Chi and Yoga.

The first time I went to a yoga class and mention the teacher I had MS she just said do whatever you can. The truth is that even Savasana was a challenge for me, because of the spasms, involuntary movements, and lack of concentration. After a few classes, I felt more and more frustrated with it so I quit. I gave Yoga a second chance and learn about Pranayama and Meditation, that was much more appropriate for my situation at that point. It helped with the stress, depression and anxiety also product of the MS.

Years and years passed and suddenly after getting worse and worse, I just started to feel a little more strength and ability to move so I decided to give Yoga another chance. I found a yoga studio where they practised Iyengar style. It was just love at first sight, for the first time I felt I could get into some poses, I used lots of props to help me with the practice and I started getting all the benefits. I could always adjust and find a way of getting into the posture, there were also lots of restorative poses that I used to recover myself.

After some months of practice and lots of patience with myself and my body, I decided I wanted to go deeper into my practice. I started to practice at home almost every day, slowly, little steps but with perseverance. I remember my first planks a few years back were against the wall, yes a horizontal wall.

I thought about my improvements every day, even if people could not see them, I knew I could move my hand a little faster, or I walked the whole day without falling. It felt great! You can read more about my recovery process on my personal blog

Then I moved to Singapore and kept my daily practice for months and months. Until I found Tirisula Yoga studio and started practising more seriously. Twice a week in the studio and the rest of days at home. After a year I decided to do the YTT and here I am, learning how to help other people in their practice and also improving myself slowly but constantly.

So don’t stop practising, find what is best for you and always challenge yourself, it’s the only way to go beyond your limits.

 

Adriana

Should or shouldn’t I mention that I have a health issue to my yoga teacher?

During these four weeks of YTT, we have been hearing and talking about those students that have health issues but don’t mention them to the teacher. In this post, I want to talk from the perspective of one of these students.

I have an autoimmune disease that affects mobility, strength, balance, among many other things. So let’s go straight to the question, should or shouldn’t I mention that I have a health issue to my yoga teacher?

The answer is: IT DEPENDS.

 

These are some of the things you have to consider:

  • What your doctor recommends
  • The condition you have
  • How much do you know yourself and your body
  • How much do you understand your disease
  • What do you expect from the yoga practice
  • The yoga style you are practising.

 

Reasons to mention your health issues:

  • Your doctor recommended you to practice yoga to recover yourself
  • It will affect the flow of the class
  • You are not sure if the level of the class is right for you
  • The teacher is asking to do something you really cannot do

 

Reasons not to mention your health issues:

  • You feel good and are confident about your practice
  • You have tried yoga before and know it will not affect your health
  • You don’t trust the teacher
  • You just know you can do it

 

In my case sometimes I do, sometimes I don’t. For the normal classes I usually don’t mention, because I don’t want the teacher to treat me in a different way, I just do what I can and don’t do what I cannot. For the YTT I just mentioned the day we were starting, because I realised there were some poses that were going to take more than a month for me to achieve.

So, after saying all this I just recommend you to be aware that many of the students you will have won’t tell you about their health issue, unless it’s something obvious or unless they want your help and guidance. Be mindful that not everyone has the same strength, flexibility or abilities and if you have a health issue, keep looking there will be a yoga style that is suitable for your condition.

Adriana

Challenges

With all the commotions happening towards the end of our YTT course, there is so much to remember, organize and plan while at the same time balancing family life.  How do you cope?  Just breathe and get through it, remember this will soon be over and the hard work will be rewarded. I will miss the wonderful routine, friendly teachers and newly found friends that I have met at this YTT class.  How many times have you challenged yourself to do a pose and been unable to do it? (many times for me) or landed on that peak pose and thinking “Am I doing this right?” “Are my hips squared?” In addition to this a test of our knowledge and if you’re quite sensitive… you have to deal with all sorts of energy and perhaps awaken one of your chakras.

I always keep in mind one of the lessons from one of the Yoga classes I attended before this course, the yoga instructor said “Smile it’s only Yoga!”  It is kind of challenging to Smile after my experience today however, keeping in mind that sometimes your practice might go up and go down not reach the peak pose and fail, accept this is the reality of life and yoga is a path of constant improvement. The more you ride with the flow (and one breath each movement) the smoother the practice will be.

Let’s see what tomorrow holds 🙂 SMILE 🙂

https://www.youtube.com/watch?v=KCkmIyC6v00

Namaste,

x Valerie x

YTT Weekday

イソフラボンの効果

様々なイソフラボンの中でも大豆に含まれている大豆イソフラボンは、植物エストロゲンとも呼ばれていて、フラボノイドの中でも珍しく女性の美容と健康に役立つ成分として大変注目されています。

骨そしょう症 予防

閉経後女性を対象にした食事調査の結果では、日常の食事から摂取する大豆イソフラボン量が多いグループは、骨密度が有意に高いことが報告されています。このことから、エストロゲンに似た働きをする大豆イソフラボンを摂取し続けることは、骨粗しょう症予防に有効といえます。

更年期障害の改善

更年期障害とは、更年期にあらわれる女性ホルモンのバランスの崩れによる身体的、精神的な不調のことをいいます。

大豆イソフラボンは、女性ホルモンのエストロゲンによく似た働きをしてくれます。そのため年齢とともに低下する女性ホルモン(エストロゲン)に代わり、ホルモンバランスを整え更年期症状の代表的な症状、のぼせ・ほてりの改善効果があることが報告されています。

月経前症候群の緩和

月経前症候群とは月経開始前から始まる精神的(憂うつ、イライラなど)、身体的症状(頭痛、肩こり、肌荒れなど)です。

イソフラボンは女性ホルモンの働きを助けるので月経前症候群の改善効果があります。イソフラボンの摂取により、月経前症候群よる頭痛や不安感などが改善されたとの報告例もあります。

生理不順改善効果

ホルモンバランスの乱れが原因で起こる生理不順にも効果を発揮します。

美肌効果

イソフラボンには美肌効果があることが知られています。それはエストロゲン様作用による美肌効果が要因です。

エストロゲンは別名「美のホルモン」とも呼ばれ、肌の弾力やハリの元であるコラーゲンを生成し、肌の潤いの源にもなります。

お肌のハリやうるおいの低下は、女性ホルモンの減少が原因の1つとして考えられており、イソフラボンを摂取することで美肌効果が期待できます。

育毛効果

加齢に伴い気になる抜け毛や薄毛は、女性ホルモンの作用が関与していると考えられています。現在、大豆イソフラボンによる育毛効果について研究がすすめられています。

Kayoko

肌に良い食物

キウイフルーツ

 「食物繊維、カリウム、ビタミンEのほか、葉酸なども豊富で、不足しがちな栄養素をバランスよく含んでいます。生で食するため、調理による栄養素の損失はありません

ほかのフルーツと栄養量を比べてみると、キウイの栄養の高さが分かります。

重量100g当たりの栄養素充足率スコア(17種類の主要栄養素:たんぱく質、食物繊維、カルシウム、鉄、マグネシウム、カリウム、亜鉛、ビタミンC、ビタミンB1、ビタミンB2、ナイアシン、パントテン酸、ビタミンB6、葉酸、ビタミンB12、ビタミンA、ビタミンE)で見ると、

バナナは「8.1」、

レモンは「5.1」、

りんごは「1.8」である中、

緑色のキウイは「10.6」、

黄色のキウイは「15.1」とダントツの数値です。

 ビタミンC含有量では、

レモン果汁100g当たりでは20mgであるのに対し、

緑色のキウイ100g80mg超、

黄色のキウイ100gでは160mg超と、

ビタミンC含有量はかなり高いです(いずれも「ゼスプリ」ブランドのキウイの数値)。

 実験では、便秘症の患者に対してキウイを1日に2個、4週間摂取した経過を見たそうです。食物繊維は一般的に便通に効果があるといわれていますが、食物繊維が豊富なキウイも便秘改善効果があったそう。しかも、「1日わずか2個でいい」という結果になりました。

 緑色のキウイにはシステインプロテアーゼの一種である「アクチ二ジン」が100g300mgと豊富に含まれています。

アクチ二ジンは食肉軟化剤としても使われており、消化促進効果が期待されています。

 「グリーンのキウイフルーツはタンパク質の消化を促進することやグリーンおよびゴールドのキウイフルーツは、腸内細菌叢改善効果を持つことが示唆されています」

 生理調節機能のうちでも、特に、消化器系機能への働きが検証されています。

Kayoko

ボクササイズの身体的 精神的効果

ダンス感覚で楽しく続けられるからダイエットに成功しやすい!

エクササイズはたったの一度実践しただけでは効果を発揮しません。それなりの効果を実感するためにはある程度の期間続けることが必要。

しかしウォーキングやジョギングといったエクササイズはよほど強い信念を持っていない限り、続けるのが難しいです。

また自分の体力や精神力以上にハードな運動を実践してしまうと、辛くてやはり続けられなくなってしまうのです。

運動を続けられる要素のひとつが楽しんでできることです。楽しいとたとえちょっとくらいハードな運動でも不思議と続けられるのです。

ボクササイズは音楽を流しながら行うエクササイズですから、ダンス感覚で楽しんで続けることができます。

続けていたらいつの間にかダイエットに成功できている可能性も高いです。

ストレス解消にも効果的!

ストレスは美容と健康に悪影響を与えます。ストレスを完全に避けて生活を送ることは難しいですから、ストレスを適度に解消することが重要になってくるのです。

ボクササイズはストレス解消にも効果的なエクササイズです。むしゃくしゃしているときは大きな声を出したり、誰か人を殴りたくなったりしたことがありませんか。

ボクササイズではパンチの動作を繰り返しますので、ストレス解消効果をもたらしてくれます。

体幹を鍛えることができる

ボクササイズは消費カロリーが高いだけでなく体幹を整えるのにも効果的なのです。

両手から力いっぱいパンチをするためには、体の芯がしっかりとしていないと難しいのです。

ボクササイズでパンチングを繰り返すことで、次第に体幹も鍛えられていきます。体幹を鍛えるとさまざまな効果が期待できます。

美肌効果も得られる!

ボクササイズはダイエットや健康効果の高いエクサイズなのですが、美肌効果も期待できます。

ボクササイズは先ほど紹介したように消費カロリーが非常に高いエクササイズです。

短時間実践しただけでもかなり大量の汗をかきます。その際に毛穴に詰まっている汚れ、老廃物が一緒に排せつされますし、顔の代謝もよくなりますので美肌効果も高められるのです。

Kayoko