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Yoga Bound

Yoga For Life. Yoga For Every Body.

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The “Master Cleanse” 10 day Lemon Juice Fast

January 8, 2012 By yogabound Leave a Comment

The “Master Cleanse” – 10 Day Lemon Juice Fast
By Deb Bobier (YogaBoundDeb)

Lemon Tree

Lemon Tree

There are basic natural lifestyle habits which, once incorporated into your daily life, can make a tremendously positive difference to your health. Drinking lemon water is certainly one of them.

It’s the New Year and I have just started my annual fast. There are many ways to fast and reasons for undergoing the ritual. Many religions have traditional fasting periods and rules – Lent, Ramadan, Yom Kippur, etc. And there are a host of largely positive medical reasons to do occasional light fasting. I do it simply to give my body a break from eating, to detoxify, and to experience other beneficial aspects for my body, and mind.

There are also many different ways to fast. Fasting can be dry fasting (no food, no water), liquid fasting (water, juices, etc.) and everything around that from skipping a meal to omitting certain foods from your diet for a period of time. Certain fasts are obviously more difficult than others and some care must be used in choosing the appropriate fast for your overall consitution and lifestyle.

From a Chinese Medicine perspective, fasting is best done with relatively healthy individuals who regularly consume excess amounts of foods in their diets (i.e. many western people). People who eat well on a regular basis, are not overweight, not overly toxic from poor quality foods, alcohol, etc. will not require as much fasting (if any) and it could be potentially weakening to them. Fasts should also be avoided by anyone who is underweight, cold and/or weak, recovering from significant illness, pregnant, and people with heart conditions, colitis, epilepsy, and diabetes. These are general rules, however, and certain types of fasting will be safer than others.

Though I have a pretty healthy diet, over the Holidays I know I over indulge and eat things I that aren’t part of my regular healthy diet. I end up feeling sluggish and I can see and feel the added weight. So what better time than the New Year to get myself back on track for the coming year. The one I like doing at home is called the 10 day Master Cleanse by Stanley Burroughs. This cleanse has been used by many people around the world as a safe and relatively easy way to strongly cleanse our digestive and elimination systems. But don’t feel you have to go the entire 10 days. I am starting with five days. And may or may not continue.

Lemon Juice for Fasting

Master Cleanse - Lemon Juice Fast

There are three main parts to the fast:

1. The Lemon Drink

2. Salt Water Drink

3. Herbal/Laxative Teas (There are a variety in your local grocery store, ones with senna work well.)

The main recipes for the fast are as follows:

Lemon Drink:

1. 2 tablespoons fresh squeezed organic lemon or lime juice (approx. 1/2 lemon).

2. 2 tablespoons organic maple syrup (Grade B).

3. 1/10 teaspoon (a small pinch, by preference) cayenne pepper.

4. 12-16oz pure spring water (room temperature).

For more portability, you can use the following measurements to fill a gallon jug (5 Lemons/Limes, 1.25 cups of maple syrup, 1 teaspoon cayenne, fill to the top with spring water).

Drink 6-12 glasses of the mixture a day for 10 days. You should also drink plain water throughout the day if you find yourself thirsty.

Salt Water Drink:

1. 2 teaspoons of natural sea salt

2. 1 quart of lukewarm water

Drink the entire quart quickly in one sitting first thing in the morning. You should need to eliminate in 1-3 hours, possibly a few times. (Now this didn’t happen to me. And I am not sure why. But I don’t think it is anything to be concerned about.)

Why the Lemon Juice Fast:

Lemons are Good!

Lemons are Good!

Drinking water-diluted lemon juice on a daily basis has amazing health benefits! In his classic 1939 book “Back to Eden”, Jethro Kloss, the father of herbalists points out: “Lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons, liquefies the bile, and is very good in cases of malaria. Sufferers of chronic rheumatism and gout will benefit by taking lemon juice, also those who have a tendency to bleed, uterine hemorrhages, etc.” He goes on to add: “… Lemon is an antiseptic, or is an agent that prevents sepsis [the presence of pathogenic bacteria] or putrefaction [decomposition of tissue]. It is also anti-scorbutic, a term meaning a remedy which will prevent disease and assist in cleansing the system of impurities.”

Lemon is not only a vitamin C rich citrus fruit and an immune system booster, it also acts as blood purifier and improves the body’s ability to get rid of toxins. When taken regularly it acts as a tonic to the liver and stimulates it to fulfil its daily digestive and cleansing functions. Lemon is also believed to help dissolve gallstones and is a superior body alkalizer.

What To Do While You Are Fasting:

Your period of fasting is an excellent time to really relax yourself. You will likely have more energy than you might have thought you would, but strenuous activities are best avoided during this time. This is a good time to relax, read books you’ve been wanting to read, watch movies, and have simple engagements with friends and family. Activity-wise walking is good, exercises such as Yoga and Tai Chi are also good. I walk. Work on my website like posting this. And being a yoga teacher I start with my regular sequence staying aware of when I need to modify postures or my practice based on my energy level at that moment. Movement will help energize you when you need it and stave off cravings. This is also a good time to perform some simple meditation techniques.

I use different meditations. My meditation when walking is simply staying aware of your breath entering and leaving your body, staying present in your body, observing what is happening within you. And staying aware of your surroundings. If anything stressful enters your mind, just let it go and refocus on your breath and the present moment. And cultivating feelings of peace and being at one with the Universe.

I love meditating in my garden, or while gardening. Doing the same things I mentioned above. When I am doing my yoga, I do the same thing. In a sitting meditation again, many of the same things adding in intentions, positive thoughts, etc.

Breaking the Fast:

Breaking a fast properly is really important. What and how much you begin putting back into your body must be strategic and thoughtfully considered. At the end of the fast you need to ease your body back into digesting food, so initially some juices, then soups, then steamed vegetables, and finally whole foods.

Start with having approximately 4 ounces of orange or grapefruit juice mixed with the same amount of water and drink a few times during the day. In the evening you should have a vegetable soup (vegetable broth) made from seasonal leafy and root vegetables such as kale, beets, carrots, celery, potatoes, some cayenne, some salt, etc. Focus on drinking the broth, not eating the vegetables – although you may have some.

On the second day increase the amount of orange juice to 8 ounces, still mixed with water and have more of the soup.

On the third day have the juice in the morning. Then start eating normally, possibly restricting meat, fish, eggs, bread, tea, milk, and/or coffee for another 1-3 days. I try to stick with fresh fruits and veggies then add in steamed, broiled or baked fish or chicken.

And every day, try to drink at least 8-10 glasses of good water with a splash of lemon juice for continued benefits. Don’t buy bottled water. It is expensive and isn’t always pure. Get a reverse osmosis system set up at your house and be sure it is the one that puts the good stuff back into the water.

Now that you are done:

So if you decide to do the fast, let me know how it worked for you. Fasting can be a great stepping stone to a healthier diet and lifestyle. The truth is that there are no secrets to good health and fitness other than simple moderation, eating a wide range of quality foods, and activity or movement of any kind. Many people wait for the ideal set of circumstances to do their workout program, their diet, etc. In reality these things are unnecessary. I believe in a simple diet based largely on whole foods, give Quinoa (keen wah) a try with lots of fresh veggies. Avoid snacking unless it is something fresh and healthy. Drink lots of lemon infused water, and set up your life so that you walk (every step counts). Or ride your bike as often as possible. Good luck! And stay moving!


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Words of Wisdom from a Yoga Guru

January 5, 2012 By yogabound Leave a Comment

Bikram’s Last Seminar – Words of Wisdom from a Yoga Guru
By Anita Thompson

PHILADELPHIA — As the economy was tanking, it was good to get away from New York, spending Saturday with Bikram Choudhury, founder of Bikram’s Yoga College of India. I was not expecting a quiet “ommmm” incense filled seminar. No. Being familiar with the method, I was ready for his tough love, truth telling yoga teaching — “punch in the head enlightenment” practice.

The well known “torture chamber yoga,” that has over 1700 certified schools worldwide and is a known enemy of cottage cheese thighs, flabby stomachs, high blood pressure, and many other human ailments including neurological ticks, depression and “bad backs” is as loved as ever.

His yogic series has been approved by the American Medical Association, and of course his is not the only method that works, but unless you’re an idiot (very harsh word), you start to understand that this Hatha Yoga (means physical practice), when done properly, can integrate your body, mind and spirit.

Earlier in the lecture he explained, well yes, the meaning of life: Truth. “The life journey first needs a good foundation.” He also explained the need for proper training, from caring professionals rather than doting parents. “Parent’s love and compassion destroy children’s lives.” Why? Because they can’t/don’t always tell their children the truth. The culture of India, where one finds a guru (teacher) early in life, is exposed to that guru’s teaching: The truth, even when it hurts.

A parent’s dream is for the child to become a doctor, right? Bikram told us of the time he told an assemblage of American Medical Association doctors that “you guys are nothing but licensed drug dealers. You prescribe pills to people even though you know the side effects of putting people’s immune systems in a coma. Shame on you.”

He treated his good friend and head cardiologist at UCLA medical center for high blood pressure, not with pills, but with a month of yoga that dropped the friend’s pressure below mine.

Bikram isn’t known for keeping his opinions to himself. Midway through the Philadelphia seminar, while some yogis were on stage demonstrating, he asked us, almost as an aside, if we were going to let our treasury be looted again in the last days of the administration, this time for $700 Billion.

Ouch, the truth hurts.

As for the yoga, I can testify that it is true what you’ve heard: It sheds pounds, calms the mind, helps you stretch, strengthen and understand your body. And yes, it hurts.

In India, after treating individuals during his earlier career with the same ailments doctors treat patients for today, he wanted a way to treat many people at once, and in a way to prevent the illnesses from developing in the first place.

And how did he get to the United States? Richard Nixon. Nixon gave him an unexpected green card after curing the famous thrombophelebitis that almost killed him during the infamous Kennedy/Nixon debates. Bikram has gone on to treat other celebs such as such as Indira Gandhi, Kareem Abdul-Jabbar, John McEnroe, Serena Williams, Quincy Jones and Shirley McClain, Madonna, and on and on.

His 30+ years in the United States has produced hundreds of thousands of regular Bikram Yogis who take his classes, often like devotees, the Philadelphia seminar attendees were shocked when he announced that, “Oh by the way, this is my last seminar, after Orlando.”

As the audience gasped, one of his handlers reminded him that he will be doing a seminar for 10,000 people in London in October (even though Bikram tried to cancel it). “Oh, that’s right.” He said. “Then I’m done. My teachers are so good now, I can spend more time with my family.”

This is hardly the end, however. His trademarked sequence of 26 postures that he selected and choreographed from Hatha yoga (which developed over thousands of years in India) that stimulate every system in the body, was passed on to other teachers starting in 1994. Now, there are over 5000.

The approach has evolved into a system where teachers receive nine weeks of training and serve a six-month apprenticeship at a Bikram Yoga location, and are recertified every two years. Once teachers launch their own studios, they must adhere to strict standards that keep the brand unified, like a franchise. No cheating.

So no need to worry. Although his seminar days are nearing completion, you can still take his classes in L.A., or visit your nearest Bikram torture chamber to stretch, sweat, and work that body yours into good health — and get a little truth from your local guru, even if it hurts.


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Yoga Benefits

September 13, 2011 By yogabound Leave a Comment

Yoga cultivates wisdom, tranquility, compassion & love.

Yoga is an ideal form of exercise. Yet unlike other forms, Yoga offers the full range of fitness benefits. It develops strength, stamina, flexibility, and vitality.

The gentle stretching action involved in each yoga posture promotes a gradual, safe increase in the flexibility of the whole body.

The thousands of yoga postures were created to work every single muscle in the body. And flexibility is developed gradually, safely, and always at your own pace. Since none of us is alike, the effects of Yoga vary from person to person. You don’t have to be physically fit. Or, spiritually inclined to experience these benefits. Yoga boosts vitality, and enables recovery.

  • Yoga has rejuvenative properties that many are claiming cure everything from diabetes to cancer. While these may seem like wild claims, there’s no denying the benefits.
  • Yoga reconnects you with your own Power.
  • Yoga will enable you to discover the sacred link that ties body with mind, mind with soul, inner world with the outer world, and material achievement with spiritual aspiration.
  • Yoga restores the body-mind to its fundamental state of well-being, ease, and vibrant alertness.
  • Yoga can create a sculpted body, perfect mind control, and perfect peace with one’s own Self, the world, nature and God.
  • Yoga is wonderfully nourishing, working beyond the superficial, to the deepest core of our being.
  • Yoga purifies, and cleanses every muscle, joint, organ, all parts of the body. The skin, and eyes are the external reflections of this internal good health.
  • Yoga develops muscular strength, and cardiovascular fitness.
  • Yoga produces an alert, relaxed, and tranquil state of being.

Depending on the style, Yoga can promote both cardiovascular, and muscular stamina. Many styles of yoga promote ‘Active’ poses. Through the continuity of action, or vinyasa, cardiovascular stamina is developed. Through contraction of the muscles while holding the postures, muscular stamina is developed. Yoga while not intentionally aerobic, can increase the heart rate at certain points until greater fitness is developed.

Yoga goes beyond muscular strength. You will find that you develop muscular stamina as a result of working deeper into the poses. Muscles will lengthen, as opposed to contracting And, a deep strength will become apparent. Hatha Yoga demands muscle use which in turn increases the efficiency of the muscle fibers. The body becomes toned instead of becoming larger.

If you practice with focused attention you will notice a feeling of deep but alert relaxation when you are finished. However, if you have chronic fatigue syndrome, the feeling of tiredness may take longer to go away. But it will. At all times it is important to realize that our bodies are different, every minute of everyday.

Each yoga practice will be different than the one before. And, the one after. Listen, honor and respect where you are at the moment. This is not a competition. This is a warning. Make the necessary changes in your personal life that will promote the benefits of your Yoga practice. Be kind, and gentle with yourself. And, set realistic goals if you plan on making lifestyle changes.

It is inevitable that increased circulation will be a byproduct of your Yoga practice. You are moving. You are generating heat. As you build muscle your body naturally tones. You are sending fresh, and continuous blood supply (oxygen) to every organ, tissue, muscle and joint in your body. Not to mention your skin. You are being purified of toxic wastes, allowing the nutrients in. There is nothing in your body that isn’t benefiting from your Yoga practice.

All of this leads to increased vitality, and improved health which translates to an enthusiasm, and appreciation of life. The cosmetic effect will be obvious. As circulation improves, so does skin tone and skin quality. This is further enhanced by the vitality of the internal organs, especially the liver, and kidneys in keeping the body healthy and vital.

Yoga affects the mind as much as the body. It improves concentration, increases alertness, precipitates perceptual, and rational clarity, cultivates calmness, develops equanimity, instills confidence, and nourishes contentment. These benefits all depend on presence of mind during practice.

Yoga goes deeper than the mind, penetrating to the core of our being, to our very soul. But, Yoga must be approached openly without ambition, pride or any specific objectives, or predetermined ideals. It is about self-knowledge.

It inspires deep self-acceptance, provides continuous self-validation, and self-empowerment. In short: self-love. Manifesting itself as a genuine, spontaneous compassion, and generosity for, and interest in all beings, and our humble place in the Universe.


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Chakra Activation

September 13, 2011 By yogabound Leave a Comment

Chakra Color Journey

Chakra Journey

The most powerful way to open, activate, energize, and balance all of our chakras is to keep our bodies, and our minds in a healthy condition.

Learning to be our own best friend, being kind to ourselves and learning to love ourselves and others unconditionally. Though it may not appear a very scientific approach, LOVE truly is the greatest healer.

Love is vitalizing, and nourishing. The sustenance of life. When we begin to love, and accept ourselves, we are able to offer this love to others. Our minds, and our bodies become charged, and vitalized with this “electricity”.

This may seem a difficult thing to achieve, but in actuality, it is possible if you believe. Once you believe, this belief sets into motion the desire within ourselves to move into this state of being. Then everything we think, and do begins to manifest this reality immediately!

Our entire body/mind system is a connecting link to all levels of universal consciousness. Each one of us is interconnected, a holographic part of ‘All That Is’. As we open ourselves into greater expression of love, caring, wisdom, power, joy and other positive emotions, we give a wonderful gift to ourselves and to all of creation.

As one person becomes whole, humanity on a collective level is that much closer to wholeness. Other things you can do to awaken the chakras…….

  • Yoga and exercise charges and activates the chakras. There are certain types of yoga that are used specifically for activating chakras. We explore this and more in our yoga classes and workshops, and on our YogaBound travel adventures.

  • Become aware of your breathing. “Conscious breathing” aligns the body, mind, and spirit!

  • Use your imagination. It is one of the most valuable tools you possess for creating any reality you choose. Reality is what you dream it to be! We are regularly asked how we are able to do what we do; Travel the world, exploring the art of living, and doing yoga. First you dream it. Then you find a way to make it happen.

  • Consciously expand your expression of unconditional love, compassion, gratitude, forgiveness, and creativity.

  • Meditate, visualizing the corresponding color of the chakra saturating and balancing that part of your body. Do all seven chakras from the base of the spine to the top of the head.

  • Live your life in alignment with honesty, and complete integrity. Also known as “The spontaneous right action’.

  • Utilize the vibrational power of sound (singing, chanting, musical instruments). If chanting, use the beeja mantra of each chakra. If you begin at Muladhara the mantra would be LAM, VAM, RAM, YAM, HAM, AUM.

  • Eat fresh fruits and vegetables that are rich with the corresponding colors of the chakras.

  • Put clear quartz crystals in your drinking water. They help restructure the crystalline properties of the water, and aid the activation, and acceleration of personal consciousness.

  • Selfless service will aid the opening of the chakras in a natural and non-forceful manner.

  • While lying down, place either the corresponding stone from the mineral kingdom, or a clear quartz crystal, on each of the chakra points on the body. By enhancing the positive flow of energy throughout one’s body, and mind, this technique helps to bring up, recognize, and clear emotional blocks.

  • Utilize the power of prayer, meditation, visualization, and affirmation.

  • Fasting for short periods (under the supervision of a holistic doctor) is an excellent way for not only regenerating the body, but for also bringing about spiritual, and psychological insight and revelation.

  • Relax in a comfortable position and begin to breathe. Imagine, and feel yourself inhaling, and exhaling through a given chakra point, moving up, and down each Chakra. This will charge that chakra, and the surrounding organs with vital life-force.

Convening with nature is good for the soul. Spend time outdoors, watch a sunset, or take a walk through the woods. Even sleep outside on the ground in a beautiful place, with your head facing north, to align with, and become charged by the Earth’s electromagnetic field. There are places of power on the Earth that are considered to be the chakras of the planetary body.

We must all remember these things, and take personal responsibility to awaken ourselves, and others. Love is the source of all healing so begin by nurturing yourself.


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Pranayama KapalaBhati or Breath of Fire

September 8, 2011 By yogabound Leave a Comment

Some call kapalabhati a pranayama, while others call it a kriya (kapala means skull and bhati means light or lustre). This is similar to bhastrika, only milder. In it inhalation is slow, exhalation vigorous, but there is a split second of retention after each out-breath. Do kapalabhati instead of bhastrika if the latter proves too strenuous.

Technique:

The key to effective Kapalabhati Pranayama, as with all types of pranayama, is to remain relaxed. And to stay focused and mindful of what is occurring. Sit in a comfortable cross-legged position with an erect spine, shoulders wide, sternum lifting with each inhalation. Close the eyes. Take several deep breaths and feel tension leaving the body through each exhalation. Relax the body, yet keep it active and engaged. Tension free. Allow the throat to open, and relax. Exhale forcefully through the nostrils, contracting the abdominal muscles. The inhalation happens passively. Repeat slowly at first to make sure the belly is relaxing after the contraction. Then resume the forceful exhalation, finding your own rhythm.

Always start slowly, limiting your repetitions until the body is ready to move to the next level. As you become more comfortable with Kapalabhati, you can increase the repetitions, working towards 100 repetitions per round. If you feel short of breath, slow down to allow more time for the inhalation. To practice alternative nose breathing, close the right nostril with the right thumb, exhaling sharply. Switch the hold on the nostrils, and close the left nostril with the ring finger, exhaling sharply.

Some of the Effects: 

Both these activate and invigorate the liver, spleen, pancreas and abdominal muscles, and improve digestion. They strengthen the abdominal muscles, diaphragm and heart, deeply massage the internal organs, stimulate digestion and elimination, remove stale air and toxins from the lungs, and pumps fresh Prana into the cells of the body. They energize, massage and cleanse the central nervous system, bringing mental clarity, and alertness. They drain the sinuses, and stop the nose running. They also create a feeling of exhilaration. When done through alternating nostrils, there is a balancing effect.

Kapalabhati purifies ida and pingala nadis, removes sensory distractions from the mind and is used to energize the mind for mental work. It removes sleepiness and prepares the mind for meditation. It has a similar cleansing effect on the lungs as bhastrika does. It is good practice for asthmatics, and those suffering from emphysema, bronchitis and tuberculosis.

After a few months of proper preparation, it can be effective for women to use during childbirth. It balances and strengthens the nervous system and tones the digestive organs. For spiritual aspirants, this practice arrests thoughts and visions.

Precautions: 

If pain or dizziness is experienced, stop the practice and sit quietly for some time. When the sensation has passed, recommence the practice with more awareness and less force. If the problem continues, consult a yoga teacher.

Contra-indications:

Kapalabhati should not be practiced by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia, gastric ulcer, colitis, recent surgery, emphysema, or during menstruation or pregnancy (unless you have been practicing prior to becoming pregnant). You may instead do Ujjayi Pranayama. Or, Dirgha Pranayama.

Note: 

Kapalabhati is also one of the six shatkarmas. The Sanskrit word kapal means “cranium” or ‘forehead’, and bhati means ‘light’ or ‘splendor’. Also ‘perception’ or ‘knowledge’. Hence, kapalabhati is the practice which brings a state of light or clarity to the frontal region of the brain. Another name for this practice is kapalshodhana, the word shodhana meaning ‘to purify’.


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