Yoga Promotes Relaxation in Veterans

Today I volunteered with a group of incredible professionals at the VA in Asheville. Approximately 25 veterans age ranging from late 20's to 70's were in attendance. This population of men and women suffer from a range of health concerns including: PTSD, anxiety, depression, insomnia, chronic pain, addiction, etc. The Asheville Yoga Center hosted the event and there were yoga therapists and teachers, an acupuncturist, psychotherapist, meditation teacher, a Jin Shin Jyutsu practitioner, integrative health coach and a representative of Helios Warriors on staff for the day. Ashley who works with Asheville Yoga Center and Helios Warriors did a fantastic job organizing the event. 

The Schedule
9-9:45am Group Yoga Practice
9:45-10am Break with Fruit Infused Water and Granola Bars
10-11:30am Small Group Sessions, topics included:

• Ear Acupuncture
• Jin Shin Jyutsu for Self-Care
• Mandala Coloring
• Meditation
• Pranayama (Breathing Practices for Health and Balance)
• Yoga Therapy for Upper and Lower Body

11:30am-12pm Group Yoga Nidra

I lead the breathing small group and thoroughly enjoyed getting to talk to the veterans about their needs. Most of them were interested in breathing practices to help calm them down and promote relaxation. Several students said they experience shallow breathing, anxiety, overwhelming negative thoughts and physical discomfort. I taught two simple techniques to each group with a combination of: belly breathing, breath retention and/or hand breathing. The students practiced breathing for a total of 8 minutes and spent several minutes talking about the experience afterwards. Here are some of their unfiltered responses:

"I feel calmer."
"I can see better."
"The breathing made me feel anxious but when I focused my mind on the air conditioner noises I felt better. Paying attention to my body makes me more aware of my fears."
"I feel grounded."
"I feel good."
"My mind hasn't felt this clear in years."
"I feel like if I practice this it will be easier to get up off of the couch everyday."
"I feel relaxed."
"I feel more alert."
"I used to breathe like this when I was high on drugs and wanted to look like I wasn't tore up. I would take 4 deep breaths and drive home. It makes me think clearly."
"My belly feels stronger."
and lastly..."that was hard."

These comments paint a very real picture of the struggles these individuals are facing. Seeing them physically relax during the breath practices was so rewarding. At the conclusion of practice I saw their facial muscles soften, wrinkles in the forehead release, and deeper breaths moving into their chests. I think it's safe to assume that if body is relaxing the mind is also in a state of relaxation. In as little as 10 minutes spent breathing, meditating or practicing hatha yoga can significantly impact your well-being. I hope if these men and women realized anything from these sessions they understand how easy it can be to incorporate more self-care into daily life.

Overall, there was a visible and understood sense of ease, relief, and lightness in the veterans as they experienced each small group session in the multipurpose room turned peaceful haven. By the end of the day everyone was talking, making eye contact, some smiling and even laughing. It is so incredible to see the shift that can happen in such a short amount of time when human beings come together for a good cause. 
Article by Keri Marino.


 Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Yoga for Eating Disorder Recovery with Videos

First off, let me say that the treatment of eating disorders runs dear to my heart. For several years of my life I suffered from a string of eating disorders. It was a secretive, dark and lonely time for me. One day I got tired of having an obsessive relationship with food and decided it was time to change for good. I've been living eating disorder free since August 2006. This journey of recovery has not been perfect but I've stayed committed. Over time my relationship with food and my body has evolved.


 I started yoga practice the same year I entered recovery. Yoga and the mindfulness practices have been absolutely transformational. So much so that I've devoted my life to sharing these teachings with others. Through yoga I learned to be more aware of my body, thoughts and feelings. From my perspective, when you are more in tune with your experience in the present moment you naturally find yourself making more intuitive and healthy choices - rather than letting obsession guide you.

According to one study, yoga practitioners have 60% less eating disorder symptoms and individuals who engage in cardio exercise have 40% more symptoms of eating disorder. Many individuals who battle with eating disorders are actively engaging in rigorous cardiovascular activity to try to loose weight or balance the scales from a binge. Before I found yoga, I was a long distance runner and I enjoyed burning off tons of calories in a short amount of time. However, if you really want to create a healthier relationship to food and your body - cardio may not be the best exercise option. 

Yoga practice is geared towards promoting union or balance of the body mind and spirit. It helps you listen to your thoughts, feelings, body signals and even the energy of the world around you. Oftentimes, when an experience is uncomfortable or challenging we want to avoid it. I love the quote by Robert Frost, "The best way out is always through." In my experience recovering from eating disorders and working with those in recovery you have to dive into the dark uncomfortable experiences of life in order to move on from them.  Yoga can help you learn to be in the present moment rather than spending your days lost in thoughts and hoping for change. It's like standing up and saying, "I'm ready and willing to do what it takes to get better." 

If you're interested in starting a yoga practice here are some suggestions:

• Find a well-trained yoga teacher in your area. Preferably one with at least a few years of experience or trained in yoga therapy.
• Consider whether you'd prefer: private sessions, small group sessions or normal public classes. Sometimes students benefit most from one-on-one work while other times the experience of having a community is equally healing. 
• Notify your teacher of the journey your on so that they can support you and customize the practice to meet your specific needs. 
• Practice regularly most research on yoga therapy suggests that "dosage" or frequency of practice is integral. Aim to practice 2-3x per week for a minimum of one hour.

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist.  She owns and operates Yoga Unique LLC offering mobile Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Free Videos for Digestive Wellness

Two short and sweet videos with Keri and Liz Finley on healing practices for the digestive system. It's good to reboot your system after the holidays and take time to nourish your body and mind. I find myself gravitating towards a uber-cleansing diet at least once per month after a day or two of a funky diet. Eating a vegetable rich diet, drinking plenty of water and healing movement do wonders! :-)

Yoga May Help to Prevent Alzheimer's Disease

Supta Baddha Konasana - Reclining Bound Angle Pose

A recent study suggests that yoga meditation may help in reducing risk's of chronic stresses which are linked with reduced risk of Mild Cognitive Impairments and Alzheimer's Disease. Individuals affected by Mild Cognitive Impairment (MCI) may have difficulty remembering events, conversations or people. They may also have impaired decision making abilities and struggle with day-to-day tasks more than they used to. People with MCI paired with chronic stress may have an increased risk of developing Alzheimer's Disease. Chronic stress is linked with the deterioration of the hippocampus of the brain. The hippocampus acts to retrieve memories and is impacted with MCI and Alzheimer's. In a study published by Neuroscience Letters, fourteen individuals aged 55-90 suffering from MCI were separated them into control groups receiving no treatment and those undergoing 8 weeks of yoga and meditation. The specific yoga and meditation technique used was Mindfulness Based Stress-Reduction (MBSR). By the end of the 8 weeks, the MBSR Group displayed more connectivity between the hippocampus and other parts of the brain, as well as, less bilateral atrophy in the hippocampus. The atrophy was reduced in both the left and brain hemispheres overall. Astonishingly, the brain shows incredible plasticity producing change in as little as four days of MBSR practice towards reduced stress levels. Wow, that means with a dedicated practice we should be able to rewire our brain which impacts our stress, thoughts and feelings which in turn prevents disease and promotes health. One of the many reasons I love, love, love the rich practice of yoga and meditation!

See the full article here. 

Why I Practice Yoga

Me in Camel Pose 2009.

My first yoga experience was at home with a Rodney Yee DVD. The first time I came into Down Dog I literally yelped with discomfort. After long-distance running for many years my legs and hips were super tight. I wasn't anywhere near being able to touch my toes and stretching was extremely uncomfortable. Yet, somewhere deep inside I felt drawn towards the practice. Then one day, I got up the courage to attend an actual yoga class at my university recreation center. The teacher was a skinny dude with a calm voice and an observant personality. I had a hard time following along with all the lefts and rights. At one point in the class the teacher walked my way leaned over, giggled softly, and asked me in a non-judgemental way, "What are you doing?"  He helped me find the same position as the rest of the class without skipping a beat. I had a really hard time focusing my mind at first. It was hard not thinking about 100 other things...like how stupid my clothes looked compared to the cute clothes on the pretty girls practicing beside me.

Somehow, by the end of the first yoga class I was actually able to listen. I heard the teacher talk about focusing on your breathing and noticing the sensations in the body. He helped us to be really present and mindful of the experience. At one point or another, my hyperactive self-critical mind stopped controlling my experience.  I did something I probably hadn't really done in years...I actually relaxed.

I left that class and felt light, free, and happy. After that class I kept practicing at home and in yoga classes through the rec center several times a week. I discovered that yoga not only helped me feel better in the short term but also with my long-term health goals as well. Chronic low back pain went away, I started eating healthier, my stress levels dropped, and my digestion was stronger. 

Me in a variation of Side-Plank 2013.

Feeling better was and has always been the main reason I practice yoga. When I take the time to practice yoga in some way (it has many forms) I always feel better about myself, my body, and the world around me. When I feel better I am a better person... I have clearer thinking, lower stress levels, and I am more kind to myself and others. 

Some days when I practice I only focus on breathing and poses. Others I only do meditation or chanting. Many days I do all of the above, it just depends upon what I need to balance me out that day. Yoga has this incredible way of being customized to whatever your needs are. I practice yoga because I want to be a healthy happy person. I want to help others, and the best way to help others... is to help myself. :-)

 Be As You Are.


Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are! 

Yoga Therapy and PTSD

This past weekend while at Yoga Therapy Teacher training at the Asheville Yoga Center we had a panel of speakers visit our classroom. These individuals were all regular people just like you and I. They each had a history of traumatic injuries and experiences, previous addictions, and co-morbidities. All of them had experienced tremendous gains by bringing yoga into their life. They claimed improvements in energy levels, reduced pain, and ability to reduce intake of medications. These same women also admitted to having experienced discomfort and/or set backs from practicing yoga in an inappropriate way. For example, not honoring the needs of the practitioner (you!) and being ego driven. In my experience It's important to practice yoga with a lot of mindfulness. The healing tradition of yoga is an incredibly powerful practice of transformation. It's the practice of getting to know yourself and is best when practiced with a trained yoga teacher or therapist.

I heard through the yoga community that June is PTSD Awareness Month so here's a clip about some of the research of yoga and treatment of PTSD. 

Yoga Offers Relief for those with Low-Back Pain

According to a research study by the National Institute of Health, Yoga provides relief for those suffering with low-back pain when conventional health care has been unable to offer any relief. Recent studies suggest that a carefully adapted set of yoga poses can reduce pain in the back and promote quality of life. I love this video because it not only suggests it's healing capacity AND it emphasizes the importance of practicing yoga safely. When you are truly practicing yoga you are intuitively listening to and attending to the needs of your body and mind. Over years of practice I've realized that not every body should do every yoga pose, breathing practice, mantra, etc. We are all unique and ever changing. Our yoga practice should be a constant evolution that honors where we are in the present moment. Research like this is such a great affirmation that yoga with right application heals! :-) 

Yoga for High Blood Pressure

Here's another free yoga video featuring Keri and her friend Liz. This video is 11 minutes long but jam-packed with health tips. :-)

Yoga for Stroke Recovery and Prevention

Individuals have a higher
stroke risk if they:
have diabetes, are overweight
or obese, eat a poor diet,
are physically inactive, or use
alcohol excessively.

Sometimes unexpected things occur in life that shake us down to our core. For many people, a stroke can really cause them to feel the vulnerability of the human form. During a stroke, the oxygen to the brain is cut off due to a blockage in a blood vessel which supplies blood to the brain or because a blood vessel in the brain ruptures. When a person experiences a stroke fragile brain tissue is damaged on some level. Post-stroke, many individuals suffer from issues with balance, speech, one-sided weakness, and memory. Can you imagine...waking up one day to find your physical and mental abilities drastically decreased? Thoughts and feelings of doubt, fear, and frustration rise up to the surface and stroke victims have an important journey of rehabilitation ahead of them. More importantly, strokes can reoccur doing more damage each time. A well-balanced lifestyle geared towards reducing buildup of plaque and inflammation, while maintaining a healthy blood sugar and blood pressure level is integral to a healthy stroke-free future. 

As with anyone starting a new yoga practice, it is important to study with a qualified and knowledgeable teacher. Yoga can be an incredibly beneficial practice, however, if practiced incorrectly it can do damage. Seek out a Registered Yoga Teacher and preferably one with years of experience. Inform your teacher of any physical or mental obstacles you are facing so they can cater the practice to your unique body. 

Foods high in sugar and carbohydrates
elevate blood triglyceride levels leading to
 fat storage, elevated blood pressure, and insulin
insensitivity. Eat plenty of fat and low-carb
to maintain a healthy blood sugar level. 

In my perspective, sometimes it takes a combination of things to really heal a person or situation. It's usually not just one thing that helps us shift in our life... it's many. Practicing Yoga can be an integral part of a stroke recovery program. However, it is not a replacement for a standard rehabilitation program.  There is now scientific evidence to support that yoga helps to improve balance in stroke rehabilitation. Yoga is much more than a physical practice, it is a holistic system to promote union of the body, mind and spirit. As part of a therapeutic yoga program, you might practice: breathing, meditation, postures, concentration exercises, chanting, relaxation exercises, laughter, etc. Yoga therapy interweaves the many healing traditions of yoga into a customized program for each individual student. 

Yoga Practices for Stroke Recovery and Prevention: 

Full Torso
Breathing

Full Torso Breathing: deep breathing practice, which encourages practitioner to breath fully into both the abdomen and chest. With each inhale the abdomen and chest inflate. With each exhale the abdomen and chest deflate. Sometimes it is helpful to place one hand over your chest and one hand over your abdomen and feel the breath flowing in and out. You should feel your chest and abdomen rise and fall. Can practice this breathing in seated meditation, asana practice, or even reclining. If breath is very shallow do not get discouraged, do what you can and keep practicing. Take 5 deep to 10 deep breaths minimum.

- Why it Matters: Full torso breathing helps to maximize the capacity of your breath. When you use the full torso to breath you are taking in lot of oxygen and expelling a lot of carbon dioxide. Taking in more oxygen allows more oxygen to be available to the brain tissues. Some research suggests that deep breathing helps to rebuild the brain after a stroke. This style of breathing also helps to relax and calm the mind and whole being. 


Shoulder Shrugs and Rolls: Sit in a comfortable seated position in a chair or on the floor. 
...Shoulder Shrugs: Inhale shrug your shoulders up to your ears and squeeze. Exhale, let out a sigh as you relax your shoulders back and down. Inhale, shrug and squeeze. Exhale, let go as you relax shoulders. Repeat 3x-6x total. 
...Shoulder Rolls: Inhale, roll your shoulders forward and lift them up your ears. Exhale, rolls your shoulders back and then down. Repeat 3x, then reverse. Inhale, roll your shoulders back and up to your ears. Exhale, roll your shoulders forward and down. Repeat 3x.

- Why it Matters: This posture will help to loosen up and soften the tissues of the upper body. By softening imbalance between the right and left upper limbs, one can develop  strength and flexibility in a balanced way. By loosening the upper body, we also help to clear away tension and stress that many people house in their shoulders, necks, and upper back.  

Lateral Reaches

Lateral Reaches: Sit in a comfortable seated position in a chair or on the floor. Lengthen your spine. Center the crown of your head over the middle of your spine. Inhale, lift your left arm up. Exhale, stretch your left arm to the right so you come into a side bend. Inhale, raise your spine to neutral. Exhale, release your left arm down and then reverse. Inhale, lift your right arm up. Exhale, stretch your right arm to the left. Inhale, raise your spine to neutral. Exhale, release your right arm down. Repeat 3-6x moving with the breath. 

Warrior One

- Why it Matters: Lateral reaches help to lengthen the side-waist and promote flexibility of the upper body.  Also, postures and breath movements which cultivate awareness of the right and left side of the body are good for the brain. 

Warrior One at the Wall: Stand facing towards a wall. Press both hands into the wall shoulder height and shoulder distance apart. Step your right foot back about 3-4 feet. Plant your right heel down and turn your toes out at an angle. Even your hips out so that you right and left hip are balanced. Press firmly down through both feet.

- Why it Matters: This posture helps to open up the hip flexors on one side, strengthens the legs, and ankles. This pose may help train the body and mind to balance again. 

Walking Meditation: Stand near a wall either touching it or close enough to touch it if you need to. Place one heel down and begin to walk slowly from heel to toe. Bring flexibility into the soles of the feel by taking time to press into the toes, ball mount, and heel of both feet each time you take a step. It's not a race...in fact moving slowly will help you build more strength, more awareness, and more balance. Be mindful of your breath and body as you take each step. 

- Why it Matters: This posture will help to strengthen your legs, feet, and core all while improving your balance. It may seem scary to take that first step... take a deep breath. You can do this one step at a time! 


Use Yoga to Improve Your Posture Overall.. See full article here! 

Here is a free video from a yoga therapist, hope you enjoy! 

Post by Keri Rogers.

Special Thanks to Jaimee Parks for demonstrating the poses.

Keri is an internationally Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275