| Mailbag | |
Last Monday's health tip was a reminder to get up and stretch at least once every hour. Dr. Warren Goux sent in this question:
Will 2 min of stretchng every hour reverse the negative effects? Just how much is enough?
I went to the original research and found this comment from the research report printed in the British Journal of Sports Medicine:
"Given the recent recognition of this phenomenon of too much sitting, there are not yet any recommended clinical guidelines. Commonsense might suggest that it may be prudent to try to minimise prolonged sitting with 5 minute breaks every hour. However, more specific advice will require dose-response relationships between sitting and health outcomes to be defined using controlled studies. Many of the possible interventions that encourage movement may well be undertaken in settings in which prolonged periods of sedentary behaviours are the norm." |
| Yoga Study Books | |
In February, we began our study of the original yoga knowledge, and building a bridge to our JudeoChristian traditions. The 196 yoga sutras, or little lessons, were compiled some 500-800 years before Christ. You can find many translations and interpretations on the Internet for free if you'd like to follow along. Sanskrit is hard to translate into English. However, I enjoy these two translations as the commentators often set the lessons in a Christian context. Here are my picks for the best two:
How to Know God: The Yoga Aphorisms of Patanjali
by Swami Prabhavananda by Vedanta Press & Bookshop
Paperback 
List Price: $10.95
Our Price: New and used from $6.25 Buy Now
Below is a brand new translation/commentary--the one above was written in the 1930s I believe. The cover is a bit scary for Westerners, but the commentary makes the sutras, well--rather enlightening!
The Wisdom of Patanjali's Yoga Sutras: A New Translation and Guide by Ravi Ravindra
by Ravi Ravindra by Morning Light Press
Hardcover
List Price: $14.95
Our Price: $11.21 Buy Now |
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Spiritual Formation |
Last Friday I asked which of my readers posted the lovely testimonial on Christianity Today's blog on yoga which has gotten so much attention (below). One of my readers did 'fess up--a student from my summer yoga class I teach in Santa Fe who wishes to remain anonymous. Thanks!
I was suspicious of Christian yoga - I thought it would be really lame and cheesy. But then I had the chance to take a couple classes with Sarah Riehm of Redeeming Yoga - http://redeemingyoga.com/index.htm and found it to be a prayerful, rejuvenating time for my faith. She incorporated reading Psalms into meditation. Now I don't practice yoga regularly, but I get her e-newsletter - it's very cool!
Yoga Sutra I.24 Ishvara {God} is a special kind of being, untouched by ignorance and the products of ignorance, not subject to karmas or samskaras or the results of action.
Before you get all Christian huffy on this lesson, this is not a complete definition of God here--the next several lessons expand on His glory. This lesson is a bit more Sanskritish than the others we have looked at. The simple definition of karma is the effects of past action. Samskara means impression or influence. What this lesson basically says is that God is not human and not subject to human frailties. At the time these lessons were compiled, many people worshipped Gods who were very human-like in their emotions and actions--jealous, boastful, angry, vengeful--very much like the Greek Gods. Yoga took an extremely radical path for the time, advocating just one supreme benevolent God, immutable and eternal.
Bible Study: Psalm 18 (from BibleGateway.com)
Key Bible passage: Psalm 18: 30
30 As for God, his way is perfect;
the word of the LORD is flawless.
He is a shield
for all who take refuge in him.
This passage from Psalms 18 gets at the same concept. Our God is not swayed by human frailties. He is permanent, unchanging, and Perfect.
TODAY'S CONTEMPLATION
In this world of constant change and chaos, it is good to be reminded of the unchanging nature of God's love. If you are feeling a bit scattered today, take time to savor Psalm 18. As you know, this Psalm was a poem originally sung, first by King David and then in the temple. I find these Psalms come alive if you approach them like a song. Good yoga abdominal breathing is much like what singers learn for good breath control.
(inhale) 1 I love you, O LORD, my strength.
(exhale) 2 The LORD is my rock, my fortress and my deliverer;
And so forth!
46 The LORD lives! Praise be to my Rock!
Exalted be God my Savior! |
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| Coffee--the Newest Health Beverage? | |
Since I write so frequently about the health aspects of certain foods and drinks, one of the most frequent questions I get is about the dangers of coffee drinking. Here's the bottom line about coffee. Coffee can be GOOD for you, in moderate amounts, and offers some significant health benefits.
I drink coffee and truly enjoy it, but cover my bets and switch to green tea in the afternoon so my sleep patterns are not interrupted. For me personally, two cups in the morning is ideal. More than that, and I suffer from the "crash and burn" effect of too much caffeine.
There have been a flurry of research reports lately about coffee, most of them supporting the health benefits of coffee. One caveat: since coffee is such a huge industry, it draws quite a bit of attention and many of the reported 19,000 research studies are sponsored by Big Coffee. For example, prestigious Vanderbilt University received a $6 million grant from the Brazilian Coffee Association to set up the Institute for Coffee Studies within the Vanderbilt Addiction Center. Vanderbilt research will focus on how coffee affects the brain and whether coffee can be used to treat depression and to prevent relapse in patients who have successfully undergone alcoholism treatment.
While research studies that wind up with great results for their sponsors are a bit suspect, there have been a number of interesting studies that show coffee can be very effective in staving off Parkinson's Disease. From WebMD: At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three showing the more they drink, the lower the risk. Other research shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in liver cirrhosis risk, and nearly half the risk of gallstones.
I briefly scanned several research reports this morning that reported some suprising health benefits from coffee drinking, from reducing asthma symptoms to preventing tooth decay. Again, I'm a bit skeptical about these coffee-funded research reports. Yet enough evidence is in that you don't have to feel guilty about your cup of Joe. There are still doctor's warnings out there for avoiding coffee if you are pregnant, have heart problems or osteoporosis. And if you do drink coffee, consider buying fair trade organic coffee.
We particularly enjoy this brand from Costco. IMPORTANT NOTE: It's $12 cheaper if you buy this directly at a Costco store rather than through this link. I put this here just so you can recognize the product, or if you don't have a Costco store handy.
Ruta Maya Organic Coffee Medium Roast 2.2 Lbs.
by Costco
Misc.
Our Price: $31.98 Buy Now
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Warrior II | |
The biggest change I've experienced directly through my regular yoga workouts is developing powerful upper thigh muscles, which really puts a spring my step! Good upper thighs also help you keep a good posture and protect your lower back. Warrior II can help you develop these muscles as much as a leg machine in the gym. When performing Warrior II, try to get your front thigh parallel to the ground for maximum benefit, although beginner's will probably not be able to hold that low. Another important thing in Warrior II form is to keep your hips in the same position throughout. You just move your feet and head--the rest of your torso stays in place. In class, we enjoy doing Warrior II in a flow. Start in 5-Star with legs apart and arms up at shoulder height. Exhale down into Warrior II, pause, inhale up into 5-Star, pause, exhale down into Warrior II on the other side. As you continue, you'll settle into an almost balletic rhythm that is very calming. Both feet move as you go in and out of the pose. The front foot will turn straight ahead, but also pull your back foot in slightly for better balance and poise. Protect your knee and make sure it doesn't extend in front of your toes as you sink into the pose.
For instructions on this pose, click here (photo and instructions courtesy of Yoga Journal).
If you'd like a more structured way to practice yoga, try the new Redeeming Yoga Workbook and Journal, now available for sale on-line. It contains an 8-week program of meditations, health tips, Bible study, plus room for journaling. Click here to order now! |
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Thank you so much for spending time here today. If you have any questions or suggestions, please feel free to E-mail me at sarah@redeemingyoga.com. I'm obligated to say that none of the information contained in this E-letter should be construed as medical advice. Before you modify your diet or fitness regimen, please check with your doctor.
Sincerely,
Sarah Riehm
Redeeming Yoga |
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