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Thursdays with Gratitude, Grace &       Yogi Miche

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Flow Yoga with Gratitude and Michelle

Gravity Yoga with Gratitude and Michelle

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FREE! Discovery Class - Yoga Trapeze

Gravity Yoga - Free Discovery Class

Strong Shoulders and Warriors w/Michelle

Targeted Mobility YOUga

Flow Yoga with Gratitude and Michelle, Building Strong Foundations

Yoga Flow with Michelle. Building Your Foundation

Gratitude Yoga with Michelle

Hello Yogis,
There is so much to share with you that I can't narrow it down to one thing; hence the last newsletter regarding magnesium. There is so much good information in there that  I couldn't stop putting it in! Judging from the (non) response....I went a little too far. For that I apologize. I don't mean to overwhelm and I promise to revisit that newsletter and break it down to bite sized morsels. The more we know, the better we do.
I have had a few articles on the backburner for awhile. But I can't seem to bring them into the forefront; so there they sit, stewing and marinading a bit longer. One thing that has been on my mind alot lately is loving kindness meditations in particular and kindness in general. Whether we know it or not, we seem to pick up on others' energies and emulate them. Take driving for instance, have you noticed the level of intolerance on the highway? Do you find yourself a little more short tempered while you drive? Or the opposite is also happening more frequently; someone pays for the meals of the person behind them. Would that not completely change your mood for the better? Restore your faith in humanity? Do you also want to share the good news of what happened or pay it forward if you can?
We have been under alot of stress and anxiety as of late, which may beget more stress and anxiety. This is not helpful. It is time to bring awareness to what we are doing and thinking. It is time to be more present. To catch yourselves when we wander from this moment and to come back to here and now. 
One great example of ritualistic mindfulness can be praying and / or giving thanks for our meal. I am not talking about "rubba dub dub, thanks for the grub". That is just skipping of the great-full-ness and going right on to filling your gullet. No, that is not what I am talking about. 
If you want to hear a good heartfelt prayer, have cousin James pray over your meal for you. Call him up, he won't mind. He really does give you pause and appreciate for how truly blessed we are. For those of you who are not religious, think of this meal laid out before you as loving kindness. Instead of standing and throwing things in your mouth because you have to get to the next thing. Can you sit down and take a moment to think of all of the kindness that went into making this meal. From the seed sellers, fertilizer makers, tractor manufacturers to the farmers, just to grow the wheat to make your burger bun then there is manufacturing, salespeople and food science folks to make that bun perfect. All of the people involved in producing all of the ingredients and the truck drivers that deliver to your favourite restaurant and the chefs that puts together a masterpiece for your tasting delight. It's alot and that is just the bun!
That is just a small part of the whole meal. There is alot to be thankful for. It is something worth focusing your time on. Physiologically speaking, we are giving our bodies time to get ready for food and sustenance to be received. We start salivating. The liver, gall bladder and stomach get ready. When we sit down to chew our food, we are more likely to be in a "rest and digest" state as opposed to being stressed out. It is a time to digest thoughts if dining alone or share with your community which is so so important to have these social connections. When we chew our food into the smallest bits, taking the time to taste and feel each bit  o' bite sensation (umami), not only do we make the stomach's job easier but it also gives better appreciation for the kindness that we are consuming. 
Sure, everyone along the line is getting paid for their services. That does not make them any less kind. So much kindness has touched your meal. May it transfer to you.
Am I telling you anything new? No. This is just a reminder that kindness is everywhere.  Also, slow down and chew your food, mom said!
To help put into perspective what goes into your food, here is a great article from the Food Revolution Network on Cashews and how labour intensive they are. The business inside You Tube video is the same subject for those who love the visuals. I won't stop eating cashews, some are from here in California, but I will stop putting a handful in my mouth at one time. I will sit and be reminded of all of the hands that laboured to bring this nut to me. I will appreciate each nut, one at a time as I sit and contemplate the day.
Are Cashews Healthy, Ethical, or Sustainable?
https://foodrevolution.org/blog/are-cashews-healthy-ethical-sustainable/?utm_source=sfmc&utm_medium=email&utm_campaign=blo-2022&utm_content=cashews-article&j=161534&sfmc_sub=71772133&l=137_HTML&u=2072982&mid=514008241&jb=1203


Stay well, my friends,
With appreciation and kindness,
Michelle

​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding this newsletter or questions regarding yoga or if you would like a personal yogic workout routine then email me. I change bodies, one pose at a time. I am also happy to help. Namaste. GratitudeYogawithMichelle@gmail.com

<div class="mirror-content">​Hello Yogis,​There is so much to share with you that I can&#x27;t narrow it down to one thing; hence the last newsletter regarding magnesium. There is so much good information in there that I couldn&#x27;t stop putting it in! Judging from the (non) response....I went a little too far. For that I apologize. I don&#x27;t mean to overwhelm and I promise to revisit that newsletter and break it down to bite sized morsels. The more we know, the better we do.​I have had a few articles on the backburner for awhile. But I can&#x27;t seem to bring them into the forefront; so there they sit, stewing and marinading a bit longer. One thing that has been on my mind alot lately is loving kindness meditations in particular and kindness in general. Whether we know it or not, we seem to pick up on others&#x27; energies and emulate them. Take driving for instance, have you noticed the level of intolerance on the highway? Do you find yourself a little more short tempered while you drive? Or the opposite is also happening more frequently; someone pays for the meals of the person behind them. Would that not completely change your mood for the better? Restore your faith in humanity? Do you also want to share the good news of what happened or pay it forward if you can?​We have been under alot of stress and anxiety as of late, which may beget more stress and anxiety. This is not helpful. It is time to bring awareness to what we are doing and thinking. It is time to be more present. To catch yourselves when we wander from this moment and to come back to here and now. ​One great example of ritualistic mindfulness can be praying and / or giving thanks for our meal. I am not talking about &quot;rubba dub dub, thanks for the grub&quot;. That is just skipping of the great-full-ness and going right on to filling your gullet. No, that is not what I am talking about. ​If you want to hear a good heartfelt prayer, have cousin James pray over your meal for you. Call him up, he won&#x27;t mind. He really does give you pause and appreciate for how truly blessed we are. For those of you who are not religious, think of this meal laid out before you as loving kindness. Instead of standing and throwing things in your mouth because you have to get to the next thing. Can you sit down and take a moment to think of all of the kindness that went into making this meal. From the seed sellers, fertilizer makers, tractor manufacturers to the farmers, just to grow the wheat to make your burger bun then there is manufacturing, salespeople and food science folks to make that bun perfect. All of the people involved in producing all of the ingredients and the truck drivers that deliver to your favourite restaurant and the chefs that puts together a masterpiece for your tasting delight. It&#x27;s alot and that is just the bun!​That is just a small part of the whole meal. There is alot to be thankful for. It is something worth focusing your time on. Physiologically speaking, we are giving our bodies time to get ready for food and sustenance to be received. We start salivating. The liver, gall bladder and stomach get ready. When we sit down to chew our food, we are more likely to be in a &quot;rest and digest&quot; state as opposed to being stressed out. It is a time to digest thoughts if dining alone or share with your community which is so so important to have these social connections. When we chew our food into the smallest bits, taking the time to taste and feel each bit o&#x27; bite sensation (umami), not only do we make the stomach&#x27;s job easier but it also gives better appreciation for the kindness that we are consuming. ​Sure, everyone along the line is getting paid for their services. That does not make them any less kind. So much kindness has touched your meal. May it transfer to you.​Am I telling you anything new? No. This is just a reminder that kindness is everywhere. Also, slow down and chew your food, mom said!​To help put into perspective what goes into your food, here is a great article from the Food Revolution Network on Cashews and how labour intensive they are. The business inside You Tube video is the same subject for those who love the visuals. I won&#x27;t stop eating cashews, some are from here in California, but I will stop putting a handful in my mouth at one time. I will sit and be reminded of all of the hands that laboured to bring this nut to me. I will appreciate each nut, one at a time as I sit and contemplate the day.​<a href="https://foodrevolution.org/blog/are-cashews-healthy-ethical-sustainable/?utm_source=sfmc&amp;utm_medium=email&amp;utm_campaign=blo-2022&amp;utm_content=cashews-article&amp;j=161534&amp;sfmc_sub=71772133&amp;l=137_HTML&amp;u=2072982&amp;mid=514008241&amp;jb=1203" target="_blank" rel="nofollow noopener">Are Cashews Healthy, Ethical, or Sustainable?</a> <a href="https://foodrevolution.org/blog/are-cashews-healthy-ethical-sustainable/?utm_source=sfmc&amp;utm_medium=email&amp;utm_campaign=blo-2022&amp;utm_content=cashews-article&amp;j=161534&amp;sfmc_sub=71772133&amp;l=137_HTML&amp;u=2072982&amp;mid=514008241&amp;jb=1203" target="_blank" rel="nofollow noopener">https://foodrevolution.org/blog/are-cashews-healthy-ethical-sustainable/?utm_source=sfmc&amp;utm_medium=email&amp;utm_campaign=blo-2022&amp;utm_content=cashews-article&amp;j=161534&amp;sfmc_sub=71772133&amp;l=137_HTML&amp;u=2072982&amp;mid=514008241&amp;jb=1203</a><div style="text-align:center"><a href="https://youtube.com/watch?v=CXTZVKYYyig"><img src="https://i.ytimg.com/vi/CXTZVKYYyig/hqdefault.jpg" alt="Video"/></a>Why Cashew Nuts Are So Expensive | So Expensive</div>​​Stay well, my friends,​With appreciation and kindness,​Michelle<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/ck/2b811626-6a5f-4583-91ef-763eb2926207" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding this newsletter or questions regarding yoga or if you would like a personal yogic workout routine then email me. I change bodies, one pose at a time. I am also happy to help. Namaste. <a href="mailto:GratitudeYogawithMichelle@gmail.com" target="_blank" rel="nofollow noopener">GratitudeYogawithMichelle@gmail.com</a></div>

There is so much to share with you that I can't narrow it down to one thing; hence the last newsletter regarding magnesium. There is so much good information in there that  I couldn't stop putting it in! Judging from the (non) response....I went a little too far. For that I apologize. I don't mean to overwhelm and I promise to revisit that newsletter and break it down to bite sized morsels. The more we know, the better we do.

I have had a few articles on the backburner for awhile. But I can't seem to bring them into the forefront; so there they sit, stewing and marinading a bit longer. One thing that has been on my mind alot lately is loving kindness meditations in particular and kindness in general. Whether we know it or not, we seem to pick up on others' energies and emulate them. Take driving for instance, have you noticed the level of intolerance on the highway? Do you find yourself a little more short tempered while you drive? Or the opposite is also happening more frequently; someone pays for the meals of the person behind them. Would that not completely change your mood for the better? Restore your faith in humanity? Do you also want to share the good news of what happened or pay it forward if you can?

We have been under alot of stress and anxiety as of late, which may beget more stress and anxiety. This is not helpful. It is time to bring awareness to what we are doing and thinking. It is time to be more present. To catch yourselves when we wander from this moment and to come back to here and now. 

One great example of ritualistic mindfulness can be praying and / or giving thanks for our meal. I am not talking about "rubba dub dub, thanks for the grub". That is just skipping of the great-full-ness and going right on to filling your gullet. No, that is not what I am talking about. 

If you want to hear a good heartfelt prayer, have cousin James pray over your meal for you. Call him up, he won't mind. He really does give you pause and appreciate for how truly blessed we are. For those of you who are not religious, think of this meal laid out before you as loving kindness. Instead of standing and throwing things in your mouth because you have to get to the next thing. Can you sit down and take a moment to think of all of the kindness that went into making this meal. From the seed sellers, fertilizer makers, tractor manufacturers to the farmers, just to grow the wheat to make your burger bun then there is manufacturing, salespeople and food science folks to make that bun perfect. All of the people involved in producing all of the ingredients and the truck drivers that deliver to your favourite restaurant and the chefs that puts together a masterpiece for your tasting delight. It's alot and that is just the bun!

That is just a small part of the whole meal. There is alot to be thankful for. It is something worth focusing your time on. Physiologically speaking, we are giving our bodies time to get ready for food and sustenance to be received. We start salivating. The liver, gall bladder and stomach get ready. When we sit down to chew our food, we are more likely to be in a "rest and digest" state as opposed to being stressed out. It is a time to digest thoughts if dining alone or share with your community which is so so important to have these social connections. When we chew our food into the smallest bits, taking the time to taste and feel each bit  o' bite sensation (umami), not only do we make the stomach's job easier but it also gives better appreciation for the kindness that we are consuming. 

Sure, everyone along the line is getting paid for their services. That does not make them any less kind. So much kindness has touched your meal. May it transfer to you.

Am I telling you anything new? No. This is just a reminder that kindness is everywhere.  Also, slow down and chew your food, mom said!

To help put into perspective what goes into your food, here is a great article from the Food Revolution Network on Cashews and how labour intensive they are. The business inside You Tube video is the same subject for those who love the visuals. I won't stop eating cashews, some are from here in California, but I will stop putting a handful in my mouth at one time. I will sit and be reminded of all of the hands that laboured to bring this nut to me. I will appreciate each nut, one at a time as I sit and contemplate the day.

Are Cashews Healthy, Ethical, or Sustainable?

https://foodrevolution.org/blog/are-cashews-healthy-ethical-sustainable/?utm_source=sfmc&utm_medium=email&utm_campaign=blo-2022&utm_content=cashews-article&j=161534&sfmc_sub=71772133&l=137_HTML&u=2072982&mid=514008241&jb=1203

Why Cashew Nuts Are So Expensive | So Expensive

: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding this newsletter or questions regarding yoga or if you would like a personal yogic workout routine then email me. I change bodies, one pose at a time. I am also happy to help. Namaste. 

Yogi Musings: Kindness

Hi all, I sometimes get comments from clients that they are too busy to work out, do yoga or do their homework that I give them. You know the adage: "if you don't have time to meditate for 15 minutes, then you need an hour"? Yeah, me too. There are many reasons for being so busy, time, energy, willpower, something more fun came along....Life happens. But truly, we all know the importance of movement as medicine.
 I have a hard time getting motivated too. So this is my latest ploy to trick myself. Props strewn about the house where I have to run through them to get to the bathroom or tea kettle. There is no avoiding them. When it is in your face, you can't ignore it. Here is a window to my world of self improvement, cardiac health and stability work. Perhaps it will give you ideas. Also, Please be mindful of your joints, we don't want any localized pain; no pain is a good day. We don't push through pain. Pain is our bodies telling us something; listen to the wisdom within. :)
Props to you!


This is my favourite way to relieve pressure in my lower back. Just hinge at you hips and let the legs hang; the bed might be better for this as it is higher, or the back of the couch so long as the couch is not tippy. I put my head towards the cushions to avoid tipping and there is usually something to read close by (another thing strewn about the place).

This is a great hip flexor stretch and just general relief on your hip and lower back areas. The bed is another great stretch spot so the your leg can hang lower; just don't fall out.


To open up the upper back and chest and improving forward head posture, start by letting your head hang over ever so slightly, until you get used to being upside down. Then you can increase how much of your head hangs over; maybe going all the way to the bottom of your scapula. Eventually you will have straight legs too. 

After being upside down, I love to put my legs up the wall, or one leg up the wall and one leg straight (you need a corner for this). This position is almost as good. With a cushion under your sacrum relieves lower back pain as well. Incidentally this is a great pose when you are travelling. Legs up the wall for 15 minutes is great to reduce blood pressure, regulate your autonomic nervous system (it will help you get relaxed faster), it helps with jet lag, varicose veins, and time changes too. Plus, it feels so good and relaxing.

Then there is foam rolling, I have a few of these, plus tennis balls rolling around. This is my not happy place, especially for outer glutes. Yet, still worthy of attention, after all, they are talking to me.

When Carlo and I travel, we are grateful for a picnic table to do this variation of blaster pose. This is a great stretch for the quads and hamstrings; best done at the end of the day. There are a couple of other picnic table poses that we do like, modified pigeon and modified runners lunge, they feel great after sitting all day, smashing your hamstrings for hours.

This psoas release tool is a special kind of torture that can get into the tough to find psoas muscle (because it is so deep). The trick is to relax and maybe do one side at a time....and breathe. It is effective but Yowza!
And that is just the couch! I do hang out here pretty often and have my hand weights nearby in case the urge strikes. Next, for those of us that have that exercise ball just floating around and feeling useless; we should use it. They are perfect for ab work and stabilization while being protective of the lower back (if done correctly, and you are ready for it). 

Leg Lifts 3 sets of 20.

Cobra or sphynx? Slow and stead. Go just as high as your lower back is comfortable but working. You should never work so hard here that you can't talk properly (i.e. you are straining) or hold your breath or make ugly faces, nobody likes that, don't do it. Stay in the safe zone.

Chest opening book read anyone? Just like on the couch, go slowly and progressively increase your time. It is easy for some to get vertigo here so don't push past your limits but do try.

Lower back release and book reading. It is a good book! And look at the Trapeze in the background, it is literally in my way so yes, I do use it. Sometimes out of guilt but heck, I used it and right now, that is more important

Pass the ball back and forth to yourself. A strong core means a protected back. We all need that strong muscle corset of protection. Note: your lower back should stay glued to the floor the whole time. If your back lifts when you touch your feet to the ground, then do less. Bend your knees more or don't go as far down. Stay in a range of motion where your back stays on the ground like a fresh plunger pushed in to the floor and making a perfect seal that you can't lift it off. Make your back be the plunger. Stick it!



Crunch time. Let's not forget the side abs. We want 360 degree support.


Every therapist, for every patient that I know, gives this therapy band exercise. Just do them!
Or this...

Adductor work or the next one: abductor work, depending on your issues


Let's not forget upper body and more core stability.

Your desk job.

Chest opener. Take a 5 minute break from sitting at your desk and do this. Give your eyes, back and mind a rest. And breathe, nice and slow, being mindful to expand your belly.

Working on your pushup with less weight is a nice way to concentrate on using your deltoids to help, figuring our what your shoulder heads are doing (not tipping forward), and using your abs to flatten out your back. Clearly I was not concentrating on that posterior pelvic tilt / ab work. Time to go back to the desk and work it some more.
Using the stairs for more than their intended purpose.

This is a nice release for the shoulders and lower back. It just feels good.

Stretching out the psoas and iliacus muscles. Also feels good on the back. Can you sense a theme here? Me too, I never put it together until now

Supported chest opener. Using a simple belt that you can cinch down and wrap that around your bra line (lower scapulas) and the stairs rungs to be supported. Now, you can concentrate on only working the upper back. Let your head fall back as far as it is comfortable to do so. And breathe nice and slow. Can you hold this for 30 seconds? A minute?
Trapeze work. I have had this for about 12 years now and still, my favourite thing to do is to hang upside down.  It feels incredible once you get used to the change in pressure; your body will regulate if given time.

Of course there is more fun to have...



Assisted hand stand push up feels safe here.

Or just push ups.

A nice back stretch

And of course, dancer. So great full for the assist.

I also do squats and split squats on the way to the kitchen, picking up invisible items. I also do leg lifts all the way up the stairs. There are only 13 stairs but at least 60 leg lifts. Okay, that sounds like alot but I do 3 sets of 10 on either leg. Nice and slow and controlled, making sure to fully touch the stair behind me to burn the front quad more. Be mindful of your knee position and direction, we don't want to do alot of repetitions in a poor position.  Your knee should never pass your toes here either. Just look down every once in a while and verify.
Always remember, Yan before Yin; Strength before Stretch; Work before rest.  What I mean is do your workouts first and save the stretching for the end of the day. Especially if you are going to do mobility training with deep, passive long holds. If you only have time during the day to stretch, then wait 2-3 hours after stretching before a workouts, HIIT, WOD, run, Jujitsu, cycle or whatever you do for fun and cardio. Injury prevention is important, just like getting your mobility back is important. Be the Smart Yogi:)
So check out your furniture and see how you can use them as props. Don't put your props away, put them in the way and get to hanging off of the furniture. Be curious. Be adventurous. Work yourself fatigued but not so tired that you will make a sloppy next rep. Stop two reps short of poor form. Have body awareness and connectivity. Strength will come with the right load.
I would love to see what you come up with! And next time someone asks what you are doing this weekend, you can say: "Just Hangin" and give the expression a whole new meaning! 

With gratitude and grace,
Michelle



​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding this newsletter or questions regarding yoga or if you would like a personal yogic workout routine then email me.I change bodies, one pose at a time. I am also happy to help. Did I mention that? GratitudeYogawithMichelle@gmail.com

<div class="mirror-content">​Hi all, I sometimes get comments from clients that they are too busy to work out, do yoga or do their homework that I give them. You know the adage: &quot;if you don&#x27;t have time to meditate for 15 minutes, then you need an hour&quot;? Yeah, me too. There are many reasons for being so busy, time, energy, willpower, something more fun came along....Life happens. But truly, we all know the importance of movement as medicine.​ I have a hard time getting motivated too. So this is my latest ploy to trick myself. Props strewn about the house where I have to run through them to get to the bathroom or tea kettle. There is no avoiding them. When it is in your face, you can&#x27;t ignore it. Here is a window to my world of self improvement, cardiac health and stability work. Perhaps it will give you ideas. Also, Please be mindful of your joints, we don&#x27;t want any localized pain; no pain is a good day. We don&#x27;t push through pain. Pain is our bodies telling us something; listen to the wisdom within. :)<h2>​Props to you!</h2>​<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/ak/ba0c0aec-e144-4ce8-a8ad-e30aeb1a3d38" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​This is my favourite way to relieve pressure in my lower back. Just hinge at you hips and let the legs hang; the bed might be better for this as it is higher, or the back of the couch so long as the couch is not tippy. I put my head towards the cushions to avoid tipping and there is usually something to read close by (another thing strewn about the place).<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/xl/21c3deca-e7f7-4d31-bd28-20da8b82719e" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​This is a great hip flexor stretch and just general relief on your hip and lower back areas. The bed is another great stretch spot so the your leg can hang lower; just don&#x27;t fall out.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/ox/b1b686f8-9e3d-4d22-aef6-84ef1dfef1a2" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/we/9d2ac508-7a26-4150-8c70-d8eaa841f3fe" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​To open up the upper back and chest and improving forward head posture, start by letting your head hang over ever so slightly, until you get used to being upside down. Then you can increase how much of your head hangs over; maybe going all the way to the bottom of your scapula. Eventually you will have straight legs too. <img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/7u/1f975128-39fd-432b-b40e-332ca51898e6" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​After being upside down, I love to put my legs up the wall, or one leg up the wall and one leg straight (you need a corner for this). This position is almost as good. With a cushion under your sacrum relieves lower back pain as well. Incidentally this is a great pose when you are travelling. Legs up the wall for 15 minutes is great to reduce blood pressure, regulate your autonomic nervous system (it will help you get relaxed faster), it helps with jet lag, varicose veins, and time changes too. Plus, it feels so good and relaxing.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/c7/76277ba1-6b4e-4861-a0a6-833002be30fd" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Then there is foam rolling, I have a few of these, plus tennis balls rolling around. This is my not happy place, especially for outer glutes. Yet, still worthy of attention, after all, they are talking to me.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/9l/ce947e81-e658-4dd2-8155-04933a218952" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​When Carlo and I travel, we are grateful for a picnic table to do this variation of blaster pose. This is a great stretch for the quads and hamstrings; best done at the end of the day. There are a couple of other picnic table poses that we do like, modified pigeon and modified runners lunge, they feel great after sitting all day, smashing your hamstrings for hours.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/3h/9c4cbc45-d232-40e2-b359-bdb4b6e36a99" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​This psoas release tool is a special kind of torture that can get into the tough to find psoas muscle (because it is so deep). The trick is to relax and maybe do one side at a time....and breathe. It is effective but Yowza!​And that is just the couch! I do hang out here pretty often and have my hand weights nearby in case the urge strikes. Next, for those of us that have that exercise ball just floating around and feeling useless; we should use it. They are perfect for ab work and stabilization while being protective of the lower back (if done correctly, and you are ready for it). <img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/bd/51606b83-024b-4afc-98c7-13b7b54419f8" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Leg Lifts 3 sets of 20.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/41/329b8a76-414b-401d-ab86-d0127a3ba474" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Cobra or sphynx? Slow and stead. Go just as high as your lower back is comfortable but working. You should never work so hard here that you can&#x27;t talk properly (i.e. you are straining) or hold your breath or make ugly faces, nobody likes that, don&#x27;t do it. Stay in the safe zone.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/re/ec7dfef8-4550-42a3-aa65-a81c5f4c33ca" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Chest opening book read anyone? Just like on the couch, go slowly and progressively increase your time. It is easy for some to get vertigo here so don&#x27;t push past your limits but do try.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/91/7e0eac99-8693-45a8-b7d3-e39949db0873" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Lower back release and book reading. It is a good book! And look at the Trapeze in the background, it is literally in my way so yes, I do use it. Sometimes out of guilt but heck, I used it and right now, that is more important<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/cb/1a96e12a-e570-4a82-bc29-b04e658382a9" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Pass the ball back and forth to yourself. A strong core means a protected back. We all need that strong muscle corset of protection. Note: your lower back should stay glued to the floor the whole time. If your back lifts when you touch your feet to the ground, then do less. Bend your knees more or don&#x27;t go as far down. Stay in a range of motion where your back stays on the ground like a fresh plunger pushed in to the floor and making a perfect seal that you can&#x27;t lift it off. Make your back be the plunger. Stick it!<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/90/2d6b48eb-8422-4590-9989-fb77076d68ca" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/bc/42ea5849-c37a-4207-9926-650ce3937322" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/6g/d728dc64-9ff6-4a40-9da6-2aa41a891cea" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Crunch time. Let&#x27;s not forget the side abs. We want 360 degree support.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/0c/dc0184e2-bee6-4311-9e63-eef193c2bb25" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/xy/51ec1950-55fe-4af7-ab9f-5a8b4320d067" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Every therapist, for every patient that I know, gives this therapy band exercise. Just do them!​Or this...<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/vk/da008e90-7f6e-4663-8614-55377b3a34ca" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Adductor work or the next one: abductor work, depending on your issues<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/ls/080889d7-ce5c-44f4-b41b-f68944f1bc99" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/92/b2d49a36-0995-4e14-8112-66ac81c3325d" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Let&#x27;s not forget upper body and more core stability.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/w9/b423aba5-5ae0-4a58-b009-f5b509b1f01e" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Your desk job.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/3u/d9921207-4719-4705-a713-9863f1d04f6e" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Chest opener. Take a 5 minute break from sitting at your desk and do this. Give your eyes, back and mind a rest. And breathe, nice and slow, being mindful to expand your belly.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/lk/c29678c2-d38d-4de7-9658-2e321eb33fcb" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Working on your pushup with less weight is a nice way to concentrate on using your deltoids to help, figuring our what your shoulder heads are doing (not tipping forward), and using your abs to flatten out your back. Clearly I was not concentrating on that posterior pelvic tilt / ab work. Time to go back to the desk and work it some more.​Using the stairs for more than their intended purpose.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/0b/5ee7c2f8-9a4d-409a-b056-02914846d4ca" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​This is a nice release for the shoulders and lower back. It just feels good.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/c4/8f768d08-fbfe-472c-bcd0-6cda87a5007f" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Stretching out the psoas and iliacus muscles. Also feels good on the back. Can you sense a theme here? Me too, I never put it together until now<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=239/editor-images/mr/b3193063-8dbf-4e21-879b-0cfb51fabf26" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Supported chest opener. Using a simple belt that you can cinch down and wrap that around your bra line (lower scapulas) and the stairs rungs to be supported. Now, you can concentrate on only working the upper back. Let your head fall back as far as it is comfortable to do so. And breathe nice and slow. Can you hold this for 30 seconds? A minute?​Trapeze work. I have had this for about 12 years now and still, my favourite thing to do is to hang upside down. It feels incredible once you get used to the change in pressure; your body will regulate if given time.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/ha/35ebcfc3-0f90-424f-ab6c-bc86fc9453b1" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Of course there is more fun to have...<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/q3/8591f532-e9f9-4bdc-9c14-2893d6540908" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/1h/eab56d02-a019-47a0-867b-346c48e22ea1" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/79/ff81e590-e2a7-4073-a9c6-62b1ea4ac4fa" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Assisted hand stand push up feels safe here.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/xy/4667419c-9426-4bc0-8f0a-8aabf799f8c6" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Or just push ups.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/lg/3cc5e592-2f21-4feb-9bad-fafaee7e0e3d" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​A nice back stretch<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/6i/185b3bfb-558b-48d8-a3f8-1fd04e31937d" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​And of course, dancer. So great full for the assist.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/ib/f4dfa34d-014b-4fe7-971c-24957a1aa8da" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​I also do squats and split squats on the way to the kitchen, picking up invisible items. I also do leg lifts all the way up the stairs. There are only 13 stairs but at least 60 leg lifts. Okay, that sounds like alot but I do 3 sets of 10 on either leg. Nice and slow and controlled, making sure to fully touch the stair behind me to burn the front quad more. Be mindful of your knee position and direction, we don&#x27;t want to do alot of repetitions in a poor position. Your knee should never pass your toes here either. Just look down every once in a while and verify.​Always remember, Yan before Yin; Strength before Stretch; Work before rest. What I mean is do your workouts first and save the stretching for the end of the day. Especially if you are going to do mobility training with deep, passive long holds. If you only have time during the day to stretch, then wait 2-3 hours after stretching before a workouts, HIIT, WOD, run, Jujitsu, cycle or whatever you do for fun and cardio. Injury prevention is important, just like getting your mobility back is important. Be the Smart Yogi:)​So check out your furniture and see how you can use them as props. Don&#x27;t put your props away, put them in the way and get to hanging off of the furniture. Be curious. Be adventurous. Work yourself fatigued but not so tired that you will make a sloppy next rep. Stop two reps short of poor form. Have body awareness and connectivity. Strength will come with the right load.​I would love to see what you come up with! And next time someone asks what you are doing this weekend, you can say: &quot;Just Hangin&quot; and give the expression a whole new meaning! ​​With gratitude and grace,​Michelle​<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=420/editor-images/2m/a826f828-2140-487d-b722-51b7841b0cf5" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​​​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding this newsletter or questions regarding yoga or if you would like a personal yogic workout routine then email me.I change bodies, one pose at a time. I am also happy to help. Did I mention that? <a href="mailto:GratitudeYogawithMichelle@gmail.com" target="_blank" rel="nofollow noopener">GratitudeYogawithMichelle@gmail.com</a></div>

Hi all, I sometimes get comments from clients that they are too busy to work out, do yoga or do their homework that I give them. You know the adage: "if you don't have time to meditate for 15 minutes, then you need an hour"? Yeah, me too. There are many reasons for being so busy, time, energy, willpower, something more fun came along....Life happens. But truly, we all know the importance of movement as medicine.

 I have a hard time getting motivated too. So this is my latest ploy to trick myself. Props strewn about the house where I have to run through them to get to the bathroom or tea kettle. There is no avoiding them. When it is in your face, you can't ignore it. Here is a window to my world of self improvement, cardiac health and stability work. Perhaps it will give you ideas. Also, Please be mindful of your joints, we don't want any localized pain; no pain is a good day. We don't push through pain. Pain is our bodies telling us something; listen to the wisdom within. :)

This is my favourite way to relieve pressure in my lower back. Just hinge at you hips and let the legs hang; the bed might be better for this as it is higher, or the back of the couch so long as the couch is not tippy. I put my head towards the cushions to avoid tipping and there is usually something to read close by (another thing strewn about the place).

This is a great hip flexor stretch and just general relief on your hip and lower back areas. The bed is another great stretch spot so the your leg can hang lower; just don't fall out.

To open up the upper back and chest and improving forward head posture, start by letting your head hang over ever so slightly, until you get used to being upside down. Then you can increase how much of your head hangs over; maybe going all the way to the bottom of your scapula. Eventually you will have straight legs too. 

After being upside down, I love to put my legs up the wall, or one leg up the wall and one leg straight (you need a corner for this). This position is almost as good. With a cushion under your sacrum relieves lower back pain as well. Incidentally this is a great pose when you are travelling. Legs up the wall for 15 minutes is great to reduce blood pressure, regulate your autonomic nervous system (it will help you get relaxed faster), it helps with jet lag, varicose veins, and time changes too. Plus, it feels so good and relaxing.

Then there is foam rolling, I have a few of these, plus tennis balls rolling around. This is my not happy place, especially for outer glutes. Yet, still worthy of attention, after all, they are talking to me.

When Carlo and I travel, we are grateful for a picnic table to do this variation of blaster pose. This is a great stretch for the quads and hamstrings; best done at the end of the day. There are a couple of other picnic table poses that we do like, modified pigeon and modified runners lunge, they feel great after sitting all day, smashing your hamstrings for hours.

This psoas release tool is a special kind of torture that can get into the tough to find psoas muscle (because it is so deep). The trick is to relax and maybe do one side at a time....and breathe. It is effective but Yowza!

And that is just the couch! I do hang out here pretty often and have my hand weights nearby in case the urge strikes. Next, for those of us that have that exercise ball just floating around and feeling useless; we should use it. They are perfect for ab work and stabilization while being protective of the lower back (if done correctly, and you are ready for it). 

Cobra or sphynx? Slow and stead. Go just as high as your lower back is comfortable but working. You should never work so hard here that you can't talk properly (i.e. you are straining) or hold your breath or make ugly faces, nobody likes that, don't do it. Stay in the safe zone.

Chest opening book read anyone? Just like on the couch, go slowly and progressively increase your time. It is easy for some to get vertigo here so don't push past your limits but do try.

Lower back release and book reading. It is a good book! And look at the Trapeze in the background, it is literally in my way so yes, I do use it. Sometimes out of guilt but heck, I used it and right now, that is more important

Pass the ball back and forth to yourself. A strong core means a protected back. We all need that strong muscle corset of protection. Note: your lower back should stay glued to the floor the whole time. If your back lifts when you touch your feet to the ground, then do less. Bend your knees more or don't go as far down. Stay in a range of motion where your back stays on the ground like a fresh plunger pushed in to the floor and making a perfect seal that you can't lift it off. Make your back be the plunger. Stick it!

Crunch time. Let's not forget the side abs. We want 360 degree support.

Every therapist, for every patient that I know, gives this therapy band exercise. Just do them!

Adductor work or the next one: abductor work, depending on your issues

Let's not forget upper body and more core stability.

Chest opener. Take a 5 minute break from sitting at your desk and do this. Give your eyes, back and mind a rest. And breathe, nice and slow, being mindful to expand your belly.

Working on your pushup with less weight is a nice way to concentrate on using your deltoids to help, figuring our what your shoulder heads are doing (not tipping forward), and using your abs to flatten out your back. Clearly I was not concentrating on that posterior pelvic tilt / ab work. Time to go back to the desk and work it some more.

Using the stairs for more than their intended purpose.

This is a nice release for the shoulders and lower back. It just feels good.

Stretching out the psoas and iliacus muscles. Also feels good on the back. Can you sense a theme here? Me too, I never put it together until now

Supported chest opener. Using a simple belt that you can cinch down and wrap that around your bra line (lower scapulas) and the stairs rungs to be supported. Now, you can concentrate on only working the upper back. Let your head fall back as far as it is comfortable to do so. And breathe nice and slow. Can you hold this for 30 seconds? A minute?

Trapeze work. I have had this for about 12 years now and still, my favourite thing to do is to hang upside down.  It feels incredible once you get used to the change in pressure; your body will regulate if given time.

Assisted hand stand push up feels safe here.

And of course, dancer. So great full for the assist.

I also do squats and split squats on the way to the kitchen, picking up invisible items. I also do leg lifts all the way up the stairs. There are only 13 stairs but at least 60 leg lifts. Okay, that sounds like alot but I do 3 sets of 10 on either leg. Nice and slow and controlled, making sure to fully touch the stair behind me to burn the front quad more. Be mindful of your knee position and direction, we don't want to do alot of repetitions in a poor position.  Your knee should never pass your toes here either. Just look down every once in a while and verify.

Always remember, Yan before Yin; Strength before Stretch; Work before rest.  What I mean is do your workouts first and save the stretching for the end of the day. Especially if you are going to do mobility training with deep, passive long holds. If you only have time during the day to stretch, then wait 2-3 hours after stretching before a workouts, HIIT, WOD, run, Jujitsu, cycle or whatever you do for fun and cardio. Injury prevention is important, just like getting your mobility back is important. Be the Smart Yogi:)

So check out your furniture and see how you can use them as props. Don't put your props away, put them in the way and get to hanging off of the furniture. Be curious. Be adventurous. Work yourself fatigued but not so tired that you will make a sloppy next rep. Stop two reps short of poor form. Have body awareness and connectivity. Strength will come with the right load.

I would love to see what you come up with! And next time someone asks what you are doing this weekend, you can say: "Just Hangin" and give the expression a whole new meaning! 

: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding this newsletter or questions regarding yoga or if you would like a personal yogic workout routine then email me.I change bodies, one pose at a time. I am also happy to help. Did I mention that? 

How are you Hanging out There?

In many parts of the world, warmer weather is on the way, which means...  it's time to let your skin get some vitamin D! While most people are focusing on that bikini bod, I want to look at your feet. No! It's not a foot fetish, it is your foundation though. If your house is built of cards, the things above those cards will topple. When our foundation is solid, the rest of that beautiful body of ours will stand the test of time, better. Check out these abs...er arches!

                                                                     I IIIIII I work out!
The alignment  of your feet affects everything above it. If there is dysfunction, over time that can lead to dis-ease. Whether you pronate or supinate, walk on your toes or walk with pigeon toes, you will affect something else that is relying on that solid foundation. Bunions, weak ankles, knock knees, hips pain and pelvic floor issues come to mind with poor foot health. 

                                                                       From E3 R3hab
 But what causes these issues to happen in the first place Michelle? I am learning that the answer to all questions is: "It depends". There are many reasons for anything happening since our bodies are so different, variable and accommodating. We are always striving for balance. I guess the other answer would be:"It's complicated!".  I am glad that you are looking beyond the symptom to the root cause. As John Hopkins University discovered that if bunion surgery is performed, the likelihood of a return of bunions is highly probable. Why? Because we did not deal with the cause, just the painful symptom. Let's explore. In my limited experience, tere are many reasons but foot wear is a big culprit, that make ones feet misshapen and thus a less than optimal "footing". Ha! See what I did there? To make ones feet look smaller and dainty or to make one run faster or to look taller, the shoe (and the foot too)has accommodated. Foot binding would be the extreme example here but shoes also modify foot shape and the integrity of your foundation. 
In the book Born to Run by Christopher McDougall, Christopher explores, why he has foot pain and how the Tarahumara tribe can run a hundred miles easily and happily. In the Copper Canyon, which is greater than the Grand Canyon and just as dry with no injury, they run, sometimes just for fun. Most are barefoot but the ones that choose shoes makes them out of string and rubber tires. Notice the beautiful straight toes, straight form, ease of movement and smiles.

Most shoes have heels, you men are not exempt. If you look at a work boot or running shoes, there is a heel. In effect changing your running gait to one of more of a heel strike instead of using our natural springs, our arches (by landing on the balls of our feet and rolling through). Try running bare foot and you will understand what I am talking about. The heel strike barefoot runner would  not last very long. This can cause shins splints, among other issues. Padded heels in running shoes all started circa 1980s  in the Olympics with Ben Johnson. Back then Nike created Ben's shoes with heel padding encouraging heel strikes...... and a longer stride. This is an unnatural, dysfunctional movement pattern, but Ben won medals so the heeled running shoes live on.
 That is just the running shoe. All heeled shoes change your posture creating an exaggerated anterior pelvic tilt; (think sway back) and shorter, tighter muscles and tighter, weaker tendons, oh and back pain.

 Enter the minimalist shoe. There are places where you can order a kit to make your own Huaraches (what the Tarahumara wear). Perhaps you might enjoy the whole process. When I walk around on trails locally, I wear my vibrams' five fingers. Nothing beats the grippiness of that hiking shoe. I prefer them over a regular hiking shoe or boot. I do not have ankle issues though. The fact that I can spread my toes and feel the bumpy ground beneath my feet give me better proprioception. Oddly, I disliked toe socks growing up; these, however, do not bother me one bit. They are odd looking and like motorcyclist, we fivefinger wearers acknowledge and appreciate others of our kind.  Although quite practical, this is not something I can wear every day. I am looking for a nice trail shoe that I can wear in public and some dress shoes that are classy and flat-tering (teehee) without compromise my feet  or squishing my toes. For this I look to the experts. Check out MutuMamas Barefoot Shoe Guide to browse her favourites. She is all about pelvic floor health. There's a bunch more advice about alignment and the best shoes for your feet too. Below is an excerpt from her website.
What are barefoot shoes?
'Barefoot' shoes refers to shoes that protect your feet, but that's all they do. No cushioning, arch support, no squished or pointed toes, and definitely no heels. The idea is that your body can then move in correct / natural alignment, your feet can feel the ground, and all the ligaments and muscles and tiny bones of your feet get to work and move as they should.
Barefoot shoes have room for your toes to wiggle, so you need a nice wide toe box. There should be no raised heel and they should hold your foot without you having to hold them. That means that flip-flops are not great, sadly - you have to grip them by scrunching your toes which can lead to bunions or arthritic issues. If you have worn heels all of your life, it might take a minute to get those heels to come down to the ground. You might need a transitional shoe, but you are worth it.
Why are they good for you?
There's advantages for your pelvic floor of walking in more natural alignment too. Because the biomechanics of healthy walking means that your glutes do the work, your toes spread and drive you forwards, and your whole pelvis and core is in the right place to work. Who knew? Go here for more cool geeky fascinating stuff about alignment and how it affects, well, everything.
What Type of Feet Do You Have? Below are five common foot shapes, and while there are many more, chances are your ‘ideal foot’ falls into one of these categories.

Is there anything wrong with having your second toe longer than the rest? No. Is there anything wrong with having the same length toes all the way across? Again, no. Your ideal foot is unique to you and there are many different looking feet that are healthy and highly functional. That is what we are looking for, highly functional feet; That strong, sturdy foundation. One thing that you can do right now to help your feet is to let those piggies run free. Walking around barefoot on different surfaces, gives your feet plenty of opportunity to be challenged. Running barefoot on grass is great for rebuilding your arches; One guy presented in the "Born to Run" book went from a size 13 (flat foot) to size 10.5 (now arched). His prescription was running barefoot on grass for 15 minutes everyday. Amazing!
 Another great thing about being barefoot is grounding. It is not just a matter of being outside, your feet must be on the ground, not on anything manmade, not shoes, not concrete. It helps us to reconnect, to come home to that energy that we all evolved with; the natural EMFs, the Schumann resonances. Fun fact: When you ground for half an hour after travel via airplane, you will adjust to the Schumann resonance of that area and not have jet lag. Do it! Let me know your results. I am so curious about this.

                                                               From E3 R3hab
No matter what your foot shape, everyone wants to avoid overlapping toes, bunions, hammertoes, or toes that are unable to articulate properly. Our feet are not as dexterous as our hands, but they should be able to move freely and dynamically. You can find shoes with that wide toe box to encourage your feet back to where they belong. Using the model above, you can use the foot shape to help decide on the barefoot shoe that is right for your foot shape. Luckily there are plenty of good looking choices out there.  I'd put my feet in most of them. So for those time that you need / want to protect your tender tootsies, check out AnyasReviews.com her instagram page. This is a good article and I love her style with this blog, it is so helpful. She corrected her bunions naturally and shares her journey. Her energy is very positive and bright. She has an extensive list of shoes to choose from and has reviewed them all. A great resource indeed. 
Below are different nonAnya exercises to do to help you.

There are some products out there to help with realigning your toes to a not scrunched position. The purpose of corrective spacers is to bring your foot back to its natural shape, with strong, flexible, and useful toes that can help you balance, run, jump, lift, and support your weight to keep your body moving functionally for many years to come.

https://www.yogabody.com/7-ways-shoes-ruin-your-feet/
I have used Awesome Toes and can now see the nails of my 4th and 5th toes because they are straightening out. Thanks to those cute little (size 5) red numbers I bought back in highschool, I just had to have them and that was the only size. I am size 8.5, so my feet looked so cute too and tiny. Ah to be young and resilient....My pinky toe and second last toe have been curled under ever since. But now, wearing toes spacers is helping albeit very slowly. I like these spacers because they are soft silicone and I can wear them in shoes that have a wide toe box like Lems. Another silicone product that interests me is Correct Toes; also silicone, they don't go around the pinky or big toe and you can add spacers to both the big toe/ second toe and 4th toe/pinky toe sides. If you guys decide to get them, please share your thoughts. It helps us all. 
This whole newsletter started because I need a new pair of shoes. Lems are so comfy (even with toe spacers in!) but I tend to just wander down trails and they don't have good traction for that. At all. Look at all this good information I found! I can't just buy shoes (it's complicated. Ha!), I must go down many rabbit holes. Your coming with me. Heehee! 
Not enough can  be said about being proactive to correct muscle imbalances. Awesome Toes are great but I don't think that they are enough. I think using all 33 of those muscles just in the feet are necessary to make long lasting change. We should include the ankle and calf as well; so over 100 muscles, tendons, ligaments and bones to move us around down there. It is complicated, indeed. There is alot going on! So to help with those exercises, you can check out Anya's dexterity (I am in awe). 
There is also these exercises and explanations:
Exercises to prevent bunions surgery:https://www.youtube.com/watch?v=Rt6tmvsTE30
Yoga for bunions: https://www.youtube.com/watch?v=7XrnnQcdHws
and more and different exercises for foundations stability: https://www.youtube.com/watch?v=OQOKJrs-MXY
Please join my ToeGa Yoga Tue, Jun 28, 5:15 PM PDT. We will explore these concepts, exercises and more.  Register on the events page of this website or click the Toega link.
Until next time, let the feet run free!
Namaste,
Michelle



​​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga, yoga breathing or if you would like a personal yogic / breathing consult then email me. I am happy to help. GratitudeYogawithMichelle@gmail.com

<div class="mirror-content">​In many parts of the world, warmer weather is on the way, which means... it&#x27;s time to let your skin get some vitamin D! While most people are focusing on that bikini bod, I want to look at your feet. No! It&#x27;s not a foot fetish, it is your foundation though. If your house is built of cards, the things above those cards will topple. When our foundation is solid, the rest of that beautiful body of ours will stand the test of time, better. Check out these abs...er arches!<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=270/editor-images/lz/cf3edd84-e3b6-4482-8b7d-b82eed779dc5" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​ I IIIIII I work out!​The alignment of your feet affects everything above it. If there is dysfunction, over time that can lead to dis-ease. Whether you pronate or supinate, walk on your toes or walk with pigeon toes, you will affect something else that is relying on that solid foundation. Bunions, weak ankles, knock knees, hips pain and pelvic floor issues come to mind with poor foot health. <img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=800/editor-images/pu/f63dad05-64ba-41a3-bf81-741f9bb5e344" style="display:block;max-width:100%;max-height:400px;margin:24px auto"/>​ From E3 R3hab​ But what causes these issues to happen in the first place Michelle? I am learning that the answer to all questions is: &quot;It depends&quot;. There are many reasons for anything happening since our bodies are so different, variable and accommodating. We are always striving for balance. I guess the other answer would be:&quot;It&#x27;s complicated!&quot;. I am glad that you are looking beyond the symptom to the root cause. As John Hopkins University discovered that if bunion surgery is performed, the likelihood of a return of bunions is highly probable. Why? Because we did not deal with the cause, just the painful symptom. Let&#x27;s explore. In my limited experience, tere are many reasons but foot wear is a big culprit, that make ones feet misshapen and thus a less than optimal &quot;footing&quot;. Ha! See what I did there? To make ones feet look smaller and dainty or to make one run faster or to look taller, the shoe (and the foot too)has accommodated. Foot binding would be the extreme example here but shoes also modify foot shape and the integrity of your foundation. ​In the book<a href="https://www.chrismcdougall.com/born-to-run/" target="_blank" rel="nofollow noopener"> Born to Run</a> by Christopher McDougall, Christopher explores, why he has foot pain and how the Tarahumara tribe can run a hundred miles easily and happily. In the Copper Canyon, which is greater than the Grand Canyon and just as dry with no injury, they run, sometimes just for fun. Most are barefoot but the ones that choose shoes makes them out of string and rubber tires. Notice the beautiful straight toes, straight form, ease of movement and smiles.<img alt="Image" class="image" src="https://images.glow.app/https%3A%2F%2Fexternal-content.duckduckgo.com%2Fiu%2F%3Fu%3Dhttp%253A%252F%252Fremezcla.com%252Fwp-content%252Fuploads%252F2015%252F03%252Fchihuahua-tarahumara-runners-900x900.jpg%26f%3D1%26nofb%3D1?ixlib=js-3.6.0&amp;w=800&amp;dpr=2&amp;s=1c3eb706f5506306f49c07c5ea2e233c" style="display:block;max-width:100%;max-height:400px;margin:24px auto"/>​Most shoes have heels, you men are not exempt. If you look at a work boot or running shoes, there is a heel. In effect changing your running gait to one of more of a heel strike instead of using our natural springs, our arches (by landing on the balls of our feet and rolling through). Try running bare foot and you will understand what I am talking about. The heel strike barefoot runner would not last very long. This can cause shins splints, among other issues. Padded heels in running shoes all started circa 1980s in the Olympics with Ben Johnson. Back then Nike created Ben&#x27;s shoes with heel padding encouraging heel strikes...... and a longer stride. This is an unnatural, dysfunctional movement pattern, but Ben won medals so the heeled running shoes live on.​ That is just the running shoe. All heeled shoes change your posture creating an exaggerated anterior pelvic tilt; (think sway back) and shorter, tighter muscles and tighter, weaker tendons, oh and back pain.<img alt="Image" class="image" src="https://images.glow.app/https%3A%2F%2Fexternal-content.duckduckgo.com%2Fiu%2F%3Fu%3Dhttp%253A%252F%252F1.bp.blogspot.com%252F-g1zDxJZ6X0E%252FUIZ76OI41vI%252FAAAAAAAACx4%252FwutGT3ro26w%252Fs1600%252Fhigh-heel-shoes.jpg%26f%3D1%26nofb%3D1?ixlib=js-3.6.0&amp;w=800&amp;dpr=2&amp;s=ce2af0241f103bae568fb29599aa893f" style="display:block;max-width:100%;max-height:400px;margin:24px auto"/>​ Enter the minimalist shoe. There are places where you can order a kit to make your own Huaraches (what the Tarahumara wear). Perhaps you might enjoy the whole process. When I walk around on trails locally, I wear my vibrams&#x27; five fingers. Nothing beats the grippiness of that hiking shoe. I prefer them over a regular hiking shoe or boot. I do not have ankle issues though. The fact that I can spread my toes and feel the bumpy ground beneath my feet give me better proprioception. Oddly, I disliked toe socks growing up; these, however, do not bother me one bit. They are odd looking and like motorcyclist, we fivefinger wearers acknowledge and appreciate others of our kind. Although quite practical, this is not something I can wear every day. I am looking for a nice trail shoe that I can wear in public and some dress shoes that are classy and flat-tering (teehee) without compromise my feet or squishing my toes. For this I look to the experts. Check out<a href="https://pz138.keap-link008.com/v2/click/542f05b9f4d73bb33d6f0f63cd352cfa/eJyNUEtvgkAQ_i9zBhdKjJabMcQQlENTzw2FadjIPrI7q0HCf3dsTXtpk16_53wzAaFuNJUd5GCvabaGCBy20krUtDWamvaTTNMkWz1FMEh92jkTLOTTb95v_mF6Xi4joNEia15fNtuqrHdv-7KuWGsbxyX_CcoSBpOfpOKwKfcwz39Go5JUnDndQ04u4H1UJ3kYHd3A-p7I-lwIFSj40ROqRWuUQB0HLy6ouzEezBm98EEpdPE7n_phDMW-N4xyQ2Mtyx4fqnD86plvqtpvEA==" target="_blank" rel="nofollow noopener"> MutuMamas Barefoot Shoe Guide</a> to browse her favourites. She is all about pelvic floor health. There&#x27;s a bunch more advice about alignment and the best shoes for your feet too. Below is an excerpt from her website.​What are barefoot shoes?​&#x27;Barefoot&#x27; shoes refers to shoes that protect your feet, but that&#x27;s all they do. No cushioning, arch support, no squished or pointed toes, and definitely no heels. The idea is that your body can then move in correct / natural alignment, your feet can feel the ground, and all the ligaments and muscles and tiny bones of your feet get to work and move as they should.​Barefoot shoes have room for your toes to wiggle, so you need a nice wide toe box. There should be no raised heel and they should hold your foot without you having to hold them. That means that flip-flops are not great, sadly - you have to grip them by scrunching your toes which can lead to bunions or arthritic issues. If you have worn heels all of your life, it might take a minute to get those heels to come down to the ground. You might need a transitional shoe, but you are worth it.​Why are they good for you?​There&#x27;s advantages for your pelvic floor of walking in more natural alignment too. Because the biomechanics of healthy walking means that your glutes do the work, your toes spread and drive you forwards, and your whole pelvis and core is in the right place to work. Who knew? Go here for more <a href="https://mutusystem.com/en-us/alignment/pelvic-floor-exercises-postural-alignment-yes-theyre-connected/" target="_blank" rel="nofollow noopener">cool geeky fascinating stuff about alignment</a> and how it affects, well, everything.​What Type of Feet Do You Have? Below are five common foot shapes, and while there are many more, chances are your ‘ideal foot’ falls into one of these categories.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=800/editor-images/3z/2e0d1d43-1dc8-4af1-8d63-3b5e45237208" style="display:block;max-width:100%;max-height:400px;margin:24px auto"/>​Is there anything wrong with having your second toe longer than the rest? No. Is there anything wrong with having the same length toes all the way across? Again, no. Your ideal foot is unique to you and there are many different looking feet that are healthy and highly functional. That is what we are looking for, highly functional feet; That strong, sturdy foundation. One thing that you can do right now to help your feet is to let those piggies run free. Walking around barefoot on different surfaces, gives your feet plenty of opportunity to be challenged. Running barefoot on grass is great for rebuilding your arches; One guy presented in the &quot;Born to Run&quot; book went from a size 13 (flat foot) to size 10.5 (now arched). His prescription was running barefoot on grass for 15 minutes everyday. Amazing!​ Another great thing about being barefoot is grounding. It is not just a matter of being outside, your feet must be on the ground, not on anything manmade, not shoes, not concrete. It helps us to reconnect, to come home to that energy that we all evolved with; the natural EMFs, the Schumann resonances. Fun fact: When you ground for half an hour after travel via airplane, you will adjust to the Schumann resonance of that area and not have jet lag. Do it! Let me know your results. I am so curious about this.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=800/editor-images/p0/7ed67e38-5002-48c2-a385-dfc078d7ce50" style="display:block;max-width:100%;max-height:400px;margin:24px auto"/>​ From E3 R3hab​No matter what your foot shape, everyone wants to avoid overlapping toes, bunions, hammertoes, or toes that are unable to articulate properly. Our feet are not as dexterous as our hands, but they should be able to move freely and dynamically. You can find shoes with that wide toe box to encourage your feet back to where they belong. Using the model above, you can use the foot shape to help decide on the barefoot shoe that is right for your foot shape. Luckily there are plenty of good looking choices out there. I&#x27;d put my feet in most of them. So for those time that you need / want to protect your tender tootsies, check out <a href="http://AnyasReviews.com" target="_blank" rel="nofollow noopener">AnyasReviews.com</a> her instagram page. This is a good <a href="https://anyasreviews.com/benefits-barefoot-minimalist-shoes/" target="_blank" rel="nofollow noopener">article</a> and I love her style with this <a href="https://anyasreviews.com/tag/wear-this-not-that/" target="_blank" rel="nofollow noopener">blog</a>, it is so helpful. She corrected her bunions naturally and shares her journey. Her energy is very positive and bright. She has an extensive list of shoes to choose from and has reviewed them all. A great resource indeed. ​Below are different nonAnya exercises to do to help you.<div style="text-align:center"><a href="https://youtube.com/watch?v=Rt6tmvsTE30"><img src="https://i.ytimg.com/vi/Rt6tmvsTE30/hqdefault.jpg" alt="Video"/></a>How to Fix Bunions (WITHOUT SURGERY!)</div>​There are some products out there to help with realigning your toes to a not scrunched position. The purpose of corrective spacers is to bring your foot back to its natural shape, with strong, flexible, and useful toes that can help you balance, run, jump, lift, and support your weight to keep your body moving functionally for many years to come.<div style="text-align:center"><a href="https://youtube.com/watch?v=gppEzanzXEc"><img src="https://i.ytimg.com/vi/gppEzanzXEc/hqdefault.jpg" alt="Video"/></a>The Ultimate Toe Separators: Awesome Toes!® by YOGABODY®</div>​<a href="https://www.yogabody.com/7-ways-shoes-ruin-your-feet/" target="_blank" rel="nofollow noopener">https://www.yogabody.com/7-ways-shoes-ruin-your-feet/</a>​I have used Awesome Toes and can now see the nails of my 4th and 5th toes because they are straightening out. Thanks to those cute little (size 5) red numbers I bought back in highschool, I just had to have them and that was the only size. I am size 8.5, so my feet looked so cute too and tiny. Ah to be young and resilient....My pinky toe and second last toe have been curled under ever since. But now, wearing toes spacers is helping albeit very slowly. I like these spacers because they are soft silicone and I can wear them in shoes that have a wide toe box like Lems. Another silicone product that interests me is <a href="https://correcttoes.com" target="_blank" rel="nofollow noopener">Correct Toes</a>; also silicone, they don&#x27;t go around the pinky or big toe and you can add spacers to both the big toe/ second toe and 4th toe/pinky toe sides. If you guys decide to get them, please share your thoughts. It helps us all. ​This whole newsletter started because I need a new pair of shoes. Lems are so comfy (even with toe spacers in!) but I tend to just wander down trails and they don&#x27;t have good traction for that. At all. Look at all this good information I found! I can&#x27;t just buy shoes (it&#x27;s complicated. Ha!), I must go down many rabbit holes. Your coming with me. Heehee! ​Not enough can be said about being proactive to correct muscle imbalances. Awesome Toes are great but I don&#x27;t think that they are enough. I think using all 33 of those muscles just in the feet are necessary to make long lasting change. We should include the ankle and calf as well; so over 100 muscles, tendons, ligaments and bones to move us around down there. It is complicated, indeed. There is alot going on! So to help with those exercises, you can check out <a href="https://anyasreviews.com/foot-exercises-transitioning-barefoot-shoes/" target="_blank" rel="nofollow noopener">Anya&#x27;s dexterity</a> (I am in awe). ​There is also these exercises and explanations:​Exercises to prevent bunions surgery:<a href="https://www.youtube.com/watch?v=Rt6tmvsTE30" target="_blank" rel="nofollow noopener">https://www.youtube.com/watch?v=Rt6tmvsTE30</a>​Yoga for bunions: <a href="https://www.youtube.com/watch?v=7XrnnQcdHws" target="_blank" rel="nofollow noopener">https://www.youtube.com/watch?v=7XrnnQcdHws</a>​and more and different exercises for foundations stability: <a href="https://www.youtube.com/watch?v=OQOKJrs-MXY" target="_blank" rel="nofollow noopener">https://www.youtube.com/watch?v=OQOKJrs-MXY</a>​Please join my <a href="https://lu.ma/Toe-ga" target="_blank" rel="nofollow noopener">ToeGa Yoga</a> Tue, Jun 28, 5:15 PM PDT. We will explore these concepts, exercises and more. Register on the events page of this website or click the Toega link.​Until next time, let the feet run free!​Namaste,​Michelle​​​​​​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga, yoga breathing or if you would like a personal yogic / breathing consult then email me. I am happy to help. <a href="mailto:GratitudeYogawithMichelle@gmail.com" target="_blank" rel="nofollow noopener">GratitudeYogawithMichelle@gmail.com</a></div>

In many parts of the world, warmer weather is on the way, which means...  

it's time to let your skin get some vitamin D! 

While most people are focusing on that bikini bod, I want to look at your feet. No! It's not a foot fetish, it is your foundation though. If your house is built of cards, the things above those cards will topple. When our foundation is solid, the rest of that beautiful body of ours will stand the test of time, better. Check out these abs...er arches!

                                                                     I IIIIII I work out!

The alignment  of your feet affects everything above it. If there is dysfunction, over time that can lead to dis-ease. Whether you pronate or supinate, walk on your toes or walk with pigeon toes, you will affect something else that is relying on that solid foundation. Bunions, weak ankles, knock knees, hips pain and pelvic floor issues come to mind with poor foot health. 

                                                                       From E3 R3hab

 But what causes these issues to happen in the first place Michelle? 

I am learning that the answer to all questions is: "It depends". There are many reasons for anything happening since our bodies are so different, variable and accommodating. We are always striving for balance. I guess the other answer would be:"It's complicated!".  I am glad that you are looking beyond the symptom to the root cause. As John Hopkins University discovered that if bunion surgery is performed, the likelihood of a return of bunions is highly probable. Why? Because we did not deal with the cause, just the painful symptom. Let's explore. In my limited experience, tere are many reasons but foot wear is a big culprit, that make ones feet misshapen and thus a less than optimal "footing". Ha! See what I did there? To make ones feet look smaller and dainty or to make one run faster or to look taller, the shoe (and the foot too)has accommodated. Foot binding would be the extreme example here but shoes also modify foot shape and the integrity of your foundation. 

 by Christopher McDougall, Christopher explores, why he has foot pain and how the Tarahumara tribe can run a hundred miles easily and happily. In the Copper Canyon, which is greater than the Grand Canyon and just as dry with no injury, they run, sometimes just for fun. Most are barefoot but the ones that choose shoes makes them out of string and rubber tires. Notice the beautiful straight toes, straight form, ease of movement and smiles.

Most shoes have heels, you men are not exempt. If you look at a work boot or running shoes, there is a heel. In effect changing your running gait to one of more of a heel strike instead of using our natural springs, our arches (by landing on the balls of our feet and rolling through). Try running bare foot and you will understand what I am talking about. The heel strike barefoot runner would  not last very long. This can cause shins splints, among other issues. Padded heels in running shoes all started circa 1980s  in the Olympics with Ben Johnson. Back then Nike created Ben's shoes with heel padding encouraging heel strikes...... and a longer stride. This is an unnatural, dysfunctional movement pattern, but Ben won medals so the heeled running shoes live on.

 That is just the running shoe. All heeled shoes change your posture creating an exaggerated anterior pelvic tilt; (think sway back) and shorter, tighter muscles and tighter, weaker tendons, oh and back pain.

 Enter the minimalist shoe. There are places where you can order a kit to make your own Huaraches (what the Tarahumara wear). Perhaps you might enjoy the whole process. When I walk around on trails locally, I wear my vibrams' five fingers. Nothing beats the grippiness of that hiking shoe. I prefer them over a regular hiking shoe or boot. I do not have ankle issues though. The fact that I can spread my toes and feel the bumpy ground beneath my feet give me better proprioception. Oddly, I disliked toe socks growing up; these, however, do not bother me one bit. They are odd looking and like motorcyclist, we fivefinger wearers acknowledge and appreciate others of our kind.  Although quite practical, this is not something I can wear every day. I am looking for a nice trail shoe that I can wear in public and some dress shoes that are classy and flat-tering (teehee) without compromise my feet  or squishing my toes. For this I look to the experts. Check out

 to browse her favourites. She is all about pelvic floor health. There's a bunch more advice about alignment and the best shoes for your feet too. Below is an excerpt from her website.

'Barefoot' shoes refers to shoes that protect your feet, but that's all they do. No cushioning, arch support, no squished or pointed toes, and definitely no heels. The idea is that your body can then move in correct / natural alignment, your feet can feel the ground, and all the ligaments and muscles and tiny bones of your feet get to work and move as they should.

Barefoot shoes have room for your toes to wiggle, so you need a nice wide toe box. There should be no raised heel and they should hold your foot without you having to hold them. That means that flip-flops are not great, sadly - you have to grip them by scrunching your toes which can lead to bunions or arthritic issues. If you have worn heels all of your life, it might take a minute to get those heels to come down to the ground. You might need a transitional shoe, but you are worth it.

There's advantages for your pelvic floor of walking in more natural alignment too. Because the biomechanics of healthy walking means that your glutes do the work, your toes spread and drive you forwards, and your whole pelvis and core is in the right place to work. Who knew? Go here for more 

cool geeky fascinating stuff about alignment

? Below are five common foot shapes, and while there are many more, chances are your ‘ideal foot’ falls into one of these categories.

Is there anything wrong with having your second toe longer than the rest? No. Is there anything wrong with having the same length toes all the way across? Again, no. Your ideal foot is unique to you and there are many different looking feet that are healthy and highly functional. That is what we are looking for, highly functional feet; That strong, sturdy foundation. One thing that you can do right now to help your feet is to let those piggies run free. Walking around barefoot on different surfaces, gives your feet plenty of opportunity to be challenged. Running barefoot on grass is great for rebuilding your arches; One guy presented in the "Born to Run" book went from a size 13 (flat foot) to size 10.5 (now arched). His prescription was running barefoot on grass for 15 minutes everyday. Amazing!

 Another great thing about being barefoot is grounding. It is not just a matter of being outside, your feet must be on the ground, not on anything manmade, not shoes, not concrete. It helps us to reconnect, to come home to that energy that we all evolved with; the natural EMFs, the Schumann resonances. Fun fact: When you ground for half an hour after travel via airplane, you will adjust to the Schumann resonance of that area and not have jet lag. Do it! Let me know your results. I am so curious about this.

                                                               From E3 R3hab

No matter what your foot shape, everyone wants to avoid overlapping toes, bunions, hammertoes, or toes that are unable to articulate properly. Our feet are not as dexterous as our hands, but they should be able to move freely and dynamically. You can find shoes with that wide toe box to encourage your feet back to where they belong. Using the model above, you can use the foot shape to help decide on the barefoot shoe that is right for your foot shape. Luckily there are plenty of good looking choices out there.  I'd put my feet in most of them. So for those time that you need / want to protect your tender tootsies, check out 

, it is so helpful. She corrected her bunions naturally and shares her journey. Her energy is very positive and bright. She has an extensive list of shoes to choose from and has reviewed them all. A great resource indeed. 

Below are different nonAnya exercises to do to help you.

How to Fix Bunions (WITHOUT SURGERY!)

There are some products out there to help with realigning your toes to a not scrunched position. The purpose of corrective spacers is to bring your foot back to its natural shape, with strong, flexible, and useful toes that can help you balance, run, jump, lift, and support your weight to keep your body moving functionally for many years to come.

The Ultimate Toe Separators: Awesome Toes!® by YOGABODY®

https://www.yogabody.com/7-ways-shoes-ruin-your-feet/

I have used Awesome Toes and can now see the nails of my 4th and 5th toes because they are straightening out. Thanks to those cute little (size 5) red numbers I bought back in highschool, I just had to have them and that was the only size. I am size 8.5, so my feet looked so cute too and tiny. Ah to be young and resilient....My pinky toe and second last toe have been curled under ever since. But now, wearing toes spacers is helping albeit very slowly. I like these spacers because they are soft silicone and I can wear them in shoes that have a wide toe box like Lems. Another silicone product that interests me is 

; also silicone, they don't go around the pinky or big toe and you can add spacers to both the big toe/ second toe and 4th toe/pinky toe sides. If you guys decide to get them, please share your thoughts. It helps us all. 

This whole newsletter started because I need a new pair of shoes. Lems are so comfy (even with toe spacers in!) but I tend to just wander down trails and they don't have good traction for that. At all. Look at all this good information I found! I can't just buy shoes (it's complicated. Ha!), I must go down many rabbit holes. Your coming with me. Heehee! 

Not enough can  be said about being proactive to correct muscle imbalances. Awesome Toes are great but I don't think that they are enough. I think using all 33 of those muscles just in the feet are necessary to make long lasting change. We should include the ankle and calf as well; so over 100 muscles, tendons, ligaments and bones to move us around down there. It is complicated, indeed. There is alot going on! So to help with those exercises, you can check out 

There is also these exercises and explanations:

https://www.youtube.com/watch?v=Rt6tmvsTE30

https://www.youtube.com/watch?v=7XrnnQcdHws

and more and different exercises for foundations stability: 

https://www.youtube.com/watch?v=OQOKJrs-MXY

. We will explore these concepts, exercises and more.  Register on the events page of this website or click the Toega link.

: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga, yoga breathing or if you would like a personal yogic / breathing consult then email me. I am happy to help. 

Sun's out, Bun...ions out?

Breathing Exercises Are All About CO2 (not blood oxygen)
Breathing exercises are mostly about the manipulation of carbon dioxide in the blood, not oxygen. CO2 is not a toxin to be avoided. It’s hugely valuable, and most people over-breathe, not under-breathe, and we need to learn how to conserve CO2.
Slow Breathing Increases Cellular Oxygen
Logically, you’d think that if you breathe fast, you’ll get more oxygen, right? Not true. In fact, if you breath really fast for a few minutes, you’ll get dizzy and might even pass out. Slow breathing increases blood CO2 levels that allow for greater absorption of oxygen.
Doesn’t Have to Be Complicated (at all)
One of my first yoga teachers taught me 15 different breathing exercises with Sanskrit names and Pranayama Mudras. As I went further, I learned more. Some of it was so overwhelming. Here’s what I know now: every single breathing exercise is simply affecting your nervous system in one of three ways: parasympathetic, sympathetic, or balancing response. All that complexity and terminology doesn’t add any value to the practices. Simple exercises work just as well and can be learned in minutes with no hard-to-pronounce Sanskrit names or complicated hand positions. Keep it Simple.

Nervous System & Breathing
The goal of yoga breathing is not to hold your breath, increase oxygen, or expel toxins. All of those things may occur, but our main focus is on deliberately and carefully manipulating our autonomic nervous system. As the name suggests, this nervous systems is usually working all on its own, automatically. Yoga breathing allows us to do a manual override and take control to either stimulate, relax, or balance our nerves. While there are hundreds of books, brands, and teachers, on a fundamental level, breathwork can always be categorize as water (balancing), whiskey (relaxing), or coffee (stimulating).
Is Yoga Breathing Safe?
Pranayama breathing and most breathwork is very safe, the real risks present themselves when people are toying with extremes. With breathing, extremes come in two forms. Firstly, many people overuse Coffee Category breathing practices and instead of three rounds of 20 breaths, they might practice for 10, 20 or even 60 minutes continuously. During extended hyperventilation, you can blackout, get dizzy, experience tetany (locked up hands), anxiety attacks, and even hallucinate. Some people find the experience transcendent and even spiritual, but it’s not without risks. Secondly, people who practice extended apnea or breath holds also risk bodily harm from blackouts, reduced oxygen, headaches, and drowning if they are practicing in or near water.
Contraindications for Yoga Breathing
If pregnant, do not practice Coffee Category practices and do not practice any breath holds
If suffering from anxiety, asthma, COPD or any other respiratory illness or disease, avoid Coffee Category practices—or proceed with extra care
If you have recently had surgery or are taking any kind of prescription meditation, check with your doctor before you begin

How is Breathwork Different from Meditation?
Meditation usually falls into one of three categories. Opening monitoring are practices where you observe your thoughts and your monkey mind without judgment or control. Single pointed focus practices involve directing your attention to one part of the body, one sensation on the body, or one real or imagined object. Lastly, mantra or japa meditation involves the repetition of a word or phrase repeatedly, possibly out loud, but most often internally without actual vocalization.
Breathing exercises are often referred to as a moving or active form of meditation. In the yoga tradition, pranayama is sandwiched between yoga asana (poses) and varying levels of sense withdrawal, concentration, and meditation. I don’t think it’s accurate to say that pranayama is easier than meditation, but it is more accessible and more predictable in its results. It’s also worth noting that many meditation traditions use breathing as a prep or even a gateway practice into a quiet, seated meditation practice.
Yoga breathing exercises an extremely powerful way to change your nervous system state, but many people mix and match practices at will without considering their desired outcome. While there are literally hundreds of potentially different yoga breathing techniques, there are only three possible effects of any one particular practice. 
Remember, deliberate breathing affects your nervous system in as little as two to five minutes, and the effects vary based on how fast or slow you breathing. Slow breathing is relaxing, fast breathing is stimulating, and a mid-range pace of 4-6 breaths per minute has a balancing effect.
If you are a student of yoga breathing (pranayama) or simply looking to experiment with yoga breathing exercises, then come join the 5 Day Yoga Breathing Challenge starting June 8 11:30 am PST where we will go live each day for 5 days breathing to affect our nervous system. Sessions last up to 15 minutes but usually less. Sign up so that you get a reminder. Can't make the time? Don't worry, the recording will be available until the next breathing session. But what if I want to practice more? Sure can. Make a donation and the recordings are yours to listen to as often as you want! Woot! Woot! 
NOTE: different breathing exercises have different effects on your nervous system. Therefore, it’s possible to stimulate or calm yourself down with breathing. The specific practices will dictate the results.
Breathe mindfully well and smile,
Michelle


​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga, yoga breathing or if you would like a personal yogic / breathing consult then email me. I am happy to help. GratitudeYogawithMichelle@gmail.com

<div class="mirror-content"><h2>​Breathing Exercises Are All About CO2 (not blood oxygen)</h2>​Breathing exercises are mostly about the manipulation of carbon dioxide in the blood, not oxygen. CO2 is not a toxin to be avoided. It’s hugely valuable, and most people over-breathe, not under-breathe, and we need to learn how to conserve CO2.<h2>​Slow Breathing Increases Cellular Oxygen</h2>​Logically, you’d think that if you breathe fast, you’ll get more oxygen, right? Not true. In fact, if you breath really fast for a few minutes, you’ll get dizzy and might even pass out. Slow breathing increases blood CO2 levels that allow for greater absorption of oxygen.<h2>​Doesn’t Have to Be Complicated (at all)</h2>​One of my first yoga teachers taught me 15 different breathing exercises with Sanskrit names and Pranayama Mudras. As I went further, I learned more. Some of it was so overwhelming. Here’s what I know now: every single breathing exercise is simply affecting your nervous system in one of three ways: parasympathetic, sympathetic, or balancing response. All that complexity and terminology doesn’t add any value to the practices. Simple exercises work just as well and can be learned in minutes with no hard-to-pronounce Sanskrit names or complicated hand positions. Keep it Simple.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=800/editor-images/29/20857559-b56a-4f72-a89b-f3187c32c9a2" style="display:block;max-width:100%;max-height:400px;margin:24px auto"/>​Nervous System &amp; Breathing​The goal of yoga breathing is not to hold your breath, increase oxygen, or expel toxins. All of those things may occur, but our main focus is on deliberately and carefully manipulating our autonomic nervous system. As the name suggests, this nervous systems is usually working all on its own, automatically. Yoga breathing allows us to do a manual override and take control to either stimulate, relax, or balance our nerves. While there are hundreds of books, brands, and teachers, on a fundamental level, breathwork can always be categorize as water (balancing), whiskey (relaxing), or coffee (stimulating).​Is Yoga Breathing Safe?​Pranayama breathing and most breathwork is very safe, the real risks present themselves when people are toying with extremes. With breathing, extremes come in two forms. Firstly, many people overuse Coffee Category breathing practices and instead of three rounds of 20 breaths, they might practice for 10, 20 or even 60 minutes continuously. During extended hyperventilation, you can blackout, get dizzy, experience tetany (locked up hands), anxiety attacks, and even hallucinate. Some people find the experience transcendent and even spiritual, but it’s not without risks. Secondly, people who practice extended apnea or breath holds also risk bodily harm from blackouts, reduced oxygen, headaches, and drowning if they are practicing in or near water.​Contraindications for Yoga Breathing<ul><li>​If pregnant, do not practice Coffee Category practices and do not practice any breath holds</li><li>​If suffering from anxiety, asthma, COPD or any other respiratory illness or disease, avoid Coffee Category practices—or proceed with extra care</li><li>​If you have recently had surgery or are taking any kind of prescription meditation, check with your doctor before you begin</li></ul><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=800/editor-images/8m/d67f30da-662d-4376-a0d8-e93167873ab3" style="display:block;max-width:100%;max-height:400px;margin:24px auto"/>​How is Breathwork Different from Meditation?​Meditation usually falls into one of three categories. Opening monitoring are practices where you observe your thoughts and your monkey mind without judgment or control. Single pointed focus practices involve directing your attention to one part of the body, one sensation on the body, or one real or imagined object. Lastly, mantra or japa meditation involves the repetition of a word or phrase repeatedly, possibly out loud, but most often internally without actual vocalization.​Breathing exercises are often referred to as a moving or active form of meditation. In the yoga tradition, pranayama is sandwiched between yoga asana (poses) and varying levels of sense withdrawal, concentration, and meditation. I don’t think it’s accurate to say that pranayama is easier than meditation, but it is more accessible and more predictable in its results. It’s also worth noting that many meditation traditions use breathing as a prep or even a gateway practice into a quiet, seated meditation practice.​Yoga breathing exercises an extremely powerful way to change your nervous system state, but many people mix and match practices at will without considering their desired outcome. While there are literally hundreds of potentially different yoga breathing techniques, there are only three possible effects of any one particular practice. ​Remember, deliberate breathing affects your nervous system in as little as two to five minutes, and the effects vary based on how fast or slow you breathing. Slow breathing is relaxing, fast breathing is stimulating, and a mid-range pace of 4-6 breaths per minute has a balancing effect.​If you are a student of yoga breathing (pranayama) or simply looking to experiment with yoga breathing exercises, then come join the <a href="https://lu.ma/yogabreathe" target="_blank" rel="nofollow noopener">5 Day Yoga Breathing Challenge</a> starting June 8 11:30 am PST where we will go live each day for 5 days breathing to affect our nervous system. Sessions last up to 15 minutes but usually less. <a href="https://lu.ma/yogabreathe" target="_blank" rel="nofollow noopener">Sign up</a> so that you get a reminder. Can&#x27;t make the time? Don&#x27;t worry, the recording will be available until the next breathing session. But what if I want to practice more? Sure can. Make a donation and the recordings are yours to listen to as often as you want! Woot! Woot! ​NOTE: different breathing exercises have different effects on your nervous system. Therefore, it’s possible to stimulate or calm yourself down with breathing. The specific practices will dictate the results.​Breathe mindfully well and smile, Michelle​​​​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga, yoga breathing or if you would like a personal yogic / breathing consult then email me. I am happy to help. <a href="mailto:GratitudeYogawithMichelle@gmail.com" target="_blank" rel="nofollow noopener">GratitudeYogawithMichelle@gmail.com</a>​<h2>​</h2></div>

Breathing Exercises Are All About CO2 (not blood oxygen)

Breathing exercises are mostly about the manipulation of carbon dioxide in the blood, not oxygen. CO2 is not a toxin to be avoided. It’s hugely valuable, and most people over-breathe, not under-breathe, and we need to learn how to conserve CO2.

Logically, you’d think that if you breathe fast, you’ll get more oxygen, right? Not true. In fact, if you breath really fast for a few minutes, you’ll get dizzy and might even pass out. Slow breathing increases blood CO2 levels that allow for greater absorption of oxygen.

Doesn’t Have to Be Complicated (at all)

One of my first yoga teachers taught me 15 different breathing exercises with Sanskrit names and Pranayama Mudras. As I went further, I learned more. Some of it was so overwhelming. 

: every single breathing exercise is simply affecting your nervous system in one of three ways: parasympathetic, sympathetic, or balancing response. All that complexity and terminology doesn’t add any value to the practices. Simple exercises work just as well and can be learned in minutes with no hard-to-pronounce Sanskrit names or complicated hand positions. Keep it Simple.

The goal of yoga breathing is not to hold your breath, increase oxygen, or expel toxins. All of those things may occur, but our main focus is on deliberately and carefully manipulating our autonomic nervous system. As the name suggests, this nervous systems is usually working all on its own, automatically. Yoga breathing allows us to do a manual override and take control to either stimulate, relax, or balance our nerves. While there are hundreds of books, brands, and teachers, on a fundamental level, breathwork can always be categorize as water (balancing), whiskey (relaxing), or coffee (stimulating).

Pranayama breathing and most breathwork is very safe, the real risks present themselves when people are toying with extremes. With breathing, extremes come in two forms. Firstly, many people overuse Coffee Category breathing practices and instead of three rounds of 20 breaths, they might practice for 10, 20 or even 60 minutes continuously. During extended hyperventilation, you can blackout, get dizzy, experience tetany (locked up hands), anxiety attacks, and even hallucinate. Some people find the experience transcendent and even spiritual, but it’s not without risks. Secondly, people who practice extended apnea or breath holds also risk bodily harm from blackouts, reduced oxygen, headaches, and drowning if they are practicing in or near water.

How is Breathwork Different from Meditation?

Meditation usually falls into one of three categories. Opening monitoring are practices where you observe your thoughts and your monkey mind without judgment or control. Single pointed focus practices involve directing your attention to one part of the body, one sensation on the body, or one real or imagined object. Lastly, mantra or japa meditation involves the repetition of a word or phrase repeatedly, possibly out loud, but most often internally without actual vocalization.

Breathing exercises are often referred to as a moving or active form of meditation. In the yoga tradition, pranayama is sandwiched between yoga asana (poses) and varying levels of sense withdrawal, concentration, and meditation. I don’t think it’s accurate to say that pranayama is easier than meditation, but it is more accessible and more predictable in its results. It’s also worth noting that many meditation traditions use breathing as a prep or even a gateway practice into a quiet, seated meditation practice.

Yoga breathing exercises an extremely powerful way to change your nervous system state, but many people mix and match practices at will without considering their desired outcome. While there are literally hundreds of potentially different yoga breathing techniques, there are only three possible effects of any one particular practice. 

Remember, deliberate breathing affects your nervous system in as little as two to five minutes, and the effects vary based on how fast or slow you breathing. Slow breathing is relaxing, fast breathing is stimulating, and a mid-range pace of 4-6 breaths per minute has a balancing effect.

If you are a student of yoga breathing (pranayama) or simply looking to experiment with yoga breathing exercises, then come join the 

 starting June 8 11:30 am PST where we will go live each day for 5 days breathing to affect our nervous system. Sessions last up to 15 minutes but usually less. 

 so that you get a reminder. Can't make the time? Don't worry, the recording will be available until the next breathing session. But what if I want to practice more? Sure can. Make a donation and the recordings are yours to listen to as often as you want! Woot! Woot! 

NOTE: different breathing exercises have different effects on your nervous system. Therefore, it’s possible to stimulate or calm yourself down with breathing. The specific practices will dictate the results.

Becoming a Breath Coach, Here’s What I Learned:

Stress. Even just reading the word is stressing me out! Stress is everywhere you look. There are stressors in the air we breathe, our water, the lotions, potions, cleaning supplies and clothing/textiles (bedding, carpet) that touches our skin, and the foods and supplements that we take most likely have toxins in them. What I have just alluded to, is more chemical in nature but the biggest stressors of all are the ones that come from inside of us. Our thoughts.

It's all in your head! Even though we deal with stress on a daily basis and sometimes that stress is good, say your son's wedding or your birthday gathering or a big promotion. We welcome that stress....briefly. The issue is that our brain perceives all stress as an emergency of sorts that we have to deal with. Stress is also good when you are driving and someone cuts you off; you need to respond quickly, or if you fell off your bike and broke your clavicle; you have immediate bodily stress in the form of inflammation. Acute inflammation is good for the healing that your body does naturally. When inflammation becomes chronic, however, then it becomes a stressor; holding on, thinking that it is keeping you safe.
Michelle, this article is stressing me out! I can't take anymore doom and gloom! I hear you. You first have to see the dirt to be able to clean it out. This is a brief understanding of what stress is and how it affects your body and the end message of this newsletter is that you are the CEO of your body and can make executive decision and use tools to be more proactive as opposed to reactive to a situation ultimately kicking stress (when it doesn't serve you) to the curb and getting better quality sleep. So stay with me, the best is yet to come.
Back to stress, stress is good to have. Stress is what got you here. If it weren't for stress then you ancestral lineage would have stopped a long time ago. How else would you know to be scared of a lion or snake. We were meant to react to a stressful situation quickly and then go back to a state of stasis. Let's go back to that car cutting you off this morning. To prevent an accident, you had to take action immediately but after that incident passed, you still have to drive with all of your attention; removing that event from your mind as it is not of concern anymore. This is being responsive. Did you do that? Or did you stay pissed off (a sign of fear) at someone's inattention and lack of consideration and poor driving skills? Did you carry that feeling to work with you and maybe take it out on someone else who had no idea what hit them? Did you yell and scream at that driver and tail them and give them the stink eye? This is being reactive. This kind of energy does not serve you well. The tools that we will talk about today will help fortify you to be able to act responsively as opposed to reactively.

Be the Zebra Think of yourself on the tundra with your buddies eating grass and frolicking about. You are in a relaxed state; in the here and now. Your heart rate is slow and steady (unless you are cavorting), your breath is deep and slow and your muscles are relaxed. Now you are thirsty; it is time to drink from the Nile. You and your buddies check the situation and clearly it feels safe ish to drink. You have to, so you do. All of a sudden a crocodile snaps at your legs. Without thinking, you jump back, your heart rate goes up, your muscles are tense, you restrict circulation from the extraneous part that are not critical for survival (sex organs and digestion) to the lungs, muscles and heart, your breathing is fast and shallow; I would also say that your palms are sweaty....but your still being a zebra. You are stressed. But you are now safe, so you finish drinking and then go back to the grasslands to eat as if nothing ever happened. This is also being responsive. Your breath rate, and heart rate are back down and your muscles are relaxed and you are able to digest food again. This is how we should behave to stresses in our lives. Respond and return to homeostasis. Be the zebra in your life situations.
We have more stress now and different stress, there are no more lions chasing us but there are deadlines, bosses, unkind coworkers, strained relationships, bratty kids (jk children, I still love you), health issues and the news for starters. If these stresses are constant and we can't get back to that calm peaceable state then dis-ease sets in. What are the symptoms? Well, we are so different with individual situations, I couldn't pin it down for you but think, sexual disfunction, digestive issues, mental anguish, anxiety, depression, sleep issues. If these sypmtoms and this stress continues unchecked, then it can develop into disease....a whole ...other...level.
One more note on stress before I move on.  I have to say, our bodies are so facinating and marvellous; truly incredible. We think of our brains as grand central but let's consider the gut-brain connection briefly. We experience this connection when we have cravings for foods. Let's take sugar for example, if our microbiome is geared more to sugar loving bacteria, then messages will be sent to the brain to eat something sweet. Sometimes you don't even want that sweet thing but there it goes in your mouth. You see, the vagus nerve (the vagabond) meanders first down the tragus of your ear (the flap that you can close), behind your ear, down the back of your throat, below your lungs through your breathing diaphragm and throughout your vital organ area. Only 20% of the information travels from your brain down to your organs through the vagus nerve. 80% of the information is actually travelling up from your organs, lungs, throat, ear to your brain. So even though logically, you have a thought that you assessed the situation and logically it is safe, you have a gut feeling telling you something is not right. That is your gut informing your brain of external clues that our brain is not aware of. This is good news to listen to your gut but also great news, in that we can tell our brain what to think. We can manipulate our breath, our heart rate (eventually), and our thought patterns (with lots of consistent yoga breath practice) to change our minds. With the goal of reducing stress.
How DO I reduce my stress? Glad that you asked! The obvious is to remove as much stress in your life that you can remove. Start with healthy sleeping habits. Good sleep actually start the moment that you get out of bed. Backing up a step further, before you even get out of bed, instead of reaching for your phone and seeing the news or the things to do piling up; spend some time waking up, praying or meditating or being grateful. Your left brain is in problem solving beta brainwaves. You creative right brain is calm and is in the alpha brainwaves. As you fall asleep and when you wake up you pass through this relaxed and detached awareness state of the alpha brainwaves. It is like the conscious and unconscious bridge has been handed to you at these times. Utilize them.

 It is important to look at sunlight with the naked eye for fifteen minutes. Cortisol levels should be highest in the morning and taper down throughout the day. Looking at sunlight helps to tell the body to get ready for the day, get that cortisol going. In opposition to cortisol is melatonin which should increase as the sun sets. This doesn't always happen when we aren't following the sun as if we were camping with no electricity. Sometimes stress throughout the day keeps that cortisol level high. Let's try to shed some of that excess stress.
The following steps can help keep that cortisol and your adrenals in check: 
Turn off all blue light and electronics at least an hour before bed time.
Read a book instead of t.v. watching.
Take a hiatus from the news, especially anytime after lunch.
Stop eating at least two hours before bed. 
Eat a diet with a variety of nutrient rich foods. 
Remove inflammatory seed oils and vegetable oils from your diet, include healthy fats from coconut oil, olive oil, avocado oil.
Remove sugar (inflammatory) and most likely dairy from your diet.
Take a magnesium supplement most of us are deficient, and magnesium deficiency is linked to anxiety.
Get your vitamin D levels checked. 
Check your hormone levels; one cause (of many) of consistently waking up every night between 2-3am could be low estrogen levels. It is worth looking into with a DUTCH test or blood spot test to find out what your levels are. Ask your functional medicine doctor.
Do your exercises and walk after dinner.
Do your morning and evening meditation, prayer, or gratitude journal.
Breath in all three categories of breath when appropriate. Bring awareness to now and here.
Listen to music that you like. Music that resonates with you. And sing, hum, or rock out! you can't be unhappy and sing. Try it. Crank up the tunes in the car. Try this: https://youtu.be/1TewCPi92ro for fun.
Consider taking a good quality melatonin supplement before bed. 
Have light blocking shades and an eye mask for sleeping in complete darkness, Light, or lack thereof, matters.
try solfeggio frequencies: https://youtu.be/2rjko0htlJc
Decrease the amount of EMF exposure especially in your bedroom. Turn off your wifi. Unplug electronics around your bed and have your phone at least across the room or in another room, if you need to leave it on; or turn it off or have it in airplane mode. There is no need to have these stressors by you while you are trying to detox, regenerate and rejuvenate. Your body is hard at work when you sleep.
 I didn't say that it would be easy but sleep and stress have a love hate relationship. If you have ever cared for someone who is ailing, very sick or the elderly, then you know how fast your diet changes due to lack of sleep. Stress affects your judgement and we go for the coffee, sugar in the morning and maybe alcohol and sugar at night which makes sleep worse and more stress to repeat the following day. Just remember, when caring for others, fill up your cup first, so that you have something to share. Fortify yourself. Caregivers often ignore their own needs but how can you share with an empty cup? It is okay to take care of you too.

Ok that was just sleep! Have a daily breath practice and meditation will help clear out the thoughts surrounding you that you have to work through. I mean the ones that you weren't able to abstain from. When you sleep, your brain shrinks by 40% so that it can clear out the toxins and bathe in the nutrients. It is part of your glymphatic system (like your lymphatic system but for your brain). If we are awake thinking about that meeting, that conversation, that email, we can't sleep and therefore, we can't detox and restore. So get that gunk out of your head before you go to bed. How? Breath work; do your homework, especially yoga breathing in water breath (throughout the day) or whiskey category breath (after a meal or before bed). The beauty of Yoga Breathing is you can only breathe right now; you can't breathe in the past or the future. So count and breathe. Treat meditation like dental floss. Wait! What? You use dental floss twice a day to clean your teeth. Use meditation twice a day as mental floss. Clean out your brains! That way you are not left to deal with everything (all those thoughts piling up) at the end of the day when it is time to sleep.


Use movement to clear out toxins and oxygenates your tissues every day. What is the best exercise to do Michelle? The one that you will do! For me it is hiking and biking. Maybe the best exercise is running but I know that I won't do that, so it really isn't the best for me. I do suggest a meditative stroll to forest bathe and a brisk walk. Walk like you are going to catch a bus. After dinner is best for a walk (maybe less brisk) as you will use those carbs in your belly first so that you don't have to store them. 
When is the best time to exercise? When you will actually do it. Even though I said after dinner walks are great (which they are, especially for diabetics), they still might not be great for you. Maybe it is bath time for the kids or maybe you work afternoons or maybe you have more and better energy in the morning. Find a time that works for you. Find a buddy. 95% compliance happens when you have an accountability workout buddy. Get one!


Stress sucks.
Your body doesn't know the difference between real and imagined stress; so get rid of what stress that you can and build up your resilience with meditation and yoga breathing so that you can recover from the stress that is still in your life.
Wake up with the sun and spend 15 minutes looking at the sun with the naked eye every morning.
Have an exercise buddy
Actually exercise.
Nose is for breathing and mouth is for eating (there are a few exceptions like exercise and a blocked nose). Ok I didn't talk about this one but nose breathing signals to your brain that you are calm and all is good. More on breathing in another newsletter, stay tuned.
Be aware of your thoughts to yourself. Are they kind? Is it time to reframe?
Try certain products to promote nose breathing as you sleep. 
Start and end your day with an attitude of gratitude. What three great things happened to you today?

“What you think, you become.
What you feel, you attract.
What you imagine, you create.” - Buddha
I feel like this is the tip of the iceberg for sleep and stress information but it is a good place to start. As always, please share what you have learn so that I can share with this lovely community.
I will have a 7 day Breath Challenge at the beginning of June, stay tuned for that too!
May you sleep well tonight.
Namaste,
Michelle


​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga or if you would like a personal yogic / breathing consult then email me. I am happy to help. GratitudeYogawithMichelle@gmail.com

<div class="mirror-content"><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=400/editor-images/cf/4637368d-bdfd-4a1f-91a3-26578530b4e1" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Stress. Even just reading the word is stressing me out! Stress is everywhere you look. There are stressors in the air we breathe, our water, the lotions, potions, cleaning supplies and clothing/textiles (bedding, carpet) that touches our skin, and the foods and supplements that we take most likely have toxins in them. What I have just alluded to, is more chemical in nature but the biggest stressors of all are the ones that come from inside of us. Our thoughts.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=244/editor-images/me/237dcda4-26f5-4675-84d1-2f176e6d862a" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​It&#x27;s all in your head! Even though we deal with stress on a daily basis and sometimes that stress is good, say your son&#x27;s wedding or your birthday gathering or a big promotion. We welcome that stress....briefly. The issue is that our brain perceives all stress as an emergency of sorts that we have to deal with. Stress is also good when you are driving and someone cuts you off; you need to respond quickly, or if you fell off your bike and broke your clavicle; you have immediate bodily stress in the form of inflammation. Acute inflammation is good for the healing that your body does naturally. When inflammation becomes chronic, however, then it becomes a stressor; holding on, thinking that it is keeping you safe.​Michelle, this article is stressing me out! I can&#x27;t take anymore doom and gloom! I hear you. You first have to see the dirt to be able to clean it out. This is a brief understanding of what stress is and how it affects your body and the end message of this newsletter is that you are the CEO of your body and can make executive decision and use tools to be more proactive as opposed to reactive to a situation ultimately kicking stress (when it doesn&#x27;t serve you) to the curb and getting better quality sleep. So stay with me, the best is yet to come.​Back to stress, stress is good to have. Stress is what got you here. If it weren&#x27;t for stress then you ancestral lineage would have stopped a long time ago. How else would you know to be scared of a lion or snake. We were meant to react to a stressful situation quickly and then go back to a state of stasis. Let&#x27;s go back to that car cutting you off this morning. To prevent an accident, you had to take action immediately but after that incident passed, you still have to drive with all of your attention; removing that event from your mind as it is not of concern anymore. This is being responsive. Did you do that? Or did you stay pissed off (a sign of fear) at someone&#x27;s inattention and lack of consideration and poor driving skills? Did you carry that feeling to work with you and maybe take it out on someone else who had no idea what hit them? Did you yell and scream at that driver and tail them and give them the stink eye? This is being reactive. This kind of energy does not serve you well. The tools that we will talk about today will help fortify you to be able to act responsively as opposed to reactively.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=515/editor-images/1s/d74cad32-55c4-4904-a0e6-00727c3d03c4" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Be the Zebra Think of yourself on the tundra with your buddies eating grass and frolicking about. You are in a relaxed state; in the here and now. Your heart rate is slow and steady (unless you are cavorting), your breath is deep and slow and your muscles are relaxed. Now you are thirsty; it is time to drink from the Nile. You and your buddies check the situation and clearly it feels safe ish to drink. You have to, so you do. All of a sudden a crocodile snaps at your legs. Without thinking, you jump back, your heart rate goes up, your muscles are tense, you restrict circulation from the extraneous part that are not critical for survival (sex organs and digestion) to the lungs, muscles and heart, your breathing is fast and shallow; I would also say that your palms are sweaty....but your still being a zebra. You are stressed. But you are now safe, so you finish drinking and then go back to the grasslands to eat as if nothing ever happened. This is also being responsive. Your breath rate, and heart rate are back down and your muscles are relaxed and you are able to digest food again. This is how we should behave to stresses in our lives. Respond and return to homeostasis. Be the zebra in your life situations.​We have more stress now and different stress, there are no more lions chasing us but there are deadlines, bosses, unkind coworkers, strained relationships, bratty kids (jk children, I still love you), health issues and the news for starters. If these stresses are constant and we can&#x27;t get back to that calm peaceable state then dis-ease sets in. What are the symptoms? Well, we are so different with individual situations, I couldn&#x27;t pin it down for you but think, sexual disfunction, digestive issues, mental anguish, anxiety, depression, sleep issues. If these sypmtoms and this stress continues unchecked, then it can develop into disease....a whole ...other...level.​One more note on stress before I move on. I have to say, our bodies are so facinating and marvellous; truly incredible. We think of our brains as grand central but let&#x27;s consider the gut-brain connection briefly. We experience this connection when we have cravings for foods. Let&#x27;s take sugar for example, if our microbiome is geared more to sugar loving bacteria, then messages will be sent to the brain to eat something sweet. Sometimes you don&#x27;t even want that sweet thing but there it goes in your mouth. You see, the vagus nerve (the vagabond) meanders first down the tragus of your ear (the flap that you can close), behind your ear, down the back of your throat, below your lungs through your breathing diaphragm and throughout your vital organ area. Only 20% of the information travels from your brain down to your organs through the vagus nerve. 80% of the information is actually travelling up from your organs, lungs, throat, ear to your brain. So even though logically, you have a thought that you assessed the situation and logically it is safe, you have a gut feeling telling you something is not right. That is your gut informing your brain of external clues that our brain is not aware of. This is good news to listen to your gut but also great news, in that we can tell our brain what to think. We can manipulate our breath, our heart rate (eventually), and our thought patterns (with lots of consistent yoga breath practice) to change our minds. With the goal of reducing stress.​How DO I reduce my stress? Glad that you asked! The obvious is to remove as much stress in your life that you can remove. Start with healthy sleeping habits. Good sleep actually start the moment that you get out of bed. Backing up a step further, before you even get out of bed, instead of reaching for your phone and seeing the news or the things to do piling up; spend some time waking up, praying or meditating or being grateful. Your left brain is in problem solving beta brainwaves. You creative right brain is calm and is in the alpha brainwaves. As you fall asleep and when you wake up you pass through this relaxed and detached awareness state of the alpha brainwaves. It is like the conscious and unconscious bridge has been handed to you at these times. Utilize them.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=407/editor-images/df/385cf9f9-d4e7-4a43-abaf-d1df4b4ad8d9" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​ It is important to look at sunlight with the naked eye for fifteen minutes. Cortisol levels should be highest in the morning and taper down throughout the day. Looking at sunlight helps to tell the body to get ready for the day, get that cortisol going. In opposition to cortisol is melatonin which should increase as the sun sets. This doesn&#x27;t always happen when we aren&#x27;t following the sun as if we were camping with no electricity. Sometimes stress throughout the day keeps that cortisol level high. Let&#x27;s try to shed some of that excess stress.​The following steps can help keep that cortisol and your adrenals in check: <ul><li>​Turn off all blue light and electronics at least an hour before bed time.</li><li>​Read a book instead of t.v. watching.</li><li>​Take a hiatus from the news, especially anytime after lunch.</li><li>​Stop eating at least two hours before bed. </li><li>​Eat a diet with a variety of nutrient rich foods. </li><li>​Remove inflammatory seed oils and vegetable oils from your diet, include healthy fats from coconut oil, olive oil, avocado oil.</li><li>​Remove sugar (inflammatory) and most likely dairy from your diet.</li><li>​Take a magnesium supplement most of us are deficient, and magnesium deficiency is linked to anxiety.</li><li>​Get your vitamin D levels checked. </li><li>​Check your hormone levels; one cause (of many) of consistently waking up every night between 2-3am could be low estrogen levels. It is worth looking into with a DUTCH test or blood spot test to find out what your levels are. Ask your functional medicine doctor.</li><li>​Do your exercises and walk after dinner.</li><li>​Do your morning and evening meditation, prayer, or gratitude journal.</li><li>​Breath in all three categories of breath when appropriate. Bring awareness to now and here.</li><li>​Listen to music that you like. Music that resonates with you. And sing, hum, or rock out! you can&#x27;t be unhappy and sing. Try it. Crank up the tunes in the car. Try this: <a href="https://youtu.be/1TewCPi92ro" target="_blank" rel="nofollow noopener">https://youtu.be/1TewCPi92ro</a> for fun.</li><li>​Consider taking a good quality melatonin supplement before bed. </li><li>​Have light blocking shades and an eye mask for sleeping in complete darkness, Light, or lack thereof, matters.</li><li>​try solfeggio frequencies: <a href="https://youtu.be/2rjko0htlJc" target="_blank" rel="nofollow noopener">https://youtu.be/2rjko0htlJc</a></li><li>​Decrease the amount of EMF exposure especially in your bedroom. Turn off your wifi. Unplug electronics around your bed and have your phone at least across the room or in another room, if you need to leave it on; or turn it off or have it in airplane mode. There is no need to have these stressors by you while you are trying to detox, regenerate and rejuvenate. Your body is hard at work when you sleep. I didn&#x27;t say that it would be easy but sleep and stress have a love hate relationship. If you have ever cared for someone who is ailing, very sick or the elderly, then you know how fast your diet changes due to lack of sleep. Stress affects your judgement and we go for the coffee, sugar in the morning and maybe alcohol and sugar at night which makes sleep worse and more stress to repeat the following day. Just remember, when caring for others, fill up your cup first, so that you have something to share. Fortify yourself. Caregivers often ignore their own needs but how can you share with an empty cup? It is okay to take care of you too.</li></ul><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=329/editor-images/uc/8e7e0461-bd9d-4a53-9d80-0e695b7eeeef" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Ok that was just sleep! Have a daily breath practice and meditation will help clear out the thoughts surrounding you that you have to work through. I mean the ones that you weren&#x27;t able to abstain from. When you sleep, your brain shrinks by 40% so that it can clear out the toxins and bathe in the nutrients. It is part of your glymphatic system (like your lymphatic system but for your brain). If we are awake thinking about that meeting, that conversation, that email, we can&#x27;t sleep and therefore, we can&#x27;t detox and restore. So get that gunk out of your head before you go to bed. How? Breath work; do your homework, especially yoga breathing in water breath (throughout the day) or whiskey category breath (after a meal or before bed). The beauty of Yoga Breathing is you can only breathe right now; you can&#x27;t breathe in the past or the future. So count and breathe. Treat meditation like dental floss. Wait! What? You use dental floss twice a day to clean your teeth. Use meditation twice a day as mental floss. Clean out your brains! That way you are not left to deal with everything (all those thoughts piling up) at the end of the day when it is time to sleep.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=410/editor-images/3f/310932c5-41db-4b87-b8a5-69696dbdc5c3" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​ Use movement to clear out toxins and oxygenates your tissues every day. What is the best exercise to do Michelle? The one that you will do! For me it is hiking and biking. Maybe the best exercise is running but I know that I won&#x27;t do that, so it really isn&#x27;t the best for me. I do suggest a meditative stroll to forest bathe and a brisk walk. Walk like you are going to catch a bus. After dinner is best for a walk (maybe less brisk) as you will use those carbs in your belly first so that you don&#x27;t have to store them. ​When is the best time to exercise? When you will actually do it. Even though I said after dinner walks are great (which they are, especially for diabetics), they still might not be great for you. Maybe it is bath time for the kids or maybe you work afternoons or maybe you have more and better energy in the morning. Find a time that works for you. Find a buddy. 95% compliance happens when you have an accountability workout buddy. Get one!<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=400/editor-images/o1/58de6b8c-da34-4fe2-861e-da0b93e5c607" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><blockquote>​Ok. Let&#x27;s recap:</blockquote><ul><li>​Stress sucks.</li><li>​Your body doesn&#x27;t know the difference between real and imagined stress; so get rid of what stress that you can and build up your resilience with meditation and yoga breathing so that you can recover from the stress that is still in your life.</li><li>​Wake up with the sun and spend 15 minutes looking at the sun with the naked eye every morning.</li><li>​Have an exercise buddy</li><li>​Actually exercise.</li><li>​Nose is for breathing and mouth is for eating (there are a few exceptions like exercise and a blocked nose). Ok I didn&#x27;t talk about this one but nose breathing signals to your brain that you are calm and all is good. More on breathing in another newsletter, stay tuned.</li><li>​Be aware of your thoughts to yourself. Are they kind? Is it time to reframe?</li><li>​Try certain products to promote nose breathing as you sleep. </li><li>​Start and end your day with an attitude of gratitude. What three great things happened to you today?</li></ul>​​“What you think, you become. What you feel, you attract. What you imagine, you create.” - Buddha​I feel like this is the tip of the iceberg for sleep and stress information but it is a good place to start. As always, please share what you have learn so that I can share with this lovely community.​I will have a 7 day Breath Challenge at the beginning of June, stay tuned for that too!​May you sleep well tonight.​Namaste,​Michelle<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/z0/8ca345f9-df4a-40fd-8ae2-0117ee57f96a" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​​​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga or if you would like a personal yogic / breathing consult then email me. I am happy to help. <a href="mailto:GratitudeYogawithMichelle@gmail.com" target="_blank" rel="nofollow noopener">GratitudeYogawithMichelle@gmail.com</a></div>

Stress. Even just reading the word is stressing me out! Stress is everywhere you look. There are stressors in the air we breathe, our water, the lotions, potions, cleaning supplies and clothing/textiles (bedding, carpet) that touches our skin, and the foods and supplements that we take most likely have toxins in them. What I have just alluded to, is more chemical in nature but the biggest stressors of all are the ones that come from inside of us. Our thoughts.

Even though we deal with stress on a daily basis and sometimes that stress is good, say your son's wedding or your birthday gathering or a big promotion. We welcome that stress....briefly. The issue is that our brain perceives all stress as an emergency of sorts that we have to deal with. Stress is also good when you are driving and someone cuts you off; you need to respond quickly, or if you fell off your bike and broke your clavicle; you have immediate bodily stress in the form of inflammation. Acute inflammation is good for the healing that your body does naturally. When inflammation becomes chronic, however, then it becomes a stressor; holding on, thinking that it is keeping you safe.

Michelle, this article is stressing me out! I can't take anymore doom and gloom! I hear you. You first have to see the dirt to be able to clean it out. This is a brief understanding of what stress is and how it affects your body and the end message of this newsletter is that 

 and can make executive decision and use tools to be more proactive as opposed to reactive to a situation ultimately kicking stress (when it doesn't serve you) to the curb and getting better quality sleep. So stay with me, the best is yet to come.

Back to stress, stress is good to have. Stress is what got you here. If it weren't for stress then you ancestral lineage would have stopped a long time ago. How else would you know to be scared of a lion or snake. We were meant to react to a stressful situation quickly and then go back to a state of stasis. Let's go back to that car cutting you off this morning. To prevent an accident, you had to take action immediately but after that incident passed, you still have to drive with all of your attention; removing that event from your mind as it is not of concern anymore. This is being responsive. Did you do that? Or did you stay pissed off (a sign of fear) at someone's inattention and lack of consideration and poor driving skills? Did you carry that feeling to work with you and maybe take it out on someone else who had no idea what hit them? Did you yell and scream at that driver and tail them and give them the stink eye? This is being reactive. This kind of energy does not serve you well. The tools that we will talk about today will help fortify you to be able to act responsively as opposed to reactively.

Think of yourself on the tundra with your buddies eating grass and frolicking about. You are in a relaxed state; in the here and now. Your heart rate is slow and steady (unless you are cavorting), your breath is deep and slow and your muscles are relaxed. Now you are thirsty; it is time to drink from the Nile. You and your buddies check the situation and clearly it feels safe ish to drink. You have to, so you do. All of a sudden a crocodile snaps at your legs. Without thinking, you jump back, your heart rate goes up, your muscles are tense, you restrict circulation from the extraneous part that are not critical for survival (sex organs and digestion) to the lungs, muscles and heart, your breathing is fast and shallow; I would also say that your palms are sweaty....but your still being a zebra. You are stressed. But you are now safe, so you finish drinking and then go back to the grasslands to eat as if nothing ever happened. This is also being responsive. Your breath rate, and heart rate are back down and your muscles are relaxed and you are able to digest food again. This is how we should behave to stresses in our lives. Respond and return to homeostasis. Be the zebra in your life situations.

We have more stress now and different stress, there are no more lions chasing us but there are deadlines, bosses, unkind coworkers, strained relationships, bratty kids (jk children, I still love you), health issues and the news for starters. If these stresses are constant and we can't get back to that calm peaceable state then dis-ease sets in. What are the symptoms? Well, we are so different with individual situations, I couldn't pin it down for you but think, sexual disfunction, digestive issues, mental anguish, anxiety, depression, sleep issues. If these sypmtoms and this stress continues unchecked, then it can develop into disease....a whole ...other...level.

One more note on stress before I move on.  I have to say, our bodies are so facinating and marvellous; truly incredible. We think of our brains as grand central but let's consider the gut-brain connection briefly. We experience this connection when we have cravings for foods. Let's take sugar for example, if our microbiome is geared more to sugar loving bacteria, then messages will be sent to the brain to eat something sweet. Sometimes you don't even want that sweet thing but there it goes in your mouth. You see, the vagus nerve (the vagabond) meanders first down the tragus of your ear (the flap that you can close), behind your ear, down the back of your throat, below your lungs through your breathing diaphragm and throughout your vital organ area. Only 20% of the information travels from your brain down to your organs through the vagus nerve. 80% of the information is actually travelling up from your organs, lungs, throat, ear to your brain. So even though logically, you have a thought that you assessed the situation and logically it is safe, you have a gut feeling telling you something is not right. That is your gut informing your brain of external clues that our brain is not aware of. This is good news to listen to your gut but also great news, in that we can tell our brain what to think. We can manipulate our breath, our heart rate (eventually), and our thought patterns (with lots of consistent yoga breath practice) to change our minds. With the goal of reducing stress.

 Glad that you asked! The obvious is to remove as much stress in your life that you can remove. Start with healthy sleeping habits. Good sleep actually start the moment that you get out of bed. Backing up a step further, before you even get out of bed, instead of reaching for your phone and seeing the news or the things to do piling up; spend some time waking up, praying or meditating or being grateful. Your left brain is in problem solving beta brainwaves. You creative right brain is calm and is in the alpha brainwaves. As you fall asleep and when you wake up you pass through this relaxed and detached awareness state of the alpha brainwaves. It is like the conscious and unconscious bridge has been handed to you at these times. Utilize them.

 It is important to look at sunlight with the naked eye for fifteen minutes. Cortisol levels should be highest in the morning and taper down throughout the day. Looking at sunlight helps to tell the body to get ready for the day, get that cortisol going. In opposition to cortisol is melatonin which should increase as the sun sets. This doesn't always happen when we aren't following the sun as if we were camping with no electricity. Sometimes stress throughout the day keeps that cortisol level high. Let's try to shed some of that excess stress.

The following steps can help keep that cortisol and your adrenals in check: 

Ok that was just sleep! Have a daily breath practice and meditation will help clear out the thoughts surrounding you that you have to work through. I mean the ones that you weren't able to abstain from. When you sleep, your brain shrinks by 40% so that it can clear out the toxins and bathe in the nutrients. It is part of your glymphatic system (like your lymphatic system but for your brain). If we are awake thinking about that meeting, that conversation, that email, we can't sleep and therefore, we can't detox and restore. So get that gunk out of your head 

 you go to bed. How? Breath work; do your homework, especially yoga breathing in water breath (throughout the day) or whiskey category breath (after a meal or before bed). The beauty of Yoga Breathing is you can only breathe right now; you can't breathe in the past or the future. So count and breathe. Treat meditation like dental floss. Wait! What? You use dental floss twice a day to clean your teeth. Use meditation twice a day as mental floss. Clean out your brains! That way you are not left to deal with everything (all those thoughts piling up) at the end of the day when it is time to sleep.

Use movement to clear out toxins and oxygenates your tissues every day. 

What is the best exercise to do Michelle? 

The one that you will do! For me it is hiking and biking. Maybe the best exercise is running but I know that I won't do that, so it really isn't the best for me. I do suggest a meditative stroll to forest bathe and a brisk walk. Walk like you are going to catch a bus. After dinner is best for a walk (maybe less brisk) as you will use those carbs in your belly first so that you don't have to store them. 

 When you will actually do it. Even though I said after dinner walks are great (which they are, especially for diabetics), they still might not be great for you. Maybe it is bath time for the kids or maybe you work afternoons or maybe you have more and better energy in the morning. Find a time that works for you. Find a buddy. 95% compliance happens when you have an accountability workout buddy. Get one!

What you imagine, you create.” - Buddha

I feel like this is the tip of the iceberg for sleep and stress information but it is a good place to start. As always, please share what you have learn so that I can share with this lovely community.

I will have a 7 day Breath Challenge at the beginning of June, stay tuned for that too!

: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga or if you would like a personal yogic / breathing consult then email me. I am happy to help. 

Get the Stress Out of Here!

Today we talked about breaking down all of the different breathing styles into three different categories. Energizing practices, downregulating practices and balancing practices. It is important to remember when to use which practice. In order to help you remember, each category is named after a drink. If you think of when you would be drinking these or what you would be doing when you drink these different drinks, it will help you to remember these same qualities in breathing. 
Water, Whiskey or Coffee?
For instance, if you are drinking coffee, it would be first thing in the morning or before a meeting because it is stimulating. Similarly when you are breathing in Coffee category breath, it too is energizing. You would use coffee breathing style when you wake up, before exercise, before a meeting, and around 2-3pm instead of grabbing that sugary mid afternoon snack. Coffee breath is up-regulating, wakes you up, and prepares your body for activity and exercise.                    

Water breath is a balancing breathing style, just like when you drink water, it is always a good choice, day or night; and it can be used freely without a worry.
Whiskey breath is down-regulating, relieves stress, and can help put you to sleep. When do you drink whiskey? Not during the day and not while using heavy machinery. We use this powerful tool before bed and sometimes after we have eaten to help digestion.
Your breathing pattern is defined primarily by your rate of breathing, meaning how fast or how slowly you breathe. As you’re reading this now, you’re probably breathing about 8-15 breaths per minute. This slightly-elevated breathing pattern is the “normal” in today’s busy world. You can affect your breath and your nervous system response in a matter of minutes simply by changing your breathing rate.

Coffee Breath / Up-Regulating: breath at a rate of more than 20 breaths per minute
When you breathe at the rate of 20 breaths per minute or more, it stimulates your sympathetic nervous system which is ideal before exercise, before busy or task- related work, and also in the morning. Rapid breathing reduces CO2 in the bloodstream which leads to constriction of your breathing passageways and veins, so it should be practiced briefly, with care, and only at appropriate times. Never practice while driving.
Use first thing in the morning
Use just before yoga or exercise
Water Breath / Balanced Breathing: 4-6 breaths per minute
When you breathe 4-6 breaths per minute, it has an adaptogenic effect on your nervous system. If you’re up, it will bring you down; if you’re down, it will bring you up. You can practice Water Breath standing, seated, lying down, and even while driving. Like drinking a glass of water, it’s always safe, always appropriate, and always healthful.
Practice any time, day or night
Use before high-stress meetings or presentations
Use if you’re feeling sluggish midday
Use during all yoga practices and low-intensity exercise

Whiskey Breath / Down-Regulating: Breath at a rate of 4 or less breaths per minute
When you reduce your breath below 4 breaths per minute, it triggers a strong parasympathetic (rest and digest nervous system response, reduces your heart rate, reduces activity in skeletal muscles, and improves digestion. This type of breathing is great after meals, in the evening, and most-commonly, right before bed. This practice should be done seated or lying down, and never while driving or doing anything standing or active. It’s extremely common for students to fall asleep while using Whiskey Breath, so it should be used with care, only when appropriate.
Use primarily before bed
Can be used (with care) to reduce intense stress or anxiety
After eating, this breathing pattern can aid in digestion
WARNING: breathing practices should never be done while swimming or bathing. These are dry-land practices only. Under no circumstances should you submerge in ice or water.

To be clear, we already have tools to self-regulate. We roll out of bed straight to the coffee pot to get us going. We exercise, or go for a sweet treat; some of us smoke or vape to help calm us down. We go for the ice cream, chips and binge watch to distract our minds. We reach for that half glass of wine to help us relax before bed. These tools do work in the short term, but many have deleterious effects over time. Yoga Breathing is a tool that is so simple and so powerful. The effects are profound. The more that you practice, the longer lasting the results…. with no negative side effects.  Once you learn Yoga Breathing, you have that self soothing tool for life. Although these techniques are powerful, the most important idea that I can impart, is that you have to practice. 15 minutes a day is all that it takes. But Michelle, I don’t have 15 minutes! Lucky for you we break these practices up to a couple minutes in the morning, mid afternoon and before bed.  Easy peasy, if you do it! Just do it!! When is THE best to do these practices, Michelle? When you WILL actually DO them. Bring attention to how you breathe and adjust accordingly. Roll out of bed and sit in the shower and breath coffee breath; waiting in line in what you thought was the shortest line, breath water breath; just got out of a five hour day of meetings, breathe water or coffee breath, depending on what you do next. Work it in when you will actually do it. But I feel funny, breathing at work! Can you go to your car or just sit outside or in an unused room? Do it! Your body will thank you. Even just two minutes of breathing will have a significant effect on your body.
If you want to learn more, join my email list to find out when the next breathing practice is, get weekly tips like the information above, or join our upcoming 7-day breathing challenge.
Breathe slowly and deeply, my friends,
Michelle



​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga or if you would like a personal yogic / breathing consult then email me. I am happy to help. GratitudeYogawithMichelle@gmail.com

<div class="mirror-content"><img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=466/editor-images/0g/042aa078-f431-4f50-9d77-b6bc1bd73364" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Today we talked about breaking down all of the different breathing styles into three different categories. Energizing practices, downregulating practices and balancing practices. It is important to remember when to use which practice. In order to help you remember, each category is named after a drink. If you think of when you would be drinking these or what you would be doing when you drink these different drinks, it will help you to remember these same qualities in breathing. <h1>​Water, Whiskey or Coffee?</h1>​For instance, if you are drinking coffee, it would be first thing in the morning or before a meeting because it is stimulating. Similarly when you are breathing in Coffee category breath, it too is energizing. You would use coffee breathing style when you wake up, before exercise, before a meeting, and around 2-3pm instead of grabbing that sugary mid afternoon snack. Coffee breath is up-regulating, wakes you up, and prepares your body for activity and exercise.                    <img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=355/editor-images/51/50b842e1-5b13-4e91-93b6-30660620bb85" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Water breath is a balancing breathing style, just like when you drink water, it is always a good choice, day or night; and it can be used freely without a worry.​Whiskey breath is down-regulating, relieves stress, and can help put you to sleep. When do you drink whiskey? Not during the day and not while using heavy machinery. We use this powerful tool before bed and sometimes after we have eaten to help digestion.​Your breathing pattern is defined primarily by your rate of breathing, meaning how fast or how slowly you breathe. As you’re reading this now, you’re probably breathing about 8-15 breaths per minute. This slightly-elevated breathing pattern is the “normal” in today’s busy world. You can affect your breath and your nervous system response in a matter of minutes simply by changing your breathing rate.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=499/editor-images/vf/c500a34e-2750-4ed5-a72b-e850fc8f75a6" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​Coffee Breath / Up-Regulating: breath at a rate of more than 20 breaths per minute​When you breathe at the rate of 20 breaths per minute or more, it stimulates your sympathetic nervous system which is ideal before exercise, before busy or task- related work, and also in the morning. Rapid breathing reduces CO2 in the bloodstream which leads to constriction of your breathing passageways and veins, so it should be practiced briefly, with care, and only at appropriate times. Never practice while driving.<ul><li>​Use first thing in the morning</li><li>​Use just before yoga or exercise</li></ul>​Water Breath / Balanced Breathing: 4-6 breaths per minute​When you breathe 4-6 breaths per minute, it has an adaptogenic effect on your nervous system. If you’re up, it will bring you down; if you’re down, it will bring you up. You can practice Water Breath standing, seated, lying down, and even while driving. Like drinking a glass of water, it’s always safe, always appropriate, and always healthful.<ul><li>​Practice any time, day or night</li><li>​Use before high-stress meetings or presentations</li><li>​Use if you’re feeling sluggish midday</li><li>​Use during all yoga practices and low-intensity exercise</li><li>​ Whiskey Breath / Down-Regulating: Breath at a rate of 4 or less breaths per minute When you reduce your breath below 4 breaths per minute, it triggers a strong parasympathetic (rest and digest nervous system response, reduces your heart rate, reduces activity in skeletal muscles, and improves digestion. This type of breathing is great after meals, in the evening, and most-commonly, right before bed. This practice should be done seated or lying down, and never while driving or doing anything standing or active. It’s extremely common for students to fall asleep while using Whiskey Breath, so it should be used with care, only when appropriate.</li><li>​Use primarily before bed</li><li>​Can be used (with care) to reduce intense stress or anxiety</li><li>​After eating, this breathing pattern can aid in digestion</li></ul>​WARNING: breathing practices should never be done while swimming or bathing. These are dry-land practices only. Under no circumstances should you submerge in ice or water.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=800/editor-images/w5/bc202ccd-246d-4d7f-9294-3e8757624907" style="display:block;max-width:100%;max-height:400px;margin:24px auto"/>​To be clear, we already have tools to self-regulate. We roll out of bed straight to the coffee pot to get us going. We exercise, or go for a sweet treat; some of us smoke or vape to help calm us down. We go for the ice cream, chips and binge watch to distract our minds. We reach for that half glass of wine to help us relax before bed. These tools do work in the short term, but many have deleterious effects over time. Yoga Breathing is a tool that is so simple and so powerful. The effects are profound. The more that you practice, the longer lasting the results…. with no negative side effects.  Once you learn Yoga Breathing, you have that self soothing tool for life. Although these techniques are powerful, the most important idea that I can impart, is that you have to practice. 15 minutes a day is all that it takes. But Michelle, I don’t have 15 minutes! Lucky for you we break these practices up to a couple minutes in the morning, mid afternoon and before bed.  Easy peasy, if you do it! Just do it!! When is THE best to do these practices, Michelle? When you WILL actually DO them. Bring attention to how you breathe and adjust accordingly. Roll out of bed and sit in the shower and breath coffee breath; waiting in line in what you thought was the shortest line, breath water breath; just got out of a five hour day of meetings, breathe water or coffee breath, depending on what you do next. Work it in when you will actually do it. But I feel funny, breathing at work! Can you go to your car or just sit outside or in an unused room? Do it! Your body will thank you. Even just two minutes of breathing will have a significant effect on your body.​If you want to learn more, join my email list to find out when the next breathing practice is, get weekly tips like the information above, or join our upcoming 7-day breathing challenge.​Breathe slowly and deeply, my friends,​Michelle<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/8o/8855e44c-3d18-41ec-a26e-aef2bf27dd9d" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​​​​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga or if you would like a personal yogic / breathing consult then email me. I am happy to help. <a href="mailto:GratitudeYogawithMichelle@gmail.com" target="_blank" rel="nofollow noopener">GratitudeYogawithMichelle@gmail.com</a></div>

Today we talked about breaking down all of the different breathing styles into three different categories. Energizing practices, downregulating practices and balancing practices. It is important to remember when to use which practice. In order to help you remember, each category is named after a drink. If you think of when you would be drinking these or what you would be doing when you drink these different drinks, it will help you to remember these same qualities in breathing. 

For instance, if you are drinking coffee, it would be first thing in the morning or before a meeting because it is stimulating. Similarly when you are breathing in 

, it too is energizing. You would use coffee breathing style when you wake up, before exercise, before a meeting, and around 2-3pm instead of grabbing that sugary mid afternoon snack. Coffee breath is up-regulating, wakes you up, and prepares your body for activity and exercise.                    

 is a balancing breathing style, just like when you drink water, it is always a good choice, day or night; and it can be used freely without a worry.

 is down-regulating, relieves stress, and can help put you to sleep. When do you drink whiskey? Not during the day and not while using heavy machinery. We use this powerful tool before bed and sometimes after we have eaten to help digestion.

Your breathing pattern is defined primarily by your rate of breathing, meaning how fast or how slowly you breathe. As you’re reading this now, you’re probably breathing about 8-15 breaths per minute. This slightly-elevated breathing pattern is the “normal” in today’s busy world. You can affect your breath and your nervous system response in a matter of minutes simply by changing your breathing rate.

 Up-Regulating: breath at a rate of more than 20 breaths per minute

When you breathe at the rate of 20 breaths per minute or more, it stimulates your sympathetic nervous system which is ideal before exercise, before busy or task- related work, and also in the morning. Rapid breathing reduces CO2 in the bloodstream which leads to constriction of your breathing passageways and veins, so it should be practiced briefly, with care, and only at appropriate times. Never practice while driving.

 Balanced Breathing: 4-6 breaths per minute

When you breathe 4-6 breaths per minute, it has an adaptogenic effect on your nervous system. If you’re up, it will bring you down; if you’re down, it will bring you up. You can practice Water Breath standing, seated, lying down, and even while driving. Like drinking a glass of water, it’s always safe, always appropriate, and always healthful.

: breathing practices should never be done while swimming or bathing. These are dry-land practices only. 

Under no circumstances should you submerge in ice or water.

To be clear, we already have tools to self-regulate. We roll out of bed straight to the coffee pot to get us going. We exercise, or go for a sweet treat; some of us smoke or vape to help calm us down. We go for the ice cream, chips and binge watch to distract our minds. We reach for that half glass of wine to help us relax before bed. These tools do work in the short term, but many have deleterious effects over time. Yoga Breathing is a tool that is so simple and so powerful. The effects are profound. The more that you practice, the longer lasting the results…. with no negative side effects.  Once you learn Yoga Breathing, you have that self soothing tool for life. Although these techniques are powerful, the most important idea that I can impart, is that you have to practice. 15 minutes a day is all that it takes. But Michelle, I don’t have 15 minutes! Lucky for you we break these practices up to a couple minutes in the morning, mid afternoon and before bed.  Easy peasy, if you do it! Just do it!! When is THE best to do these practices, Michelle? When you WILL actually DO them. Bring attention to how you breathe and adjust accordingly. Roll out of bed and sit in the shower and breath coffee breath; waiting in line in what you thought was the shortest line, breath water breath; just got out of a five hour day of meetings, breathe water or coffee breath, depending on what you do next. Work it in when you will actually do it. But I feel funny, breathing at work! Can you go to your car or just sit outside or in an unused room? Do it! Your body will thank you. Even just two minutes of breathing will have a significant effect on your body.

If you want to learn more, join my email list to find out when the next breathing practice is, get weekly tips like the information above, or join our upcoming 7-day breathing challenge.

Yoga Breathing for Health and Longevity

Admittedly I did not love yoga after my first class (or my 5th class; it was a gradual acceptance). The chatter was nonstop in my head but I did come away more challenged and more relaxed. The more I came back, the better I felt.  So I kept coming back. To me it became a moving meditation; moving the body with the breath; being connected and in tune with oneself. During that first class, though, I found it was NOT as easy as I had imagined, but the true surprise was the sense of peace and joy / bliss that I felt once class was over. That feeling lingered with me.
The more yoga classes that I took, the more I discovered that yoga had the ability to meet all of my physical, mental, and spiritual needs. I was only thinking of this moment right now, which is always changing and always evolving. This moment, this moment, now this moment… There is no regret or guilt of the past to haunt my thoughts; there is no worry of the future to distract me. There is no more chatter, there is just now, being in this moment right now. I was bringing balance to my mind and body with yoga. Detaching from distraction and expanding my awareness through this moving meditation. 
Why do I bring this up? Because we all start from somewhere.

"You are not just a person whom we see with our eyes. There is an unlimited source within you, which you can unfold, little by little. The unfolding of the real you, or the Divine you, within the ordinary you is called Yoga. The potentiality, the divinity, is there, and you try to unfold it." ~ Swami Satchidananda
How do you get a yoga body? 
You have a body and you do yoga! Sounds too simple but yoga is for everyone! Yoga is beneficial for people with tight muscles and joints. Through yoga, we strive to find that balance between strength and flexibility. Being mindful to correct alignment and with the use of props, stiff muscles and fascia are safely stretched and aligned. 
If you are new to yoga, you may feel that it is difficult, or that you don't fit in because your poses look different than others, or that you are uncomfortable. We all started in this same place; slightly self-conscious, in the back of the room, looking around making sure that we are doing the poses "right", hoping the teacher won't focus on us. Maybe you had a bad experience at the gym or in a studio; it happens.  The beauty of yoga practice is just that. It is practice. We strive to improve ourselves for ourselves. To "stay on our own mat", meaning to not compare yourself to others; to be focused, to have no judgement and to be kind and understanding to yourself. That is a skill worth developing and carrying with you through your day. Can you imagine how less triggered or reactive that we would be? 
We all have different bodies and carry around different hurts that need healing in different ways.   If you have any concerns regarding starting a yoga practice, or injuries or conditions, please inform your teacher prior to your first class. Teachers can modify the poses to help you practice safely and intelligently. We can help you, if we know your needs. Together we can make practice safe and effective. Sometimes this requires the ok from a doctor prior to practicing. Sometimes certain yoga poses might make the situation worse. Just because a yoga teacher instructs you to do something but you know that something will hurt your fill in the blank (joint, back, tendon) then it is best to listen to your body and take a safe pose (maybe child's pose, maybe not) instead until you can join in class again. Your body and your breath are your best teachers.
So if you are new to yoga, then congratulations! You are about to embark on a journey to build strength, flexibility and balance. Be compassionate and patient with yourself. And great place to start is with at the beginning. Learn your foundation and build from there. If you are in doubt that this is for you, then I suggest that you find a teacher that you like, try a class to experience the benefits for yourself and then decide. How do you feel before class? After class? The next day?
One of my favorite things about yoga is that it is accessible to everyone, no matter your starting point. Yoga has changed my life for the better in so many ways. I'm stronger physically, mentally, and emotionally. I've accomplished poses that I had never imagined I would be capable of doing.

How often should I practice? 
It is said that practicing yoga once a week will help you maintain what you already have. Practicing 2-3 times per week will help improve functionality and flexibility. But to really see improvements it is best to do something each day like my gravity yoga challenge before bed.  Do something each day. Perhaps a yoga class every other day for the first month. This will give you a solid foundation. After that, a consistent practice of 2–3 classes per week will, over time, help achieve the changes you desire. For life-changing results, come 4–6 times per week. Remember, this is yoga practice, not yoga perfect. The biggest comment I get from clients is that “I am not good enough to do yoga”. This is why we do yoga! We are all self conscious and self critical of the things that we are not good at. That is okay. Do them anyway, this is how we improve; how we change; how we evolve.

Props to you!
The use of props to help open and deepen your poses. The use of props allows the yoga student to access the benefits of the postures regardless of physical condition, age or number of years you have practiced. Props provide stability and access to safer and deeper poses that one could not achieve without the bodily extension and added support of props. The use of props allow the mind to relax and the body to move deeper into poses. I love my props as a tool not a crutch. Props to you if you use props too!

The benefits of yoga: 
Yoga is the relationship that is built between the body, the mind and the breath. Yoga is creating a space, free from obstacles in your own body, to live. Yoga is freedom and release. Yoga is finding this release so that you can move your body with  better functional movement and stay stronger throughout your lifetime. A consistent yoga practice can help to create change: improved flexibility, increased strength, balance and emotional well-being, deeper relaxation, better sleep quality and relief from stress and pain. A regular practice provides the energy and peace of mind that we may need in our hectic lives.
I am grateful for the guidance of my mentors who inspire me to find my space in my body and own voice as a teacher. I want to share this joy of yoga with others, so that we can all gain inner strength, balance, flexibility and peace uniting our whole body, mind, and spirit…and eventually finding inner bliss!
Namaste explained:
"I honor the place within you where the entire Universe resides; I honor the place within you of love, of light, of truth, of peace; I honor the place within you, where, when you are in that place in you, and I am in that place in me, there is only one of us." ~ Mahatma Gandhi
Namaste,
Michelle


Disclaimer: This is for entertainment purposes only. This information and musings above are not medical advice and should not be substituted as medical teachings or medical advice. If you need medical assistance seek your functional medicine doctor or call 911. I am a yoga instructor, not a doctor, if you have yogic questions or comments about any of my newsletters, please email me at GratitudeYogaWithMichelle@gmail.com

<div class="mirror-content">​Admittedly I did not love yoga after my first class (or my 5th class; it was a gradual acceptance). The chatter was nonstop in my head but I did come away more challenged and more relaxed. The more I came back, the better I felt. So I kept coming back. To me it became a moving meditation; moving the body with the breath; being connected and in tune with oneself. During that first class, though, I found it was NOT as easy as I had imagined, but the true surprise was the sense of peace and joy / bliss that I felt once class was over. That feeling lingered with me.​The more yoga classes that I took, the more I discovered that yoga had the ability to meet all of my physical, mental, and spiritual needs. I was only thinking of this moment right now, which is always changing and always evolving. This moment, this moment, now this moment… There is no regret or guilt of the past to haunt my thoughts; there is no worry of the future to distract me. There is no more chatter, there is just now, being in this moment right now. I was bringing balance to my mind and body with yoga. Detaching from distraction and expanding my awareness through this moving meditation. ​Why do I bring this up? Because we all start from somewhere.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=340/editor-images/l9/9c3e8a01-cbbd-4eaa-9fb0-0af04a6f8f63" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​&quot;You are not just a person whom we see with our eyes. There is an unlimited source within you, which you can unfold, little by little. The unfolding of the real you, or the Divine you, within the ordinary you is called Yoga. The potentiality, the divinity, is there, and you try to unfold it.&quot; ~ Swami Satchidananda<h1>​How do you get a yoga body? </h1>​You have a body and you do yoga! Sounds too simple but yoga is for everyone! Yoga is beneficial for people with tight muscles and joints. Through yoga, we strive to find that balance between strength and flexibility. Being mindful to correct alignment and with the use of props, stiff muscles and fascia are safely stretched and aligned. ​If you are new to yoga, you may feel that it is difficult, or that you don&#x27;t fit in because your poses look different than others, or that you are uncomfortable. We all started in this same place; slightly self-conscious, in the back of the room, looking around making sure that we are doing the poses &quot;right&quot;, hoping the teacher won&#x27;t focus on us. Maybe you had a bad experience at the gym or in a studio; it happens. The beauty of yoga practice is just that. It is practice. We strive to improve ourselves for ourselves. To &quot;stay on our own mat&quot;, meaning to not compare yourself to others; to be focused, to have no judgement and to be kind and understanding to yourself. That is a skill worth developing and carrying with you through your day. Can you imagine how less triggered or reactive that we would be? ​We all have different bodies and carry around different hurts that need healing in different ways. If you have any concerns regarding starting a yoga practice, or injuries or conditions, please inform your teacher prior to your first class. Teachers can modify the poses to help you practice safely and intelligently. We can help you, if we know your needs. Together we can make practice safe and effective. Sometimes this requires the ok from a doctor prior to practicing. Sometimes certain yoga poses might make the situation worse. Just because a yoga teacher instructs you to do something but you know that something will hurt your fill in the blank (joint, back, tendon) then it is best to listen to your body and take a safe pose (maybe child&#x27;s pose, maybe not) instead until you can join in class again. Your body and your breath are your best teachers.​So if you are new to yoga, then congratulations! You are about to embark on a journey to build strength, flexibility and balance. Be compassionate and patient with yourself. And great place to start is with at the beginning. Learn your foundation and build from there. If you are in doubt that this is for you, then I suggest that you find a teacher that you like, try a class to experience the benefits for yourself and then decide. How do you feel before class? After class? The next day?​One of my favorite things about yoga is that it is accessible to everyone, no matter your starting point. Yoga has changed my life for the better in so many ways. I&#x27;m stronger physically, mentally, and emotionally. I&#x27;ve accomplished poses that I had never imagined I would be capable of doing.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=377/editor-images/5x/0d781df9-5c25-44fe-a183-89469bda7ef5" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><h2>​How often should I practice? </h2>​It is said that practicing yoga once a week will help you maintain what you already have. Practicing 2-3 times per week will help improve functionality and flexibility. But to really see improvements it is best to do something each day like my gravity yoga challenge before bed.  Do something each day. Perhaps a yoga class every other day for the first month. This will give you a solid foundation. After that, a consistent practice of 2–3 classes per week will, over time, help achieve the changes you desire. For life-changing results, come 4–6 times per week. Remember, this is yoga practice, not yoga perfect. The biggest comment I get from clients is that “I am not good enough to do yoga”. This is why we do yoga! We are all self conscious and self critical of the things that we are not good at. That is okay. Do them anyway, this is how we improve; how we change; how we evolve.<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=458/editor-images/7l/2a08822e-bff0-4bc9-8fbe-b31d00aa804b" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><h2>​Props to you!</h2>​The use of props to help open and deepen your poses. The use of props allows the yoga student to access the benefits of the postures regardless of physical condition, age or number of years you have practiced. Props provide stability and access to safer and deeper poses that one could not achieve without the bodily extension and added support of props. The use of props allow the mind to relax and the body to move deeper into poses. I love my props as a tool not a crutch. Props to you if you use props too!<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=375/editor-images/b3/677e175c-eaa1-48e7-95a9-6c5760e005e6" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/><h2>​The benefits of yoga: </h2>​Yoga is the relationship that is built between the body, the mind and the breath. Yoga is creating a space, free from obstacles in your own body, to live. Yoga is freedom and release. Yoga is finding this release so that you can move your body with  better functional movement and stay stronger throughout your lifetime. A consistent yoga practice can help to create change: improved flexibility, increased strength, balance and emotional well-being, deeper relaxation, better sleep quality and relief from stress and pain. A regular practice provides the energy and peace of mind that we may need in our hectic lives.​I am grateful for the guidance of my mentors who inspire me to find my space in my body and own voice as a teacher. I want to share this joy of yoga with others, so that we can all gain inner strength, balance, flexibility and peace uniting our whole body, mind, and spirit…and eventually finding inner bliss!<h2>​Namaste explained:</h2>​&quot;I honor the place within you where the entire Universe resides; I honor the place within you of love, of light, of truth, of peace; I honor the place within you, where, when you are in that place in you, and I am in that place in me, there is only one of us.&quot; ~ Mahatma Gandhi​Namaste,​Michelle<img alt="Image" class="image" src="https://cdn.lu.ma/cdn-cgi/image/format=auto,dpr=2,quality=85,width=200/editor-images/ii/5bee6391-f172-4d10-9b18-07b64f48a42c" style="display:block;max-width:100%;max-height:100%;margin:24px auto"/>​​Disclaimer: This is for entertainment purposes only. This information and musings above are not medical advice and should not be substituted as medical teachings or medical advice. If you need medical assistance seek your functional medicine doctor or call 911. I am a yoga instructor, not a doctor, if you have yogic questions or comments about any of my newsletters, please email me at <a href="mailto:GratitudeYogaWithMichelle@gmail.com" target="_blank" rel="nofollow noopener">GratitudeYogaWithMichelle@gmail.com</a></div>

Admittedly I did not love yoga after my first class (or my 5th class; it was a gradual acceptance). The chatter was nonstop in my head but I did come away more challenged and more relaxed. The more I came back, the better I felt.  So I kept coming back. To me it became a moving meditation; moving the body with the breath; being connected and in tune with oneself. During that first class, though, I found it was NOT as easy as I had imagined, but the true surprise was the sense of peace and joy / bliss that I felt once class was over. That feeling lingered with me.

The more yoga classes that I took, the more I discovered that yoga had the ability to meet all of my physical, mental, and spiritual needs. I was only thinking of this moment right now, which is always changing and always evolving. This moment, this moment, now this moment… There is no regret or guilt of the past to haunt my thoughts; there is no worry of the future to distract me. There is no more chatter, there is just now, being in this moment right now. I was bringing balance to my mind and body with yoga. Detaching from distraction and expanding my awareness through this moving meditation. 

Why do I bring this up? Because we all start from somewhere.