Archive for the ‘heatlh’ Category

Gathering Circle

June 18, 2017

Quarterly, I offer a free yoga class at the Chief Seattle Club.  The Chief Seattle Club is in Pioneer Square, Seattle, and is a safe and sacred place where urban native peoples can rest, be nurtured, and receive services to help ease their lives.  Many of the members of Chief Seattle Club are homeless.  The club is open seven days a week from 7am-2pm.  It is a place where members can have a hot shower, get a warm hearty breakfast, receive medical support, housing assistance, computer training, legal assistance, mental health care, and chemical dependency treatment.  It also offers traditional healing practices as a primary method of healing.  There is also a Native Art Program and Gallery and there are regular outings to visit tribes and participate in pow wows.

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There is so much to say about this center!  Mainly, I believe it is a place where urban native peoples can be supported and find acceptance.

Many years ago, the building was a hotel.  The space today has been completely renovated and is environmentally friendly.  It has solar panels that heat all the water in the building and some of the construction material was salvaged from the old hotel.

My favorite part is the circular space with high ceilings and wood carvings located in the center of the Chief Seattle Club.  It serves as the Gathering Circle.  This is the spiritual center of the building. It was designed by Native American architect, John Paul Jones.  Weekly mass is offered in the Gathering Circle.  It is a gorgeous space and I feel honored to offer yoga sessions four times a year in the Gathering Circle.

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There are two ways to describe my teaching yoga experience at the Chief Seattle Club.  One is through this poem, written by Coast Salish Chief Dan George (Tel-Lal-Wah).  I believe this poem captures the spirit of the native people I work with, who are deeply connected to earth, land, and their ancestors.

My Heart Soars

The beauty of the trees,
the softness of the air,
the fragrance of the grass,
speaks to me.

The summit of the mountain,
the thunder of the sky,
the rhythm of the sea,
speaks to me.

The faintness of the stars,
the freshness of the morning,
the dew drop on the flower,
speaks to me.

The strength of fire,
the taste of salmon,
the trail of the sun,
And the life that never goes away,
They speak to me.
And my heart soars

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Teaching yoga at the Chief Seattle Club profoundly moves me.  I always leave feeling they gave me more than I was able to give them! Another way to capture and describe my experience there is to capture fragments of dialogues from discussions before and after the yoga session:

Me: Before we begin, let’s do a check in. Yoga is wholeness, truth, peace, connection….connecting to self, to community, to ancestors, to breath, to universal consciousness, to nature. This is your sacred time to share anything you feel will help you to connect with your yoga today.

I am not lost. I am strong, firmly rooted.  I come from a line of ancestors who live through me.  My work is to help people see that things are not as they appear. The world is an illusion. Things are not what they seem. I want people to see me as an artist, as a visionary.

I love yoga, but I feel unsettled so I can’t get to doing yoga as often as I’d like. I’m so happy to be here.

I’d like to stand and speak to you in my tribal language and then I’ll translate for you…

During the yoga session, they grow wings and become eagles, they grow stronger and become warriors, they grow roots and become trees.  I am humbled by this group.  As we do yoga, I understand they are true yogis, already connected and re-embracing wholeness.  I observe how they relax deeply in shavasana.

Me: How are you feeling?

I am the rock that rises to the top of the mountain as the earth’s plates push me upwards.  Eventually that rock rolls down to the deepest part of the ocean and eventually dissolves into sand.  That’s me.  That’s how I feel…right now.

Once in a dream, I watched a big sheet of glass shatter to the ground..big shards on the ground.  Sometimes I feel that’s me.  Today I was able to fit the pieces together again.  Every piece is needed to make this picture perfect. The ugly parts, the perfect parts, they all came together to make me whole again. 

I feel relaxed.  I almost fell asleep….I think I did.

She puts her jacket on, then takes it off, then puts it on again and off again.  I need to go, but I want to stay!  I feel so peaceful.

I cried.  The pain inside is gone.

I feel alive. 

I feel like all this energy is flowing inside me.  I love this feeling!

I am enough.

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A Simple Mantra

May 24, 2017

So Hum

We breathe in.  We breathe out.

We inhale and silently and hear SO.

We exhale and silently and hear HUM.

Two words create internal sounds that bring us to reflections of beauty.

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So Hum (also spelled Soham). This Sanskrit mantra is made of two simple words which bring us to truth.  I AM THAT.  THAT I AM.  I am the beauty I see around me.  I am a reflection of the trees, the pond, the sky, the trail, the yogis bursting with life, and the exquisite property so tenderly loved.  I identify myself with the universe.

So Hum. The images tumble forth.  The yogis in the group become poets before my very eyes:

Iridescent blue of the damselfly on the pond, SO HUM

 (photo by Rick)

(photo by Rick)

Dark water, red leaves, blue dragonfly SO HUM

The barred owl casing the robin’s nest, SO HUM

(Rick's photo)

(Rick’s photo)

Eye of the owl  SO HUM

Purple blossoms falling on the grass SO HUM

Creek crashing through the sea SO HUM

Moss on the temple  SO HUM

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The color Chinese red on the house door  SO HUM

Path leading to the house where we do our yoga

The skittering wind  SO HUM

Beauty and artistry of the carved wood  SO HUM

(photo by Rick)

(photo by Rick)

Hummingbird by my red bandana  SO HUM

Kathy (wearing her red bandanna) and Dayna

Kathy (wearing her red bandana) and Dayna

So we took a day to experience the glorious nature of Vashon Island and revel in our unique surroundings.  We enjoyed a morning session of Hatha Yoga, followed by an organic lunch made with love from Karen Biondo, farmer of La Biondo Farm & Kitchen on Vashon Island. The weather was fine enough for us to eat at a long table outside, the inviting forest formed a backdrop to our meal.  After lunch, some of us went on an hour hike to Fern Cover and others took naps, walked solo around the property, rested, read, socialized, took time to stop and be.  Some forged new friendships.  After lunch, we met at the temple and meditated.  We also did some standing yoga on the temple grounds. Then we brought our  yoga session indoors again and finished up our yin session with a long shavasana.  A perfect day in so many ways.

One of the entrances to the Chinese Tea Merchant's House, where most of our yoga took place. Gigantic doors open up to the landscaped garden and forest beyond.

One of the entrances to the Chinese Tea Merchant’s House, where most of our yoga took place. Large doors open up to the landscaped garden and forest beyond. (Photo by Milo)

Rhododendron (photo by Rick)

Rhododendron (photo by Rick)

Leaves and Light (photo by Milo)

Leaves and Light (photo by Milo)

Lunchtime! (photo by Fran)

Lunchtime! (photo by Fran)

An exceptionally fine May day! We ate our Salad Nicoise at the outside table. (photo by Fran)

An exceptionally fine May day! We ate our Salad Nicoise at the outside table. (photo by Fran)

A hike to Fern Cove (photo by Fran)

A hike to Fern Cove (photo by Fran)

Rick reads poems at Fern Cove, at the end of Mill Creek Trail (photo by Fran)

Rick reads poems at Fern Cove, at the end of Mill Creek Trail (photo by Fran)

My playful friends!! (photo by Leslie S)

My playful friends!! (photo by Leslie S)

Yes, our chef gone upside down in headstand! (photo by Leslie S)

Yes, our chef Karen turning the world  upside down in headstand! (photo by Leslie S)

Rick's photo of us doing yoga outside of the temple!

Rick’s photo of us doing yoga outside of the temple!

End of the day...shavasana (nice enough to have doors open to the land and forest of Vashon Island.)

End of the day…shavasana (nice enough to have doors open to the land, fresh air, and forest of Vashon Island )

NEXT VASHON DAY RETREAT WILL BE HELD MAY 20, 2018.  NEVER TOO EARLY TO SIGN UP!  (just let me know in your comments below if you’d like to reserve your space and I will be in touch with you!)

And I leave you with a poem I read to the group on Sunday:

Prayer for the Great Family (after a Mohawk Prayer) Gary Snyder

Gratitude to Mother Earth, sailing through night and day–
and to her soil: rich, rare, and sweet

in our minds so be it.

Gratitude to Plants, the sun-facing light-changing leaf
 and fine root-hairs; standing still through wind 
and rain; their dance is in the flowing spiral grain

in our minds so be it.

Gratitude to Air, bearing the soaring Swift and the silent
 Owl at dawn. Breath of our song
 clear spirit breeze

in our minds so be it.

Gratitude to Wild Beings, our brothers, teaching secrets,
 freedoms and ways; who share with us their milk;
 self-complete, brave, and aware

in our minds so be it.

Gratitude to Water: clouds, lakes, rivers, glaciers;
 holding or releasing; streaming through all
 our bodies salty seas

in our minds so be it.

Gratitude to the Sun: blinding pulsing light through 
trunks of trees, through mists, warming caves where
 bears and snakes sleep–he who wakes us–

in our minds so be it.

Gratitude to the Great Sky
 who holds billions of stars–and goes yet beyond that–
beyond all powers, and thoughts 
and yet is within us–
Grandfather Space.
The Mind is his Wife

so be it.

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A very special place, indeed!

Sicily 2017 Slideshow

May 13, 2017

Was it one week or two?

It was one hundred lifetimes lived in a single day.

Warm sun on my skin

Within days, my skin goes brown, my eyes grow bright.

A gentle breeze floats in from the sea.

I am surrounded by beauty

and smiles.

How will I ever go back home?

This ancient land clings to my feet, tugs at my heart.

I am trapped by an invisible seaweed netting.

Cherry tomatoes burst with flavor. The local markets display mounds of dried wild herbs and mountains of colorful fruits and vegetables, which will taste as beautiful as they look.

Every morning and evening, we practice yoga to the sound of birdsong

and to soft lapping of waves.

The fragrance of the zagara flower is intoxicating.

Orange blossoms perfume the wall-less outdoor yoga studio.

Mt. Etna lets out a steady stream of smoke, steam, and dreams.

Mongibello stands tall, shrouded in purple at sunset, pink at sunrise.

What do you call the blue of the Sicilian sky and sea?

Flamingos, not yet fully pink, are feeding at the marsh.

Are there words to describe such insane raw beauty?

At night, I wonder how my parents ever left?  I wonder if I  carry the scars of their pain?

Quarry stones, hewn perfectly, stand witness to ancient history and warm today’s cat.

With the click of my camera, I capture the wild red poppies growing in a field of yellow daisies and I offer the poppies’ perfection to my lost friend Adriana.

We do yoga in the ruins of the tuna fisheries.

I feel the solidity of ancient stone under my feet, the mass suffering of the giants of the sea, and the beauty of the moment.

I watch my friends, long-time friends and new ones, do yoga on this ancient island. I lead them in a yoga sequence and I feel  Madre Terra’s energy coursing through us all.

Mother Earth and the Sicilian Sun nourish our spirits.

I breathe and I am renewed.

Fran’s website: http://www.frangallo.com

Turn up your speakers and enjoy the slideshow below (about 8 minutes long):

Click to play this Smilebox slideshow

Alive in Modica

May 3, 2017

Once again…a few of my photos to share from this incredible trip.  I have slowed down in my photo taking.  I can’t compete with Rick, Gail, Monica, and Karen, who all take great photos!  They have a good eye and their cameras are so much nicer than mine is.  Compared to their cameras, my Leica seems to be a child’s toy.  Hopefully, I will get some of their photos from the yoga sessions and some of the group photos we have been taking to share with my readers.

Below: the town of Modica!  We had a cooking lesson with Chef Ninni Radicini at the cooking school, ate a wonderful lunch, and then went walking in the town of Modica with our fabuloso guide and friend, Giorgio Modica of Modica!

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On the way to Modica, I finally got the shot I wanted: fields of wildflowers at their peak of beauty.  Red poppies standout against yellow flowers

On the way to Modica, I finally got the shot I wanted: fields of wildflowers at their peak of beauty. Red poppies standout against yellow flowers

The tomato sauce used in the Pasta alla Norma

The tomato sauce used in the Pasta alla Norma

The base for the caponata..later the eggplant, vinegar, and sugar are added to make a very delicious side dish.

The base for the caponata..later the eggplant, vinegar, and sugar are added to make a very delicious side dish.

Cannoli shells

Cannoli shells

Filled with ricotta and ready to eat!

Filled with ricotta and ready to eat!

Espresso: You cannot get a bad cup of coffee in Sicily!

Perfect Cup of Espresso: You cannot get a bad cup of coffee in Sicily!

Perfect Setting for Yoga Practice

Perfect Setting for Yoga Practice

And Yes, we really do yoga, twice daily!

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Fran back bends over Lisa

Fran back bends over Lisa

10 Reasons to Rock Your World With Pair Work

February 26, 2017

When I first started practicing Hatha Yoga 26 years ago, my teachers always included at least two or more opportunities to pair up with a fellow yoga student in class in order to explore a given posture more deeply.  I’ve always been comfortable working in pairs.  If there was someone I knew in class, I’d make eye contact with that person as soon as the teacher started suggesting pair work.  If I didn’t know others in class, I tried to find someone with a similar height.  Sometimes it just worked out that I got paired with a 6′ tall guy and all was well!

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Today, the trend is not to do pair work in class.  There are many reasons for the trend and it may have to do with a popularity in a flowing faster paced yoga class where there is no time to pair up, or because instructors are afraid of students getting injured, or some yoga students might not like to touch people they are not married to (or real-life partnered with), or they may be fearful of germs, or disgusted by sweaty hands (their own sweaty hands or the sweaty hands of others).

Fran and Rick on the beach at Ocean Shores

Fran and Rick on the beach at Ocean Shores

At any rate, I do less and less pair work in my classes (and no pair work at all at OmCulture and Seattle Athletic Club) as I try to fit in with the times, with what is needed and desired in a Hatha yoga class, and would like my students to be comfortable.  However, I do love pair work and, as a result, am devoting a whole workshop to Pair Work on Sunday, March 5 at the Seattle Gym at Queen Anne in Seattle (1-4pm).

Having fun at Little Renaissance

Having fun at Little Renaissance

Pair Work is a fun way to explore and strengthen Hatha Yoga postures.  Not only can we improve balance, stretch more deeply, and strengthen muscles, but we can also build confidence, motive and inspire each other, and, at the same time, laugh and have fun.  In my workshop, you will be guided safely into a variety of all-level poses.

Skye and Grace

Squared Up: Skye and Grace

10 Reasons to Rock your World Via Pair Work:

  1. Learn to let go
  2. Enhance your balance
  3. Go deeper in your yoga poses
  4. Concentrate on lengthening and grounding
  5. Pair Work will give you the confidence to go beyond perceived limitations
  6. Increase your sociability
  7. Pair Work produces oxytocin
  8. Reduce anxiety
  9. Add to your sense of adventure
  10. Improve self-awareness and trust

Live in the Seattle area and looking for a fun all-levels Hatha Yoga workshop to do?  SIGN UP for next Sunday’s Hatha Yoga Workshop with Fran here.

Ursula and Drew at the 2014 Sicily Hatha Yoga Retreat

Ursula and Drew at the 2014 Sicily Hatha Yoga Retreat

Long Dark Nights of Winter

December 6, 2016

Winter Solstice comes early to Little Renaissance.  Every year, we celebrate a Hatha Yoga Winter Solstice Retreat on the first weekend of December at Little Renaissance.   We celebrate early before the busy-ness of the holiday season takes hold.

Winter Solstice is a time of quiet firelight, a time to nurture dreams.  The dark clear nights reveal the bright stars.  Late at night, I can sit quietly in the hot tub and see shooting stars trailing across the  sky.  I celebrate the shortest day and the longest night of the year with a wonderful group of yogis.  We anticipate the rebirth of the sun and contemplate our own spiritual rebirth.  We see this time of year as a turning point and a time of year to renew energy.

I look out the window and see the garden boxes through sheets of rain.  The garden boxes look spent from having produced so generously all summer long.  Gratefully, the soil lies resting, patiently waiting for the warmer and brighter days of spring.   The resting soil of the cold winter days and nights reminds me that the future holds promise, always.  Come spring, seeds will germinate and take root.  Likewise, I believe the future will manifest our visions and dreams.

For now, while we wait for the rebirth of the sun, we stand still.  Winter Solstice is a time of repose, a time to light the wood stove, stoke up the heat, soak in the hot tub, sit quietly surrounded by lit candles, delve into a good novel, and dream.

Below are photos from our past weekend’s Winter Solstice Yoga Retreat.  This group of yogis has been coming to Ocean Shores biannually for 10 years running!

The dunes leading to the Pacific Ocean beach

The dunes leading to the Pacific Ocean beach

Carol and Skye walking past driftwood

Ready for winter winds: Carol and Skye walking past driftwood

Pretty driftwood log

Pretty driftwood log

Vast Ocean Beach

Vast Ocean Beach  (Skye and Dan)

Remnants of an old boardwalk

Remnants of an old dock

Group Shot I

Group Shot I

Group Shot II

Group Shot II

A Forest Takes Root in the House

A Forest Takes Root in the House

Collage I put together from Skye's photos

Collage I put together from Skye’s photos

Second collage I put together using Skye's photos

Second collage I put together using Skye’s photos

Yoga: I Love Light

November 21, 2016

Whether he is in Japan or back at home, every morning Don wakes up at 4am and does his yoga practice.  At the end of his yoga practice and meditation, he recites the following mantra:

I am a child of light

I love light.

I serve light.

Light is in me

protecting,

illuminating,

supporting,

sustaining.

I am light.

Don was recently on the Japan tour.  One morning I asked him to share the above mantra with us as we did yoga.  Of the 13 full days touring Japan, we, as a group, had 10 sessions of yoga.  As usual, I am unable to take photos when I am teaching.  But luckily,  Jeff (and Karin) got a few good shots!  I only took some of these photos.

The first set of photos were taken on our cycling trip in Kyoto.  That day we had standing yoga in Kameyama Park.  Since we had been cycling all morning, I told everyone not to worry about bringing their yoga mats along.  And since the ground was a fine white pea gravel, we also wore our shoes.  We called the class Standing Yoga.  It felt so good to take in the clean fresh air of Kyoto!

Debby and Marc forming a bridge of friendship.

Debby and Marc forming a Bridge of Friendship.

One more view of the Vol-Au-Vents (the name of a savory light pastry in France that means Fly With the Wind)

One more view of the Vol-Au-Vents (the name of a savory light pastry in France which means “Fly With the Wind”)

Happiness is the Bridge of Friendship. Ginger and Woody

Happiness is the Bridge of Friendship. Ginger and Woody (pant legs tucked in from the bike ride).

Our team magicians: Chiaki and Yukiko

Our team magicians: Chiaki and Yukiko

Last shot for the Standing Yoga in Kyoto: I think we look we belong to a scene right out of Saturday Night Fever.

Last shot for  Standing Yoga in Kyoto: I think we belong in a scene right out of Saturday Night Fever.

See what I mean?

See what I’m saying??

Then we have lots of yoga photos from the first Ryokan (traditional Japanese Inn with Hot Springs/Onsen) we stayed at on the island of Shikoku.  The room we had was unbelievable!  It was like a ballroom/atrium combo with glass windows overlooking the city of Takamatsu.  We did yoga in the evening, just before dinner and the city lights made for a dramatic and lovely backdrop to our yoga class.  One more thing: I had access to chairs so we did yoga using chairs.  Amazing what you can do using chairs for yoga!

Camel Pose

Camel Pose (Kim in the foreground)

Forward bends using the chair

Forward bends using the chair

Revolved Triangles!

Revolved Triangles! (Bill in the foreground)

Deeper Backbends over a chair (Karin)

Deeper Backbends over a chair (Karin)

Resting Crocodiles!

Resting Crocodiles!

Resting crocodile

Resting crocodile

Deeply Relaxed!

Deeply Relaxed! (Jeff!)

And photos were also taken at the Buddhist monastery at Mt. Koya.  I think that may have been the best room ever.  The floors were made  of tatami mats. There is a nice sweet grass-like smell that comes with tatami mats, which are made of rush grass.  They are gentle but firm.  The room we practiced in was cavernous.  There were several heaters which kept us warm.  This is a good thing because it was pretty cold on the mountain at night. The monastery had a great feel to it. In the morning we watched the monks chant, pray, and do their fire ceremony.  It was very peaceful and meditative. I think their good energy permeated the yoga space.  And it was quiet. A very quiet room with great acoustics so my voice carried over strongly.

Side stretching

Side stretching

Windmill

Windmill

Trees at the Monastery

Trees at the Monastery

Flip Your Dog!

Flip Your Dog!

And lastly, we found that doing Warrior I-or any yoga at all- in our Kimonos was impossible! (Fran and Karin)

And lastly, we found that doing Warrior I-or any yoga at all- in our Kimonos was impossible! (Fran and Karin)

Desert: A Healing Place

November 20, 2016

After coming back from Japan, I made a quick escape to the desert with Rick. We spent a few days in Palm Springs, California with friends Linda and Steve.  I had no idea how much I would appreciate this escape when we planned this trip months ago.  Linda and Steve jokingly call their desert home the “fat farm” probably because we ate low-fat healthy meals.  To further go with the theme, we went on three great calorie-burning hikes in the desert.  I love the “fat-farm”!

We walked through nature preserves, desert springs and oases where thick palms groves thrive, sculpted gardens and sculpture gardens, and national parks and trails.  Mockingbirds, rabbits, lizards, a coyote, cactus wrens, butterflies, dragonflies, and many other creatures treated us to viewing them.

How lucky to have spent a few days in the desert sun and air!  How lucky to have spent time, away from the onslaught of media, with like-minded friends whose values are a true inspiration!

Enjoy the slideshow from Palm Springs and the surrounding trails and places of nature.

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Boosting the Immune System with Yoga and Wholesome Food

October 19, 2016

I am writing from Japan.  Japan posts soon to start coming (so exciting to be here!), but first a follow up on two fabulous in-city one-day retreats that I just offered with MJ Conboy of MJ’s Plant Smart Kitchen this past weekend.  The retreat’s focus was on building and boosting a strong immune system via yoga asanas and learning a few new recipes espousing a plant-based diet.

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Read on below.  I hope you are able to glean some ideas from this blog post, be inspired by the photos, try the yoga sequence, peruse the cook book titles below, and be inspired by the various readings shared in our retreat.

Plant Based Cook Books:

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Books with recipes based on a plant-based diet:

The Urban Vegan by Dynise Balcavage

Salad Samurai, 100 Cutting-Edge, Ultra-Hearty, Easy-To-Make Salads by Terry Hope Romero

Veganomicon, The Ultimate Vegan Cookbook by Isa Chandra Moskowitz and Terry Hope Romero

The 30-Day Vegan Challenge by Coleen Patrick Goudreau

The Kind Diet by Alicia Silverstone

A Grateful Heart, Daily Blessings for the Evening Meal from Buddha to the Beatles , edited by M. J. Ryan

Chloe’s Vegan Italian Kitchen, 150 Pizzas, Pastas, Pestos, Risottos, and Lots of Cremay Italian Classics by Chloe Coscarelli

The Macrobiotic Path to Total Health by Michio Kushi and Alex Jack

the milf diet, Let The Power of Whole Foods Transform Your Body, Mind, and Spirit…deliciously by Jessica Porter

Macrobiotics for All Seasons by Marlene Watson-Tara

Mayumi’s Kitchen, Macrobiotic Cooking for Body and Soul by Mayumi Nishimura

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A yoga sequence for Immune System Boosting:

  • Seated Forward Bend (relaxes the nervous system)
  • Half Spinal Twist (Seated, twists help to cleanse, stimulate and strengthen the internal organs)
  • Dolphin (like downward facing dog, but on your elbows) to an inverted pose balanced on your elbows (can be done at the wall or with your legs walking up the wall) inversions are excellent for bathing and enhancing function of the endocrine system.
  • Uddyana Bandha (standing breathing exercises sometimes called the Abdominal Lift) breathe in through nose and exhale through the mouth while pulling belly in.
  • Sun Salutations
  • Standing Forward Bends (feet together and feet apart)..when in a wide angle forward bend, you can add twists
  • Arches: lying over a block, camel, bow, cobra, upward facing dog, full backbend (some of these were done in pairs with a helper)
  • Seated side bend
  • Shoulder stand—plough—fish pose
  • Block under your upper back (another way to do fish)
  • Legs up the wall (great for movement of the lymphatic fluids, enhances the lymphatic system)

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Yoga helps boost the immune system by reducing stress and strengthening the lungs (with the breathing).  We all know that psychological stress doubles the chance of a person getting a cold!  Yoga practice lowers stress hormones and calms the nervous system.  The fight or flight response is eclipsed by the relax and renew response.  It also helps by optimizing the functions of the following systems:

  • circulatory system
  • lymphatic system
  • respiratory system (the yoga postures help improve mechanical efficiency of our lungs by conditioning them.  With yoga, we increase the elasticity of the lungs and strengthen them)
  • nervous system
  • immune system

Twists specifically increase oxygen to organs for optimal function.  They also cleanse, rid the organs of toxins, and supply the organs and glands with fresh blood supply.  Twists massage the body and internal organs and help us to relax.

Restorative postures, such as lying over a block or bolster, putting legs up the wall, or lying in shavasana, are soothing.  They help us to relax and they also help build vigor!

In addition to the featured poses and breathing pranayama exercise to help boost the immune system, don’t forget to inject these other essential elements into your daily life:

  • LAUGHTER
  • OPTIMISM
  • ENOUGH SLEEP
  • ANY ACTIVITY THAT HELPS YOU RELIEVE STRESS (can be walking, dancing, listening to music, vigorous aerobic exercise, reading, spending time with people you love)
  • EAT WELL (and eat as much of a plant-based diet and non-processed food diet as is possible_

We also shared several readings (below are a few):

“The food movement is about quality of life. What we eat affects how we feel physically and emotionally. How food is grown and processed has an impact on the health of those who eat it. How our food is produced affects the environment, the existence of wildlife, and the size and characteristics of our country’s farms. It also impacts the local and global economies. How we eat affects our ability to interact with others and provide for ourselves, and it influences relationships with friend and families. Eating and preparing food with those we care about provides a much different experience than driving through a fast-food restaurant or eating in one’s car. How we spend our food dollars determines the kind of food system we create, and the health of our farms, families, and communities. As Wendell Berry said, ‘Eating is an agricultural act.’ With the present focus on local food systems, now is the time to vote with our forks, as well as our ballots, and make positive changes in the food system.”

Marion Kalb, Co-founder, National Farm to School Network

OK, the food we made and ate did not have cheese or meat, but I couldn’t help but read this fun poem by Shel Silverstein.  I read it with gusto…You really have to wet your tongue with a bit of olive oil and recite this aloud.  It’s a mouthful:

Italian Food
Oh, how I love Italian food.
I eat it all the time,
Not just ’cause how good it tastes
But ’cause how good it rhymes.
Minestrone, cannelloni,
Macaroni, rigatoni,
Spaghettini, scallopini,
Escarole, braciole,
Insalata, cremolata, manicotti,
Marinara, carbonara,
Shrimp francese, Bolognese,
Ravioli, mostaccioli,
Mozzarella, tagliatelle,
Fried zucchini, rollatini,
Fettuccine, green linguine,
Tortellini, Tetrazzini,
Oops–I think I split my jeani.

Very exciting was learning how to perfect making Nori Rolls!!

Roll your own! Nori Rolls

Roll your own! Nori Rolls

Got the hang of it. Perfect food to take with you on flights, for travel, or for lunch

Got the hang of it. Perfect food to take with you on flights, for travel, or for lunch

Read to cut

Read to cut

A sharp knife should do the trick of cutting the rolls easily!

A sharp knife should do the trick of cutting the rolls easily!

Macrobiotic Chef MJ Conboy

Macrobiotic Chef MJ Conboy  (So much fun working with her! She brings much nutritional knowledge to the table.)

Wholesome ingredients for making chocolate truffles!

Wholesome ingredients for making chocolate truffles!

Truffles..we also rolled them in cinnamon. Some rolled in cacao powder

Truffles..we also rolled them in cinnamon. Some rolled in cacao powder

Windblown on the rooftop (Saturday's group)!

Windblown on the rooftop (Saturday’s group)!

After the storm (though it was not as much of a storm as was predicted)

After the storm (though-thank goodness- it was not as much of a storm as was predicted)

Autumn 秋

October 6, 2016

Autumn

Can’t believe this is our backyard!  Our condo sits looking at this beautiful park.  Rick and I still take a deep breath in every time we open the door to our condo and say, “God, I can’t believe we live here!”

Photos from this evening’s walk around Green Lake.

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