Wellness Haven Yoga

Tag: Healing

San Ramon Yoga Sunday Workshop

Wellness Haven approach to yoga has progressed in many different ways over the years since we started. Over the course of the years, we have learned many different tools and techniques to reach the optimal yoga asana suitable to our body structure.

Have you discovered that during yoga asanas you feel more tightness in some muscles than others leading to difficulty in stretching enough to complete an asana?

You are not alone!

Each one of us have varied amount of tightness in each of the muscles, some more than another. Whether it is tightness in the neck and shoulder muscles, or the various muscles on the back or the arms and the legs, unless released, it endangers the quality of our lives. We need to spend sufficient time in stretching those muscles through various techniques that eventually enable a yoga asana to completion and fulfillment. Wellness Haven Sunday Yoga Workshops are exactly meant for this purpose. We target different muscle groups and work on releasing them through various stretching techniques using different tools.
For example the month of July is especially targeted to tight hamstrings and we have been using kinesiological stretching approach to target the muscles in the hamstrings. We are also using straps and tennis balls to ease and release.

At Wellness Haven we are always questioning, “How else can we open our muscles to reach the optimal position in any asana?” It is not enough to somehow just do an asana! It is beneficial only if you are constantly monitoring your progress for we absolutely progress as we target the various muscle groups. At Wellness Haven we believe that we need an all encompassing practice as we progress in our yoga health journey – from stretching slowly to ease the muscle tightness and increase blood circulation on Sundays to calorie burning exercises on Saturdays, to relaxing and releasing and working out various parts of our bodies on weekdays.

If you are someone who believes in a complete body progress so that you can actually see and feel the results, do not procrastinate,. Reach out to us: (925)819-6327

July 16, 2016
Conscious Living
From where you are to where you want to be is a journey of conscious steps that anyone can accomplish provided there is clarity about what one wants and clarity about the action steps. As you consciously take these action steps to improve the quality of your life, you also come closer to achieving what you desire. This is conscious living.

A. Acknowledge where you are.

This is the first step in your journey towards where you want to be. If there is no acknowledgement of where you are, how can you possibly know which action steps you need to start with? Write down everything that you know about you that keep you unsatisfied and wanting and everything about you that prevents you from achieving your desires and goals.

B. Boldly state where you want to be, your desires and goals.

The second step is to know your destination, the point you want to be at, for unless there is clarity about where you want to be how will you plan the action steps that need to be taken to get you there?

C. Start making small consistent changes in your lifestyle.

It is very important to know that if you do not ‘clean’ your life first, the ability to achieve your dreams will remain hidden to you! See below a list of actions that help you ‘clean’ your life.
1. Nourish yourself with ‘me’ time everyday.
  Wake up early, before the rest of the family members wake up, giving you the much needed extra hour without any distraction and to put energy and excitement in you for the day ahead. This is when you might go through some simple stretching, breathing and meditation exercises. You would have sufficient time to go through your list of things needed for the day, that you created the evening before, so that it goes smoothly. This will help you plan head and prepare before the rest of the house awakes.
1. Plan and pack your meals for the day.
  Packing healthy, wholesome and nutritious meals, that you planned the evening before, for the day ahead will keep you energized as you stay away from fatty, sugary, starchy foods that are depleted of nutritional value and packed with toxins.
1. Exercise to keep your body and mind limber.
  Yogic stretching, strengthening and balancing exercises, or whichever kind your body likes are very much needed to keep you limber and strong in both the mind and the body so that you can make clear decisions and physical aches and pains do not distract you from achieving what you have set out for.
1. De-clutter your space for a clutter free mind.
  Make it a habit to throw away the not-needed papers that come into your mailbox as soon as you go through them. Pen the mail and go through them right away throwing what is not of any use and filing what is needed in the right space. Give away clothes and books and anything that you do not need keeping your space congestion free. Make your space free of dust and grime. Keeping your space free of everything that you do not need and clean will enable you to think with clarity.
1. Clean out your To Do List Daily.
  Make sure that your To Do list is kept updated with all that you need and want to do. Whether it is paying bills, or going to the grocery store, the bank, the dentist, or the dry cleaners or a visit to your friend, take action daily and cross off your list. Keep yourself free of disappointments, frustrations, guilt and regrets by being disciplined about your daily tasks.
1. Eradicate negativity and negative people from your life.
  Some people never want to upgrade their life and stay deep into negative behavior and actions. Clean your life of such people if you do not want to drown yourself into it as well. Your life will not change if you do not change the circumstances and events around your life that are in your control.
D. Formulate the action steps towards your dreams/desires and goals.
Once your life is de-cluttered in every possible way, ideas start taking shape and life starts coming on the right track. Your path to your dreams becomes clear and you now start your steps towards achieving your dream.
1. Plan your life keeping yourself flexible about impending changes.
  Create a master plan/action steps for your life goals, knowing that there will be changes and detours due to unknown factors. Have all those things in the master plan that you dream of no matter how impossible they seem.
  Then each evening, sit down to plan your next day. Keeping in mind your master plan, and with the intention of checking off list items in the upcoming day ahead. This will keep you creative and productive and energetic and help you steer consistently in the right direction.
1. Plan your free time, fun time, goofy time, getting out of your comfort time.
  It is imperative to have fun as you continue living with discipline and consistency.
  Plan to get out of your comfort zone by doing something that does not come to you easily or seems impossible. If something does not work, change the direction of your thinking and do it in a different way.
1. Plan a no-action, silent time.
  Never forget to take time out to do nothing, to simply be in silence for these are the times when new ideas come to fruition taking you closer to your dreams and goals.
1. Re-look and re-plan your master plan.
  Your life master plan is but a plan. It can change. Keep an eye on it and steer it in the right direction for you are the captain of your own ship. Take your ship where your planned destination is.
Just following the above clear and conscious action steps will take you closer towards tour dreams. If you don’t do it who will?
April 20, 2016
Time Crunch And Vacation Yoga

Many of us are heard saying, “I am so tight!” Even yogins who practice regularly feel tight if they take a long break.
Living a life includes a variety of colors through many different events and circumstances. We work hard. We have family to take care of, we run around and a common complaint always is, “I don’t have time!” But if we want to stay healthy for years to come so that we can take care of our loved ones and including ourselves, we have to stretch, strengthen and balance every day, even on days we feel we do not have more than 5 minutes to ourselves!

There is always 10 minutes that one can spend on one self. If that is not the case, it is time to re-look at our lives! if you are someone who is unable to find 10 minutes during the day, then wake up 10 minutes early or sleep 10 minutes later. Assess you daily schedule, and see what burns away your time that can be cut out to make room for 10 healthy minutes for yourself.

A lot of health can happen in 10 minutes. Let’s see what can we do to keep our limbs moving, to keep them strong, supple and flexible when we only have 10 minutes at a time or even less.

Combine yogic stretches with deep breathing and meditation and you have hit the jackpot!

Sun Salutation Surya Namaskar

One of the best yogic exercises is Sun Salutation, and does not take more than 10 minutes.

Besides Sun Salutation, one can indulge in quick body stretches throughout the day no matter where they are – office, car, standing and waiting, and even on vacation!

1. Sitting in Cross Legged Easy Pose in correct posture and alignment for a few minutes does wonders for the body.

Easy Pose

2. Back Arm Stretches is so effective for the shoulders, neck and arms

back arm stretch

3. Upward Arm Stretch gives you the much needed energizing lift

4. Arm Stretch Across The Chest helps the shoulders and the arm joints

arm stretch

5. Neck Stretches are neck stress releasers

Neck Stretch

6. Upper Body Stretch And Twist are very effective in opening up the upper body

Upper Body Stretch And Twist

7. Rinsing Twist is the much loved pose that creates stretching, detoxing and de-stressing for the entire body

Rinsing Twist

Incorporate these few stretches wherever you go and reap the benefits for years to come.
At Wellness Haven we do these every day in many different classes throughout the day.

October 29, 2015
Fast Healing With Healthy Practices
My personal health journey from not taking care of myself to becoming a health practitioner has given me tremendous life benefits that I will be forever grateful for. Learning healthy habits over the course of years has not only helped me and my family but it has enabled me to become a role model to many. I feel blessed to have started on this healing journey quite a few years ago. One of the biggest benefits of practicing healthy habits is my fast recovery from accidental body injuries. Over the years I have proven to myself time and again how quickly I heal myself withing 3-7 days where others may have spent weeks and months.

A recent accident when my wet feet slipped on laminated floor had me in pain in various parts of the body – My left upper arm could not be lifted with so much pain, my right elbow bone was in pain, my right toes were injured, and I realized on day 2 that my left side of the head must have also felt the impact of the fall. I did the right things – nursed myself with cold pack, took pain and inflammation prevention medicine, applied muscle relaxant, upped my water and protein intake, but kept moving gently as I taught my yoga classes with just the right amount of movement. I also went in for chiropractic adjustment. All of this had me healed in 3 days and by the 4th day, the pain had eased completely, and my arm movements were back to normal. My healthy life practices always come to the rescue.

Unhealthy life practices leads to frequent suffering and longer recovery

Many people become home bound very easily as they:
- fall sick frequently with symptoms of cold and flu
- develop headaches and migraines
- become over stressed
- hurt or injure themselves
They invariably lag behind in work or some other important aspect of their life as they now take a long time to recover from the health issue. This is a direct result of the body not being in an optimal state.

The optimal body state is where blood circulation is normal, nutrients are readily available for proper body functioning, the lungs are healthy and the mind is calm and relaxed.

Healing is very fast with healthy life practices

When the body is functioning at its optimal state, illness, and diseases stay away. Immune system is strong and able to resist any illness in the surroundings. Such people don’t need to call in sick or miss important matters as a result.

A healthy functioning body also recovers very fast from accidental injuries.

Which healthy life practices prevent illnesses and aid fast recovery from injuries?

Healthy life practices act like magic when it comes to prevention of illness or fast recovery from injuries.
- Yoga Stretching, Strengthening, Balancing and Body Building Exercises.
- Breathing/Pranayama Practices for healthy lungs and a strong immune system
- Meditation Practices for a healthy, calm, joyful and peaceful mind
- Clean eating with body cleansing foods and foods that do not inflame the system
- Hydrating the body optimally
- Getting restful sleep
- Staying emotionally, mentally and spiritually balanced
Why don’t people practice healthy habits?

Healthy habits are formed over a period of time and requires effort until health becomes a habit. Many have never truly paid attention to their body or mind and have let themselves get derailed from the health track for many years as a result of lack of knowledge, lack of awareness and procrastination. They have formed a habit of making excuses for their lack of healthy habits. They do not know where to start after they become overwhelmed with stress, excess weight and fatigue.

How can such people get back on track with healthy habits?
- By first becoming aware of their unhealthy state
- Reaching out to compassionate experts for guidance, support and motivation.
What helps such people to get out of their vicious cycle of unhealthy practices?
- Someone who will listen to them patiently and with compassion and caring.
- Someone who will hold their hands virtually and take them on the right health path step by step.
- Someone who will continue to motivate and inspire irrespective of what may be going on.
- Someone who will become a friend showering tough love without emotional baggage.
- Someone who will hold them accountable for staying on the health track.
We at Wellness Haven have the right skills, experience and tools to take such a person from chaos to health. We have helped hundreds cross the bridge from pain to health.
October 10, 2015
Self Healing

Self Healing

Our bodies are designed to self-heal without too much of outside interference, with proper nutrition, with exercising our limbs, and with keeping our innermost self joyful.

In this modern day and age though, most are in a rat race. Where they are going, even they do not know! There is no defined path to fulfill the Higher Purpose in life for they have not stopped long enough to understand why they were given this gift of life on our mother earth. And no wonder, the modern human is suffering from depression, anxiety, and are emotionally unfulfilled which manifest in innumerable physical health issues driving them to medical facilities and doctors who prescribe pain killers and chemical treatments without looking deeper into the emotional aspect of the issue at hand.

If people stopped to analyse the reason behind the many health issues, they would find that one of the most simple solutions to many health issues is to look at the events and people in ones life that may be the source of problems, and that removal of all forms of toxins would be the first step towards physical health.

Here is a self revealing article, Whole Health Self Healing Kit, as a gift to all of us by Dr. Lissa Rankin, the author of “Mind Over Medicine”:

selfhealingtoolkit

We would love to read your comments below. Please remember to share your joy with others.

March 10, 2015
Healing Sciatica With Yoga
Healing Sciatica With Yoga

What is Sciatica?

Sciatica is a pain that radiates from the lower back down to the legs often to the foot. Most people point to their legs when they talk about sciatica. It can also cause tingling, numbness, or weakness in the leg. These symptoms can occur randomly and can last for weeks.

What causes Sciatica?

The Sciatic nerve is the largest nerve in the human body that begins in the lower back and extends into the leg.

Any irritation or inflammation in the sciatic nerve causes sciatica nerve pain. It could be due to pinched nerve in the lumber area of the lower back, or due to nerve irritation in the surrounding area, spinal arthritis or due to enlarged uterus during pregnancy. The piriformis muscle in the buttock can also cause irritation to the sciatic nerve.

Yoga is very helpful to those suffering from Sciatica.

A daily yoga practice, proper posture and taking care of the back when lifting heavy objects can go a long way towards keeping the sciatica pain away. Always check with your doctor first.

Those with tight hips and weak lower back muscles experience sciatica pain when bending forward. In general we should bend forward through the hip joints so that the sits bones are lifted and the pelvis tilts forward, otherwise there is a strain in the sciatic nerve.

Recommendations:

Strengthening of the muscles around sciatic nerve and improving circulation in this region is needed to prevent sciatica pain. Hamstring stretches are a relief. A yoga practice that takes you from gentle seated poses to downward dog and standing poses and back to supine poses, all incorporating twists along the way help align, lengthen, and strengthen the lower back and reduce tension. All hip opening poses offer tremendous relief.
1. In general Seated Forward Fold / Paschimottanasana should be avoided in case of sciatica pain. Instead Head To Knee Forward Fold / Janu Sirsasana is recommended, especially when experiencing lower back pain. Try both sides of the Janu Sirsasana to see if any one side is more effective than the other, for it depends on where the pain is shooting from – the lower back or the buttocks. It helps to bend the knee on the side the pain is not felt in case the pain is coming from lower back and the same side if it is in the buttocks. If neither side help, the seated forward fold should be avoided completely.
2. Bending the knees in forward standing bends and downward facing dog help with sciatica pain.
3. Slow Vinyasa movements like Sun Salutation / Surya Namaskar help increase blood circulation and help sciatica
4. Cobra Pose / Bhujangasana, Bow Pose / Dhanurasana and Salabhasana / Locust Pose strengthen muscles and increase circulation. If lifting of legs cause pain then the legs should not be lifted.
5. Bridge Pose / Sethu Bandhasana, Half lord of the Fish Pose / Ardha Matsyendrasana, Pigeon Pose / Bakasana help sciatica due to opening of the hips and twists.
Remember that just because the pain went away does not mean that you should stop the yoga practice, for sciatica pain can recur! You breathe every day, don’t you? Indulge in yoga everyday too and keep the pain and stresses away from your life. ~ Umang Goel
April 26, 2014
Yoga For Back Pain

Yoga For Back Pain

One of the reasons people come in for a yoga class is to seek relief from back pain.

There are some very simple yogic stretches and twists that people are able to do and resolve their back pain, as they gently build their back muscles and release the tightness and tension from their back.

1. One of the gentlest yoga asanas is “supported bridge pose” where you are on your back, with bent knees, arms by the side of the hips, palms facing downwards, and you gently lift the hips up and bring them down and repeat this a few times. The hips do not have to be raised more than the body allows – just a little off the floor will do.

2. Another gentle yoga asana is when you find release in the lower back by coming on your belly and your forearms, curling toes so that the shins are off the floor but groin bone is on the mat, and you simply twist the lower body from side to side without moving the upper body.

Besides the above, the following asanas also help:

3. Cat-Cow Pose

4. Legs-Up-The-Wall with lower back support

5. Leg Twist while in a supine pose

At Wellness Haven we devote some form of lower back release in every class so that our students get a daily dose of self-care.

April 25, 2014
Yoga Helps Manage Disorders

Practice Asanas To Manage Disorders

Managing disorders like Irritable Bowel Syndrome (IBS), Heart Burn and Acid Reflux, Temporary Mandibular Joint (TMJ), and Obsessive Compulsive Disorder (OCD)

Before you do anything, as a rule, check with your doctor first.

Practice yoga/controlled breathing/meditation/visualization techniques regularly and get both mental and physical uplift.

Stress itself is the cause behind many illnesses mental and physical, and Yoga with its ability to effectively reduce daily life stresses and anxiety in turn reduces and manages all other outcomes of stress as well.

Irritable Bowel Syndrome (IBS): Yoga increases the blood flow towards the digestive tract and is a proven way of managing issues related with digestion and helps stabilize digestion (and in many cases alleviates and prevents as well with a proper diet and in conjunction with healthy habits). It is helpful in managing IBS, Crohn’s, ulcerative colitis, diarrhea, constipation, abdominal pain, bloating and nausea. Practice asanas like twists and those that massage the internal organs and get relief.

TMJ: Practices asanas that release shoulder and neck tension, and those that bring the flow of blood towards the cranium and TMJ (downward facing dog, shoulder stand, fish pose, bridge pose, full wheel, legs up the wall…) Headstand should be avoided since it may put extra pressure in the TMJ. Meditation and especially visualization techniques to “unhinge you jaws,” to “relax and let go” are extremely helpful.

Heart Burn and Acid Reflux: Calming the mind and body is essential in relieving any disorder. Poses like Downward Dog (Adho Mukha Svanasana), Cat Pose (Marjariasana/Bidalasana), half spinal twist (Ardha Matsyendrasana), Easy Pose (Sukhasana), Wind-relieving Pose (Pavanmuktasana), and Corpse pose (Savasana) are excellent in calming all senses.

OCD: Kundalini Yoga – breathing in and out through your left nostril stimulates the right side of the brain that controls emotions and psychiatric stability – is highly effective (closing the right nostril, inhaling through the left for 15 seconds, holding for 15 seconds and exhaling for 15 seconds and repeating this cycle). This in conjunction with meditation proves to be very effective in managing OCD.

Above all change the way you think, for attitude is everything, and changing your attitude can be life transformational. Living a yogic way of life is an answer to life issues, since the limbs of yoga is all inclusive and very comprehensive. Make this your way of life and see your life bloom. ~ Umang Goel

April 14, 2014
Yoga Asanas Help Deal With Sinusitis

Yoga and Neti Pot help with Sinusitis

Millions of people suffer from the common sinusitis which is primarily due to inflammation of the nasal passage, caused by atmospheric irritants like dust and pollen, resulting in pressure on the sinus wall and difficulty in breathing.

The first thing to do is to get consultation from your doctor to make sure there is no infection.

Yoga asanas helps one deal with sinusitis like many other physical ailments, since it is a natural healing practice without the outside use of chemicals.

Yoga asanas that have been proven to be effective in sinus problems are those that involve a form of inversion or forward bend that are effective in clearing out nasal passages, as they act as natural flushing mechanism.

Some effective asanas are:
Forward bend, downward facing dog, plough pose, shoulder stand, plough Pose.

Kapalbhati/breath of fire are also effective – quick exhalations that emanate from the abdominal muscles rather than the chest and cleanses the lungs and the nasal passages.

Neti pot is also an effective tool for clearing nasal passages.

A regular, consistent yoga practice that includes all asanas and breathing techniques is a wonderful prevention method for physical and mental ailments. Get yourself into a healthy practice.

If there is joyous health, there is everything else!! ~ Umang

April 13, 2014

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