Hydration and Electrolyte Replacement

With warmer temperatures and a nice humid room, you will be sweating more (probably profusely!). It will be very important to keep yourself well hydrated and to replace the loss of electrolytes (body salts and minerals) lost during class in your sweat.

Dehydration and electrolyte imbalance go hand in hand. Water alone is insufficient!!! Please replace the sodium, potassium, chloride, and magnesium in your body.

We offer these products to help you with your class:

• Coconut water (670mg potassium and 60mg sodium)
• V8 (320mg potassium and 330mg sodium)
• Electrolyte powders you can add to your water
• Gatorade (75mg potassium and 270 mg sodium 

• Cool, clammy skin
• Little or no urine with dark color and strong smell
• Dizziness
• Headache
• Fatigue
• Confusion
• Poor concentration
• Irregular heartbeat, fast or hurried, skipping beats
• Low blood pressure
• Fast, shallow breathing
• Mottled skin on elbows and knees
• Cramps

Caffeine and alcohol are diuretics; they will increase the flow of urine and pull water and electrolytes from your body!!!

Potassium, along with calcium and sodium, is an electrolyte (mineral salt) important to the human nervous system, muscle function, fluid balance, and heart, kidney and adrenal functions. A deficiency of potassium (hypokalemia) can manifest as weakness, fatigue, confusion, heart irregularities, and sometimes problems in muscular coordination. The first sign of a potassium deficiency is usually generalized weakness.

Most people get sufficient potassium in a reasonably healthy diet - one that includes fresh fruits and vegetables and is low in sodium. Mineral imbalance can occur from starvation diets, but more commonly results from excessive fluid loss from sweating, diarrhea, or the use of diuretics and laxatives.

People who exercise heavily, and therefore sweat heavily, have higher potassium needs; they may need to take supplements to balance the electrolyte levels, or to bulk up their menus with high potassium foods.

Foods rich in potassium include bananas, citrus fruits, dried apricots, green leafy vegetables,  fish (especially salmon, flounder and tuna), legumes, melons, tomatoes, whole grain cereals and yogurt. (Harvard Medical School, 2006)

Standing Separate Led Head to Knee Pose   

Dandayamana-Bibhaktapada Janushirasana

MEDICAL BENEFITS                                              

• Stimulates the thyroid gland to improve metabolism and immune system
• Good for depression
• Brings blood through the brain, good for memory loss
• Good for diabetic conditions
• Assists in regulating pancreas and kidneys
• Creates extension of the joints of the spine
• Increases flexibility of the spine and sciatic nerves and of most of the tendons and ligaments of the legs
• Trims and firms abdomen, waistline, hips, buttocks, and thighs
• Strengthens legs and increases blood circulation in legs
• Strengthens the rectus abdominus, gluteus maximus, oblique, deltoid, and trapezius muscles
• Good for the digestive system
• Helps regulate body chemistry and hormones

TIPS

• Tuck in the chin and keep it there as you move toward the knee
• Curl your body up and out, over and down. Your back must not be straight as you go down.
• This is a compression pose, your throat should feel slightly choked                         
• Eyes on your belly button or chest
• Exhale 100% air out of lungs as you go down
• Suck in your stomach to create compression and stabilize the spine
• Priority is always placed on keeping the forehead touching the knee, it is okay to bend the knee and bring it to the forehead
• This is combination of rabbit pose and balancing stick, and the great thing about it is you get all the medical benefits of the two poses
• AND YES YOU MUST DO RABBIT AND BALANCING STICK TOO!!!