Power of Breath and Asana ~ out with the old in with the new!

By : Magda Usarek-Witek, RYT

When looking into the New Year a lot of us think about a “new me” or a new beginning. How can we start this new beginning? Try starting with some detoxification techniques and allow all that old energy and toxins to leave the body. Give your mind and body a chance to press the “restart” button. Many yoga poses provide aide in digestion, higher metabolism, and open energy flow within the body; which helps calm down the nervous system and detoxify the organs. The most powerful source that we do have is oxygen. Oxygen, meaning breath, gives us energy, life, vitality. Did you know that during a normal inhalation an average person takes in 500 cubic centimeters of air and that during a deep inhalation almost up to 3000 cubic centimeters? That’s almost 6 times greater! We don’t want to go around all day taking up the maximum capacity of oxygen our bodies can take in because we might have a system overload if that happens. But, imagine if we just took a little more time to increase the flow of oxygen into our system. A lot of change can happen just from a minor modification to our daily routine.

In order for us to understand how pranayama (breathing exercises) contribute to our bodies, we should get at least a simple idea of how the respiratory system functions. The human body needs energy through oxygen and glucose. “Oxygen aids in the process of elimination by oxidizing waste matter, while glucose supplied with oxygen nourishes the body cells in the flow of respiration” (Light on Pranayama, B.K.S. Iyengar). The process of breathing and digestion helps detoxify the body, making sure that toxins do not build up and spread illness within the body. During the span of our life, our bodies self-regulate the depth and speed of the breath to allow fresh oxygen to energize the cells in our body and discharge carbon dioxide.

Most of us assume that because we breathe regularly, we don’t have any control over our breath. With the practice of pranayama, we can learn that we very much do have the capacity to change the depth and rate of the breath. These changes can promote calmness, ease, digestion, detox etc.

If you are interested, try a deep breathing exercise before you start your physical practice:

Dirga Pranayama – Three Part Breathing

This breath is considered a “complete breath” as the body takes in the maximum amount of oxygen. The breath is continuous and starts in the lower belly then moves into the lower chest and into the lower throat.

1. Start by lying down on the floor (on the back). Place a blanket under the head if the chin is higher than the forehead.
2. Place your right hand on your belly and your left hand on your chest.
3. Begin to breathe naturally, just observing the pattern of your natural breath. Become aware of the rise and fall of the breath. Become aware of how your organs move in relation to your breath.
4. Once accustomed to the natural rhythm of your breath, begin to inhale slowly into the belly to expand the spaces in between the fingers of the right hand.
5. After one breath, try expanding the second inhale to the belly and then the ribcage (lower chest).
6. After the second breath, begin to expand into the belly/right hand, to the ribcage/lower chest and all the way up to the top of the chest or the lower throat, into the left hand.
7. As you breathe out, let the breath release first from the left hand, then the ribcage, then the right hand.
8. Continue the three part breath for 7 to 10 full cycles.
9. Return to the normal breath before coming up to sit.

5 poses for Detoxing

Marichyasana I ~ Seated Spinal Twist

Benefits: Stimulates circulation, tone, and function of internal organs, especially liver, lungs, and spleen. Releases deeply held tension in the back neck and shoulders. Assists the elimination of toxins stored in the muscle and organ tissue ( Yoga Mind Body & Spirit, Donna Farhi).

1. Sit on your sit bones and take your legs out long. Sit on the edge of a blanket if necessary.
2. Bend your right knee and step the right foot over the left thigh. Keep the left foot flexed so the toes face the ceiling.
3. Wrap your left arm around your right leg and lift the right arm up to the ceiling.
3. Keep the spine long and tall. Breathe in and expand the breath into your organs in the abdomen. As you exhale start to twist to the right only reaching as far as the abdomen can twist.
4. Place your right hand behind your back in line with your sacrum and tent the fingertips. As you continue the breath, expand the chest and move the twist into the upper spine.
5. If there isn’t strain on the neck let the head follow the right shoulder, otherwise keep it in a comfortable position.
6. Stay for 6 to 10 breaths. Take a counter stretch to the other side and repeat steps on the left side.

Salabhasana ~ Locust Pose

You’ll need: a blanket.

Benefits: Strengthens back muscles and reduces kyphosis (excess curvature of the thoracic spine). Improves erect carriage of the body. Stimulates the sex glands and reduces gas in the lower abdomen (Yoga Mind Body & Spirit, Donna Farhi).

***If you are pregnant, do not practice this pose.***

1. Lie belly down on a mat, placing a blanket under the hips for extra cushioning. Place your arms by your sides with your palms facing your thighs. Your legs are long, toes untucked so the tops of the feet are pressing into the mat.

2. Breathe in and imagine the belly rising bringing oxygen to the internal organs and the digestive track. On the next exhale slowly lift the belly, chest, shoulders head, and arms.

3. Reach your hands back to your feet. Keep the head in a neutral position by slightly tucking the chin into the chest and feeling the back of the head rise up to an imaginary pillow.

4. Continue to press the tops of the feet into the ground as your take three breaths in and out. Raise yourself a little higher on each inhalation. On each exhale, connect the belly and the internal organs to the spine, maintaining strength in the abdomen to protect the lower back.

5. Feel the connection all the way from the tailbone to the crown on the head. Feeling the whole body shape into the pose.

6. If you would like to deepen the back bend. On the next round repeat steps 1-5, then lift up the legs by engaging the back of the thighs and glutes. Feel the toes move to the back wall. If you feel any pain the lower, you have moved past your maximum capacity for today. Lower the legs until you feel space in the lower back. Stay for 3 to 5 breaths. Repeat 3 times.

Balasana ~ Child’s Pose variation with knees together

You’ll need: one or two blankets, maybe one block.

There are many variation of child’s pose. If you just did Locust pose, try keeping your knees together for this variation to support the spine.

Benefits: Good counter pose after a backbend. Releases hips, lower back, while arms, head, and neck rest. Alleviates gas and bloating. ( Yoga Mind Body & Spirit, Donna Farhi).

1. If you have sensitive knees, place a blanket in the middle of your mat come to sit on your shins with your knees together.

2. Fold the torso over your thighs and bring the forehead to the ground. If it cannot reach the ground, try placing a block under your head.

3. Let your arms rest by your feet. If your hips cannot reach your heels, or if your knees are uncomfortable, consider placing a blanket between the back of your thigh and the top of the calves.

4. Stay for 5-10 full breaths. Breathe into the ribcage, allowing the muscles in the back to expand. exhale and soften the hips and thighs.

Viparita Karani ~ Legs-up-the-Wall

You’ll need: one or two blankets

Benefits: Reduces water retention in ankles and legs, flushes the legs of lactic acid and build up. Good for post athletic activity and after long standing. Also balances neuroendocrine system and facilitates deep breathing. ( Yoga Mind Body & Spirit, Donna Farhi).

1. Take a blanket fold in half once and then again so it’s shaped like a small rectangle or square.

2. Sit next to a wall kneeling, with one side of the hips and thighs parallel with the wall.

3. Begin to roll down on your back and extend the legs up the wall.

4. Try to get your sit bone as close to the wall as possible. Use your hands and elbows to help you scooch forward into your seat.

5. For a moment, press the feet into the wall and lift the hips, place the folded blanket under your sacrum (the base of the spine) and rest the legs against the wall. Bend the knees a little if you need to reduce tension in the hamstrings.

6. Let your arms rest by your side and elevate your forehead above your chin with a blanket if needed. Stay for 5 to ten minutes. Close your eyes and allow the tension to release from the body.

7. To get out of the pose, press the feet into the wall, lift the hips to take a away the blanket from underneath the back. Then draw the knees into the chest, stretch the arms overhead and roll over onto your side. Use your hands to lift you into you seat.

Jathara parivartanasana ~ Spinal Twist on the floor

Benefits: Tones and stimulates the large intestine, improves elimination. Releases tension in spinal column, hips, and shoulders, Relieves minor aches, and discomfort in lumbar spine after long sitting, forward bending, or back bending ( Yoga Mind Body & Spirit, Donna Farhi).

**Do not do this pose if you have had a hip replacement or dislocated hips.**

1. Lie down on your back and bend your knees. Spread your arms out long; your hands should be aligned with your shoulders and palms down.

2. Press your feet into the ground and lift your hips up slightly. Shift the hips a few inches to the right and place them on the ground, lift the knees into the chest and let the knees fall over to the left. If your knees cannot reach the ground, place a blanket under them for support.

3. The head can either face the ceiling or look to the right (be comfortable in whichever variation you choose). Press the shoulders into the floor and let the chest expand on the inhale. On the exhale close the eyes and let the body move naturally in the twist.

4. Stay for 5 to 10 breaths and switch to the opposite side (hips to the left and knees to the right).

Magda teaches at Yoga in the Heights on Saturdays 12:30pm Yoga Basics. Register for her class here!

Harness the Energetics of Spring by Cleansing Inside and Out

by Erin Kumpf LA.c MSTOM

SPRING IS HERE. (I know you are as excited as I am about this statement.) As we move from the uber YIN, cold, retracted, inward and downward flowing, introspective season of winter (dominated by the Kidney energy and WATER element) we are beginning the transition into the season dominated by the LIVER and WOOD energy. Spring and the wood element have everything to do with breaking through old habits and patterns, creating fresh new starts and embarking on new projects.

The wood energy has an upward and outward movement, which makes sense since the wood energy and its associated season is all about rebirth and renewal, growth, reaching forward and the beginning of all things new. Just as a seedling breaks through the cold, hard, frozen earth and bursts forth despite the seeming odds, our wood energy allows us to burst forth in our creative potential and new endeavors with gust and enthusiasm. However, this particular season, as invigorating and as exciting as it is, can often elicit a bit of obstreperous and chaotic energy as well.

The upward and outward reaching our our wood energy needs balance, to be rooted and allowed appropriate expression else we can get “stuck”, feeling impatient, unable to adapt and bend our way through life’s obstacles which can lead to friction, stagnation and potentially anger, resentment and depression. We need a healthy and balanced Liver and Wood energy to ensure smooth transition into and throughout this highly active season. The Liver cleanses and filters the blood and helps eliminate toxins from our body. In Chinese Medicine the Liver is responsible for ensuring that everything is flowing correctly, including our Qi and Blood, but also our energy and emotions. Detoxifying our lives (not only our Liver and internal system but also outside) can help filter out the figurative and literal garbage, opening up space for new ideas and endeavors to flourish, allowing for clarity in our intent and actions and to see things through to fruition.

Ahh..the “D” work again. Seems that everyone is “detoxing” these days; whether its the Master Cleanse advocates, the Isagenix crew, the “Dry Februarians”, or my Paleo peeps, the idea is all similar: purging that which is no longer suiting us, giving our internal organs a break from the accumulations of toxins with which our modern diet (and surrounding environment) is often laden and allowing reparation of our internal gut flora, our liver’s detoxifying functioning and kidney’s filtering ability. But, detoxifying other aspects of our lives is as important as removing the toxic foods from our diet. Whether that means replacing persistent negative thoughts with more positive ones, disengaging from “toxic” people who are zapping positive energy and engaging in physical activities that both energize and revitalize ourselves, this is a great time to do an inventory and determine what in your life, needs to be given the old “Heave Ho” and what you need to bring into your life.

Here are some ways I encourage a bit of spring detoxifying in both our bodies and minds, which will help prepare for the transition into the Spring season.

1.Warm water and Lemon: a great way to flush out our system by enhancing enzyme functioning and simulating your liver, especially first thing in the morning (if you’ve been a patient of mine, you know my homework for everyone is to start off the day with something warm to help the digestive fire.)
2.Lets get real people, processed foods are just no good…take an inventory of your pantry and make a note of things that you’d like to eventually replace so you are prepared for the next time you go shopping. If you can’t pronounce it, most likely you shouldn’t be putting it in your mouth.
3.Chlorella and Spirulina: talk about superfood! This pair of algae are super high in chlorophyll which cleanses the blood and can help balance blood sugar levels; chock full of nucleic acids which are imperative for cellular repair and renewal and can bind to heavy metals, allowing them to be eliminated from the body.
4.Get outside and move! Walk, run, dance, moonwalk, whatever it is, get outside and move. Work up a little bit of sweat. We are meant to move and most of us could use a little outside time. Better yet, get yourself into a garden, park or some kind of green space. We have about 5 parks within a 5 mile radius. Lets enjoy them!
5.Balance with activities that gently stretch our bodies (Liver and Wood energy is associated with our tendons and ligaments so yoga, tai chi and pilates are great yin activities to balance the more rigorous yang exercises.)
6.Cupping! Cupping is an ancient modality used by various ancient cultures and involves creating a gentle suction with glass, plastic or bamboo cups to improve blood circulation, lymphatic movement and cellular regeneration and detoxification.
7.Steam that face: Throw just a drop or two (no more!) of an essential oil or two such as tea tree, or eucalyptus and maybe some fresh or dried lavender, nettle or chamomile, into a basin of very hot water and you got yourself a bonafide, purifying face bath to clear your pores and skin.
8.Turn off the phone: This is a hard one. I know. But…try it. Its good for the soul.
9.Use a dry brush! Do it. And to target the Liver channel, start near the big toe and work up the insides of your ankles, inner legs and up into your torso on the sides to stimulate qi and blood flow in the Liver channel.
10.Organize your closet and donate everything you have not worn over a year.

Regardless of what your “detoxifying” strategy is, clearing out the gunk from our body, mind and life itself can have a remarkable impact. Great things can happen if you make the space and this is the season to do so!

**Register for my Community Auricular Acupuncture session on March 12th here! 
Erin Kumpf L.Ac, MSTOM is a nationally board certified and state licensed Acupuncturist and Herbalist. She holds Masters of Science in Traditional Chinese Medicine and is continuing her studies by completing her doctorate. She incorporates various facets of this ancient medicine including acupuncture, herbs, tui na, gua sha, cupping and moxibustion. While working as a general practitioner, she also has clinical training as an acupuncturist at the Lutheran Medical Center, working in the Labor and Delivery Ward as well as experience working at the drug addiction treatment center at St. Joseph’s Hospital in Yonkers. She works with patients of all ages: babies through the elderly. She approaches and respects each patient as a unique individual with unique ailments and strives to help them to wellness with personalized strategies.

Jumpstart January With a Safe Detox

In today’s video we’ll be talking about detoxification! This is one of my favorite subjects because I believe that toxins for many are at the root of inflammatory diseases. As a pharmacist, I study how the body removes toxins, and as a nutritionist I an interested in how removing toxins may improve health.

For most people, the word “cleanse” brings to mind an image of a bottle of pills, powder, or drink that smells terrible and is meant to send you running to the bathroom to “clear out” your intestinal tract. Not a very pleasant visual is it?

A cleanse does not have to be so intense. In fact, some of the cleanses you find at the drug or health food store can sometimes be dangerous because they can cause dehydration, disruption of the natural GI flora, and nutrient loss.

Fortunately, there are safe and effective ways to detoxify! The trick lies in knowing what is appropriate for your body, your level of toxicity, and your lifestyle. That’s where a little coaching comes in handy. Working with someone who is experienced in the field can not only be helpful in navigating the dozens of various options, but can also ensure you achieve the best results with minimum discomfort.

A cleanse, when conducted correctly, can work. By following a detoxifying diet, people have corrected conditions like hypoglycemia, arthritis, irritable bowel disease. They’ve even cleared infections and put autoimmune disease in remission. Toxicity is at the root of many of these conditions (and among others), and reducing inflammation can have tremendous benefits.

The good news? You don’t have to starve in order to do a cleanse. There are various options (learn more about them in this post). So let’s focus on foods that promote natural detoxification:

• Cayenne pepper: along with a couple of cousins like jalapeño and habanero, have shown detoxifying and liver cleansing properties
• Lemons and limes: have antiseptic properties, loads of vitamin C (antioxidant) and properties that stimulate the liver to cleanse more efficiently (this is the premise behind the famous Master Cleanse)
• Cruciferous vegetables: due to the amount and quality of phytochemicals/antioxidants, vitamins and minerals contained in these veggies, they have been used to help repair DNA damage and therefore block cancer cell production.
• Spirulina: I can write an entire article on the benefits of this single super food. Aside from its super nutritional benefits, its antioxidant qualities make spirulina a potent free radical scavenger. It also has been shown to increase immune system function, making it able to fight cancer, infections and viruses including the flu and even HIV.
• Wheat grass: one of the highest antioxidant activity of any plant organism. Also, its abundance of chlorophyll has been exploited to support diseases including Inflammatory Bowel Disease (IBS), cancer as well as side effects of chemo from traditional cancer therapy.

Think you’re ready for a cleanse?

Join me Sunday, January 11th at Yoga in the Heights. We’ll be holding a workshop on detox and learning exactly how to do one the safest and most effective way. Plus you’ll walk away with tips and tricks to avoid toxins daily!

Daily Detox App FREE download

So what do you think? Considering jumpstarting January with a detox? Have a question? You can reach me on Facebook, Twitter or by e-mail!

Detoxing for Improving or Maintaining Good Health

by Lara Zakaria, RPh HHC

The New Year is a natural time for kick-starting new endeavors or recommitting to healthy habits, so it’s a great time to start a detox! After a holiday indulgence, a detox also helps us get back on track, reduce excess bloat, and rehydrate.

New Year’s resolutions that promise to help us “lose weight” or “get in shape” are often at the top of most of our lists. But what if instead of trying to lose weight, we aimed for improving or maintaining good health?

One of the best ways to improve good health is to regularly allow your body to detoxify. I’m a huge fan of doing a formal cleanse/detox at least once or twice a year and peppering in some smaller strategies throughout the year. In fact, if you would like some tips on reducing toxic exposure and toxic burden on a daily basis, download my free Daily Detox App for iPhone and Android devices!

Why do we need to detox?

Though the words “cleanse” and “detox” have become a pretty common part of our vernacular, not everyone knows what they entail exactly. Understanding what they mean is important because the knowledge can help us decide how to best approach a detoxification program.

• Toxins are everywhere: in the air we breathe, in produce contaminated with pesticides, in fish that’s loaded with mercury, in the plastic containers we use to carry water and leftovers…and that’s only an abbreviated list.
• Toxins could be causing symptoms like arthritis, allergies, colds and flu, migraines and “fogginess”, IBS, psoriasis and other skin conditions. Toxicity and carcinogenic substance overload have even been linked to various forms of cancer!
• Reducing toxic burden improves immune function. Seasonal allergies are often a symptom of increased toxic load: most people experience reduced seasonal allergies and overall sensitivities. Along the same lines, if you come down with colds often, your immune system can benefit from a boost in immune function through reducing toxic build-up.
• When your body can’t get rid of toxins, it stores them in your fat tissue making it very difficult to lose fat. If you’re having trouble getting rid of that pesky “last 10 pounds” this could be why.
• A cleanse can improve digestion, as well as help your body absorb nutrients more effectively.

There are a few different way to accomplish this:

• Fasting: the most extreme form of cleansing and possibly the most dangerous (in my opinion). Though intermittent fasting (short-term fasting from sunrise to sunset or for a max of 24 hours) has been shown to benefit metabolism and flush toxins, it can also dehydrate and reduce nutrient stores if not practiced properly.
• Juice fasting: one of my personal, go-to approaches for reducing inflammation. However, it’s challenging and can be dangerous for someone who does not regularly detox. Though a juice fast provides a lot of micronutrients, it’s low in protein and amino acids that are needed for proper and safe detoxification.
• Raw food cleanse: this option is great for digestion, provides more macronutrients, and is easier to comply with than juicing. It’s great when combined with juicing to really maximize nutrient absorption. However, I still don’t recommend this for someone who is new to detoxing or might carry a higher toxic load due to lifestyle, environmental factors. or those who are genetically slow detoxifiers.
• Supported medical cleanse: this is the Cadillac of cleansing options. It offers the right combination of macronutrients, vitamins, minerals, and fiber to support the body in the detox process. It also provides supplemental support to ensure extra protection from reactive oxygen species (ROS) and POPs that can cause cellular damage. Ten to 28 days of this type of slow and supported cleanse is ideal for almost anyone.

How do you detox? To help explain the best way(s) to detox, it’s helpful to define what a detox should not include.

• A detox should not leave you feeling like a zombie for days or weeks…you should feel energized and clear headed.
• You should not be running to the bathroom every 10 minutes with diarrhea. This is uncomfortable and could lead to dehydration, which is not only dangerous, but also counterproductive, since water is vital for the detoxification process.

A good cleanse will hydrate, replenish your gut flora and nutrient stores while it flushes out toxins, balances blood sugar and reduces inflammation. It should incorporate aspects of the above in balanced proportions- but should not leave you feeling weak, tired or starved. The best detoxification programs are individually tailored to your specific therapeutic needs.

Don’t get me wrong: a detox is not exactly a skip through the park. It will require self control and dietary restriction. However, your improved energy, mood, and symptoms will help keep you motivated!

What’s the Plan? I’m IN!

If you’re ready to give the detox a shot this January…get in touch with me! I’ll be holding an introductory workshop on January 4th at Yoga in the Heights in Jersey City, which will include:

1. A free, one-on–one nutrition evaluation session with me.
2. Detoxification questionnaire evaluation and recommendation.
3. Detailed instructions for a medically-based, safe, and effective 10 day detox. Includes unlimited e-mail support.
4. $30 for an individualized 28-day detox support program if it’s more appropriate for you.

Sign up here. And please don’t hesitate to e-mail me if you have any questions about how to jump start your New Year on a healthier note!