Introducing Katonah Yoga

Katonah Yoga is a Hatha practice with Chinese Taoist philosophy and classical geometry deeply embedded in the theory and physical practice. While most yoga practices reference Hinduism and Indian culture as their philosophical matriarch, Katonah filters a practice through Taoist concepts.  With a western narrative, Katonah Yoga uses metaphor and the language of archetype.

There are three main principles found in Taoism. The first is yin and yang, the second is that nature reveals its intelligence through pattern, and the third is that pattern repeats. Repetition of pattern develops our capacity  for having a new insight.

For example, the repetition of a wave hitting a rock over and over, changes the nature of that rock. Taoism takes us from nature to our bodies and to our minds via a very pragmatic methodology. Katonah Yoga uses the poses to help each student move from first nature, ones's unconscious habitual patterns, to a second nature which is a conscious construction of a new more fully functioning self, to a third nature which involves conscious and unconscious integration and resiliency. 

This is the goal and the uniqueness of Katonah Yoga.

While Katonah Yoga poses are classically Hatha in nature, we use techniques of origami folding, geometric measure and the use of ancient numerical archetypes to infuse the practice with dimension, energy, and refinement. These techniques offer us a map with which to navigate a practice rather than overly relying on feelings or sensations. If a pose is measured well, if the geometry is correct, the body is supported by its own structure rather than relying on muscle. 

Real strength is not a muscular grip but a matrix that is consciously constructed in our minds and embodied through physical effort.

Reconstructing one's own container, one's body, through its structure, is the way to organically organize one's abode, thus re-informing

the function of one's organs and glands.  The poses are the tools with which to set up conditions in order to explore the magic of the practice.

HRT - Hormone Replacement Therapy

HRT Hormone Replacement Therapy

Hormone replacement therapy is a treatment to relieve symptoms of the menopause. It replaces hormones that are at a lower level as you approach the menopause.

HRT started in the 1960s, when researchers looked for a solution for common menopausal symptoms. 

Looking at declining estrogen levels, symptoms could simply be eliminated if the missing hormones were replaced. Scientists believed that maintaining hormone levels similar to what the body was used to would provide relief. It really took off in the 1990's but following clinical trials in 2002, HRT was thought to cause more detrimental than beneficial effects. HRT use dropped in numbers creating panic amongst some users and new guidelines from doctors. The media also gave it bad press

In the following years, new studies showed that the use of HRT in younger women or in early postmenopausal women had a beneficial effect on the cardiovascular system, reducing coronary disease. 

HRT was a simple solution for managing menopausal symptoms. However, since several major studies have shown that HRT exposes women to serious health risks such as breast or ovarian cancer, many women have begun seeking more natural solutions. Those who have turned to yoga for relief have found that while asana may not directly influence estrogen production, specific postures can help control unpleasant symptoms. Restorative postures in particular can relax the nervous system and may improve the functioning of the endocrine system especially the hypothalamus, the pituitary gland, the thyroid, and the parathyroid gland, which helps the body adapt to hormonal fluctuations.

Currenlty the medical profession states that HRT works and can be a life line for women who have severe symptoms. Statistically, although the risk of developing cancer is higher if taking HRT, it's only marginal with a 2.7 times higher risk than those not taking hormones. This stat was for those on a combined pill of estrogen and progesterone rather than just estrogen. It's worth noting here that women need progesterone to protect against womb cancer unless they've had a hysterectomy. 

HRT isn’t recommended for women with a history of breast cancer because oestrogen promotes the growth of breast cells. Some studies have also linked HRT to an increased risk of breast, womb and ovarian cancer, though this increased risk is small compared to many lifestyle risk factors like smoking and obesity.

Women have to make a difficult choice between mental and physical wreckage and flooding their bodies with synthetic hormones. There's an alternative, bioidenticals.

Bioidentical hormone therapy is another option available to women and considered more 'natural' as they mimic hormones produced in a womans body and made from plants. hormones contained in the bulk of conventional treatments are in fact artificial, molecularly different to hormones produced natively in the body. Studies suggest taking bioidentical hormones produce less side effects. 

Women who have a history of or actually have breast, uterine or ovarian cancer are advised not to take HRT. Also if you have blood clots or heart or liver disease.

The decision to take HRT or use an alternative more natural option really depends on medical history, how severe symptoms are and how much they are affecting your quality of life. 

I have a history of breast cancer in my family, so won't be taking HRT. Also as a yoga teacher who believes in the benefits of regualr yoga, pranayama and meditation, I'm taking the natural path but in doing so making appropriate dietry and lifestyle change. Diet, lifetyle and stress levels are the three elements to llok at closely. 

The Mighty Menopause

The menopaue can be a tricky phase of life for a woman as it means letting go of who she was and embracing who she is going forward in time – a sense of re-invention.

There are 35 symptoms for menopause ! Wow – that's epic - what's not to talk about. The journey each woman experiences is totally unique to them. Some glide through quite effortlessly, whils others seem overwhelmed by a cocktail of miseries: weight gain, hot flushes, mood swings, low libido, depression, anxiety, hair loss, dry vagina, brain fog and more. 

The definition of menopause is when a woman stops mensturating for 12 months in succession. The phase before this where periods become irregular, shortened and can be heavy is peri-menopause. Most symptoms revel themselves here.

So the days of “just get on with it” are behind us hopefully and there's a lot more info, awareness and support offered. Yes we should get it out in the open and talk.

I've started offering regualr yoga for menopause classes and workshops in an effort to support women.There are distinct postures that can bring more balance into the body and mind which massage, stretch and stimulate the endocrine system. There are breathing techniques which can help calm the nervous system and there are resting,restorative postures to encourage us to slow down, rest and be in our body in a more relaxed state.

Diet, exercise and lifestyle choices are also key elements to help with many of the symptoms. For example, weight lifting can help with building bone density as once oestrogen drops significantly, we loose bone density. Cutting back on stimulants such as caffeine and alcohol can soothe the nervous system and help reduce anxiety. A diet rich in vegetables, quality protein and wholefoods like brown rice provide a good basic foundation for health. Some omit dairy. It's worth researching what's best for your body type.

Over the years having a regualr yoga practice has most definitely helped me reduce the levels of stress hormones in my body/mind. A vital tool is knowing how to come from the sympathetic nervous system into the parasympathetic nervous system – a simple standing forward bend can do this or 2-3 mins of breathing – try lengthening your exhale, working towards doubling the length of exhale.

Poor quality of sleep is a common complaint so worth mentioning. Simple habits of practising a yoga nidra before bedtime is useful – so many apps availabel. I use Insight Times where there's plenty of free meditations and nidra's. Calming teas, cold showers, dark bedroom, no computer or screen time 2 hours before sleeping can all help.

Even with my yoga, diet, meditation and pranayama, I'm also challenged with hot flushes, low mood and fatigue. However I'm choosing to take charge of what's happening and see it as an opportunity to grow into an older woman who accepts this natural phase of life. All of life has it's ups and downs and it's our attitiude towards this that is key – TRY TO BE NEUTRAL RATHER THAN OVER REACTIVE AS SO MUCH ENERGY IS LOST WITH REACTION. REMEMBER TO BE KIND, LOVING AND COMPASSIONATE TO YOURSELF. WOMEN ARE VERY GOOD AT LOOKING AFTER OTHERS AS NURTURERS – IT'S TIME TO PUT YOURSLEF FIRST !

A Yogic Diet

A yogic diet should be Sattvic.

In yogic and Ayurvedic philosophy, there are three qualities (gunas) of all things in nature: 1) Raja (hot, spicy, fast), 2) Tama (slow, lethargic, bland), and 3) Sattva (purity, harmony). These three qualities are present in all things, but in different amounts, making one quality dominant.

Rajasic foods are hot, bitter, dry, salty, or spicy. They overstimulate the mind and excite the passions. In contrast, tamasic foods are bland and include meat, alcohol, tobacco, garlic, onions, fermented foods, and overripe substances.

Sattvic food is the purest diet, the most suitable one for any serious yoga student. It nourishes the body and maintains a peaceful state. This, in turn, calms and purifies the mind, enabling it to function at its maximum potential.

A Sattvic diet will ultimately lead to true health; a peaceful mind in control of a fit body, with a balanced flow of energy between them.

Sattvic foods include:

• wholemeal bread

• fresh fruit and vegetables

• pure fruit juices

• milk

• butter and cheese

• legumes

• nuts

• seeds

• sprouted seeds

• honey and herb teas

Personally, I refrain from dairy milk because I disagree with the way it is obtained, and am fearful about unknown hormones and additives. I choose to substitute this sattvic food with a milk alternative like coconut or almond milk.

A yogic diet should be vegetarian

The lion is a great meat-eater, and he is called the king of the jungle. But no animal can match the elephant, a complete vegetarian, for pure strength. ~Yogi Bhajan

Fear of protein deficiency is the meat-eater's main objection to a vegetarian diet. Yet, ironically, meat eaters obtain the worst quality protein from their food—protein that is dead or dying.

Animal protein contains too much uric acid and other toxins to be broken down by the liver; some are eliminated, but the rest are deposited in the joints and tissues, leading to problems such as arthritis and cancer.

Uric acid is a toxin that also makes it harder to reach the higher, clear meditative state because it is an irritant in the bloodstream.

Meat is also among the greatest sources of cholesterol, which contributes to heart disease, hardening of the arteries, and senility. Meat takes three days to pass through the digestive system. For optimum health, men need to digest food within 24 hours, women 18 hours.

Nuts, dairy products, leafy greens, and legumes are full of high-quality protein. Their main residue is cellulose, which is inert, and does not pollute the body. It is readily digestible, utilized by the body quickly and efficiently.

A yogic diet should be free of chemicals and stimulants.

Choose organic when available, and avoid caffeine, tobacco, alcohol, and artificial sweeteners. These substances are not healthy for the body and alter the mind, making it more difficult to concentrate on the Divine.

A yogic diet should contain fresh foods.

If possible, always prepare a fresh meal. Frozen, prepared, packaged and left-over foods should be avoided, only taking in the freshest and the best.

A yogic diet should be at regular intervals, two hours before asana practice or sleep.

If you train your body to eat at regular times, say at 10 A.M. and 6 P.M., it will better utilize its energy throughout the day as it anticipates intake of calories at these times. The body has cycles, and functions best when these cycles are regular and steady. The same goes for our meal times.

Avoiding food two hours before exercise or sleep helps the body function at its best capacity. Energy for digestion should not be taken away for the purpose of exercise. Ensuring proper time for digestion before sleep helps to keep the mind clear.

Thus, the hormones produced during sleep can be utilized efficiently to repair tissue damage and fight infection, which is ideal, instead of for digestion.

Fasting.

The yogis recommend choosing one day each week to fast. A fast can be strict, not allowing anything to enter the body. Or, it can include water and fruit juices. Whatever you choose, keep in mind that the goal of your fast is to purify the body and mind.

For me, once a week is unrealistic. I choose to fast on Ekadashi, the 11th day of each lunar month, observed by yogis to be an auspicious day.

Practice ahimsa.

The first of the yoga observances (yamas), ahimsa or nonviolence can be applied to the food we eat. Making environmentally-conscious health choices that do not harm other people, animals, or the planet takes conscious awareness.

A yogic diet should be Sattvic.

In yogic and Ayurvedic philosophy, there are three qualities (gunas) of all things in nature: 1) Raja (hot, spicy, fast), 2) Tama (slow, lethargic, bland), and 3) Sattva (purity, harmony). These three qualities are present in all things, but in different amounts, making one quality dominant.

Rajasic foods are hot, bitter, dry, salty, or spicy. They overstimulate the mind and excite the passions. In contrast, tamasic foods are bland and include meat, alcohol, tobacco, garlic, onions, fermented foods, and overripe substances.

Sattvic food is the purest diet, the most suitable one for any serious yoga student. It nourishes the body and maintains a peaceful state. This, in turn, calms and purifies the mind, enabling it to function at its maximum potential.

A Sattvic diet will ultimately lead to true health; a peaceful mind in control of a fit body, with a balanced flow of energy between them.

Sattvic foods include:

wholemeal bread

fresh fruit and vegetables

pure fruit juices

milk

butter and cheese

legumes

nuts

seeds

sprouted seeds

honey and herb teas

A yogic diet should be vegetarian

The lion is a great meat-eater, and he is called the king of the jungle. But no animal can match the elephant, a complete vegetarian, for pure strength. ~Yogi Bhajan

Fear of protein deficiency is the meat-eater's main objection to a vegetarian diet. Yet, ironically, meat eaters obtain the worst quality protein from their food—protein that is dead or dying.

Animal protein contains too much uric acid and other toxins to be broken down by the liver; some are eliminated, but the rest are deposited in the joints and tissues, leading to problems such as arthritis and cancer.

Uric acid is a toxin that also makes it harder to reach the higher, clear meditative state because it is an irritant in the bloodstream.

Meat is also among the greatest sources of cholesterol, which contributes to heart disease, hardening of the arteries, and senility. Meat takes three days to pass through the digestive system. For optimum health, men need to digest food within 24 hours, women 18 hours.

Nuts, dairy products, leafy greens, and legumes are full of high-quality protein. Their main residue is cellulose, which does not pollute the body. It is readily digestible, utilized by the body quickly and efficiently.

A yogic diet should be free of chemicals and stimulants.

Choose organic when available, and avoid caffeine, tobacco, alcohol, and artificial sweeteners. These substances are not healthy for the body and alter the mind, making it more difficult to concentrate on the Divine.

A yogic diet should be at regular intervals, two hours before asana practice or sleep.

If you train your body to eat at regular times, say at 10 A.M. and 6 P.M., it will better utilize its energy throughout the day as it anticipates intake of calories at these times. The body has cycles, and functions best when these cycles are regular and steady. The same goes for our meal times.

Avoiding food two hours before exercise or sleep helps the body function at its best capacity. Energy for digestion should not be taken away for the purpose of exercise. Ensuring proper time for digestion before sleep helps to keep the mind clear.

Thus, the hormones produced during sleep can be utilized efficiently to repair tissue damage and fight infection, which is ideal, instead of for digestion.

Take time to fast.

The yogis recommend choosing one day each week to fast. A fast can be strict, not allowing anything to enter the body. Or, it can include water and fruit juices. Whatever you choose, keep in mind that the goal of your fast is to purify the body and mind.

For me, once a week is unrealistic. I choose to fast on Ekadashi, the 11th day of each lunar month, observed by yogis to be an auspicious day.

Practice ahimsa.

The first of the yoga observances (yamas), ahimsa or nonviolence can be applied to the food we eat. 

Making environmentally-conscious health choices that do not harm other people, animals, or the planet takes conscious

awareness

Love Your Legs

Relax and let the tension drain away....

We stand, we walk, we run, we climb. we dance !

So let's take a moment to be grateful for our legs, hips and pelvis for their wonderfull functioning and support in allowing us such mobility and range of activity.

Here's a therapeutic posture to help keep your legs nourished, healthy and is superbly relaxing – LEGS UP THE WALL.

It's so simple to do....

Find a wall space, sit sideways against the wall then extend both legs up the wall. You need to have both sit bones gently pressing onto the skirting / wall. Check that your spine is as long and straight as possible and tuck the chin to lengthen the neck. You can use a slim cushion under the head for comfort and if you have a bolster, place it across you belly. An eye mask to shiled any light from the eyes can be a lovely addition to deepen your relaxation. Stay for a minimum of 15 mins.

The benefits ?

• Reduces edema in the legs & feet 

By reversing the effects of gravity, you can shift any stuck or stagnant fluids – useful if you have low blood pressure or spend a lot of time on your feet.

• Relieves tired legs

Resting the legs upside down not only gives the muscles a rest but helps drain the tension from legs, feet and hips

• It's an effortless inversion !

Legs up the wall give all the benefits inversions offer with very little effort so if you're tired or have little energy, it's perfect.

• It's great for the nervous system

By combining conscious breathing with a longer hold, you access into your parasympathetic nervous system – 'rest & digest' which allows the body to do just that. You give your system a break from being active, busy and stimulated allowing the body to perform healing and repair

• It's great for the mind

Being still and quiet provides an environment for the mind to relax, slow down and let go of busyness. Full concentration on the breath encourages a more meditative state of being. As the body relaxes as does the mind. As the legs are agaisnt a wall, this provided a psychological sense of safety and support.

A regular practice of this is also recommended for those with insomnia and lower back pain.

Go find a wall !

Gutology - all about the gut

Healthy Gut = improved nutrient absorption  = more energy = boost in overall health

We've heard the expression you are what you eat.  True enough.  There's more truth in you are what you absorb.  Most of us at some point have some experience of digestive problems such as  irritable bowel, bloating, constipation, diarrhoea, heartburn, reflux, gas to name a few.  These digestive problems play havoc on our overall health and can lead to allergies, arthritis, autoimmune disease, rashes, acne, chronic fatigue, mood disorders, dementia, cancer and more....

With this in mind, let's look at some gut facts:

• the gut starts at the mouth and ends at the anus - approx 30 feet / 9 meters long !
• we have around 100 trillion bacteria in 500 different species present in our guts
• there are good bacteria and bad, the ideal ratio of a healthy gut is 85% good / 15% bad  
• good bacteria controls the growth of bad bacteria, also secreting a substance to kill off excess
• 80% of immune cells are present in the gut
• the nervous system of the gut contains vast numbers of neurotransmitters, more than in the brain. Stress can interfere and alter the messages that travel back and forth from brain to gut affecting health.
• imbalance and reduced levels of good bacteria can lead to the overall health issues as per above
• antibiotics taken for bacteria illness can kill both good and bad bacteria, disturbing gut ratio
• low fiber, high sugar, nutrient poor, processed foods will favour the growth of bad bacteria and yeast in the gut, damaging the ecosystem
• unprocessed, whole foods, veg, nuts, seeds, beans and real food encourage good bacteria to thrive

Taking probiotics replenish good bacteria, good sources are: yoghurt, sauerkraut, kimchi, miso, kefir, coconut kefir, tempeh, kombucha, apple cider vinegar (especially with the 'mother')

With this information in mind and knowing that fermentation is a hot topic at present, I booked onto a fermentation workshop courtesy of Darren, Octypus Alchemy.  A group of curious people gathered to listen to Darren speak openly and honestly about the industrialisation of our food our over reliance on convenience, food waste and how our health is being affected.  Very interesting and very alerting.  

This lead on to fermentation - an ancient method of food preservation dating as far back as when man arrived on the planet !  It's a process where bacteria, yeast and other microorganisms breakdown a substance into a simpler form.  There are many different ferments and varying methods.  We were shown how to make beet kvass - beetroot, water and salt, sauerkraut, water kefir and kimchi.  All of which are known to encourage healthy growth of the good bacteria in our gut.  By eating fermented foods which encourage probiotics to flourish in the gut, you are helping the body strengthen it's immunity, increasing energy levels giving overall vitality.  Probiotics have been proved to help slow and even reverse some diseases.  So get fermenting !