by: Nora Benian E-RYT500, Yoga Therapist
When you get so much out of doing something it makes you want to do it more. It makes you wonder why you are just learning this now. You'd think that learning to breathe properly, how to think positively, how to stay focused, how to be patient, be present, be aware would be of greatest importance. How is it, that we have had this knowledge available to us for centuries and it wasn’t taught to us when we need it most, during our formative years?


Reason no.#1 Knowledge is Power
Learning in itself is like a breath of fresh air. But wouldn’t it be great to learn how to breathe for fully and regularly? How about to be able to control your breath so that it doesn’t control your thought waves? Or even how to change a a negative thought into a positive one?
There is so much to learn in Yoga.

• Philosophy which takes you to higher spiritual understanding.
• Theory of yoga practice so you learn to practice safely, intentionally and effectively.
• How to be calm and still even when there is chaos around you.
• Understanding the energetics of the body
• Understanding the mechanics of the body
• Understanding the hidden workings of the ego and more.

Reason no.#2 Our Future
Why learn to teach yoga? Do it for the next generation who will lead this world before you know it. It’s a knowledge all parents and teachers could do with to give their kids a leg up on life. Show them how to evolve. Kids just soak it up as part of life, and it is life. So…

Reason no.#3 Live a Successful Life - Heal
Can you imagine success as being able to heal yourself and helping others do the same? How about helping people to feel joy or peace?
‘Success’ means moving forward, to advance. Being successful means that we have learned our this lesson and now we are ready for the next one, the one your soul chose to experience to evolve. We have sorely neglected our personal and spiritual development in pursuit of material gains only to gain fear of loosing them. This causes anxiety not peace.
But thankfully, times are changing. We have been shaken. We have been rocked. We have been shifted and now realize there is more to this life than material gains and status. We have lived in the darkness long enough. It’s time to live a life that is evolving purposefully. Do what makes you feel good. Good things come to those who do good. It’s a law of karma.

Reason no.#4 Develop Compassion for Yourself and Others
Yoga develops awareness of yourself and others. It broadens your perspective and shows you what you could not see before. It illuminates the hidden. Yoga gives you insights into secrets of the universe and the human psyche.

Yoga develops sensitivity, in a good way, so you can sense more about yourself and your fellow humans and animals needs, like how they may be feeling or why they acted a certain way. So instead of taking their behavior personally, you don’t react, instead you see, and offer compassion. That heals!

Reason no.#5 Discover Your Strength. Develop Confidence
Yoga makes you strong, not just physically but mentally and emotionally. It also develops focus and discipline so you can do more in your life by staying on task and seeing things through to completion. Yoga tests your ability to stay positive even it appears that life is not going your way. Yoga makes you strong enough to accept what you cannot change and also develops the strength that it takes to change the things you can but are hard to, even if you know it’s for the best. I don’t need to give examples here, we all know these struggles.

Reason no.#6 Increase Love Energy
Once you practice yoga regularly and open up to the flow of energy your freedom soars. You just cannot have it any other way anymore. Because of this, you do it. You get on the mat, you sit on your meditation cushion because you need the peace that comes with the practice. Once you taste the feeling of calm insight and vibrant energy that comes through you with practice nothing else will do. Because of this, you must share it because you are tired of watching others suffer while you are healing. It’s a knowledge that cannot remain secret anymore. It must be shared. Practicing yoga becomes a way of life. When you emanate love, other feel it and respond to it and heal too. They want what you have - love for oneself.

Are you with me? Decreasing negative energy (purifying) through yoga practice increases your ability to love. Love attracts love. Love heals. Love is what we are when you purify the mind, body and heart.


Reason no.#7 We need more Light Leaders.
More of us are awakening now but we still need to be guided. Not by our political leaders, but by our own inner knowing. We can learn from those who have learned to do this. Some call them masters. Some call them gurus. A guru is one who points you toward the light. We all have access to our own inner guru. How do we access it though?

Yoga, to me, is a lighthouse that shines on the very aspects of my life I need to focus on to heal, to advance, to learn and grow. It’s a way to get real with myself. A pointer to what needs doing next and what type of attention it needs. We can find this divine connection within us, to guide us. All we need is someone who knows the way to keep us moving in that direction.

So now back to why I took teacher training. Obviously I cared about myself enough to go on the healing journey, but I also cared about others too. How could I end my suffering if others are still suffering. Yoga has done so much for me and I wanted to make a difference in the world. Yoga is my way to do that.

When deciding whether to take a teacher training you must first consider with whom. If the teacher draws you in, resonates with you, and offers you a deal you cannot refuse you don’t have to decide. If you are allowing the mind to weigh pros and cons, perhaps it isn’t right for you or not at this time. This is when you must follow your heart, or your intuition. No training will be a mistake. But the training that fits you well will be a catalyst to great strides in personal development and success as a teacher.

What if you don’t want to teach yoga? As said before, Yoga opens you up to love and healing. That is the best thing you could do for yourself and others. They feel your energy and respond.


What you should know about diving deeper into yoga
It will change you. It will make you let go of what no longer serves you. It will help you loose those who drag you down and haven’t a hope in coming up with you when you rise. It can be painful but also very liberating. At worst, you evolve. At best you help others evolve too. It’s a win win, but you must be willing to go for the ride of a lifetime and let go of the past.

Being a successful yoga teacher requires you to stay on top of your own development. You do not what to let it slip because your career depends on it. Of course you will have forgiven ups and downs but it’s a commitment to yourself, to keep at it and to share it with others, that you must take seriously. You must practice it to be able to share it well!

When selecting which training to take, check in with your gut, your intuition and your heart. Who do you want to learn from? A good training can be translated into any style. They all stem from the same place. I would recommend doing a Hatha training before anything else. It is the sources of all other yoga styles, except Kundalini which is advanced energetic yoga. From there you can branch out to other styles. As long as it feels good in your body, it’s a great place to start. Once you understand the basic fundamentals, philosophy, and theory and also have some opportunity to practice teach, you can take mini courses and other trainings later to advance your knowledge and to get inspiration.

Go with what feel good and right. Do it for yourself first. And do it for others too.
‘Be the change you want to see in the world.’ Ghandi


How I became a Yoga Teacher
When I was 25 years old I had taken a 12 week yoga series with a teacher in Toronto whom I cannot remember well, but it was Hatha yoga. Then while in LA, I was off on a journey to find myself, living at a hostel with other self-seekers and we had an impromptu yoga class using a video. And Viola! There is was, my light post. I was to do yoga, I certainly was. But I was also to have a child. Not planned either, but, I faced my truth bravely and accepted the challenge. And I’m not saying anything about choosing not too because I once did that too.

Even though the intervention to my birthing experience was damaging to my body, both my daughter and yoga healed me.
Now this is not an instant type of healing, it is very gradual, like how your body replaces it cells over 7 years, healing takes time. My daughter showed me how to parent, how to love myself more and how to love others with complete acceptance. Yoga taught me the same and both contributed to the healing of physical and emotional trauma that kept me feeble and depressed.

So now, I will tell you about why I took the Yoga teacher training that I did. As a part of my healing journey I learned how to do Thai Yoga Massage on a whim. I went to the Yoga show for my birthday and found a 3 day intro to Thai Massage. Love it. Then followed it with the certification course. Such a valuable education it was, for understanding the body, the meridians and about healing, but also it attracted me to my yoga teacher.

I was living in Guelph, On. at the time and was looking for a studio to offer Thai massage at. Rita, the studio owner, liked having Thai massages. She was starting a Yoga teacher training. She asked me to be her first teacher trainee in exchange for massages. How could I say no?
I was a single, unemployed Mom, I wanted to heal, I wanted to learn and I wanted to work. But most of all I wanted to help people.

Rita is not a typical yoga teacher. She was in her 60’s at the time, had suffered physically and had learned a therapeutic style of hatha yoga from Esther Myers in Toronto (Vanda Scarvelli Inspired- Iyengar taught). Rita also did TTC at the Sivananda Ashram in the Bahamas. The knowledge from both these styles of yoga offered me the healing I needed.

I had gradually come to appreciate the slow, methodical, deliberate and gentle style of yoga she taught. All with the Hatha yoga principles of course, but with milder approach that lead to comfort and ease in the body rather than pushing and pain. (Which is what i was used to as a previous Competitive gymnast).

It took quite some time to adapt to the milder yoga practice but over time, I healed. I was able to teach therapeutic yoga because of this. But I also advanced in my yoga practiced with the healing and enjoy the more challenging asana (poses), and now love teaching them too, to the appropriate group, of course.

I didn’t stop there. I went to Sivananda Yoga Ashram and took their 200 hr training and gained the spiritual teachings and practices that help me to evolve mentally and spiritually as well. I then continued to study Yoga therapy with several renowned Yoga therapists and Mukunda Stiles, Joseph Le Page, Gary Kraftsow, Dr. Epstein to mention a few. I was grandfathered into the International Association Of Yoga therapists early on before they developed the 800 hr standard of training. I still take courses whenever I can. Right now I am learning a lot from Tiffany Kruikshank of Yoga Medicine.

By Cheryl Conklin at www.wellnesscentral.info

Running your own business can feel like a Sisyphean task. If you let up for one moment, you're doomed to fall behind. That's why over half of small business owners work at least 9 hours a day, and a good portion of those are also working weekends. Self-care sounds like something for those other guys, the ones who aren't trying to run a business. However, the truth is that you absolutely have to take care of yourself for your business to meet its full potential. Nora Benian shares how.


Why Entrepreneurs Need Self-Care
Self-care is a necessity if you want to avoid burnout. Burnout can happen to any worker, but when you're an entrepreneur there are two primary causative factors. Owning your own business places you under high stress with no time off, and there are huge consequences for failure.

Burnout is more than feeling tired; its symptoms include fatigue but also frustration, lack of hope, even depression and anxiety. According to the World Health Organization, it also results in cynicism about your job and an inability to be productive. It manifests as procrastination, frustration, exhaustion, and forgetfulness. Spending more time on the job can just exacerbate the problem. The only solution is taking care of yourself.   


Physical Steps to Self-Care
Self-care means taking care of your physical and emotional needs. One of the best things you can do for yourself physically is exercise regularly. In a recent study at the University of New England, Australia, participants who took part in four weeks of consistent, monitored exercise felt more positive and "less psychological distress, perceived stress, and emotional exhaustion." Yoga is one practice that is known to have both physical and mental benefits.

Another important physical component of self-care is getting enough sleep. A study at the University of Pennsylvania showed that people who only got 4.5 hours of sleep per night experienced increased stress and exhaustion. If you are already experiencing stress because of your business, lack of sleep compounds the issue. It can be difficult to solve because the anxiety of running a business makes it more difficult to sleep even if you have the time. Following the other recommendations here can make sleep more accessible.


Mental Steps to Self-Care
It is also important to support your mental health. Again, yoga combines physical release through movement and deep breathing with mental self-care through the practice of mindfulness. Together, they counteract the stress hormones that contribute to burnout. Other mental exercises include writing a gratitude journal to adjust your perspective and focus on the positive and setting aside screen-free time each day.


Business Steps to Self-Care
You can approach your business from a self-care perspective. Find ways to save time at work so there is time to focus on yourself. These can be basic structural decisions like using a DBA name for your company. When you file a DBA, you may be able to find a domain to market your goods or services even if your main name is unavailable. It also gives you a convenient way to branch out into different product or service offerings.

Other organizational changes include outsourcing jobs that don't add value to your day. Try a virtual receptionist to avoid hours of spam calls. Hire a marketing firm to handle your social media campaigns. Even simple changes like hiring housekeeping for your home or office free up your time.

Burnout is a real concern that hampers your ability to reach your business goals. By practicing self-care through physical activity, mental focus, and better business planning, you ensure your ability to reach for your dreams and enjoy them when you get there. Start with a healing and invigorating yoga therapy session. Reach out to Nora today.

Teaching yoga at school might help students feel better and improve their grades, new research suggests.BY BETHANY BUTZER, LISA FLYNN | NOVEMBER 20, 2018At Edmunds Elementary, a diverse inner-city school in Des Moines, Iowa, yoga is on the daily schedule. Each morning, every classroom begins the day with a “Be Well” discussion about topics such as gratitude, good citizenship, being a peacemaker, and getting enough sleep. Breathing, yoga-based movement, and a mindful meditation follow, helping students bring their attention to the present moment and preparing them for learning time.

​After lunch, the lights are dimmed and soft music plays as students return from recess for 10 minutes of quiet mindfulness and reflection activities, such as journaling, coloring, or listening to a guided relaxation story. Teachers even integrate yoga at other times of the day as needed, and they unanimously agree it’s time well worth taking.
One teacher shared, “Practicing yoga and taking these mindful pauses throughout the day is like hitting the reset button, for all of us. I was going to leave teaching I was so overwhelmed. Not anymore.”
Thanks to that reset button, the school is seeing results: Test scores increased more than 18 percent and the number of students being sent to the office decreased by more than two-thirds over two years. The school’s principal notes that everyone is feeling a greater sense of community, connectedness, and engagement in school.
Edmunds Elementary, which uses a program we developed called Yoga 4 Classrooms, is not alone. Schools around the country, from San Francisco to D.C., are implementing yoga in classrooms and beyond, with students, teachers, and parents reporting tremendously positive effects. But does research back up their experiences? And what kind of results can we hope to see from yoga programs in schools?
While the science behind school-based yoga is relatively new, the initial evidence from a growing number of studies is promising. Here are seven ways that integrating yoga in schools can support students and teachers, while helping schools address many of the challenges common in education today.

1. Emotion regulationIn order for students to succeed at school and in life, it’s crucial for them to develop self-regulation skills: the ability to monitor and adapt their behavior, attention, and emotions in response to internal cues, the environment, and feedback from others. And research suggests that school-based yoga may benefit students’ self-regulation.
For example, a randomized controlled trial of 37 high school students found that doing 40 minutes of yoga three times per week for 16 weeks significantly improved their ability to regulate their emotions, compared to participating in a standard physical education (PE) class.
In addition, another study of 142 sixth-graders compared students who performed four minutes of mindful yoga at the beginning of their English Language Arts (ELA) classes over an entire school year to students who received regular ELA classes that included a few short discussions about mindfulness (but no mindful yoga). The results showed that this mindful yoga program also led to increases in self-regulation, according to student questionnaires.

2. Academic performanceMost schools use academic performance as the primary criteria for student success. Unfortunately, many students struggle to achieve or maintain adequate grades, which can lead them to disengage or drop out. But research suggests that yoga might improve attention and memory and alleviate academic stress, three factors that are important for academic success.
School-based yoga might also improve students’ grades. For example, one study randomly assigned 112 high school students to participate in either yoga or PE twice per week for 45 minutes across the entire academic year. Among students who had high levels of participation, the yoga group ended up with a significantly higher grade point average (GPA) than the PE group.
Another similar randomized controlled trial assigned 95 high school students to participate in either a yoga program or a standard PE class. The study found that students who participated in the yoga program were able to maintain their GPA, whereas students in the PE group showed a decline in GPA during the 12-week program.
The authors write, “Yoga may improve academic performance by enhancing self-regulation which may, in turn, mitigate stress, thus leading to enhanced attention and learning.”

3. Reduced anxiety and tensionChildren and adolescents are exposed to a variety of stressors at school and at home. These stressors can range from extreme, chronic stress such as living through poverty or abuse, to relatively minor stressors such as test anxiety. Adolescents with unmanaged stress are at a higher risk for developing mental health issues such as anxiety disorders, which is why some researchers have explored whether school-based yoga might help reduce anxiety, tension, and stress.
One randomized controlled trial of 97 fourth- and fifth-graders assigned some students to participate in a mindful yoga program that met four days per week for 45 minutes. Compared to attending school as usual, 12 weeks of mindful yoga led to significant reductions in students’ problematic responses to stress, such as experiencing repetitive negative thoughts and strong, intrusive emotions.
A study of the Yoga 4 Classrooms program found that a group of 18 second-graders who participated for a half hour per week for 10 weeks showed a significant decrease in cortisol concentrations from before to after the program. Cortisol in our saliva tends to increase during stress, and heightened cortisol concentrations as a result of repeated stressors may be detrimental to our mental and physical health. This study provides preliminary evidence that school-based yoga might help mitigate these negative effects. 
In addition, one study enrolled 49 inner-city high school students to participate in a semester-long yoga and mindfulness program several days per week, and students reported significant reductions in their anxiety. Another study randomly assigned 51 high school students to participate in either a 10-week yoga program or a PE group that met a few times per week. The study found that tension and anxiety worsened in the PE group but improved in the yoga group.
4. Resilience to stressSchool-based yoga may also help students cope with negative life events, like troubles at home or getting a low grade in an important class. For example, a randomized controlled trial of 155 fourth- and fifth-graders assigned some students to participate in an eight-week mindful yoga program that met for one hour per week. The study found that the yoga program helped students cope more often with difficult life events, compared to regular schooling.
Another study found that 30 elementary and middle school students who participated in a 10-week yoga program once or twice per week improved their resilience—the ability to successfully cope with challenging life events.
The authors concluded, “Yoga practice may increase the [students’] sense of control and self-efficacy with respect to stress and emotion, thereby increasing resilience.”
5. Fewer problem behaviorsBullying occurs quite regularly in schools; in 2011, approximately 28 percent of U.S. adolescents reported being bullied during the past school year. Bullying can lead to a variety of negative effects on students, including difficulties with academic performance. In addition, problem behaviors such as bullying often result in suspensions and disciplinary referrals, which means those students end up missing out on important academic material, too.
But research suggests that yoga might help. For example, third- to fifth-grade students who participated in a 10-week yoga program for one hour per week reported bullying others less after the program.
Similarly, another study of 159 sixth- and ninth-grade students assigned some of them to a semester-long, yoga-based social-emotional wellness program several days per week for a half hour. The results revealed that students in the yoga group had fewer unexcused absences and detentions, and became more engaged in school, compared to students who went to school as usual.
These positive effects might be due to yoga-based improvements in students’ awareness of their emotions and behaviors. That might help students “control impulsive behaviors and negative reactions in order to meet situational demands and achieve personal goals,” the researchers explain. 
6. Physical well-beingNational surveys estimate that nearly one-third of youth in the United States are overweight or obese, and that a lack of daily physical activity is a key factor at play. As a form of mindful movement, yoga is particularly well-suited to provide non-competitive, gentle ways for youth to engage in physical activity.
This 12-week study of 16 first-grade students who participated in 45 minutes of yoga twice per week found that yoga can improve motor abilities, including balance, strength, and flexibility. In addition, based on surveys from hundreds of parents, students, and PE teachers, another study found that a year-long program of yoga-based activities for 5-15 minutes per day improved students’ physical well-being, including their body posture, sleep quality, fatigue, and diet.
“Yoga appears to be simply a stretching activity, but the variety and sequencing of postures coupled with the practice of deep breathing creates an extremely diverse and effective method of enhancing a range of health-related fitness skills,” the authors write. 
7. Teacher well-being and classroom climateAdvocates for school-based mindfulness programs suggest that the benefits of these programs might reach beyond students to impact classroom climate and teacher effectiveness. Preliminary research on yoga programs for educators suggests that yoga might be good for teachers’ well-being, too.

• YOGA 4 CLASSROOMSIf you’re interested in reviewing more evidence, check out the Research Repository: Yoga, Meditation and Mindfulness for Children, Adolescents and in Schools, a free ebook compiled by Yoga 4 Classrooms.
  

For example, one study randomly assigned 64 educators to either participate in a 20-minute yoga and mindfulness program four days per week, or go about their work as usual. The results revealed that the 16-week program helped educators improve their mindfulness, positive mood, classroom management, and physical symptoms, compared to regular work. These educators also showed improvements in blood pressure and cortisol.
The promise of school yogaResearch on school-based mindful yoga is still in its infancy. Several research reviews support implementing these programs, but it’s important to keep in mind that some studies have found limited or no effects from them. And many studies use “self-report” questionnaires where students rate themselves, rather than collecting objective data or reports from parents and teachers. Larger, more rigorous research needs to be done to clarify the benefits of these programs and what causes them, including the optimal amount of practice time and best practices for implementation.
In just the past two years, more than 350 new studies have come out exploring the benefits of yoga and mindfulness for youth—a clear sign that interest in this subject is growing rapidly. We’re confident that the evidence for yoga in schools will continue to expand, and that it will help students cultivate social, emotional, and physical health; academic success; and a positive school climate.

By Dylan Foster - www.healthwellwise.com.  Image courtesy of unsplash
​
Nothing relieves stress the way yoga does. It challenges your body while encouraging your mind, and when you’re done, you leave each session feeling refreshed and ready to take on the day. However, even the best yoga regimens can become stale. Thankfully, there are many ways you can improve your practice, incorporating tools, technology, and equipment. You can make new friends, reset your mind, and develop a hobby you truly love. Start by exploring these tips, courtesy of Yogaaah.

Your Failures Don't Make You
Yoga Journal explains that a failure shouldn’t make you run for the hills and call it quits. Embrace the risk in trying something new and look for ways to improve each time you practice. You may not be able to do every pose, and that's okay. Sometimes it simply takes getting used to something new before you're comfortable in class.
When you're at home or somewhere you can practice privately, you can face a mirror so you can see ways that you can refine your poses. Set up a space that is clean and invigorating. You'll appreciate your own effort and find confidence in watching yourself as you grow. With that in mind, Original Wombman suggests tracking your milestones, which you can do on your phone. And throughout it all, just remember, your failures don't define you.

Comparing Yourself Will Hurt You
As you watch videos, read and practice, don't make the mistake of comparing yourself with those who have many years of yoga behind them. Most teachers work hard every day to make sure they bring you the best content. Also, when you're joining one of their sessions, it's okay to take breaks when you need to. If you feel that you're not doing your best, aim for a better session tomorrow.

Technology Is Your Friend
Getting into a yoga groove can be challenging, especially if you have a busy schedule and can't stick to a routine of showing up for a class in-person. However, whether you connect on your phone, tablet or tv, you can put technology to work to help you with your yoga practice. Just make sure you have plenty of data to enjoy your sessions, since there is nothing worse than a lagging video or one that won’t even load. Review mobile phone plans to find one that can be tailored to your needs and budget.
No matter how you improve your yoga practice, there is much to gain. Don’t let failures get in your way, and keep your eyes on your own growth. You’ll find it’s a satisfying and joyful addition to your lifestyle!

Connect with Yogaaah to learn more about how to make yoga part of your life.

By Cheryl Conklin  www.wellnesscentral.info

Starting or growing a business under normal circumstances can be taxing. Add the strain of the pandemic to that, and it's no surprise you may be feeling burnt out while working toward your entrepreneurial aspirations. There are steps you can take to ease the stress, though, and find more balance in your life.

1. Don’t Sweat the Small Stuff
Reduce or eliminate entirely small demands on your time and energy. Make a list of everything you might need to do during your normal workday, and then choose three of these that are the least important or time-intensive. Alternate lower-level tasks so you aren't doing them every day. For instance, cut back on posting on your business social media accounts or reuse or repurpose content so that you don't have to create new content each time.

2. Don’t Drop the Big Stuff
Nothing will cause you more turmoil in your business than basic functions not working when you need to be able to rely on them. Give your time and mental energy to those things that you do best, and let others handle the rest.

Managing business finances can be a full-time job, and miscalculations and late payments can come with serious penalties. Avoid the stress and hire a CPA. They know how to make estimated tax payments, find the right business deductions, and offer quality advice for your company’s finances based on data.

Consider your early stage checklist: Payroll comes first. Payroll is one area where mistakes can be expensive in both quantitative and qualitative ways. If you deposit employee taxes late, you can be slapped with serious fines. If you deposit employee pay cheques late, employees will become frustrated, less invested in producing quality and timely work, and more likely to abandon the company. Use a service that handles payroll for startup companies to run your payroll for you and save you the stress of producing pay cheques. Ideally, this should allow for direct deposit, time tracking, and even tax filing.

3. Give Back to Yourself
As much as you want it to succeed, you can't give your whole self to your business and expect not to burn out, especially with COVID still adding stress to the world. Carve out some time in your schedule to help keep your mind and body in good shape and capable of handling what the workdays bring.

Make time every day to exercise your body, even if it is a simple walk around your block. Exercise gives the brain both immediate, short-term benefits such as the release of endorphins and long-term benefits by building a better blood supply to the brain that helps improve mental health.

Some forms of exercise like yoga have added benefits like increasing focus. According to Harvard Medical School, yoga also helps those with depression and anxiety manage their symptoms by improving the body's ability to manage stress. With online classes from Yogaaah, you can practice yoga right from your office during your lunch break. Or bring Yogaaah to the office with a qualified instructor who can teach your group right on the premises.

Meditation has also been proven to help reduce stress and manage anxiety, as well as improving emotional connections. It's also been shown to improve sleep quality. Adequate sleep is an important part of staying healthy as sleep deprivation can lead to any number of serious health problems, but its role in mental and physical health often is overlooked.

Don't let the stress of COVID and running your business run you into the ground. Prioritize what you must at work, delegate when and what you can, and give back to your mind and body so they can see you and your business through this stressful time.

No matter your age, you deserve to feel and look your best. You will probably have to put some work into this. But if you are willing to do so, you can start with the following tips.

Change Your Diet
One of the first things to consider doing to achieve your best self is to change how and what you eat. What you put into your body is what you get out of it. If you often reach for sugary snacks and other junk food, you will soon notice an increase in weight, skin issues, health challenges, and more.
Giving your eating plan a revamp and focusing on having a balanced diet can be helpful in numerous ways. ​For starters, you get the necessary nutrients and vitamins. Changing your food habits can also help you feel better by enhancing your sleep and maintaining a healthy weight — in turn, boosting your self-confidence. Fundamentally, focus on consuming fruits and vegetables and eating a protein-rich breakfast.

Give Yoga a Try
You might think that you have to attend fitness classes and get a personal trainer to exercise. However, there are resources like YouTube and various fitness apps that can guide you in this journey, as well as keep you accountable. Yogaaah, for instance, offers both on-site and online yoga classes so you get the benefit of Nora’s expertise and knowledge where it’s convenient for you.
Yoga is a great tool to have on the path to wellness: It provides you with the chance to quiet your mind and also stay physically active. This, in turn, ensures that both your mental and physical health are covered.

Be Vigilant About Oral Health
Regular teeth cleanings are necessary, in more ways than one. An excess of plaque promotes bacteria growth that causes periodontal (gum) disease. Crooked teeth are also more challenging to keep clean, which means that they are more vulnerable to plaque and bacteria. Straighter teeth, therefore, can help boost your self-esteem and confidence.

The easy — not to mention, quicker — solution to dental issues like this is an aligner, which can line up your teeth into a more natural form, reducing the risk of developing plaque. At-home aligners can be more budget-friendly and convenient but are often developed for mild to moderate cases. Some even come with remote monitoring software that follows your progress. It’s necessary to consult your dentist to find out which option is best for you, as well as take the time to read up on the most recommended models on the market, such as SmileDirectClub and NewSmile.

Stay Hydrated
Finally, one of the best ways to feel and look your best is to drink more water. Most of us do not meet the daily recommended water intake, and we feel the results by way of fatigue, headaches, and dry skin. Make a habit of keeping a full water bottle with you during the day, and you'll start to build a hydration practice that will offer fantastic results. Remember, though, that the early days of drinking more water usually result in more trips to the bathroom. This is normal and temporary, but it can go on for a week or two — or even longer if you don't keep up with the water habits.

​The Bottom Line
We all try our best to look and feel better, but often we ask ourselves what the best ways to do it are. Our lives can become frantic, and we usually end up putting ourselves low on the priority list. But it doesn't have to be this way: Simply adopt even one of these strategies, and you'll see some excellent results.
Yogaaah offers classes and services for those who either want to get started with yoga, are already practicing it, or want to become trainers themselves. Check out the video library to get started.

Written by Cheryl Conklin www.wellnesscentral.info 

by: Nora Benian
​Golf is a popular sport and many golfers are looking to improve their game by including the practice of yoga. The benefits reach far beyond the physical gains you may expect. It’s true that practicing yoga improves your range of mobility by increasing flexibility in the spine, shoulders and hips so your swing improves greatly. But there are so many more benefits of doing yoga that improve your game.
An effective yoga practice consists of particular stretches and exercises that target the psoas muscle which is located in the mid to lower spine and runs along the hip flexors. It affects your ability to follow through all the way on your swing and keeping it flexible helps you to stay on the course for longer without back discomfort. Some yoga poses are targeted on shoulder mobility which not only gives you freedom of movement but also strengthens the connective tissue which prevents injury. The shoulders are complicated and delicate joints, easily injured when using force. Consider when you need to make a long drive on the course. If your shoulders don’t have a good range of motion, you won’t have the follow through to really push that ball where it needs to go.
Also important to a strong game is core strength. Yoga exercises demand intricate engagement of the core muscles which not only helps to support better posture, it protects the spine and also gives you the power and longevity all players hope for. Yoga conditioning increases your muscle elasticity as well, meaning your body will be prone to bounce back easily and suffer fewer injuries.
Stability and balance go hand in hand. Yoga helps to gain balance and develops a better sense of your center of gravity, which is ideal for stabilizing your golf swing. If you don’t have both stability and muscular strength, you won’t have the force needed to make that shot. Think about how your body moves when you make a golf swing; it is a calculated, skillful movement that requires stability, strength and flexibility to execute successfully and gracefully.
The golf swing has three main points of rotation, your two hips (internal / external rotation) and your thoracic spine. When any of these three areas are lacking in rotation we begin to see many compensatory movements from other parts of the body (loss of posture, swaying and arms bending). A lack of mobility in these areas also leads to un-wanted strain and loading on your lumbar (lower) spine. This is a key cause of lower back pain for golfers.
Specific yoga stretches affect the spine, as we all know how it can stiffen as we age and sit for long periods in a day, day after day. Expecting the spine to just be ready for action when we get on the course can be the cause for most of our physical setbacks. The spine is made up of many little joints that all need to move fluidly for full range of motion and to access full back strength to complete your swing efficiently, powerfully and gracefully. No one needs a spasming muscle or a pinched nerve.

And finally, the breathing exercises done in yoga eases anxiety, reduces stress and develops your concentration and focus, and that changes your game immensely. If your mind isn’t calm and focused, you’ll be challenged to play at peak performance.
To summarize; the main benefits of including yoga in your weekly routine are:
Mobility - of the joints to reach full range of motion
Stability - the balance required to activate full range of motion and prevent injury
Strength - the ability to generate force
Focus - the ability to bring all your concentration efforts together
Power - the ability to apply maximum force quickly and for long duration
A class or two a week is recommended for best results and leads to a more accurate and powerful game which makes it more fun. It’s a winning situation.


Testimonial from longtime clients:

"Nora has been teaching us yoga since 2009 providing training for strength and flexibility, as well as including Yoga therapy when necessary. She is a wonderful teacher and provides varied and individualized classes to address both immediate concerns and longer term objectives. We both play tennis avidly and Paul wouldn’t miss an opportunity to get out on the golf course. Our performance in our games have improved immensely over the years as our bodies have become stronger and more flexible because of our twice weekly yoga classes with Nora. We also haven’t had an injury in years and continue to feel unlimited in our movements. Her classes are relaxing and also therapeutic. We have benefited enormously from her services and enjoy her company very much."
Paul Morrison LLB, Miller Thomson, and Janet Morrison, M.A. C. Psych Assoc.


Contact to schedule your online or in-person session.

By Dylan Foster dylan@healthwellwise.com
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Many entrepreneurs work more than 40 hours a week, sometimes putting in closer to 60 or 70 hours or never fully stepping away from work at night and on the weekends. And unfortunately, these long working hours don’t leave a lot of extra time for self-care — especially when entrepreneurs are busy juggling their businesses with other responsibilities at home.
While making time for self-care isn’t always easy, it’s essential to the physical, mental, and emotional health of all entrepreneurs — as well as the long-term success of their businesses. Without self-care, entrepreneurs risk burnout, lack of productivity, anxiety, depression, low energy, muscle pain, and other physical, mental, and emotional issues.

To help busy entrepreneurs make time for self-care, the team at Yogaaah shares the following tips and strategies — helping business owners to care for their minds and bodies, even when doing so seems impossible.

1. Work Yoga and Meditation Into Your Day
Entrepreneurship is stressful, but self-care strategies like yoga, meditation, and deep breathing can help to calm the body and mind, reduce cortisol levels, and alleviate stress and anxiety. And according to Verywell Mind, the health benefits of yoga don’t stop there: Other benefits may include improved sleep quality, relief from allergy and asthma symptoms, and decreased tension in the muscles.

To help you develop a regular practice, Yogaaah offers online or onsite yoga, meditation, and stress-reduction workshops, as well as virtual sessions. With these onsite classes and workshops, you and your team can enjoy the many benefits of yoga — such as improved posture, energy, problem-solving abilities, and stress resilience. As another benefit of these onsite classes, corporate yoga can help to improve teamwork in the workplace, reduce sick leave, and boost employee satisfaction.

If you work from home or as a solopreneur, Yogaaah also offers online yoga videos that can be enjoyed whenever and wherever you’d like. Or you can find short meditations and breathing exercises if you only have a minute or two to spare each day.

2. Eat Mindfully
In addition to practicing yoga, deep breathing, and meditation, mindful eating is another effective self-care strategy that can easily be incorporated into your day. Eating isn’t optional, so why not turn this daily activity into a self-care practice for the body and mind? According to nutritionist  Lianne Phillipson, mindful eating teaches you to slow down and focus on the present moment — and it can even help to improve your digestion, weight, and eating habits.
Here are some tips for transforming your mealtimes and becoming more mindful of the foods you’re consuming:

• Ditch your phone at mealtimes.
• Take a moment to appreciate each meal before diving in.
• Engage all your senses as you sit down to eat.
• Chew slowly and savour each bite.

If mealtimes are stressing you out because you simply don’t have the time or energy to prepare nutritious foods, it may be time to pay for a meal delivery service. A few of the best options include Home Chef, Sunbasket, and Blue Apron.

3. Delegate Administrative Tasks
Yoga, meditation, and mindful eating are all great, but delegation is another lesser-known form of self-care. And by hiring a virtual assistant to handle some or all of your administrative tasks, you’ll have a lot more time for self-care and other non-work activities. Virtual assistants (also known as VAs) can help with everything from returning phone calls and emails to scheduling meetings and performing data entry. Plus, VAs are an affordable investment — as typical hourly rates range between $10 and $20. To find a qualified VA, check out freelance job boards. After creating an account and posting a job, you’ll receive proposals from qualified candidates in 24 hours or less.

Self-Care Matters
Even if you’re short on time and energy, it’s imperative that you work one or more self-care strategies into your everyday routine. As a busy entrepreneur, self-care is essential to your physical, mental, and emotional well-being — as well as the long-term success of your business!

Are you interested in experiencing the company-wide benefits of corporate yoga classes? Contact the team at Yogaaah to learn about the onsite and online yoga, meditation, and stress-reduction workshops they offer.

Source: IOS Press
A new study shows for the first time that low and high exercise intensities differentially influence brain function. Using resting state functional magnetic resonance imaging (Rs-fMRI), a noninvasive technique that allows for studies on brain connectivity, researchers discovered that low-intensity exercise triggers brain networks involved in cognition control and attention processing, while high-intensity exercise primarily activates networks involved in affective/emotion processing. The results appear in a special issue of Brain Plasticity devoted to Exercise and Cognition.

“We believe that functional neuroimaging will have a major impact for unraveling body-brain interactions,” said lead investigators Angelika Schmitt, MSc, and Henning Boecker, MD, Functional Neuroimaging Group, Department of Radiology, University Hospital Bonn, Bonn, Germany. “These novel methods allow us to ‘look’ directly into the brains of a group of athletes, and, maybe even more importantly, understand the dynamic changes in brain structure and function associated with the transition from a sedentary to a healthy lifestyle.
Twenty-five male athletes underwent individual assessments using an incremental treadmill test. On separate days they performed low- and high-intensity exercise bouts for 30 minutes. Before and after exercising, Rs-fMRI was used to examine functional connectivity of different brain regions that are linked to specific behavioral processes. Participants also completed a questionnaire to measure positive and negative mood before and after the exercise.

 After low-intensity exercise, Rs-MRI showed that networks in the brain associated with cognitive control/attention were stimulated, while after high-intensity exercise, networks associated with emotions were more active, and those related to fatigue/motor function, decreased. Image is credited to Department of Radiology, University Hospital Bonn, Bonn, Germany.
The behavioral data showed a significant increase in positive mood after both exercise intensities and no significant change in negative mood. The results of the Rs-fMRI tests showed that low-intensity exercise led to increased functional connectivity in networks associated with cognitive processing and attention. High-intensity exercise, on the other hand, led to increased functional connectivity in networks related to affective, emotional processes. High-intensity exercise also led to a decreased functional connectivity in networks associated with motor function.
The investigators note that this is the first study to report distinct effects of exercise intensity on specific functional networks within the brain at rest. Future research in this area will help provide neurobiological evidence about what type of exercise intensity is best suited for certain neurological or behavioral modulations and may pave the way for supportive clinical applications in patients or for enhancing brain functional plasticity. 

By ERIC W. DOLAN  August 18, 2019
Photo credit: Life Science Databases

Meditation and yoga practice is associated with smaller right amygdala volume, a brain region involved in emotional processing, according to research published in Brain Imaging and Behavior.
For their study, the researchers analyzed data that had been collected during the Rotterdam Study, an ongoing population-based study that has been conducted in The Netherlands since 1990. The study has recruited more than 15,000 subjects aged 45 years or over.
The researchers were particularly interested in a subgroup of 3,742 participants who had responded to a meditation and yoga practice questionnaire and had undergone an MRI of the brain. Many of the participants underwent multiple brain scans, allowing the researchers to examine structural change over time.

The researchers found that meditation and yoga was positively related both to stress and coping with stress. Participants who reported practicing meditation and yoga tended to also report experiencing more stress. But 90.7% of practitioners also reported that meditation and yoga helped them cope with stress.
Participants who reported practicing meditation and yoga also tended to have smaller right amygdala and left hippocampal volume compared to those not practicing — and right amygdala volume tended to decrease over time among practitioners. Research suggests the right amygdala controls fear and aversion to unpleasant stimuli.
“Volumetric differences were only found in the right amygdala, not in the left. This is in line with previous smaller studies and is explained by the fact that the right amygdala, as opposed to the left amygdala, is associated with negative emotions and immediate action taking, whereas the left is associated with positive emotions and memory,” the researchers wrote in their study.

The findings could indicate that “that meditation and yoga practitioners have become more aware of their stress, but are at the same time more able to deal with it hence the smaller amygdala volume,” the researchers explained.
The results are in line with previous research that found meditation training could produce a generalized reduction in right amygdala activity in response to emotional stimuli, as measured by brain scans.
But the new study — like all research — includes some limitations.
“Although performed in a very large population-based sample, this is still a selection of participants that are generally healthy and motivated to join research,” the researchers noted. “Furthermore, this study contains mainly elderly individuals, who may not be as actively involved in meditation and yoga practices as younger people might, and who also might show a different structural response than younger participants due to decreased brain plasticity.”

​The study, “Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study“, was authored by Rinske A. Gotink, Meike W. Vernooij, M. Arfan Ikram, Wiro J. Niessen, Gabriel P. Krestin, Albert Hofman, Henning Tiemeier, and M. G. Myriam Hunink.