Natural Remedies for Colds and Flus during Pregnancy

This post is completely inspired by the fact that I am pregnant and have a nasty head cold/flu that is going around right now.  My usual arsenal of botanical formulas and supplements I turn to for immune support are not all safe to take during pregnancy.  This prompted me to put together a resource for pregnant mamas who are feeling under the weather and needing some guidance on what natural supplements and remedies are safe to use to help boost immune function and recover from the common cold and flu.  Here is a list of my top favorites. Your local health food store or vitamin shop should carry most of the products listed below.  Please keep in mind, these are general guidelines, so I recommend consulting with your physician about your specific symptoms for your individualized care.

Oscillococcinum by Boiron:  This homeopathic formula is great to take at the first onset of flu-like symptoms (fatigue, fever, chills, body aches).  I recommend dissolving 10 pellets under your tongue 2-3 x per day for up to 7 days to help prevent worsening of symptoms, and improve immune function.

Umpcka ColdCare Original Drops by Nature's Way: This is also a homeopathic formula that is helpful to take at the first onset of cold or flu-like symptoms (sore throat, nasal and sinus congestion, headache, cough).  Typical dosing for this product is 1.5 ml 3 x per day while your symptoms persist.

Echinacea: This botanical helps to enhance the immune system's resistance to infection, and is good to start at the first signs of a cold or flu. It is anti- inflammatory, anti-viral and anti-bacterial. I love this herb in tincture (liquid) form, and a typical dose is 30-60 drops 2-3 x per day during acute symptoms.

Vitamin C:  This nutrient helps to boost immune function by helping white blood cells ward off bacteria and viruses.  Supplementation with vitamin C has been found to shorten the duration of respiratory infections and the common cold.  You can take vitamin C to bowel tolerance (taking high doses can cause diarrhea).  Most individuals can take between 2-4 grams per day without digestive symptoms.  If you are pregnant and struggling with constipation, this vitamin is a particularly great one to take when combating a cold or flu.

N-Acytelcysteine (NAC):  This is an amino acid and a precursor to glutathione, one of the most powerful antioxidants in the body.  NAC is particularly helpful for respiratory health, helping to prevent the build up of mucus and congestion in the lungs and sinuses. NAC is great for helping to alleviate coughing, sinus pain and pressure, and nasal congestion. Typical dosing of NAC during an acute cold or flu is 500-1000 mg per day.  I love NAC.

Vitamin D3:  Vitamin D is necessary for a healthy functioning immune system. Vitamin D deficiency has been linked to lower immune function and a greater chance of getting the common cold or flu.  This nutrient is great for pregnant women to take during their entire pregnancy, as it helps to promote your baby's healthy bones, teeth and brain development.  A typical dosage to take during pregnancy is between 2,000-4,000 IU per day.  I recommend taking this one in liquid form for optimal absorption.

Wish Garden Herbs liquid formulas:  This company has formulas specifically created for women to take in pregnancy to help with immune support and cold/flu symptoms.  The two products I love are: Immune Boost for Pregnancy, and Cold Season Symptoms.   Specific herbs in these formulas include: marshmallow, echinacea, red clover, calendula, burdock, hyssop, thyme, wild cherry bark, elder flower, yerba santa and peppermint.  These are glycerite formulas (alcohol free) and taste pretty yummy. Both formulas can be taken: 2-3 dropperfuls 1-4 x per day during acute cold and flu symptoms.

Salt water gargle:  This is an natural remedy my mom always had me do whenever I had a sore throat as a kid, and it really does work.  Salt water helps to draw out mucus, decrease painful swelling and alleviate the irritation that accompanies sore throats. I recommend dissolving 1/4-1/2 tsp salt in 8 ounces warm water (make sure water is not too hot). Then, gargle a mouthful of water, spit water out, and continue until completed with entire 8 ounces.  You can do this several times per day.

Neti Pot: This is one of my favorite naturopathic treatments for sinus and nasal congestion. Instructions for use usually come with purchase of a neti pot, but here are simple instructions for how to use. For the neti pot solution:  it is best to use the finest grind of either sea salt or kosher salt, and either distilled water, or boiled and then cooled tap/ filtered water. Water should be warm but not hot. You can test water temperature by pouring a few drops on your arm- if it is comfortable, its safe to use. A good ratio to use is 1/4-1/2 tsp salt to 16 ounces water. You can also add in an additional 1/4 tsp baking soda to the mix (optional).  Poor mixture into neti pot. Then position yourself by leaning your head over a bowl or sink.  Tilt head sideways so your face is horizontal. insert neti pot into the upper nostril- make sure spout is fully inserted so water doesn't leak out. Breathe through your mouth while you gently pour- after a few seconds water will stream out the lower nostril. Use half the solution for one nostril, half for the other. In between sides, and after second side, stand upright and gently blow nose. Once finished, rinse our neti pot and let it air dry. You can do this treatment 1-2 x per day for acute sinus and nasal congestion.

Steam Inhalations with Eucalyptus essential oil:  Eucalyptus and steam is a great combination for colds and flus.  Eucalyptus oil helps to break up mucus and congestion in the nasal and sinus passageways and helps to decrease inflammation.  I like to add 2-3 drops of eucalyptus essential oil to a bowl of hot water. Lean over the bowl with a towel over your head and inhale the steam for 2-5 minutes at a time. This can be done multiple times per day.

Lemon ginger soothing drink:  This drink is great for anyone with cold or flu symptoms, but particularly helpful in pregnancy when you are really struggling with nausea and having trouble taking a lot of supplements. I like to bring 16 ounces of water to a boil, then remove from heat, add the juice of 1/2 a lemon, 1 tbsp fresh grated ginger, and a pinch of turmeric.  Let the mixture stand for 5-10 minutes, then strain into a large mug.  Add 2-3 tsp of honey, stir, and enjoy.  * It is important to add the honey right before drinking- cooking honey will cause it to lose its medicinal benefits.  Lemon is rich in vitamin C, tumeric and ginger are both anti-inflammatory, and ginger helps with decreasing nausea. Honey has wonderful anti-bacterial and anti-viral properties.

Dietary Recommendations:  Especially when feeling under the weather with a cold or flu, it is best to avoid foods that are known to promote mucus production such as dairy, sugar and bananas. Inflammatory foods should also be limited such as wheat and gluten products, corn, soy, potatoes, pork and peanuts.  It is also good to eat warm, cooked foods such as soups, broths, steamed or roasted veggies, and lean sources of protein such as chicken, turkey or legumes.  Including warming herbs in your foods that have anti inflammatory and anti microbial effects are also helpful:  turmeric, garlic, ginger, small amounts of cayenne. Limiting or avoiding cold or uncooked foods such as raw veggies and salads is also helpful when you are feeling sick.  It is best to drink warm beverages- hot water with lemon, teas, and avoid cold or iced drinks.  Especially during the winter months cold drinks and foods contribute to digestive stagnation, decreased gut immune function,  and increased susceptibility to catching the common cold or flu.

Stay Hydrated: Drinking plenty of fluids is one of the best ways to help thin mucus secretions, help your sinuses to drain and help your cough to be more productive to clear mucus. Especially during pregnancy, staying hydrated is so important for you and your baby's health.  You will want to drink a minimum of half your body weight in ounces of water per day.  Water water, herbal teas (those safe during pregnancy), and broths are all good choices. Avoid caffeinated or carbonated beverages, and avoid cold or iced drinks.

Rest:  Last, but not least, making sure you are giving yourself time to relax and get enough sleep is one of the best things you can do help yourself recover from any illness. When you are in a resting state, your immune system can function optimally and help you recover from an acute cold or flu.  Your entire body has a chance to regenerate, repair and renew.  Sleep and relaxation is key in staying healthy.

I hope these suggestions are helpful for all of you pregnant mamas out there. Being sick is not fun, especially when you are pregnant.  Taking time to nurture and care for yourself is so important for both you and your baby. I hope you get well soon!

Coming Home

I recently stumbled upon a poem that has brought me great inspiration, and spoke to me a deep truth that I have recently been learning through my own life experience.  I felt compelled to share these words with you here, in hopes that you too will be touched by the message so eloquently written by this author, Jane Hooper.  Almost two years ago, what started for me as back injury, transformed into a profound healing journey, way beyond addressing my physical symptoms.  My recovery has required of me a deep listening to what my body and spirit has needed to heal.  Each and every step of my own healing process has pointed me in one direction:  Home.  Literally and metaphorically- Home.  Every cell in my being is calling me to be here, at home within myself, and to truly remember my own body as the ultimate place of rest, where healing can truly occur.  Finding my way home to myself has deepened my connection to life- to my family, my friends, my community, and how I live, breathe, and act in each and every moment.  Spending more time here, in the sanctuary of home, is offering me guidance and inspiration in my ability to help others find this place of healing and rest within themselves.  Thank you to everyone in my life who has helped me return to home. I have a new found appreciation of the saying " home is where the heart is". 

I believe that coming home, really, really coming home to yourself,  is the one thing that can heal everything.  

Below is the poem that helped me to remember the beauty of coming home.  - a big thanks to Jane Hooper, the author of these words. 

Please come home.  Please come home. 

Please come home.  Please come home. 

Find the place where your feet know how to walk,

and follow your own trail home. 

Please come home. Please come home into your own body, 

your own vessel, your own earth. 

Please come home into each and every cell, 

and fully into the space that surrounds you. 

Please come home. Please come home to trusting yourself, 

and your instincts and your ways and your knowings, 

and even the particular quirks of your personality. 

Please come home. Please come home and once you are firmly there, 

please stay home a while and come to a deep rest within. 

Please treasure your home. Please love and embrace your home. 

Please get a deep, deep sense of what it is like to truly be home. 

Please come home. Please come home and when you are really, really ready, 

and there is a detectable urge on the out breath, then please come out. 

Please come home and please come forward. 

Please express who you are to us, and please trust us, to see you and hear you and touch you, 

and recognize you as best we can. 

Please come home. Please come home and let us know 

all the nooks and crannies that are calling to be seen. 

Please come home and let us know the More that is there and wants to come out. 

Please come home, please come home, 

for you belong here now.  You belong fully among us. 

Please inhabit your place fully so we can learn from you, 

from your voice, and your ways and your presence. 

Please come home, please come home, 

and when you feel yourself home, please welcome us too. 

For we forget that we belong and are welcome, 

and that we are called to express and fully be who we are. 

Please come home. Please come home. 

You and you and you and me. 

Please come home. Please come home. 

Thank you Earth for welcoming us, 

and thank you touch of eyes and ears and skin, 

touch of love for welcoming us. 

May we wake up and remember who we truly are.  

Please come home. Please come home. 

                                                           

A reminder to be Brave

Today I am celebrating.  October 15th is my niece Brave’s birthday. She is 7 years old. She truly embodies her name and what it truly is to be “brave”.   She has the most courageous heart, and possesses the ability to see the light in every situation.  She is a constant reminder to keep your heart open, to fearlessly allow in love and to embrace life, even in the most challenging moments. 

This weekend Brave had a slumber party to celebrate her birthday with a few of her friends. I watched as her friends arrived, and she greeted each one with a warm hug.  To one of her friends she said “ I heard that you are a little afraid of the dark, so I got you a little flash light so that you don’t have to be scared.”  I was so moved  to see her help her friend literally see the light through the dark, and help her overcome her fear and be able to laugh and enjoy the celebration with her friends. 

My niece’s reminder to be Brave really impacted me in such an amazing way.  One year and five months ago I injured my low back pretty badly.  Before I hurt my back, I was practicing yoga every day and teaching yoga classes a few days per week.  Yoga is one of the biggest loves of my life. After my injury, my asana practice came to a halt, and took a break from teaching while allowing myself to heal.  I was no longer going to or teaching classes at Yoga Union- the yoga studio that I consider to be my second home.  While I have been grateful for all of the lessons and personal growth that I have gained from my injury,  I also became stuck in a rut of believing that I can’t do yoga, and fearing I would never be able to again.  I let the fear of all that I perceive I can’t do to stand in my way of allowing me to step back onto my mat and embrace and celebrate all that I can.   

There was something very special about seeing Brave help her friend overcome her fear and belief that she can’t be in the dark.  Later that night after I left Brave’s party, I lay in bed and I thought of my injury, and how all I could see was the darkness of what I felt I can not do.  Like the tiny flash light of courage Brave gave to her friend,  I made a decision to see the light of all that I can do. 

This morning, on the Brave's birthday,  I got up, put on my yoga clothes, grabbed my yoga mat, and went to an open practice at Yoga Union.  For an hour and a half, I practiced asana for the first time since my injury.  I did pranayama (breath work). I did mountain pose. I used blocks to help me do variations of gentle poses.  I did modified sun salutations and allowed the light and warm of what I can do to shine in.  I have never felt so much gratitude for a simple sun salutation in my life. 

Thank you Brave, for helping me to stand up, to walk onto my mat and to overcome my fears.  Your strength, courage and open heart is an inspiration to me and everyone around you.  I feel so blessed to be celebrating life on this very special day. 

Why should I give up coffee?

In my practice, I commonly recommend patients discontinue drinking coffee as it can negate the effectiveness of homeopathic treatment. On a regular basis, patients ask the questions "Why is coffee bad for me? Do I really need to give it up?" So, I thought it would be helpful to have a complete list of the reasons I recommend a coffee-free diet, aside from its interactions with homeopathic remedies.

Fatigue

I know, this is the main reason that people drink coffee: to help you wake up in the morning, get over that late afternoon slump, or to stay up while working late at night. Yes, coffee is a very short term remedy for fatigue, but in the end, it only makes it worse. Coffee is a central nervous system stimulant which overstimulates the adrenal glands to produce adrenaline and cortisol, both stress hormones. This is what is responsible for that initial euphoric feeling with a cup of coffee, when you have a heightened sense of mental clarity, alertness and more energy. Unfortunately, this affect is short lasting and leads to a crash in energy, and eventually adrenal depletion, fatigue and caffeine dependence and addiction. Your adrenal glands stop being able to produce normal levels of these stress hormones, as caffeine has worn them out. Coffee blocks the absorption of iron, which can contribute to iron deficiency anemia, also resulting in fatigue.

Anxiety/Panic/Depression/Sleep disorders

Because coffee stimulates an excess release of stress hormones and interferes with our brain chemistry, it contributes to states of anxiety, panic, depression and insomnia. Coffee inhibits adenosine, which is one of our calming neurotransmitters, thus blocking our body's ability for natural stress reduction and relaxation. Coffee depletes the body of vitamin B6, a nutrient needed for the production of serotonin. Low levels of serotonin are associated with depression and anxiety. Coffee also decreases vitamin D absorption, which has been linked to mood disorders and depression.

Coronary Artery Disease/Hypertension

Coffee intake has been linked to elevated homocysteine levels, which contributes to coronary artery disease. Elevated levels of cortisol due to coffee intake lead to constriction of blood vessels and can be a contributing factor to hypertension.

Osteoporosis/Bone Health

Coffee has been shown to decrease the absorption of both calcium and vitamin D, both necessary for optimal bone health. Coffee actually leaches calcium from the our bones, contributing to loss of bone density and osteoporosis.

Gastrointestinal Disorders

Coffee is acidic, and contains numerous chemicals that are irritating to the lining of the digestive tract. Over time, coffee consumption can contribute to many gastrointestinal conditions including gastritis, GERD, and irritable bowel syndrome. Because of coffee's irritant effect on the gastrointestinal tract, it decreases the absorption of many essential vitamins and minerals.

Dehydration

Coffee is a diuretic that causes frequent urination. This depletes the body of important nutrients and electrolytes including magnesium, potassium and calcium.

Dental health

Not only does coffee stain your teeth a yellowish brown color, it also increases dental caries (cavities).

So, those are a few reasons to motivate you to give up coffee and improve your health!

Coffee Alternative

If you are considering giving up coffee, the best coffee alternative I have found is Dandy Blend. This is a caffeine-free, gluten-free coffee alternative that contains water soluble extracts of roasted dandelion root, chicory and beets, and grains barley and rye. It surprisingly tastes like coffee without the bitterness and acidity. Substituting Dandy Blend for coffee helps with avoiding headaches and other coffee withdrawal symptoms. Dandelion, one of the main ingredients in this blend, is a wonderful botanical for digestion and nutrient absorption, liver functionality, skin health, weight loss and hormone balancing. I recommend Dandy Blend as part of a detoxification program and/or for every day use. Check out Dandy Blend's website:

http://www.dandyblend.com/ for more info or for a store locator near you. In Portland, you can buy Dandy Blend at Peoples Food Co-op in SE, or the Alberta Co-op in NE.

Some recipe ideas using Dandy Blend:

Straight up:

1 tsp Dandy Blend dissolved in 8 ounces hot water. I recommend using 1 Tbsp for a fuller flavored cup.

*you can also dissolve Dandy Blend in cold water and serve over ice for a refreshing iced-coffee alternative.

Dandy Latte:

1 Tbsp Dandy Blend

12 ounces steamed or warmed dairy alternative-almond milk or hemp milk

1 tsp honey

Stir all ingredients together and enjoy!

Dandy Bliss:

1 Tbsp Dandy Blend

1/2 cup Coconut Bliss Ice Cream (original or vanilla flavor)

1/2 cup water

1 cup ice

Blend all ingredients in the blender and enjoy!

I recommend trying to give up coffee for 2 weeks and notice how differently you feel. Just eliminating coffee and caffeine from your diet can drastically improve how you feel physically, mentally and emotionally.

Naturopathic Travel Kit

Summer is here! For many of us, this means vacations are just around the corner.

When traveling, I find that it is great to be prepared for any bumps along the way to ensure that vacation is the most relaxing experience possible. As we embark on new adventures in our travels, it is so common for minor ailments to arise along the way that can take away from a true feeling of relaxation, ie- sunburns, insects bites, minor cuts and musculoskeletal injuries, food poisoning, etc.... We have all had the experience of being on a trip and encountering some injury or illness that seemingly dampens our full enjoyment of vacation. Over the years, I have come up with what I call my "Naturopathic travel kit" that includes remedies for most acute ailments that arise. This kit includes my 8 favorite staples I bring along on any trip.

I pass this along to you so your vacations this summer are full of relaxation, joy and pure bliss!

1. activated charcoal capsules: Honestly, I don't leave home without these. This is the best remedy I have found for helping with food poisoning and digestive upset due to exposure to new and different foods. Activated charcoal adsorbs (binds) to toxins and helps to flush them out of the GI tract, drastically reducing the amount you absorb. As soon as you suspect food poisoning, I suggest taking 2-4 capsules of activated charcoal with 8 oz water, 3 times per day for 2-3 days. You can find activated charcoal at most drug stores, grocery stores and health food stores.

2. homeopathic arsenicum (30 C potency): This is also a really helpful remedy for food poisoning. Especially if you experience nausea/vomiting/diarrhea, this homeopathic is so helpful for a faster recovery. **(see note below for dosage suggestions and where to find homeopathic remedies).

3. probiotics: This is a great supplement to take while traveling to prevent digestive upset and susceptibility to food poisoning, Probiotics are the "good" bacteria that normally populate our digestive tract and help to optimize immune and digestive health. Probiotics help with preventing infection from pathogenic bacteria and viruses. I love our 8 Hearts brand of probiotics called Replenish. These are available through my office at www.8hearts.org. I suggest taking 2 capsules each day.

4. homeopathic arnica (30 C potency): This is a wonderful remedy for acute muscle strains/soreness and ligament sprains due to overuse. Especially if you are planning a trip where you will be increasing your physical activity-ie-hiking trip, etc-don't leave home without the arnica! **

5. homeopathic apis (30 C potency): This is ideal for acute insect bites, stings and allergic reactions, especially when there are symptoms of hives, swelling, burning and heat. This is wonderful especially on camping trips, or when traveling to tropical destinations where insects and critters are abundant. **

6. CCC cream : This is my favorite topical cream made by Eclectic Institute which is helpful for so many acute traumas/injuries that can occur while traveling. The C-C-C stands for Calendula, Coneflower (Echinacea) and Comfrey. The combination of these herbs makes this a wonderful remedy for sun burns, insect bites, minor bruises and superficial wounds-scrapes and cuts. This cream is anti-inflammatory, anti-bacterial, and helpful with wound healing and tissue repair. Many health food stores carry this product, or you can find it online: http://www.amazon.com/Eclectic-Institute-Calendula-Comfrey-Coneflowe/dp/B00128SMB8/ref=sr_1_1?ie=UTF8&qid=1307906029&sr=8-1

7. sunscreen : This one may seem obvious, but this is a staple in my travel kit which can easily be overlooked. I recommend spending 10-15 minute in the sun each day before applying sunscreen for optimal vitamin D absorption, then applying a good quality sunscreen for sun-damage prevention. I suggest a paraben-free brand like Alba Botanica. You can find their products at most health food stores, or check out their website for more info: http://www.albabotanica.com/?id=72

8. homeopathic cocculus (30 C potency): This remedy is great for helping with symptoms of motion sickness. I find this to so helpful for feelings of nausea and dizziness that can arise from travel via plane, boat, train, etc. **

** Homeopathic remedy info: A general rule of thumb for use of homeopathic remedies for acute ailments: dissolve 3-5 pellets under the tongue away from food, 3 times per day while symptoms persist, up to 1 week. Homeopathic remedies can be found at most health food stores. The brand I like that is sold over the counter is Boiron and is packaged in small blue tubes.

I wish you all a summer of relaxing vacations and optimal, vibrant health!

Ground into Fall

It is that time of year again. The days are beginning to shorten. The leaves are starting to turn. Summer vacations have ended and a new school year has begun. We are transitioning into Fall. Just like it's name, Fall, is a time to descend. Summer is always a very outgoing time, full of travel, spending time outdoors, socializing with friends and family, full of vibrancy and light. Autumn is a very grounding season. It is a time to slow down, to return home, and to naturally turn your attention inward.

Like with any transition, change into a new season can feel difficult. There is a tendency to want to hang on to the past, to cling to summer and all of its uplifting, sunny and vibrant qualities. This time of year, you may begin to notice a tendency to want to stay in bed a little bit longer. You may begin to crave warmer, heavier foods. You may feel a bit more fatigued and sluggish. Overall, you may notice what feels like a lack of motivation, or apathy. Many of us will struggle against this time of slowing down, which leads to stress, fatigue and decreased immune function. I invite you to embrace the new, yet familiar feel of Fall, and let yourself ground into this season. When we are able to be present to the moment and align ourselves with this universal time of settling, Autumn transforms into a time of renewal and regrowth.

Here are some tips for helping to embrace our transition into Autumn, encouraging a feeling of grounding, self introspection and renewal. By aligning yourself with the natural rhythm of Fall, you can create a sense of health and wellbeing that will continue through the Winter months.

Begin with your breath. I recommend practicing the following breathing exercise at the beginning and end of your day. Sit in a comfortable position with your spine straight and your hands resting comfortably in your lap. Close your eyes. Breathe in and out through your nose. Make your exhalations twice as long as your inhalations. I recommend breathing in for a count of four, and out for a count of eight. As you exhale, imagine sending your breath to the very base of your spine, feeling your contact with the earth below you. This will help you to feel grounded as you move through your day, and relax into rest before bed.

Let yourself sleep. Naturally, this time of year our bodies need more rest. Make a conscious effort to create time in your life for more rest. I know for many of us, this can be difficult to do. Try going to bed a little bit earlier, or setting your alarm clock even 5 minutes later. This simple act of allowing yourself more time to relax will help with the struggle of letting go of Summer.

Take time to turn inward. Create space in your day for meditation and/or journaling. Even 10 minutes per day of shifting your attention inward will help to ease your transition into this season.

Use nutrition to help you nourish your body and mind this season.

• Drink less caffeine. Eat less sugar. As we begin to feel more sluggish, many of us will drink more caffeine and eat more sugar as we resist this natural settling of the season. Both caffiene and sugar are stimulating, and work against the natural rhythm of slowing down. I recommend drinking more root teas, such as roasted dandelion, burdock and chicory, which encourage a sense of "rooting".

• Food is one of the natural ways we help ourself to slow down. When you are feeling scattered and ungrounded, food is a way to settle the mind and body. When we eat, our bodies shift into a "rest and digest" mode, and you physically have to slow down to process your meal. As I mentioned earlier, you may notice you begin to crave heavier foods this time of year. For many, this can mean turning to fatty, rich, and high carbohydrate foods, which deplete energy and create more stress and fatigue. The best types of foods to increase this time of year are those rich in protein and B vitamins. This can be organic meat, fish and eggs, or vegetarian sources such as nuts, seeds and legumes. Protein helps to nourish the adrenal glands, helping to fortify your body's immune function and ability to handle stress.

• Eat root vegetables. Beets, parsnips, sweet potatoes and carrots are beginning to flourish this time of year. These foods help you connect with the earth, and are rich in vitamins and anti-oxidant that help to boost immune function and encourage a sense of groundedness.

Use yoga to help yourself ground. Here are some of my favorite yoga tips and poses to help create a sense of slowing down this season:

• Focus on your foundation. In all poses, bring your awareness to your connection to your mat. Notice how by creating a solid base, you have more freedom in your poses. Focus on distributing your weight on all four corners of your feet in standing poses.
• Slow down your practice. Hold your poses for an extended period of time. Especially in seated poses, this will encourage a sense of calming and grounding.
• Throughout your practice, focus on widening the hips and lengthening the tailbone to nourish your root chakra and create a sense of connection to the earth.
• Seated forward fold (Paschimottanosana): This pose helps to strengthen the legs, root the pelvis and relax the hamstrings, encouraging a sense of giving into gravity and slowing down.
• Legs up the Wall Pose (Viparita karani): This pose helps to create a sense of surrender and lets your energy descend. This pose is great for helping to restore energy, boost immunity and rejuvenate the mind.

This year, let yourself surrender into Fall. Give yourself permission to slow down and align with the natural rhythm of this beautiful season.

I want to express my gratitude to Annie Adamson and Alison Alstrom at Yoga Union for inspiring me to write this post. Thanks ladies!

Ground into Fall