Yoga Kat

Keeping Children Safe

2009-05-31T21:50:00.001-04:00

Sometimes parents or guardians are too careless with the care or the supervision of their young children. They think just because the child is in the backyard that no one has access to her/or him, or that the child can’t get into immediate life threatening situations in a brief second of time. This is a fallacy. Children are innately curious, and can and do get into dangerous situation very quickly. Things to do to keep your children safe.

Keep an eye open: If your children are in the back of the house, or backyard make sure that you have easy visibility of them at all times. If you need to leave, make sure that someone responsible is with them. Don’t leave them in the yard, or don’t leave her or him alone even for a moment if you have machinery on, such lawn equipment, a washer machine or dryer that they can get into. It sounds impossible but a child can climb into a washer machine or dryer without supervision and immediately be in trouble.

Never underestimate: Many parents are surprised by a child’s agility, intelligence, or ability for his or her age. For an example just because your back gate is locked doesn’t mean that the child will not be able to maneuver it open, or figure a way out of an enclosed place. Also many predators do not mind that a gate is locked, if they want to steal a child, they will wait for an opportunity and unlock or jump a fence, quickly move in and be gone in a moment. Don’t risk it.

Know where children are walking: I have seen very young children and adolescents walking, riding a bike, or on a pair of roller skates that they can’t maneuver very well, unaccompanied by any adults on major routes, or isolated streets, or worse near isolated parks or industrial sites. Children in this situation become easy and quick targets for predators in cars, or vans. Don’t let them be another snatch and grab statistic. Tell them to stay close to your home or yard, and insist that they stay off these major areas.

Back up and Protection: It is important for young children and young adults to know that you are in their corner. That when something becomes very challenging, they will have someone to support them and back up their choices and they will not be left alone. Also children need to feel safe, and it is the adult’s job to provide supervision not just to them but to be aware of everyone that is around them and what they are doing with your child. Don’t just assume that the child is safe with someone that the family knows, or with other family members. Make sure that the child is safe and that they can tell you when they are not. If a situation does occur with a relative or a family friend, or even another child, take immediate steps to separate the child from that situation and make sure that it never happens again. That way the child will know that this was not her fault and that you will not allow someone else to hurt her.

Often times when a child is being abused sexually, the abusing adult or older child will manipulate the child into silence, by a blatant threat to the child’s mother or caregiver, or to the child her/himself. You need to make sure that the child knows that is not true, and that you are going to protect her/him, and that nothing bad will happen to you or the child if s/he tells you truly what is going on. You need to let them know that you are strong and that you are not going to get hurt.

Be aware of the signs that sexual or physical abuse is going on. If a child becomes suddenly despondent, listless or unfocused it could be a sign that is something occurring. If your child really resists a person, and doesn’t want to kiss, hug or be held or touched by a particular person, or becomes very disturbed if they have to go with that person, don’t press the issue. If your child suddenly develops a fixation for her/his own genital area, or adults, or develops a more explicit sexual vocabulary than their age, remember they could be repeating what they have been taught. Chronic Nightmares, chronic fits of temper, or the child is becoming overly moody or aggressive, chronic constipation, or chronic lack of appetite could be signs that something is going on with your child and they are physically reacting to it. Don’t assume that you know what is going on. Ask if someone or something is bothering them. Let them know they are very safe.

Safe touching and affection Children also need a lot of affection and hugs. Tell them that you love them, give them attention, comfort, and touch them in safe affectionate ways. It is important that you speak to children and make them aware of what is safe touching and what is not. In very simple words explain that certain areas are private and only for them. No one else has the right to touch certain areas, such as their mouths, genitals, or buttocks in ways that makes them feel uncomfortable. Also explain that if anyone does touch them and it hurts or makes them feel uncomfortable, that the child should tell you right away. Let them know that you will listen to them. Assure them that nothing will happen to them.

Access to wisdom: At an early age children can learn to trust themselves if they are taught to trust themselves. If you speak with children and reflect back to them what is going on, I know that they can access their own feelings, and their own wisdom. An easy question to reflect back to them might be “How do you feel?” “Does it feel nice inside your belly or your chest?” Does it make you feel happy when you think about this? Help them to begin to trust their feeling and their instincts. They will know that you can be trusted and that you can also trust them, and they can trust themselves. Children need time to process and understand what is going on around them. But they need your confidence in them to begin to evaluate things for themselves. Let know that it is okay for them to have their own opinions and that they can find the answer inside of themselves too. Accessing inner wisdom is also something that is taught by example. They follow your behaviors of trusting yourself too. They will also emulate your behaviors of dealing with stress, and your take on life. If you are bad-mouthing every person and every situation, children will pick up on this as well. If your built in belief system tells you that everyone is out to get you and people are predominately bad, children will get that with every fiber of their being. So be careful of what it is that you are transmitting to your children.

Balance: is very important for children and teenagers. You need to show them how to balance priorities, and their playtime. Take the time to show them how to do things well and why? Lead with examples of your own life. Balance your own time with them. Balance your work and off time. Encourage them to rest and take needed breaks sometimes. You do the same. If you teach children with love they will respond with tremendous love, affection, attention, and honor. Call them honorable too. These little adults in the making will grow according to how you nurture and care for them. So start having a relationship now with them and watch them develop into loving beings.

Driveway Safety for Young Children and Teenagers

2009-05-31T21:47:00.001-04:00

Don’t just assume that the child is safe with someone that the family knows, or with other family members. Make sure that the child is safe and that they can tell you when they are not. If a situation does occur with a relative or a family friend, or even another child, take immediate steps to separate the child from that situation and make sure that it never happens again. That way the child will know that this was not her fault and that you will not allow someone else to hurt her.
Often times when a child is being abused sexually, the abusing adult or older child will manipulate the child into silence, by a blatant threat to the child’s mother or caregiver, or to the child her/himself. You need to make sure that the child knows that is not true, and that you are going to protect her/him, and that nothing bad will happen to you or the child if s/he tells you truly what is going on. You need to let them know that you are strong and that you are not going to get hurt.
Be aware of the signs that sexual or physical abuse is going on. If a child becomes suddenly despondent, listless or unfocused it could be a sign that is something occurring. If your child really resists a person, and doesn’t want to kiss, hug or be held or touched by a particular person, or becomes very disturbed if they have to go with that person, don’t press the issue. If your child suddenly develops a fixation for her/his own genital area, or adults, or develops a more explicit sexual vocabulary than their age, remember they could be repeating what they have been taught. Chronic Nightmares, chronic fits of temper, or the child is becoming overly moody or aggressive, chronic constipation, or chronic lack of appetite could be signs that something is going on with your child and they are physically reacting to it. Don’t assume that you know what is going on. Ask if someone or something is bothering them. Let them know they are very safe.

Safe touching and affection Children also need a lot of affection and hugs. Tell them that you love them, give them attention, comfort, and touch them in safe affectionate ways. It is important that you speak to children and make them aware of what is safe touching and what is not. In very simple words explain that certain areas are private and only for them. No one else has the right to touch certain areas, such as their mouths, genitals, or buttocks in ways that makes them feel uncomfortable. Also explain that if anyone does touch them and it hurts or makes them feel uncomfortable, that the child should tell you right away. Let them know that you will listen to them. Assure them that nothing will happen to them.

Access to wisdom: At an early age children can learn to trust themselves if they are taught to trust themselves. If you speak with children and reflect back to them what is going on, I know that they can access their own feelings, and their own wisdom. An easy question to reflect back to them might be “How do you feel?” “Does it feel nice inside your belly or your chest?” Does it make you feel happy when you think about this? Help them to begin to trust their feeling and their instincts. They will know that you can be trusted and that you can also trust them, and they can trust themselves. Children need time to process and understand what is going on around them. But they need your confidence in them to begin to evaluate things for themselves. Let know that it is okay for them to have their own opinions and that they can find the answer inside of themselves too. Accessing inner wisdom is also something that is taught by example. They follow your behaviors of trusting yourself too. They will also emulate your behaviors of dealing with stress, and your take on life. If you are bad-mouthing every person and every situation, children will pick up on this as well. If your built in belief system tells you that everyone is out to get you and people are predominately bad, children will get that with every fiber of their being. So be careful of what it is that you are transmitting to your children.

Balance: is very important for children and teenagers. You need to show them how to balance priorities, and their playtime. Take the time to show them how to do things well and why? Lead with examples of your own life. Balance your own time with them. Balance your work and off time. Encourage them to rest and take needed breaks sometimes. You do the same. If you teach children with love they will respond with tremendous love, affection, attention, and honor. Call them honorable too. These little adults in the making will grow according to how you nurture and care for them. So start having a relationship now with them and watch them develop into loving beings.

Driveway Safety for Young Children and Teenagers

2009-05-31T21:40:00.001-04:00

The most tragic accidents for young children occur at home. Accidents usually occur because of carelessness, distraction, being rushed and not being aware. Most can be avoided. Even though you have taken steps to child proof your home here are two locations of your home that you may not have thought about and they can be deadly. They are the garage, and the driveway. I recently read an article of a family’s tragic accident involving a young driver, who as he backed the car out of the driveway of his home, inadvertently drove over and killed his five year old sister. For that reason we are going to discuss driveway and street safety for children. The accident may have occurred because he was an inexperienced driver but age and inexperience are not always factors in this type of accident. The number one reason for this type of accident in my opinion is that the driver was in a rush, and didn’t look back before backing up, or did so in a quick distracted manner.

Here are some important life-saving tips for vehicle safety while backing up. Whether you are at home, in a neighbor’s home, the grocery store, the church parking lot, or on a local street the very first thing is to become aware. If you were distracted, get focused. If you have a young child in the car seat in the back, it’s time to turn your focus from him to the driveway, and street, or area directly behind your car. If you’re on the phone hang it up or use a hand-free devise.

Before you enter a car, if possible it’s a good idea to take an extra moment and physically walk around your car to make sure it’s clear. Check for bikes, children’s toys, scooters, balls, and objects with which your child may have just been playing. Children and teens are known to follow toys, balls, and bikes. As soon as you enter a vehicle with the intention of backing up, and before you take it out of park, look back again, use the rear view, and side view mirrors, keep viewing all around you. Know where any young children are. Children run out impulsively. A situation can change in a moment so be alert. It’s helpful to unroll the windows so that you may hear a child or pet if they approach a vehicle.

Start slowly and maintain your foot on the brake. As you are turning your front wheel take another look to make sure that it is clear. If you exit the car for any moment, put the vehicle in park once again, to secure it. This is how people can get rolled over by their own vehicle. It may sound funny but it happens too often to be amusing for long. When you are backing out, proceed slowly, and anticipate adapting at a moment’s notice. Don’t assume that just because you checked once that the situation will still remain unchanged. Remember, a child or teen is impulsive. They don’t see the immediate danger of a moving vehicle, and if they are playing, their focus is not going to be on you.

Besides teens and children, be aware of adults walking behind or near your vehicle. How about this for an innocent scenario; a family member approaches your vehicle at the last moment. He appears out of nowhere to knock on your window. It’s possible while you are backing up, you could still run over a foot, or catch him off balance and he goes down with a hit from the side view mirror.

In a grocery store parking lot, or on the street, pedestrians can be distracted, not always looking out for backing vehicles and believe it or not, they think they are faster than a vehicle, and that they are so obvious to you that you are going to stop. Prevent these tragedies. Look, listen, and stop immediately if you hear children’s voices or cries, a bump, or unexpected noise. Put the car in park and put on the emergency brake.

Take time to teach children about the driveway and street. Make it clear to them that playing in the driveway or behind or under the car is not okay. Insist that children not go on the driveway while you are in the car. Also explain to any child or teen that you expect them not to play in the street, not to throw anything at vehicles, not to rush in front of cars on their bikes, or try to run across the street seconds before cars. A healthy respect for cars is very important. Children follow by your example.

A final point; don’t underestimate a child’s ability to figure out complex challenges. If he or she has seen you or your partner start a car, if given a chance, he or she will figure out how to start the car, and shift the gear. To a child or preteen a vehicle means big adventure. They really are not aware of the dangers of a car, unless you take the time to stress the very real dangers.

You prevent backing up accidents in driveways, the street or grocery parking lot with awareness and caution. Don’t be in a rush. As with everything else that you engage in, awareness is a key factor. You need to be more aware than any child or any adult, because you are seated in a moving vehicle.

Greenland is a Very Specific Place

2008-06-08T10:23:00.005-04:00

If I were to say to a group of you readers or viewers “Hey meet me in Greenland the continent next week, arrive on your own, and I’ll see you there.” With that specific destination in mind there would be only a few specific ways you could actually get to Greenland to meet us. Some ways are very efficient, and others not so much. If you walked, probably at some point you would have to get on a boat but it would also take you a long time.

Probably most of you would eventually come to the conclusion to travel efficiently you would have to book a flight. With your search I’m sure that you would discover flights to Greenland are limited and only certain airlines would actually be able to fly you in.

The point of this exercise is to encourage you to get specific when aiming to complete your spiritual, emotional, and physical goals. To arrive at your destination the first point you would have to address is what is your starting point? From that point you could also determine your destination route, and plot a specific plan of action to get there.

For the point of this exercise the starting point is YOU! Some great first questions to ask yourself are “Who am I now? Where do I want to get to? At what time do I need to arrive?

To ask these questions takes into account your personal likes, dislikes, interests, hobbies, dreams and or fantasies of where you see yourself somewhere in the future. It’s okay to be exactly who you are right now. Let’s use the example of a forty five year old woman who is very out of shape, a beginner to fitness, and has an extra twenty five pounds packed on. The first goal she may have is that she wants to wear a size 10 pant, and to walk up and down the stairs without getting out of breath.

As the fitness newbie moves forward in her fitness goals, and trims her body; she begins to discover that she really enjoys working out and meeting her fitness goals. Because she took action towards her initial goals, a new dream of being a personal trainer pops into her mind and heart. So the question of “Where am I now?” is now answered, “I’m a person who enjoys working out and meeting my fitness goals.” Where do I want to go? She answers “I want to get paid as a personal trainer.”

To become a personal trainer requires specific action. It requires her to take a certification course in that field. The second part is to overcome her fear to get and then train her first client.

Everyone is in a different place in life with different goals. The destinations are colored by the “Who” you are in the moment and that place is varied for all of us.

You have to objectively observe and make note of the exact spiritual, emotional, physical, and financial state you are in. Don’t judge any part of your journey. Based on that information to get to a new destination in your life, there can only be a few chosen paths for you to walk on, just like our trip to Greenland.

Who you are, where you want to get to, and the how is mostly up to you. If you have a specific destination, there are specific plans and then milestones that you will pass.

Anyone who wants a college education has to enroll in college first, take the required courses, and graduate three to four years later. However if that same person wanted to be self employed and earn a million dollars doing so, the plan may or may not include college.

When I was a young child I always dreamed of being an illustrator, as I got older I took every kind of drawing, painting, perspective classes, and composition classes I could. I attended an art college with that focus. But something happened that threw me off course and I lost my way. After a few years of floundering I redirected my vision to become an actress. I attended a drama college, auditioned for plays, films, and learned as much as I could about the film industry, and the tools of the trade. But still with everything I attempted nothing would sooth the turmoil I felt inside, or bring me any peace.

When I asked “Who am I?” I had a very different answer. “I’m an emotional mess, a lost soul, at rock bottom.” “Where do I have to get to? My answer was “ I want to like myself, and I want genuine peace inside.”

For me to reach that destination, was actually a long journey within. The how to get inside was the path of yoga, an intense self awareness, observation, self forgiveness, and acceptance of myself and others exactly as we were then. It was after I started down that path that I said to myself, “I can teach this.” The thought of becoming a yoga teacher, counselor, and guide opened up to me, after I completed this intense soul searching, and self help period. I didn’t know that it would become my life’s work. Now I can really say that I’m peaceful. I like me, and I enjoy what I’m doing each moment of the day.

The study and knowledge that I acquired both in the art field and the film field hasn’t been wasted either. With the art background, I’m equipped to design brochures, flyers, and marketing material that I need for business. The film background has given me the skills and confidence to be comfortable being in front of the camera, and behind the lens as I write, film and edit and my small video lessons of encouragement, and post them.

The life lessons you have previously learned will also help you redefine yourself and focus your skills on the uniqueness of what you have to offer. There is more than enough to go around. You just have to have the courage to do what you love.

Let’s revisit our newly certified personal trainer. She is getting clients doing what she loves. She is now open, confident, friendly, and strong. If she was open to a relationship, a person involved in fitness or personal training, might also find her strength attractive. Together they would morph into a strong relationship or business alliance that takes them higher still. But if she didn’t take the initial steps towards her fitness goals, the two would never have met. To take that first step towards a specific destination is needed and then more of your life plan opens up for you.

To sum up this discussion then specific questions and answers bring specific results and based on that information there really are only a few efficient ways to get to Greenland. Where is your Greenland? Perhaps I’ll see you there.

This is yoga Kat until next time.

How to Do Some Easy Chair Yoga Stretches

2008-05-02T20:31:00.002-04:00

We are under the gun and deal with more stress each and every day. More deadlines keep us confined to our desk chair and much of the day to day activities of business are being conducted via e-mail, the computer-fax, the palm pilot, texting via phone, or blackberry, video conferencing, telecommuting, there are various updates, and a constant exchange of data and very little time for breaks and then many of us are eating our lunch without ever leaving our desk.

It’s no wonder that we have more complaints than ever about poor circulation, aching back, stiff neck, tired legs, and the lack of mobility, flexibility, and an unfocused mind. We never leave our desk or that office chair!

Well good news for you. I have a few great stretches that can be done in the chair or in and around the chair. It takes anywhere from 3-7 minutes of your time. Do you think you can spare a few minutes? Great! Let’s get started. Over the next few weeks I’m going to show you many easy stretches that you can do right at your desk. Let’s start with some:

easy and good ones for the back:

Easy back stretches:
(Spinal Twist)

Step One: Push your chair back from your desk for the time of stretching.

Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.

Step Three: Take your LEFT hand and cross it to your right knee. Now take your right hand and hold firmly to the back of the chair. Push your left hand against your right knee, and twist your body. You will look over your right shoulder. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs

Switch Sides--
Step Four: Take your RIGHT hand and cross it to your Left knee. Now take your Left hand and hold firmly to the back of the chair. Push your right hand against your left knee, and twist your body. You will look over your left shoulder. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can. Release and put your hands back on your legs. You can repeat for as long as you need to. It helps to release the spine and back.

New Stretch:
(Bending to the Side)

Step One: Sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground

Step Two: Take your RIGHT hand and place it on the chair seat beside your leg. Hold on to what you find there. You may have to shift in your seat to get some chair space on the side of you.

Step Three: Take your Left hand and arm, and bring it over your head towards your right side. Bending now to the right, and extending your arm and palm of your hand down towards the floor near your RIGHT side. You are stretching the left side of your body and back with this stretch by bending over to the right. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs. You can repeat for as long as you need to.

Switch Sides--
Step Four: Take your LEFT hand and place it on the chair seat beside your leg. Hold on to what you find there. You may have to shift in your seat to get some chair space on the side of you.

Step Five: Take your Right hand and arm, and bring it over your head towards your left side. Bending now to the left, and extending your arm and palm of your hand down towards the floor near your LEFT side. You are stretching the right side of your body and back with this stretch by bending over to the left. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can. Release and put your hands back on your legs. You can repeat for as long as you need to.

Let’s proceed with one more stretch for today. We will maintain and use the same sitting position.

New Stretch:
(Stretch your arms upward and interlock your hands over your head)

Step One: Lift your arms over your head and extend them upward as far as you can. Interlock your fingers. With your fingers clasped stretch from side to side as you breathe in and out through the nose. As you can. Do that several times back and forth from the right to left.

Step Two: Now stop your arms in the middle (arms still upward with your fingers still interlocked above your head.) Lean your arms and hands backward and push your chest slightly forward. Hold for a few seconds. Release.

Ahhh!! Doesn’t that feel better already?! By now with these simple stretches you got some blood flowing. That is one of the key points. It’s very important to leave your desk once and awhile too. Continue breathing and get that oxygen to your belly if you can.

Until next time. This is Yoga Kat

How To Do Chair Yoga Stretches To Relieve Back And Shoulder Strain

2008-05-02T20:20:00.003-04:00

Here are a few more great stretches for your back, shoulders, and arms all while sitting in the chair. The point to most of these is to make time for your self and to do them consistently.

I suggest to all my clients and you that you will get greater benefit if you stretch at a minimum of ten minutes per day to about thirty minutes. We can usually find a few minutes here and there during our day. If you have less time do the minimum if you have more time, and you want to extend your stretch time, that’s all up to you. But I’m going to giving you a starting place.

Some more Easy Chair Stretches:

(Seated- Modified Fish)
Step One: Push your chair back from your desk for the time of stretching.

Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.

Step Three: Move your body away from the chair back so that you have a few inches behind you and the chair. Next place both of your hands on the chair seat behind your hips. Put your hands close together behind you on the chair seat.

Step Four: Arch your back and chest upward. Look up towards the ceiling. At this moment since you are leaning back you can breathe out of your MOUTH because any time you lean backwards that becomes a moment of release and you can breathe out of your mouth. Hold the position for a few minutes and then release. You can repeat as often as you like.

This stretches the arms, chest and shoulders and neck. It releases a lot of built up chest and shoulder tension and is a great refreshing moment of recharge.

New Stretch:
(Diagonal Twist)

Step One: You can sit fully back on your chair now.

Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.

Step Three: Take your LEFT ELBOW and bring it down to the outside of your RIGHT KNEE or as close as you can get it. Extend your arm and fingers downward by your leg. Keep your hand open. Now take your RIGHT ARM and hand and extend all the way up towards the ceiling. Turn your head towards the RIGHT SHOULDER and look at the ceiling. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can. Release and come back to your original seating position.

Switch sides-

Step Four: Take your RIGHT ELBOW and bring it down to the outside of your LEFT KNEE or as close as you can get it. Extend your arm and fingers downward by your leg. Keep your hand open. Now take your LEFT ARM and hand and extend all the way up towards the ceiling. Turn your head towards the LEFT SHOULDER and look at the ceiling. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can. Release and come back to your original seating position.

This is a great diagonal twist across your back, your arms, and chest. You may feel a nice release in your lower back. You can repeat these simple exercises for as many times as you like.

New Stretch:
(Forward Extension and Stretch)

Step One: Sit with your hands palms down close to your body on the tops of your legs. The fingers are pointing in the direction of your knees.

Step Two: You are now going to slide your hands all the way down your legs. Down past your knees and continue down towards your feet. Bend your body over your legs as you do this.

Step Three: When you reach your feet, stretch and extend your arms straight out towards the floor in front of your feet and beyond. Keep extending outward and upward with your arms.

Step Four: Grasp your two thumbs together as you extend your fingers out and upward.
Your arms are now going to come upward off the floor. Keep extending upward.

Step Five: As you are lifting your body and arms upward from the bent over position, your arms, and hands extend upward, and continue to arch backward. Keep your thumbs together. Now push your chest slightly forward. Hold for a few seconds. Release.

Step Six: Repeat this forward extension and stretch a few times. This stretch is really beneficial to extend the spine and back. As an added benefit it stretches the arms, chest, and shoulders, and you get some needed oxygen to the brain.

Take a few moments each day to do some of these simple stretches. You will feel a difference in the flexibility of your spine and back, and you will feel that your mind will be clearer and sharper in just a few minutes. Anything that you can do is better than not doing it.

Good Yoga Chair Stretches for your Hip and Legs

2008-05-02T20:08:00.003-04:00

These modified yoga stretches are designed in and around the chair for the less mobile but they can work for anyone who is confined to the desk for long periods of time. Of course I suggest that you get up and leave the desk stretch and breath at least ten minutes per day. If you can’t leave your desk for that period of time these modified yoga stretches for the chair are a very good alternative. They offer strength, balance, flexibility and an opportunity to stretch your tired muscles and clear your mind and refocus on the important tasks at hand.

So let’s begin. The best chair to use for these modified yoga stretches would be a straight back chair, without wheels, and without arms. The chair should be sturdy and stable. A folding chair that is fairly sturdy would also work well. Our starting point as usual is described in step one and two.

Step One: Push your chair back from your desk for the time of stretching.

Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose as best you can.

The first one offers you arm strength. It’s very simple to get there but not so easy to hold yourself up. But let’s try to do just that.

(Modified Incline Plane)
Step Three: Push your body slightly away from the chair back. Next
extend your legs out in front of you, and keep your feet shoulder width or chair width apart.

Step Four: Hold onto the chair seat close to your hips. Brace yourself, because you are going to lift your hips off the chair seat. When you lift up your body you are taking your body weight onto your arms which strengthens the arms and shoulders.

Step Five: Lean your head back and fully extend your legs. Keep your hips off the seat. You are now getting the full benefit of the modified incline plane. Hold the position as long as you can but I suggest that you hold the pose for about ten to twenty five seconds. Hold the pose Longer if you have stamina.

Step Six: Release the pose and sit back down on the seat and rest.

Step Seven: You can repeat this exercise as many times as is convenient.

New Stretch:
(Hip Stretch)

Step One: Go back to the original sitting position. During the stretching please do the best you can to breathe in and out through your nose only.

Step Two: We are now going to stretch the hips and legs. Take your RIGHT foot and ankle and place it across your LEFT knee. Now you are going to lean forward and down over your crossed leg. Hold for approximately 5-15 seconds. Breathe in and out only through your nose.

Step Three: Lift your body up. For an added stretch you can press your RIGHT elbow down on your RIGHT knee as you lean over.

Step Four: Release your foot and place it back on the floor.

Switch Sides-

Step Five: Take your LEFT foot and ankle and place it across your RIGHT knee. Now you are going to lean forward and down over your crossed leg. Hold for approximately 5-15 seconds. Breathe in and out only through your nose.

Step Six: Release your foot and place it back on the floor. Breathe!!

New Stretch:
(Modified forward Bend and Leg Stretch)

For this exercise you need enough space in front of you so that you will be able to fully extend your leg forward. For this exercise you may also want to have available a strap, belt, or towel. The strap should be firm and not have any bounce or give to it. I’ll show you how to use it in just a moment.

Step One: Bring your Right knee into your chest and grab hold with your hands. This helps to stretch the hip and hamstring, (back of your leg.) Hold this for 5-15 seconds.

Step Two: Next try to brace your left elbow and arm on your left knee if you can reach. This helps to hold your leg out in front of you. Stretch your right leg out in front of you. Keep the level of your leg close to your knee height of the other leg. So your leg is straight out in front of you. Your left arm can be resting on your left leg for support. You lean over towards the knees. Hold for approximately 5-15 seconds. Come out.

The Alternative Pose with help from the Strap Or Belt: When you use a strap or belt the idea is to get leverage on the stretch. It can assist you if you are not so flexible or your strength is not too developed.

The width of the strap or belt can be approximately half of an inch to about two inches wide, and the length should be about three feet long to longer. Roll your towel length wise to accommodate the 2 inch width and three feet length. If you are at home you can also use a pillow case that doesn’t have any give. Roll up the towel or the pillow case as described.

In the extended leg position that we are discussing you can hold firmly each end of the strap in each hand. Place your foot in the middle of the strap and press your foot out against the strap or belt and bend your body forward towards your knee. In this case you are pulling on the strap ends as you pull yourself towards your foot. The height position of the extended leg is still at the same the level of the resting knee.

Step Three: At this point your leg is extended out in front of you either by you holding onto your leg, or holding onto the ends of the straps. Next, start bringing your leg upward towards your face or head. This is a great stretch for your back, the back of the legs and calf muscles. Release.

Switch Sides:

Step Four: First position is to bring your left knee into your chest and grab hold with your hands. This helps to stretch the hip and hamstring, (back of your leg.) Hold this for 5-15 seconds.

Step Five: Stretch your left leg out in front of you. By either holding onto your leg or using your strap as previously described. Keep the level of your leg close to your knee height of the other leg. So your leg is straight out in front of you. Your right arm can be resting on your right leg for support. Lean over towards the knees. Hold for approximately 5-15 seconds.

Step Six: At this point your leg is extended out in front of you either by you holding onto your leg, or holding onto the ends of the straps. Next, start bringing your leg upward towards your face or head. This is a great stretch for your back, the back of the legs and calf muscles. Release! Come out and relax! Good job!

I think that is all for today. I hope that you are enjoying our modified chair yoga stretches. More importantly you are stretching muscles that may have been frozen for a very long time. It’s going to take some time to get your flexibility back if you haven’t moved for a long time. But don’t lose hope. This is a very good start. Until next time.

EFFECTIVE YOGA TRICEPS AND SHOULDERS STRETCHES

2008-05-02T14:43:00.004-04:00

While you’re sitting or standing you can stretch your arms and shoulders. If you are lifting weights this is always a good idea to stretch the muscles that you just worked out.

For this article we will continue to use the picture of someone who is seated. Now we are going to stretch the Triceps (backside of the arms) and the top of the shoulder.

(Tricep Stretch)
Step One: Push your chair back from your desk for the time of stretching.

Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.

Step Three: Take your RIGHT hand and fold it back on the shoulder blade of the same arm. Your elbow is pointing up and your hand is resting on the shoulder but more towards the back. Use your LEFT hand and take a hold of the elbow. Pull the elbow straight back towards your back. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.

Switch Sides-
Step Four: Take your LEFT hand and fold it back on the shoulder blade of the same arm. Your elbow is pointing up and your hand is resting on the shoulder but more towards the back. Use your RIGHT hand and take a hold of the elbow. Pull the elbow straight back towards your back. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.

New Stretch:

(Shoulder and Tricep Stretch)

Step One: Take your RIGHT arm and stretch it across your chest and extend it past your Left shoulder. Take your LEFT HAND and grab hold of the extended arm close to the elbow and pull it in towards the chest. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.

Switch Sides-
Step Two: Take your RIGHT arm and stretch it across your chest and extend it past your Left shoulder. Take your LEFT HAND and grab hold of the extended arm close to the elbow and pull it in towards the chest. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.

New Stretch:
(Tricep and Shoulder Stretch with Your Fingers Interlocked Behind Your Back)

Step One: For this stretch a straight backed chair without arms is necessary. You are going to change your seating position and swivel your body and legs to the right or left so that the back of the chair is now resting against the side of your body, and elbows. Now your arms are free. With your arms clear of the back of the chair you are going to interlock your hands behind your back over the side of the chair. With your arms interlocked you are going to lift them up as high as you can to the ceiling. Do this without bending your body over. Don’t let your head drop, keep it up.

The upward lift of the arms is a great stretch for the arms, triceps, shoulders, and chest.

Step Two: Now as best you can with your arms still pressing upward and the fingers still interlocked behind your back, you are going to swing your hands and arms to the right and left of your body. Move your arms back and forth which greatly adds to the stretch and releases any built up tension there in your arms and shoulders.

Step Three: Stop moving your arms back and forth. Now we are going to lean over the body still with the hands interlocked behind you. Try to press your arms straight up in the back of you as you lean your body down over your legs. Let your head down now to relax the neck muscles. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.

These stretches are mostly warm up stretches but if your have tight arms and shoulders muscles doing just these are very effective. You’re done! That’s today’s lesson.

Determination

2008-05-02T14:11:00.007-04:00

Hello everyone,

Determination goes very well together with discipline. Determination is deciding that something is a fact, or that you are firm about your position. When you are determined to achieve something, you will do whatever it takes to achieve that result. It is a force of your mind that becomes evident, that will not take no for an answer. In your mind and your heart you have determined that there is an answer or solution and that you will discover it.

When you have determination, you push beyond resistance in your mind, which says you can’t do something, and you find a way to do and do it well. With that same determination, you push yourself physically beyond your comfort level, to new heights of success. You have determined in your mind the end outcome and until you have achieved that, you do not stop. Through sheer determination alone, many people have achieved great results, and you can too. Determination with discipline, patience, focus, and stamina can propel you to great successes and great rewards.

Determination is the grit that gets you through a journey. It is the force of will to do all the little details just as well as the big ones. It is moving through and finding a way when there is no way. It is trying everything and then adding new things to get the results that you want. It is tapping into all your known resources, and pushing past your previous limits, to take the lead. You are constantly focused on how to achieve the results that you have set for yourself.

If you don’t know how to proceed, determination helps get you through the next phase, through the steps of learning, growing, and building, one step at a time and one process at a time. There is a strong place deep within you that you tap into when you are exhausted, stumped, or at a dead end. It is from this strong place that determination is born. It says, “I will not be defeated. I will get this task done.”

It is here that you press on, that you make a decision not to quit. It is because you have decided that what you are trying to achieve is important, and worthy for you to complete. You have felt in your heart that the outcome will be very good, or even great. All dreams require determination to make a reality. Anyone who accomplished something in this life had great determination to do so.

You can accomplish your dreams with determination. You can accomplish anything that you want. Be determined in an outcome and slowly but surely, or even quite rapidly you will see your dreams coming closer and finally become a reality. That is the greatest feeling in the world: when you have achieved something that you have set out to accomplish. No one can take that feeling, or the work that it took to accomplish it, away from you.

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by sending an e-mail to
circleofpeace@aweber.com my website
is http://www.thecircleofpeace.com

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2008-04-23T15:56:00.005-04:00

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Awareness

2008-04-11T21:12:00.009-04:00

Hello this is Yoga Kat.

Living your life doesn’t have to be about making money. Many souls have created lives of teaching, helping others, feeding others, raising awareness of this planet, doing what they love to do.

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They are rewarded in many different ways. There are many ways in which to be compensated: the smile of a child for the first time that you brought hope to, the embrace of someone whose life you have touched, being aware that a community is changing because of your efforts, or knowing that a young man is not going to choose the gang life because of your kind words of encouragement and because you made yourself available to him. Because you chose awareness, and a conscious life, it is possible that you have become a living example to others and that a chain reaction of good and positive is started because of you.

Conscious living changes the vibration of the planet. I will not be afraid just because everyone else is. I choose to see who and what is in front of me and make a conscious decision based on the information that is coming in at that precise moment.

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Think about it. When you are consciously choosing what you want to consume, who you will spend time with, what you will be entertained by, who you will call evil, how you will react, what you call valuable, what you choose to expose, or let go of, or put away, you are changing the environment directly around you: the people, the consequences, and the vibration. People will notice and respond, and the energy around you will respond. It is exactly like sending a wave through a pool. It will reach all parts of the water with a subtlety or a great force but the wave will be registered energetically. If you keep up the wave, the still pool will become a wave pool. It will no longer be the same pool.

When you choose to live consciously you wake yourself from that deep slumber. You begin to clearly see the orchestrated movements, the resistance, and the illusions all around you. You begin to realize that you are force and that your thoughts and actions can and do direct the energy around you, and will impact immediately around you as well as on a global level.

Remember, if you are pushing waves out, more and more ripples are going to be created and ripple out further and further until the waves are spanning the whole globe and even the universe.

This is Yoga Kat. Thanks for visiting.

Please visit my website at

http://www.thecircleofpeace.com/

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or myspace page at http://www.myspace.com/yogakat01

INSPIRATIONAL YOU--A Big Give Moment

2008-04-11T16:16:00.017-04:00

Hello this is Yoga Kat

I wanted to call this one Inspirational You. This is based on a true personal experience that I will tell you about in this blog...

If you don't want to read all this click the link for my video

http://www.youtube.com/watch?v=9FSCTfi0rW0
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This is based on Oprah’s new TV show called The Big Give. In the show, contestants are encouraged to give of their time, energy and the show’s money. It’s amazing and inspiring to see how they do in the tasks each week to help total strangers. Some with astronomical challenges!

After watching the show, I felt inspired to do some of my own Big Giving. So on one particular day. I decided to take some cash and go and find a woman with a child to help her out.

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I kept my eyes and ears open as to how to be of assistance. The first opportunity that I had was when I saw a family at their car on the side of the road with the hood up. It was fairly obvious that they needed a jump.

So I came over and assisted with my cables. They were grateful and on their way. In the same block that I had seen the family with car trouble there was another woman in a similar situation. But another person stopped to help jump her car.

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How interested that two women needed a jump on the same block. But I felt that a chain reaction of assistance was being started and shared.

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Next I was in search of finding a random person to give of my hard earned money. I found a woman with her 15 month old granddaughter in Target’s parking lot. I spoke to her and I felt joy to give her my two bills. I’m not going to tell you how much that was. But for me it was hard earn money.

She couldn’t believe that I was giving her money. She was moved to tears and I was moved to tears as she told me that was the nicest thing that anyone had done for her. I’m just sharing with you what happened. I hope this doesn’t sound like I’m bragging.

I asked that she say a prayer for me, and pay some of it forward. Then I left. I put this out to the universe that I was planting this good vibration into this woman’s life.

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When I returned home. Things started to manifest for me. My list of subscribers to my newsletter went from 6 to 250 people in two days. I started to get e-mails from people asking to receive my newsletter and a Positive thinking poster that I designed. One woman wrote from the Territory of The American Samoa which is in Pago Pago to request my Inspirational poster, and that she wanted to inspire her students with positive thinking.

After giving that woman money, I thought one day I want to be able give away 1000 dollars randomly! I want to touch someone’s life in a huge way.

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So I’d like to challenge you to connect with people who may be in need of your time and attention. It doesn’t have to be money. It can be time spent with someone who can’t get out of the house. Or by taking an elderly neighbor grocery shopping. Perhaps you know of a single mother who would enjoy a moment to get away from the pressure of raising her children. Look everyone needs a break sometimes.

I suggest to you that you open yourself to seeing opportunities like I did to help someone and then put that into focus and let yourself be led throughout the day. You’ll be surprised at the people connection you make and how good both of you will feel. What talent do you have that may inspire someone?

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What can you do right now that can make a huge difference to someone? Or an organization? I’m sure with some thought not only for yourself but for the others around you that you can come up with simple ways to extraordinary ways to touch someone’s heart and life. But in the end your own heart will definitely be bigger too.

This is Yoga Kat

url information

2008-02-02T20:24:00.002-05:00

http:// yogakat01.blogspot.com

2008-02-02T20:23:00.002-05:00

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http:// yogakat01.blogspot.com

Yoga Kat Offers Insight

2008-02-02T19:20:00.001-05:00

Let's make 2008 a very good year!! Regards Yoga Kat