Those of you who regularly read this blog have probably heard of flower essences before. Even if it was just in the context of Rescue Remedy.

But how many of you actually know what they are? 

The name, Flower Essence, to me conjures up the image of trying to capture the gently wafting scent of a flower.  Like a genie in a bottle. But, in fact, essences have no scent at all.  Flower essences are basically infusions of certain flowers in water that are  stabilized in a solution of brandy and water. These are very dilluted preparations and should not be confused with herbal tinctures or essential oils.

While they can be used for certain physical ailments, these products are mainly used for emotional healing.  Stress, anxiety, trauma, sadness, and fear are all great reasons to try one. There's a lot great products out there!  Which brings me....to the review!

Our friends at Mossop Natural Remedies were kind enough to send us a sample of one of their lovely products.  Their formulas are unique in that instead of a liquid form, they are put into small sucrose pilules similar to homeopathic remedies.  I found this form great for traveling, and much easier to get the kids to try. 

I happened to throw the "Relaxation" formula, comprised mainly of Evening Primrose, into my bag before I headed off to the East West Seminar led by Michael Tierra. It's an intense week of clinical study, classes, and personal growth.  Between the traveling and the intense clinical work, I was glad to have it!  Several attending practitioners needed to take a break at some point during the seminar.  But I was able to fully participate without my nerves getting frazzled.  I even dispensed some to a few people during the seminar, and the feedback was very positive. 

In addition to the Relaxation formula, there are many others.  If you need a little extra boost to resolve an emotional issue or help during a stressful time of life, give them a try.  We are coming up on some big changes here (more on that later!), and I know I'm glad to have this tool in my kit!

Be Well!
Kristin

I know what you're thinking. 

Really?  Savasana?  The one where we lay down and basically take a nap?

That's right.

You might think this is the easiest pose that Yoga has to throw at you, but in my opinion it's actually the most challenging.  In a world where we are constantly on the move, connected, and multitasking; how do we stop and do nothing?  How do we clear the mind?  Learning to let go is a challenge that even the most sage monks have struggled with through the ages.

Some Background:
Savasana can be broken down to Sava (Corpse) asana (Pose).  Literally Corpse Pose.  While it may sound morbid, the intention is a conscious act of dying, letting go, and becoming one with your spirit.  When we transition out of Savasana we often roll to the side with bent knees (a fetal position) and it's like we are being re-born. 

Here's How:
1. Slowly lie down onto your back, using whatever props you like.  Maybe you place a blanket under your head or a bolster under your knees.  Feel free to even cover yourself with a blanket, or use an eye pillow to block out light and encourage your senses to go within.  Close your eyes.

2. Once you have your props in place, gently lift one leg up a few inches off the floor.  Rotate the toes out, then lengthen that leg out and down until it rests comfortably on the floor.  Repeat with the other leg.

3.  Do the same with your arms.  Gently lifting one arm up a few inches, turning the palm to face the ceiling, and then lengthening it out and down until it rests comfortably on the floor.  Repeat with the other arm. 

4. Take a deep breath in.  And let it out.  Now, soften that space between the eyes, and let that softness erase any expression that might be on the face.  Slowly and methodically, release any tension that might be present in the body, all the way from the crown of the head to the very tips of the toes.

5. If you find your mind wandering, come back to the breath.  Slowly inhaling and exhaling.  Use aromatherapy, by spritzing lavender hydrosol (flower water), around the room.  You can even play soft music to block out the sounds of the outside world.

6.  Rest here as long as you can.  Whether it's 5 or 35 minutes, your body and mind will benefit from the pause.  Allowing you to tackle life's daily challenges with more consciousness and clarity.

The real key is not to beat yourself up if you find yourself thinking of the errands you have to run, or reliving an argument you may have had with a loved one.  It's even okay if you feel self-conscience.  It's totally normal to get caught up in our own stories.  That's exactly why we practice Savasana.  So we can learn the difference between our perception, and our reality.

Be Well,
Kristin

Well, you're not alone.  The holidays carry a lot of baggage.  The (sometimes) unrealistic expectations of holiday mirth and cheer, mixed with bittersweet childhood memories, and topped with the financial burden of gift giving. At a time when we are supposed to be drawing within and slowing down, we are expected to speed up and go out.

Thus, the revival of my Restore sequence.

This is a series of poses that can be very useful in times of stress, to calm anxiety, or simply come back to balance when you are feeling run down. 


1. Start seated- Close your eyes. Focus on your breath.  Breathing in to a count of five and exhaling to a count of five.  Let your awareness settle into the present moment and notice how your breath feels in the body as you expand and contract.

2. Bound Angle- Bring the soles of your feet together, spine reaching tall.  Let your knees slowly and gently travel towards the earth.  Begin to shift your weight to your left, then forward, right, then back.  Keep slowly opening the hips by moving in these wide circles.  Repeat 3-5 times, then reverse direction.

3. Cat/Cow- Come to hands and knees (Tabletop), shoulders over your wrists and hips over heels.  Take a deep breath in and look up as you arch your back, drawing your chest slightly forward.  Exhale and round the spine, gazing towards your navel and pushing the hands down into the floor.  Repeat 3-5 times, integrating your movement with your breath.

4. Table Top Twist- Re-align yourself into table top position.  Root down through your left hand and reach tall with your right arm. Bring it slowly underneath your left arm, twisting to the left and bringing your shoulder to or towards the floor.  Stay here for a few breaths.  Repeat on your other side.

5. Child's Pose- Keep your knees wide and bring your hips towards your heels as far as feels comfortable.  Rest your forehead on the floor, a blanket, or a block.  You can always use a blanket or bolster under your belly if your knees resist.  Stretch the arms out in front of you and reach towards the front of the room.  Breathe here, then slowly walk your hands out towards the right.  Open up your side body as you push down and away with the hands here.  Walk hands back to center and then over to the left.

6. Legs up the Wall- Move to the wall with 1-3 folded blankets or a bolster.  Stack the blankets and line them (or the bolster) up to the wall.  Begin with your right hip and shoulder just grazing the wall, sitting on the side of the blanket.  Slowly swing your legs up the wall and let your head and shoulders rest on the floor.  Don't be discouraged if you need to wiggle to get your hips closer to the wall, or if it takes you a few times to get there.  You'll get there eventually. :)  Keep your legs firm on the wall, but release your arms to your sides, palms facing the sky.  Close your eyes and let all the tension and anxiety you've built through your day melt.  Stay here 5-15 minutes, then slowly bend your knees and roll off your supports.  Stay on your side for a few breaths, then slowly come back to seated.  Ahhhhhhh!!!!!

Repeat as needed.  If we can approach this time of year with a calm and balanced mind, we will most certainly find that true holiday mirth and cheer.

Be Well,
Kristin

In keeping with the theme of National Yoga Month, combined with Back-to-School stress, I thought I'd share one of my favorite restorative yoga sequences.  This is a series of poses that can be very useful in times of stress, to calm anxiety, or simply come back to balance when you are feeling run down.

1. Start seated- Focus on your breath, trying to breath in to a count of five and exhale to a count of 5.  Let your awareness settle on the present moment and how your breath feels as you expand and contract.


2. Bound Angle- Bring the soles of your feet together, spine reaching tall.  Let your knees slowly and gently travel towards the earth.  Begin to shift your weight to your left, then forward, right, then back.  Keeping slowly opening the hips by moving in these circles.  Repeat 3-5 times, then reverse direction.


3. Table Top with twist- Come to hand and knees, shoulders over your wrists and hips over heels.  Root down through your left hand and reach tall with your right arm.  Bring it slowly underneath your left arm, twisting to the left and bringing your shoulder to or towards the floor.  Repeat on your other side.

4. Cat/Cow- Re-aligning yourself into table top position, take a deep breath in and look up as you arch your back.  Exhale and round the spine, gazing towards your navel and pushing the hands down into the floor.  Repeat 3-5 times, integrating your movement with your breath.

5. Child's Pose-Wide knees wide, bring your hips towards your heels as far as feels comfortable, forehead resting on the floor.  You can always use a blanket under your belly if your knees resist.  Stretch the arms out in front of you and reach towards the front of the room.  Breathe here, then slowly walk your hands out towards the right.  Open up your side body as you push down and away with the hands here.  Walk hands back to center and then over to the left.

6. Legs up the Wall- Move to the wall with 1-3 folded blankets or a bolster.  Stack the blankets and line them (or the bolster) up to the wall.  Begin with your right hip and shoulder just grazing the wall, sitting on the side of the blanket.  Slowly swing your legs up the wall and let your head and shoulders rest on the floor.  Don't be discouraged if you need to wiggle to get your hips closer to the wall, or if it takes you a few times to get there.  You'll get there eventually. :)  Keep your legs firm on the wall, but release your arms to your sides.  Close your eyes and let all the tension and anxiety you've built through your day melt.  Stay here 5-15 minutes, then slowly bend your knees and roll off your supports.  Stay on your side for a few breaths, then slowly come back to seated.  Ahhhhhhh!!!!!


Namaste,

Kristin Henningsen, M.S., C.H. R.Y.T.