Yoga Poses for Better Digestion

As Thanksgiving approaches, we all gather around the table to experience a yearly dining event like no other. We can all get swept up at the moment and eat numerous rounds of turkey, stuffing, mashed potatoes, and cranberries during the day. All of the return trips to the dinner table go from feeling satisfied to complete and feeling stuffed and downright uncomfortable. Listen, I love to eat too, but we have to remember to take a healthy, disciplined approach when dining on this holiday. It’s important to remember to be aware of portion sizes, stopping once we feel satisfied, and to include some movement in between trips to allow for proper digestion to occur.  What are some ideas of movement you can do after one of your meals? Taking a walk with family or your dog in the neighborhood can be beneficial for the digestion of your food. Feel free to put up your Christmas decorations after a meal to encourage some movement if you feel festive for the holidays.  

And finally, another great way to assist in healthily processing your food is to practice yoga. Yoga has been found to offer many health benefits to aid in your digestion. Many scientific studies have shown that adults can decrease the symptoms of IBS with regular yoga practice. Studies have also shown that yoga can help relieve gas, bloating, constipation, and increase bowel movements. 

How does yoga help, though? He’s a list of the benefits and how it breaks down.

• Yoga poses help to stretch the body and massage the abdominal muscles. This movement helps food to move efficiently along the digestive tract.

• Utilizing twisting yoga poses helps to “wring out” some of the abdominal organs, enabling more efficient bowel movements (peristalsis) and relieving constipation.

• Yoga improves the circulatory system. The yoga poses allow the blood to circulate more efficiently in the digestive organs, thus aiding digestion.

• Regular practice of yoga discourages fatty deposits.

• Yoga helps to reduce stress and anxiety, which are a standard connection to digestion issues.

• Yoga increases the parasympathetic nervous system, offsets the sympathetic nervous system, or the body's “fight or flight response.”  This transition allows the body to recover from stress and helps the body back in homeostasis.

• Deep breathing during yoga helps the body relax, but it also oxygenates cells to help the organs work more efficiently.

By getting into a regular yoga practice, you’ll begin to experience a decrease in stomach irritation brought on by digestion issues. By incorporating poses such as spinal twists, back bending, and lateral extension, you’ll help absorb your food. It’s also essential to include some breathing exercises and end your yoga session with an inversion to help with the breakdown of your meals. This awareness of how a healthy mind and body connection will not only help decrease the chance of an upset stomach after meals, but you’ll sleep more soundly at night without interruption too. 

            Click on the link to practice a flow specifically made to assist indigestion.

Fighting Cancer, One Yoga Pose At A Time.

Cancer. It’s the disease that shows no prejudice. It doesn’t care whether you’re Caucasian, African American, or Asian. It doesn’t care if you have red hair, blonde, or are bald. It also doesn’t care if you’re young, middle-aged, or old. It is a disease that shows no mercy. The American Cancer Society cited that in 2014 cancer had affected 1,665,540 and that 585,720 of those people lost their battle to cancer.

This is sad news, and it would seem that cancer is in the driver’s seat and has us wrapped around its abnormal celled finger. Though that isn’t exactly true, and there is some enlightening news to report. Today’s research on battling cancer is on the rise. There are record amounts of research facilities built today, which can only mean that there are a record number of influential individuals making a splash in the battle against cancer. So I thought it was important for more people to get to know at least one fantastic yogi who is making a difference in the cancer research field for you and me.

Her name is Sharon Stack, and she is the Director of the Harper Cancer Research Institute at the University of Notre Dame. I wanted to offer some insight into her world of cancer research, her practicing yoga at Notre Dame, and how both are important in making positive change happen in the battle against cancer.

1) When did you realize that you wanted to dedicate your life to fighting cancer?

My training was in basic biochemistry. I was a post-doctoral fellow at Duke University in the mid-’90s before I became involved in cancer-focused research.

2) What is your area of expertise, and why did you choose this area?

With a background in biochemistry, I have always been interested in the study of enzymes - molecules that catalyze molecular change. The study group degrades proteins surrounding cells (called the extra-cellular matrix, or ECM). These enzymes are fascinating molecules to study because of their properties and interactions with other molecules. They contribute to many diseases, including cancer and arthritis, when their activity is allowed to proceed in an unregulated manner.

I became interested in studying these enzymes in ovarian cancer during my post-doc, primarily because nothing was known about them in ovarian cancer patients at that time.

3) Can you tell me about the work that’s being done at the Harper Cancer Research Institute?

The HCRI is a relatively young (2011) primary science-focused cancer institute. That means we have basic scientists (rather than clinicians) addressing cancer-focused questions. What makes us unique is that we strive to develop inter-disciplinary teams containing the best brains on campus - including “non-traditional” cancer researchers such as engineers, mathematicians, physicists, psychologists, etc. We believe that breakthrough-level discoveries come at the interface between traditional disciplines because they force us to think about the problem differently.

4) When did you discover yoga, and how has it helped you?

Developing a solid cancer research institute from scratch, then keeping it running added a new layer of stress to my already busy life. A friend of mine mentioned that she had been taking yoga and made her feel strong and calm. I wanted that! However, I knew myself well and knew that if I signed up for a class at night or after work, I wouldn’t make it as other things would take priority most of the time. Our office staff researched options and found that the Notre Dame athletic department could send a yoga instructor right to our building during the lunch hour.

From the first meeting, it was apparent to all of us - both beginners and experienced practitioners - that this was something we needed to continue. The calm and focus from the practice lasts beyond the class period and helps relieve the stress that we all experience.

5) How long have you had yoga classes open to your staff, and why do you think it’s essential to offer them this experience?

Research is challenging and demanding, both intellectually and physically. We are designing experiments, conducting experiments, repeating experiments repeatedly, finding money to fund more research, making sense of the data, etc. The students are also taking classes; the faculty is teaching; the staff does everything else to keep us running. On top of that, we have the rest of our lives in the background (kids, partners, money, etc.). We all need to have the opportunity to take some time to breathe and pay attention to only ourselves. I am grateful to support this class so that everyone can attend regardless of their level of discretionary income.

6) Do you believe that yoga can be a helpful tool in the fight against cancer?

Research has shown that stress contributes to cancer; thus, reducing stress and strengthening the body leads to overall health and better response to treatment for cancer patients.

7) With the positive steps that have been made in cancer research over the last ten years, does this lead you to believe that we’ll find a cure for cancer in the not-so-distant future?

Cancer is not one entity - instead, it’s a family of diseases. The more we learn about it, the more complex it becomes. That said, we have made tremendous progress in understanding many cancers. The 5-year survival rates for prostate cancer and most types of breast cancer are incredibly high (>90%). However, we still have a long way to go with other cancer, such as ovarian, pancreatic, and lung. However, research cures cancer, and I am confident that we will make tremendous progress quickly with a continued focus on research.

8) How can people who are not involved in the cancer research field be more proactive in the fight against cancer?

VOTE. Research is costly! Many people think that drug companies pay for research, but most research is done in universities. University researchers rely on federal funding to support their labs. Federal funding for research is at a shallow point right now. So not only are we not able to do as much research as we would like to do, but we are also losing a generation of bright young scientists who have become discouraged by the prospects and move into other fields of study. Support politicians on the local, state, and federal levels who recognize that basic research is essential and who will vote to sustain or even increase funding for research.

9) All right, here’s a tricky last question, what’s your favorite yoga pose and why?

The pigeon pose is my favorite. I had hip pain for years before starting yoga and even had injections to ease the discomfort. After a few pigeons stretch everything out, the pain is gone.

Visit www. harpercancer.nd.edu to find out more about DR. Sharon Stack and her fight against cancer.

Yoga For Shoulder Stability

As a yoga instructor and a yoga sports coach, I've had the opportunity to work with many people that span a broad spectrum, from athletes to individuals in the office looking to improve their performance and stay pain-free. Some successful poses we've performed on have increased core strength, improved hip mobility, and increased lung capacity; however, two areas in a person's body always need constant attention: the shoulders and the pectoralis muscles.

No matter what you're doing in life, everyone needs to have stable and robust rotator cuff muscles for their performance. Additionally, it is vital for the serratus anterior, rhomboids, and trapezius muscles to be strong and durable for better posture. At times, though, the stability and flexibility of the pectoralis muscles can be overlooked for overall shoulder girdle health.

When people have shortened, tight chest muscles, some of the issues are poorly rounded shoulders, glenohumeral joint dysfunction, numerous breathing dysfunctions, and even Thoracic Outlet Syndrome. Tight pectoralis muscles cause kinetic chain dysfunctions such as gait dysfunction and inhibited mobility in the shoulders.

To combat these issues, I have created a sequence to lengthen the pectoral muscles specifically. It will also help to stabilize the shoulder girdle, increase spinal extension, and strengthen deep spinal muscles.

MOUNTAIN AT THE WALL:

Begin with your back to the wall and a block between the feet. Press the thigh–bones back. Tuck the pelvis and press the ribs back towards the wall. Externally rotate the shoulders and press the arms into the wall at a 45-degree angle. Then turn the palms forward and push them both into the wall. Depress the shoulders down the back and squeeze the shoulder blades together. Level the chin to the ground and press the head back. Press into the wall as if you are the only one who can hold it up.

Stay in the pose for seven to ten breaths and release.

The wall is a great prop that gives an honest assessment of proper posture and shoulder alignment.

EAGLE ARM STRETCH:

Abduct the arms out laterally. Bring the arms toward each other while taking the right arm over the left arm. Bend at the left elbow and point the left fingers toward the ceiling. Adduct the right arm towards the left arm and bring the palms of the hands together. Depress the shoulders and elevate the arms above the head. Continue to press the ribs towards the back and posteriorly rotate the pelvis.

Hold the pose for 7 to 10 breaths and then release. Change sides.

OPEN-HEARTED PECTORALIS STRETCH:

Place the hands at the lower back and interlace the fingers. Externally rotate the shoulder back and down and squeeze the shoulder blades. Posteriorly rotate the pelvis, lift the sternum, and press the ribs back. Extend the arms, so you reach the knuckles toward the ground and roll the triceps towards each other.

Hold for 7 to 10 breaths and release the pose.

PECTORAL STRETCH AT THE WALL:

Stand with the left side of your body to the wall. Extend the left arm behind you and place the palm of the left hand on the wall. Extend the spine, rotate the right arm and shoulder internally, and put the right arm behind the back. Press the left hand into the wall and lift the chest. On an exhalation, slightly turn the torso and head to the right.

Hold the pose for seven to ten breaths and then release. Change sides.

The Five Yoga Poses For Swimmers After Workouts.

Swimming is one of the most grueling competitive sports in the world. It takes dedication for swimmers to reach the finals at their Conference Championship or the NCAAs is exceptionally challenging. It is even harder to reach the finals at the Mount Olympus of the swimming world, the Olympics. The sport isn’t just taxing on the physical body, but even more, it may be very draining for swimmers emotionally and mentally. As coaches, we know that this sport is demanding, but the average person doesn’t. They don’t understand that a swimmer covers an average of 5000/6000 yards/meters during morning practice. For some, it’s then off to class to make a significant impact as an outstanding student at their universities. They return to being an athlete after class as they hit the weight room or dry land workouts. Then it’s time for one more session at the pool for another 6000/7000 yards to cap off the day. So with such a demanding schedule, is there any other way a coach can support their swimmer to recover from the stress of the classroom, weight room, and the pool? The answer may come from an ancient practice from the past that is making considerable strides in today’s swimming world. Yoga. 

When a swimmer introduces yoga into their training cycle, they will increase strength and stability to their shoulders. Swimmers will add flexibility to their latissimus dorsi, obliques, and the quadratus lumborum. This extra flexibility helps to decrease muscle strains and chronic inflammation to both the back and the shoulders. These physical benefits will assist a swimmer by gaining a faster recovery time by reducing the delayed onset of muscle stiffness (DOMS) effect that comes with training and competition. 

Another perk of adding yoga to the training cycle is focused breathing exercises that increase the parasympathetic nervous system (PSNS). Having a raised PSNS will initiate a “calming state” in the swimmer’s mind when placed in stressful situations in the weight room, practice, or a meet. This raised PSNS will also cut down on sleep disturbances, as the calming mental state will lead to a more restful night’s sleep allowing the mind and body to recover from their workouts.

As the Yoga Sports Coach for the University of Notre Dame’s swimming program, I feel great pride in assisting our swimmers with a yoga recovery program to help them be their best during the off-season and the championship season. Here is one yoga sequence that I do that helps target the needs I mentioned above.

1) Savasana on a rolled-up blanket 

Take a blanket and fold it up to a 3-foot rectangle shape. Roll it up into a tight cylinder shape and tuck it under to support your head. After placing it behind you (making sure you’re not sitting on it), tie a strap around the mid-torso and lie back on the blanket. You can have your legs out straight, knees bent, or bring the bottom of your feet together and allow the knees to fall out to the side. Stay here for 3 minutes, continuing to deepen your breath. Keep your mind focused on counting to 5, then exhale slowly for a five-count and repeat. This breathing exercise will help to calm your mind and body to decrease stress. When you’re ready, roll off the blanket to your right and push yourself up to move to the next pose.

2) Cow facing pose

Sit on the ground with the right leg crossed over the left leg (you may need to sit on a blanket or a block if your hips are tight). Additionally, you may need to sit with ankles crossed if you have tension in the hips. Take the arms out to a t-position and have a strap in your left hand. Externally rotate your left arm, take the arm behind the head and dangle the belt behind the head. Internally rotate the right arm and take the arm under and then up the back. Grab the strap and bring the hands as close together as possible. Press the head into the left forearm, squeeze the shoulder blades together, and gently pull down on the strap with the right hand. Stay here for 7-10 breaths and then release out of the pose.

3) Cow facing lateral dip

Sit on the ground with the right leg crossed over the left leg (you may need to sit on a blanket or a block if your hips are stiff) and extend the left arm up overhead. Press your left sitz bone firmly down, dip to the right and place your right hand on the ground. Keep growing through the left fingers, and make sure you don’t collapse on the right side of your body. Stay here for 7-10 breaths, then inhale back up and release out of the pose.

4) Cow facing forward fold

 Sit on the ground with the right leg crossed over the left leg (you may need to sit on a blanket or a block if your hips are tight). Additionally, you may need to sit with ankles crossed if you are incredibly tight in the hips. Lift the arms overhead and slowly begin to fold forward. You may want to place a block or two under your head to support it. Stay here for 7-10 breaths and release out of the pose.

5) Seated spinal twist

Sit on the ground with the right leg crossed over the left leg, placing the bottom of the right foot in contact with the ground (you may need to extend your left leg if this flexion hurts the left knee). Wrap the left arm around the right knee, gently twist right and place the right hand on a block. Stay here for 7 to 10 breaths, then inhale back up and release out of the pose.

Repeat the seated sequence on the other side and end back where you started in savasana. Stay there for 5-10 minutes, and then refuel and hydrate for maximum recovery.

Model- Abbie Dolan.

• She was named National Swimmer of the Week by CollegeSwimming (Oct. 10) after placing first in three individual races and a relay while leading her team to defeat #7/9 Louisville.

• She was a record-breaking 200 free relay team at NCAAs (1:28.81), with her split time best for the Irish of 22.56 (39th overall).

• Named ACC Swimmer of the Week three times.

• CSCAA Scholar All-American.

• Honorable All American at the 2019 NCAA’s

• Set the 100 free school record at the NCAA Championship meet in 48.27 seconds.