Jamie's Blog

Can Massage Help Headaches & Migraines?

Fri, 06 Feb 2026 22:03:45 GMT

If you suffer from frequent headaches or migraines, you know how disruptive they can be. Massage clients frequently ask me if massage therapy can help ease their headaches or migraines. And for most cases, especially when headaches are caused by muscle tension, stress, or poor posture, massage therapy can help. Keep reading for details on how massage therapy can help ease headache & migraine pain.

The Link Between Muscle Tension and Headaches

A large number of headaches, especially tension headaches, are closely related to tight muscles in the neck, shoulders, upper back, jaw and even the scalp. Hours of seated work, phone use, or driving can keep these muscles in a semi-contracted state. Poor sleep or stress can also add tension to these areas. Over time, this muscular tension can restrict blood flow and contribute to headache pain.

Massage therapy helps by:

Releasing tight muscles
Improving circulation
Reducing stress hormones
Calming the nervous system

When the body relaxes in a massage session, headache tension often softens too.

How Massage Can Help Different Types of Headaches

Tension Headaches

Tension headaches are the most common types of headaches. They are caused by a combination of stress, muscle tension, and environmental or lifestyle factors such as sleep or type of work. Because massage therapy is focused on reducing muscle tension, people with tension headaches will likely see the best results.

Massage can:

Reduce muscle tightness in the areas that cause tension headaches
Improve mobility in the cervical spine (neck)
Reduce overall stress levels

Many clients report fewer headaches and less intensity when massage is part of their regular self-care routine.

Migraines

Migraines are more complex and neurological in nature. They are caused by genetic, environmental, and neurological factors. Massage isn’t exactly a cure for migraines. However, it may still help reduce migraine intensity or frequency by:

Reducing stress, which can be a major migraine trigger
Improving sleep quality
Decreasing muscle tension that can worsen symptoms
Supporting relaxation between migraine episodes

Some people notice fewer migraines or shorter recovery times when massage is used consistently.

Important note : If you’re experiencing severe or worsening migraines, massage should complement rather than replace medical care.

Headaches from Poor Posture or Screen Time

Tech neck is real, and more and more people are experiencing headaches related to it. Tech neck headaches are caused by tilting the head forward while working on a phone, laptop, or computer. The muscles in the neck and upper back work extra hard to support the head in this position, which can lead to muscle tension and headaches.

Massage can help by:

Releasing forward-head posture tension
Addressing tight upper back, neck and shoulder muscles
Encouraging better alignment and body awareness

This is especially helpful for people who work on computers, phones, or drive frequently.

What Areas Does Massage Focus On for Headache Relief?

A headache-focused massage typically includes intentional work on:

Neck and upper shoulders
Upper back
Base of the skull (suboccipital muscles)
Jaw (when appropriate)
Scalp and temples

Pressure is adjusted carefully. It is more important for the individual to be able to relax than to receive deep pressure. Most clients will still receive a full body massage, with a focus in these areas.

How Often Should You Get Massage for Headaches?

This depends on frequency and triggers, but a common approach is:

Acute phase: weekly or bi-weekly sessions
Maintenance: every 3–4 weeks

Consistency matters more than one “perfect” session. Many people see the best results when massage becomes part of a regular self-care routine rather than a last-resort fix.

Final Thoughts

Massage therapy isn’t a magic fix—but for many people, it’s a powerful, natural tool for managing headaches and migraines. By addressing muscle tension, posture, stress, and overall body awareness, massage can support both short-term relief and long-term prevention.

If headaches are interfering with your daily life, exploring massage as part of a broader wellness plan may be worth considering. Want to try it for yourself? Book a session with me today!

Happy Feet: Stretches and Self-Massage for Foot Health

Fri, 10 Oct 2025 22:07:42 GMT

Our feet serve as our foundation: carrying us through our activities, supporting us, and grounding our energy. However, we often forget about caring for our feet. Whether you’re a yogi, a hiker, a surfer, or someone who spends long hours on your feet, giving your feet some love can improve your overall posture, balance, and overall comfort.

Taking just a few minutes a day to stretch and massage your feet can reduce tension, increase circulation, and even reduce discomfort in your knees, hips, and lower back.

Why Foot Care is Important

Each foot contains 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments — AND our feet can grow additional bones to better support us. When your feet are tight or tired, it can affect how you move your body and lead to pain in your legs, hips, and back.

Neglecting your feet can lead to issues such as plantar fasciitis and tight calves. Regular foot care helps keep your whole body healthy and resilient.

My Favorite Foot Stretches

Here are some foot stretches and yoga poses that you can practice daily:

Toes Pose

From a tabletop position, tuck your toes under and sit back on your heels. You will feel the stretch in your arches and your calves. This stretch can be intense: try sitting up on a block or leaning forward into your hands to make it more comfortable. Hold for 30 to 60 seconds while breathing deeply.

Top of Foot Stretch

Sit on your heels with your toes flat and gently press the tops of your feet into the floor. If this is too intense, try placing a rolled blanket under your ankles. This stretches the muscles that flex your toes and ankles and is a good counter stretch to Toes Pose. Hold for 30 to 60 seconds.

Legs Up the Wall

Sit with a hip against a wall and then recline into your back, resting your legs up the wall. Scoot forward until your seat is close to the wall. You can place a blanket under your hips for extra support, or a block or blanket on top of your feet for additional grounding. You can hold this shape for as long as feels comfortable. This is also a great pose to practice in the evening, as it calms the nervous system and can help you prepare for a good night’s sleep.

Self-Massage for Tired Feet

You can also dedicate some time each day massaging your feet to ease tension or re-energize them. Here are some great techniques:

Warm Up Your Feet

Sit comfortably, and using both hands, rub your feet briskly to create warmth. This boosts circulation and prepares the tissue for deeper work.

Massage Your Arches

Use your thumbs to make small circular motions along the arch, moving from heel to ball of the foot. Adjust pressure to what feels good — firm enough to feel it, never so much that it hurts. You can also use a tennis ball for a similar effect: stand up and roll the tennis ball under your foot, applying light pressure.

Stretch & Pull Your Toes

Gently tug and rotate each toe. This helps increase joint mobility and releases tension between the bones of your toes.

Final Thoughts

A hot foot soak with Epsom salt can be a lovely way to release tension in your feet. You can even try the above massage techniques in the bath.

Regular massage by a professional is another great way to give your feet some love and enjoy lasting relief. Interested in giving it a try? Book a massage with me today; I love caring for tired feet!

Muscle Highlight: The Sternocleidomastoid

Sun, 24 Aug 2025 04:22:43 GMT

When we think of tight neck muscles, most of us immediately imagine the trapezius—the big “cape-like” muscle across the shoulders. But another key player in neck tension is the sternocleidomastoid (SCM) , a long, prominent muscle that often gets overlooked until it’s sore. Let’s dive into where it is, what it does, why you might want to get it massaged, and simple ways to stretch it.

Where Is the SCM?

The SCM is a paired muscle on each side of your neck. You can feel it when you turn your head to one side—it’s the rope-like band that pops out from behind your ear down toward your collarbone.

What Does the SCM Do?

The SCM is responsible for several important movements of the head and neck:

Rotation: Turns your head to the opposite side.

Flexion: When both SCMs contract together, they help flex the neck forward.

Lateral flexion: Tilts your head toward the same shoulder.

Accessory breathing muscle: When you’re short of breath, the SCM can help lift the rib cage slightly.

Because it’s so active in daily movement—and can get overused with poor posture, stress, or excessive screen time—the SCM often becomes tight.

Why Get the SCM Massaged?

Massage of the SCM can help with a variety of issues, including:

Neck pain and stiffness

Tension headaches or migraines: the SCM is often a trigger point source for referred pain into the head, behind the eyes, or into the jaw

Jaw tension or TMJ discomfort

Forward head posture from desk work or looking at devices

Stress relief, since neck tension often reflects overall nervous system tension

Targeted massage helps release knots, improves circulation, and restores healthy movement to the neck.

How to Stretch the SCM

Stretching the SCM is simple but powerful. Here are two gentle ways to do it:

Basic Neck Tilt and Turn

Sit or stand tall.
Tilt your head to one side, bringing your ear toward your shoulder.
Gently turn your chin upward toward the ceiling.
You should feel a lengthening along the front and side of your neck.
Hold 20–30 seconds, repeat on both sides.

Assisted Stretch

Sit with shoulders relaxed.
Place your hand behind your back.
With the opposite hand, gently tilt your head to the side and slightly back.
Breathe deeply, and avoid forcing the stretch.

Always move slowly and stop if you feel pinching or sharp pain.

Final Thoughts

The SCM muscle plays a huge role in neck mobility, posture, and even headaches. Massage can be a game-changer for releasing SCM tension and improving overall comfort. Pairing massage with gentle stretching and mindful posture habits will help keep your neck feeling open, relaxed, and pain-free.

Ready to release some neck tension? Book a session and let’s give your sternocleidomastoid muscles some care.

Massage for Surfers and Water Sports Lovers

Sat, 09 Aug 2025 16:00:03 GMT

Whether you’re catching waves, cruising on a SUP, or diving into ocean adventures, water sports demand a lot from your body. Surfing and similar activities engage nearly every muscle group—from your shoulders and core to your glutes and ankles. They also require agility, balance, endurance, and mental focus.

With that physical demand comes tension, fatigue, and the risk of overuse injuries. Massage therapy is a powerful tool to keep your body fluid, strong, and pain-free so you can stay in the water longer—and recover faster.

Common Pain Patterns in Water Athletes

Water sports involve repetitive movements and constant engagement of stabilizing muscles. Here are some common areas that need attention:

Neck & Shoulders: paddling and swimming causes tight traps, rhomboids, and rotator cuff strain
Lower Back: arching on the board compresses lumbar muscles
Hips & Glutes: popping up, squatting, and maintaining balance works these key stabilizers
Forearms & Wrists: gripping and paddling can lead to strain and tension in the forearm flexors
Feet & Ankles: wave riding and balance require foot control and ankle strength

How Massage Helps Surfers & Water Athletes

Massage supports the body before, during, and after water activities in multiple ways:

Improves Muscle Recovery

Massage boosts circulation and lymph flow, helping flush out lactic acid and bring oxygen and nutrients to tired tissues. This speeds up healing and reduces post-activity soreness.

Increases Flexibility & Range of Motion

Tight shoulders, hips, and backs limit your movement on the board. Massage lengthens and softens muscles and fascia, allowing better twists, turns, and pop-ups.

Releases Chronic Tension

Repetitive paddling and balancing can cause wear and tear on your joints and muscle imbalances. Targeted massage addresses knots, adhesions, and muscular compensation patterns.

Supports Relaxation and Mental Focus

Massage helps regulate your nervous system, reduce stress, and enhance mind-body connection for smoother sessions in the water.

Massage Before vs. After Water Sports: What’s the Difference?

Before Getting in the Water : A shorter, lighter session (30–45 minutes) to warm up muscles, improve circulation, and prep the body for movement.

After Your Activity : A longer, more restorative session (60–90 minutes) focused on deep tissue release, recovery, and alignment.

Pro Tip: Add massage to your weekly or monthly routine, not just after injury or exhaustion. Consistent bodywork supports longevity in your sport.

Feel Better, Move Better, Surf Longer

Water sports are as rewarding as they are demanding. Whether you’re a seasoned surfer or a weekend paddle boarder, you'll want your body to feel energized and ready to go.

Massage therapy keeps your muscles supple, your joints mobile, and your nervous system balanced—so you can keep doing what you love with less pain and more joy.

Ready to ride the wave of recovery? Book a session and give your body the same care and dedication you bring to the water.

Muscle Highlight: The Rhomboids

Sat, 26 Jul 2025 16:00:02 GMT

Have you ever felt an achy sensation between your shoulder blades after a long day on the computer or behind the wheel? If so, it's quite possible that your rhomboid muscles are asking for attention. These hard-working muscles in your upper back are responsible for posture, stability, and upper body movement.

Let’s take a look at what the rhomboid muscle group is, what it does for you, and why you might want to have it massaged. You'll also see some yummy stretches to lengthen your rhomboids.

Where Are the Rhomboids?

The Rhomboid Major and Rhomboid Minor are deep muscles located between your shoulder blades and your spine. They are deeper than your trapezius muscle and run diagonally from your upper thoracic spine to the medial (inside) border of your scapula.

The Rhomboids are called the "Christmas tree muscles" due to their shape.

What Do the Rhomboids Do?

Your rhomboid muscle group helps with:

Shoulder retraction : Your rhomboids help you squeeze your shoulder blades together. You use them in chest expansions in yoga and in push-ups.
Lifting and rotating the scapula : This helps with lowering movements of your arms.
Stabilizing your scapula : Your rhomboids keep your shoulder blades hugged to your lower back. This stability is helpful for upward arm movements and inversions in yoga.

Why Causes Tension in the Rhomboids?

Tension in the rhomboids is very common, especially in those of us who:

Work at a computer

Have long commutes
Spend time on our phones
Hunch our shoulders or slouch our upper backs when seated and standing

Do a lot of upper-body strengthening: rowing, lifting, paddling

Experience stress, which can be held in the upper back

Over time, the rhomboids can become overstretched or weak, leading to additional tension in the neck and chest. This can lead to pain, poor posture, and shoulder issues.

Why Massage Your Rhomboids?

A skilled massage therapist can offer targeted release for rhomboid tension. This can help with:

Releasing knots and trigger points that can cause pain and hinder movement

Improving circulation to enhance tissue repair and healing

Restoring muscle length and better balancing the body

Reducing any referred pain felt in the upper back, shoulders, and arms

Massage therapy can also help with body awareness, helping you improve your posture if you notice you are hunching over.

What are Some Stretches for Your Rhomboids?

Here are a few great stretches to keep your rhomboids open and functional:

1 Eagle Arms

Sit or stand tall.

Cross one arm under the other at the elbows.

Wrap forearms and press palms together (or as close as you can).

Gently lift the elbows and pull hands away from the face to feel the stretch in the upper back.

Child's Pose

Kneel and reach arms forward, palms down, forehead resting on the floor, and hips to heels.

You can walk the hands slightly over to one side for a side stretch variation.

Hold for a few moments and walk to the other side.

Cross-body Arm Stretch

Bring one arm across your chest.

Use the opposite hand to gently pull the arm closer to your body.

Feel the stretch across your upper back and shoulder blade.

Tip: Combine stretching with strengthening exercises for postural muscles (like rows or scapular squeezes) for lasting results.

The Bottom Line

Your rhomboids are small but mighty muscles that can talk to you if you don't give them the care they need. They work hard to stabilize your shoulders, support good posture, and help your upper body move smoothly.

Ready to release some upper back tension? Book a session and let’s give your rhomboids a little love.

Massage & Sleep: How Therapeutic Touch Can Improve Your Rest

Sat, 19 Jul 2025 16:00:00 GMT

If you’ve ever left a massage feeling like you could melt into your bed and sleep for days, you’re not alone. As someone who personally experiences insomnia, I know that massage can be a powerful tool for improving sleep quality and supporting deep rest.

In a world where stress, screens, and overstimulation are constant, massage helps your nervous system slow down, your muscles let go, and your body relax into a state of true restfulness.

Let’s explore why massage helps you sleep better, what happens in the body during a session, and how to make massage part of your healthy sleep routine.

Why Sleep is Important

Sleep is when your body heals, repairs, and rebalances. Without enough rest, everything suffers—your immune system, mental clarity, mood, digestion, and pain levels. You might notice that difference after a couple nights of poor sleep.

In today's world, quality sleep can be elusive. Whether it’s stress, chronic pain, anxiety, or a racing mind keeping you up, massage therapy may be the missing link in your bedtime routine.

How Massage Supports Sleep

Massage helps sleep through both physical and neurological mechanisms:

Activates the Parasympathetic Nervous System

Massage gently shifts your body out of “fight or flight” mode and into “rest and digest.” This calms the mind, slows the heart rate, and reduces stress hormones like cortisol. The more often you activate or "tone" your parasympathetic nervous system, the easier it is to access when you're trying to calm down and rest.

Boosts Feel-Good Hormones

Massage increases the production of:

Serotonin , which regulates mood and helps produce melatonin (your sleep hormone)
Dopamine , which promotes a sense of well-being
Oxytocin , the “bonding” hormone that promotes calm and safety

Together, these help your body prepare for sleep naturally.

Relieves Pain and Muscle Tension

Whether it's tension in the shoulders, a tight lower back, or chronic headaches, pain can be a major sleep disruptor. Massage relaxes sore muscles, releases trigger points, and improves circulation—making it easier to fall (and stay) asleep.

Calms the Mind

The rhythmic, intentional touch of massage helps reduce mental chatter. Many people enter a meditative or dreamlike state on the table, giving the brain a much-needed pause.

Signs Massage Could Improve Your Sleep

You might benefit from incorporating massage into your wellness plan if:

You struggle to fall asleep or wake up frequently
You feel “wired but tired” at night
You wake up stiff, achy, or unrested
You carry tension in your neck, shoulders, or jaw

You rely on screens or stimulants to wind down

Tips for Making Massage Part of Your Sleep Routine

Schedule sessions later in the day when possible, to ease into your evening with a relaxed body and calm mind.
Pair your massage with gentle stretching, warm baths, or herbal tea to support a holistic wind-down routine.
Communicate with your therapist about your goals for sleep—slower-paced, relaxing modalities like Swedish massage or myofascial release may be especially helpful.
Stay consistent: even monthly massage sessions can help regulate your nervous system and improve long-term sleep patterns.

The Bottom Line: Rest Is Not a Luxury

Massage isn’t just about muscles—it’s about nervous system health, emotional release, and creating the conditions for deep healing. If your sleep is suffering, massage might help you reclaim the rest your body and mind are craving.

Ready to experience the difference? Book a relaxing massage and give yourself permission to rest, reset, and renew. Your body will thank you—morning and night.

Muscles, Massage & Yoga: How It All Works Together

Sat, 12 Jul 2025 16:00:01 GMT

I loved the academic part of massage school. It was fascinating to learn about each of our body’s systems and how they function for us. I thought it might be fun to write some blogs on the topic. Let me know if you’d like more of these in the future :)

Have you ever wondered why stretching feels so good, or how massage actually helps your body? Our muscles work hard for us every day—whether we’re sitting at a desk, practicing yoga sculpt, or carrying groceries. But how much do we really know about how they function?

In this blog, we’ll explore how muscles work, the benefits of stretching your muscles, and how massage therapy supports healthy, happy muscles.

How do Muscles Work?

Muscles are made of bundles of fibers that contract and relax to create movement. These muscle fibers are built from thousands of tiny protein filaments called actin and myosin, which slide past each other to generate force. This sliding is triggered by electrical signals from your brain and spinal cord, traveling through motor neurons.

There are over 600 skeletal muscles in your body, and they work in coordinated groups to move your bones, maintain posture, and stabilize joints.

Some key points:

Skeletal muscles attach to bones via tendons and create movement when they contract.
Muscles work in pairs : when one contracts, the opposing muscle relaxes (agonist/antagonist relationship).
Muscles adapt : they grow stronger with use and tighter or weaker with disuse or overuse.

Fascia , the connective tissue surrounding muscles, helps hold structure but can become stiff or “stuck” without proper movement and hydration.

When muscles get overworked, underused, or stressed (physically or emotionally), they can become shortened, knotted, or restricted—which affects posture, performance, and even mood.

Why Do We Stretch Muscles?

Stretching is more than just a warm-up or cool-down (or a yoga class!). It’s an essential part of keeping your muscles functioning properly. Here’s why stretching matters:

Maintains Flexibility & Range of Motion

Stretching helps lengthen muscle fibers and fascia, which can become shortened or sticky from repetitive use. This prevents stiffness and keeps your joints moving freely.

Reduces Risk of Injury

Tight muscles can pull on joints or other muscles and increase your risk of strains, sprains, or imbalances. Stretching keeps tissues more pliable and responsive.

Improves Circulation

Stretching encourages blood and lymph flow, helping deliver oxygen to tissues and remove metabolic waste like lactic acid.

Releases Tension and Stress

Muscles often hold emotional stress—especially in the neck, shoulders, hips, and jaw. Stretching these areas can calm the nervous system and help you feel more relaxed.

Increases Body Awareness

Stretching helps you tune into where you’re tight or out of balance, allowing you to adjust your posture, movement habits, or self-care accordingly.

How Does Massage Improve Muscle Function?

Massage is like giving your muscular system a tune-up. It works with both muscle tissue and fascia to restore flexibility, balance, and comfort.

Releases Muscle Tension & Trigger Points

Massage helps release knots (adhesions) in the muscle and fascia, allowing fibers to slide more freely. This reduces tightness and restores natural length and movement.

Boosts Circulation

Massage stimulates blood flow, delivering nutrients and oxygen to muscles while helping remove built-up waste. It also supports the lymphatic system, reducing inflammation and swelling.

Promotes Balance & Alignment

By relaxing overused muscles and activating underused ones, massage helps correct muscle imbalances that can affect posture and performance.

Supports the Nervous System

Massage triggers the parasympathetic nervous system—the “rest and digest” side that also gets activated during a yoga class. This calms your body, reduces stress hormones, and helps your muscles let go of tension.

Enhances Recovery

Whether you’re an athlete or recovering from a long workweek, massage can reduce soreness, speed up tissue repair, and restore movement efficiency.

Yoga & Massage: Better Together

Think of yoga as your daily self-maintenance and massage as your deeper reset. They’re powerful individually—but together, they keep your muscles long, strong, and balanced.

Benefits of combining the two:

Easier, more effective stretching after massage
Longer-lasting relief from tightness or pain
Increased body awareness and prevention of chronic issues

Enhanced performance and mobility in daily life or sport

Final Thoughts

Your muscles are always working for you—whether you’re moving, sitting, or even sleeping. When they’re taken care of, you’ll feel the difference in how you move, breathe, and live.

Want to give your muscles the care they deserve? Book a private yoga session or massage today. Better yet, book both together and get a 10% off discount .

Muscle Highlight: The Piriformis

Sat, 05 Jul 2025 16:00:00 GMT

Ever felt a deep ache or sharp pain in your glutes or lower back — perhaps even pain that radiates down your leg? That might be your piriformis talking to you. Though small in size, the piriformis muscle can cause a world of discomfort when it’s tight or irritated.

Let’s take a look at what the piriformis muscle is, what it does for you, and why you might want to have it massaged. You'll also see some great stretches to relieve tension in this muscle.

Where Is the Piriformis Muscle?

The piriformis is a flat, band-like muscle located deep in the buttock, behind the gluteus maximus. It stretches from the sacrum (the base of the spine) to the greater trochanter of the femur (the top of the thigh bone).

Because of its location, the piriformis is close to the sciatic nerve —which is key in understanding why tightness here can be so uncomfortable. When the piriformis muscle is tight or inflamed, it can compress the sciatic nerve. This can create glute or back pain that radiates down your leg and is known as piriformis syndrome.

What Does the Piriformis Do?

The pear-shaped piriformis muscle plays an important role in:

Hip rotation : It helps rotate the thigh outward (external rotation). This helps with movements such as entering a Warrior 2 asana in yoga and turning while walking or running.
Stabilization : It supports pelvic stability during movement.
Walking and posture : It engages during walking, shifting weight, and standing to maintain balance.

Why Would You Get Your Piriformis Massaged?

When the piriformis gets overused (i.e. think long drives, lots of sitting, or intense workouts) it can spasm or tighten, leading to symptoms like:

Deep gluteal pain
Shooting pain down the leg (sciatica-like symptoms)
Tight hips or reduced mobility
Pain when sitting or climbing stairs

Massage therapy can help:

Release chronic tension in the piriformis and surrounding muscles
Relieve pressure on the sciatic nerve
Improve blood flow and mobility
Reduce pain and improve posture

Your massage therapist may use deep tissue techniques, trigger point therapy, and/or myofascial release to access this deep muscle and encourage it to relax.

What are Some Stretches for Your Piriformis?

Stretching your piriformis regularly can help maintain flexibility and prevent flare-ups. Here are a few effective and accessible stretches:

1 Supine Figure 4

Lie on your back with both knees bent.
Cross one ankle over the opposite thigh.
Hold here, or thread your hands behind the supporting thigh and gently pull toward your chest.
Hold for 30 seconds, then switch sides.

Seated Figure 4

Sit in a chair with feet flat.
Cross one ankle over the opposite knee.
Gently lean forward until you feel a stretch in the glute.
Hold and breathe deeply, then switch sides.

Pigeon Pose

From hands and knees or downward facing dog, bring one knee forward, placing it behind your wrist. Bring your shin across so that your ankle is behind your opposite wrist. It's okay if your shin is at an angle (like in the image above).
Extend the back leg behind you and lower your chest over your front shin.
Hold for 30–60 seconds, switching sides when ready.

Tip: Always move slowly into stretches and avoid pushing into pain. If you’re unsure, your massage therapist or yoga teacher can help you modify these for your body.

The Bottom Line

The piriformis may be a small muscle, but when it’s unhappy, it lets you know. Regular massage and targeted stretching can ease tightness, improve mobility, and help prevent nerve compression.

If you’re dealing with hip, glute, or low back pain—or just want to keep your body moving freely—addressing the piriformis could be key.

Need help unlocking this stubborn muscle? Book a session and let’s give your piriformis some well-deserved attention.

New to Massage?

Sat, 28 Jun 2025 16:31:13 GMT

What to Expect During Your First Session

So you’ve booked your first massage—congratulations! Whether you’re seeking relief from muscle tension, relaxation, or just checking it out, massage can be a deeply healing experience. But if you’re new to the process, it’s totally normal to feel a bit uncertain about what to expect.

Let’s walk through the basics so you can feel confident, relaxed, and ready to enjoy your session.

What to Wear

You can wear anything you'd like to a massage session, but it's a good idea to wear comfortable clothing that's easy to remove. Massage is typically performed with you undressed to your comfort level. Many people remove all clothing except underwear (or even undress completely), but it’s perfectly okay to leave on more if that makes you feel comfortable.

You will be fully covered with a sheet during the massage, and only the area being worked on will be uncovered. Professional massage therapists are trained to maintain your privacy and dignity at all times.

Arriving to Your Appointment

Arrive a little early
Plan to arrive 5 - 10 minutes before your scheduled time. This allows you extra time to find the studio and navigate parking, to complete any intake forms, and to settle in a bit before the session begins.

Communicate your needs
Your massage therapist will want to have a conversation about your goals for your massage therapy session. Be prepared to discuss:

Areas of tension or pain : think about areas you'd like them to focus on. Typical areas include neck, shoulders, and lower back.
Areas to avoid: do you have any recent injuries or surgeries that the therapist should be aware of? Also let the therapist know about any sunburns, rashes, or otherwise sensitive areas.
Pressure preference: most newcomers to massage start with medium pressure and adjust from there. Lighter pressure offers a more relaxing massage. Deeper pressure provides a more therapeutic approach. It's okay if you prefer deeper pressure on some areas but lighter on others.
Any other concerns: let your therapist know about any allergies that you have (especially to certain oils or essential oils). If you have any questions about the massage, this is a good time to ask them.

Don’t be afraid to speak up, even during your massage —this session is for you .

The Massage Experience

After discussing your goals and preferences for the massage, your therapist will step out of the room to allow you to get comfortable on the table. Typically, your therapist will ask you to lie down prone (face down) on the massage table, with your face in the face cradle. The room will be calm, with soft music and dim lighting to help you relax. Your therapist will give you plenty of time to undress and get cozy under the top sheet.

Here’s what to expect:

When your therapist enters the room, he or she check in to make sure you are comfortable before beginning the massage.

Oil or lotion is applied to the skin to reduce friction. Let your therapist know in advance if you have any allergies.
Your therapist will use a variety of strokes depending on the style (e.g., Swedish, deep tissue, or relaxation). He or she might also incorporate movement and/or stretches.

You can communicate at any time—if something feels too intense, if the pressure isn’t enough, or if you're uncomfortable in any way, speak up. Your therapist wants you to feel safe and supported.

You are welcome to chat with your therapist, but most people simply breathe and relax during their massage. It's totally okay to fall sleep during your massage.

After the Massage

Your therapist will quietly let you know when the session is over and give you a few moments to get dressed. Once you’re ready, you’ll meet them outside the room to talk briefly about the session and any recommendations for future care.

You might feel:

Very relaxed or even a bit “floaty”
Sore in certain spots, especially if you had deep tissue work (like after a good workout)
Thirsty, so drink plenty of water to help flush out metabolic waste

Take it easy for the rest of the day if you can—your body will thank you. A hot epsom salt bath is an excellent way to boost the benefits of your massage.

Tips for a Great Experience

Communicate with your therapist before and during the session. Be honest about any concerns and your pressure preference. There is no need to experience pain during your massage.
Avoid heavy meals and alcohol right before your session. It's also a good idea to use the restroom immediately before your massage.
Bring water: Massage helps your body to release toxins, and hydrating before and after your massage enhances this process. It's a good idea to have extra water with you in case you feel thirsty after your massage.
Schedule your session when you can have a little downtime afterward—don’t rush back into a packed schedule.

Your first massage is a beautiful step toward creating a healthy relationship with body and prioritizing your well-being. The more you communicate and relax, the more your therapist can tailor the experience to your needs.

Still feeling a little nervous? That’s okay—every massage is an opportunity to learn what helps you feel good. Over time, the process will become more familiar and comfortable. Discuss any concerns with your therapist so that they can help you feel relaxed and ready for your massage.

Ready to try it out? I’d love to welcome you into a space of calm, care, and compassion: either here at my Haiku studio or at the comfort of your own home. Book your first session today—you deserve it.

Muscle Highlight: The Quadratus Lumborum

Sat, 21 Jun 2025 15:08:32 GMT

You may not have heard of it by name, but if you've ever experienced nagging lower back pain, your quadratus lumborum (QL) muscle might be the culprit. This deep core muscle plays a key role in your daily movement—and when it's tight, weak, or overworked, it can cause discomfort that’s hard to ignore.

Let’s take a look at what the QL muscle is, what it does for you, and why you might want to have it massaged. Read to the end for some bonus yoga stretches for this muscle.

Where Is the Quadratus Lumborum?

The quadratus lumborum is a deep muscle located on both sides of your lower back. It attaches from the top of the pelvis to the 12th rib and the transverse processes of the lumbar spine (L1–L4).

In simpler terms, it connects your hips to your spine and lower ribs, helping to stabilize your lower back and support upright posture.

What does the QL do?

The QL might be small, but it’s mighty when it comes to movement and stability. It has several important functions:

Lateral Flexion : Bends the spine to the side (like in bananaasana).
Spinal Stabilization : Helps maintain upright posture and supports the spine during movement.
Assists Breathing : Anchors the 12th rib during deep inhalation, especially during forced breathing such as some pranayama practices.
Pelvic Elevation : Raises one side of the pelvis, which is important for walking and weight shifts.

Because the QL works constantly to stabilize the body and support everyday activities, it can easily become tight, fatigued, or strained.

Why would you get your QL massaged?

A tight or overworked QL can contribute to a wide range of discomfort, including:

Lower back pain, especially on one side
Hip imbalance or pelvic tilt
Pain when standing up or sitting for long periods
Difficulty with bending or twisting motions

Massage therapy targeting the QL can help:

Release chronic tension
Improve range of motion in the lower back and hips
Relieve referred pain (especially to the hip, glutes, or even the ribs)
Enhance posture and breathing capacity

Because the QL lies deep beneath other back muscles and fascia, skilled, gentle, and precise massage techniques are often needed to access and release it effectively.

How can you stretch your QL?

Stretching the QL can bring immense relief, especially when combined with massage or after long periods of sitting. Here are a few accessible stretches:

Windshield wiper

Lie on your stomach with your knees bent.
Gently windshield wiper your feet from side to side.

Standing Side Stretch

Stand with feet hip-width apart.
Reach one arm up and over your head while leaning gently to the opposite side.
Keep your hips steady and avoid twisting.
Hold the stretch, then switch sides.

Child’s Pose with Side Bend

From a kneeling position, sit your hips back onto your heels, arms extended forward.
Walk both hands over to one side, feeling a stretch along the opposite side of your lower back.
Hold for several breaths and repeat on the other side.

Tip: Move slowly and mindfully. If you feel pinching or sharp pain, back off the stretch.

The Bottom Line

Your quadratus lumborum may be out of sight, but it should never be out of mind. Whether you're managing lower back pain, working on core stability, or simply seeking more comfort in your daily movement, understanding and caring for this key muscle is essential.

Massage and stretching can work hand-in-hand to restore balance, ease discomfort, and support a more upright, mobile you.

Want to experience what a QL release feels like? Book a massage session and let’s give this hardworking muscle the attention it deserves!

How Massage Therapy Can Support Eating Disorder Recovery

Mon, 16 Jun 2025 17:50:11 GMT

Massage & Recovery

As someone who has walked the path of eating disorder recovery, I know firsthand how challenging and courageous that journey can be. During my own healing process, one unexpected tool that made a lasting impact was massage therapy. It offered a safe, nurturing space where my nervous system could rest, and over time, helped me feel more at ease with my body being seen and touched. Today, I’m honored to support others through similar journeys, combining massage therapy with a deep understanding of the unique needs of those recovering from eating disorders.

Understanding eating disorders

Eating disorders are complex mental health conditions characterized by severe disturbances in eating behaviors. These can include rigid food rules, binge eating, purging, or chaotic eating patterns. Often, eating disorders are accompanied by body image issues and a fear of being seen or touched—making therapeutic touch both a delicate and potentially transformative experience.

Why massage?

Massage therapy can be a powerful tool in recovery. Physically, it offers many of the same benefits for those suffering from disordered eating as it does for the general population—such as improved circulation, pain relief, and muscle relaxation. But for those healing from disordered eating, massage therapy can go deeper. Here’s how:

Nervous System Regulation : Massage helps activate the parasympathetic nervous system—the “rest and digest” mode that supports emotional stability and stress relief. Since anxiety and stress are common triggers for disordered behaviors, this nervous system support is essential.
Digestive Support : Many people with eating disorders experience digestive issues. Gentle abdominal massage can stimulate digestion and help alleviate discomfort caused by sluggish gut motility.
Body Acceptance and Empowerment : Over time, receiving safe, positive touch in a supportive environment can help individuals reconnect with their bodies. It nurtures the idea that the body is not something to be hidden or punished, but something deserving of care, compassion, and respect.

Emotional Healing Through Touch : For many, massage can become a space to safely process emotions related to trauma, body image, and self-worth. A compassionate, trauma-informed therapist can create a healing environment where clients feel truly seen and supported.

Special considerations for massage therapists

Working with individuals recovering from eating disorders requires sensitivity, education, and careful attention to physical and emotional needs. Some important considerations for massage therapists include:

Physical Cautions : Avoid deep tissue massage for malnourished individuals, as they may be at risk for injuries like bruising or fractures due to conditions such as osteopenia or osteoporosis. Use ample lotion or oil to protect thin or dry skin, and be mindful of circulatory issues—clients should get up slowly after a session to avoid dizziness.
Emotional Awareness : Refrain from any comments about body size, shape, or appearance. Always prioritize consent and collaboration. Move slowly, explain what you’re doing, and check in often to make sure the client feels safe and in control.

Trauma-Informed Touch : Some clients may have a history of physical trauma. Always ask about medical history and any personal triggers before beginning. Let clients know where you are during the session, and always ask before using tools like eye covers or working in sensitive areas.

Creating a safe space

Healing happens in safe, supportive environments. That’s why I approach every session with care, collaboration, and trauma-informed practices. We’ll set boundaries together, talk through any concerns beforehand, and tailor the massage to your unique needs—whether you’re just beginning recovery or have been walking this path for years.

If you’re navigating recovery from an eating disorder and looking for a gentle, body-positive approach to massage, I invite you to reach out. You deserve a space where your body is treated with kindness and respect. I offer massage therapy out of my tranquil office in Haiku, Hi, as well as mobile massage services throughout the island of Maui. You can learn more and book a massage with me here .

Yoga for Anxiety

Tue, 03 Oct 2023 20:10:08 GMT

Do This Yin Yoga Sequence Daily to Curb Anxiety Symptoms

In today's fast-paced world, more and more people are struggling with their mental health. In fact, the Anxiety & Depression Association of America reports that "anxiety disorders are the most common mental illness, affecting 40 million adults ... every year." Even those who aren't diagnosed with an anxiety disorder feel anxiety symptoms such as nervousness or worry in their daily lives. These symptoms can intensify during major life events such as moving or getting a new job. Fortunately, one can explore practicing yoga as a means for stress management.

As someone who has been diagnosed with generalized anxiety disorder, I have explored several methods to relieve stress. And through my explorations, I have found that my yoga practice, especially when I pair it with breath work, has been key to managing my anxiety day to day. When I am feeling especially triggered, I have also found that holding a specific yin yoga pose and practicing pranayama (breath work) can help pull me out of an anxiety attack.

If you are someone who experiences anxiety, keep reading to learn how yoga helps soothe anxiety, and to find a yin yoga sequence carefully designed to ease anxiety symptoms, from an e-RYT yoga instructor.

How anxiety impacts your body

When you feel unsafe or threatened, hormones are released to prepare your body to fight or to flee. Your muscles tense, your heart rate increases, and you breathe more quickly. Think back to the last time you came to a quick stop while driving: you likely felt some of these symptoms.

Typically, once the threat is resolved, the stress drains from your body. Your heart and mind start to slow down once your body realizes you haven't hit the car in front of you. However, many of us experience feelings of anxiety about an uncertain future, and this (perhaps imaginary) threat never fully resolves. The body continues its stress response, which will take a toll on your body. Over time, chronic stress can lead to things such as a weakened immune system, high blood pressure, or chronic pain.

Managing anxiety with yoga

Fortunately, yoga has long been used as a tool to manage stress and anxiety. The breathing techniques and mindfulness practiced as a part of yoga can help to calm your nervous system on and off the mat. Here are a few ways in which a consistent yoga practice can help you soothe your anxiety:

The active practice found in most vinyasa classes can help to move and discharge anxious energy.

Calmer yin shapes, and those found at the end of a vinyasa practice, help to activate and strengthen your parasympathetic nervous system, the branch of your nervous system responsible for slowing down to rest your body and digest your food.

Pranayama (breath control) practices can also help to stimulate the parasympathetic nervous system, calming both the heart rate and the mind.

The meditation we do in corpse pose builds awareness of our thoughts and also can promote relaxation.

Yoga allows you to practice coping with challenges on your mat, which can translate to confidence doing the same in your daily life.

Which style of yoga is best for anxiety?

Really, any kind of yoga can help soothe anxiety. The more active styles such as vinyasa or ashtanga yoga can help you move and discharge anxious energy from your body. These vibrant practices can serve as a good distraction while also reducing stress.

On the other hand, the more passive styles such as yin or restorative yoga can help you achieve a relaxation response more quickly, as the focus on the entire practice is on surrender and relaxation.

Whichever style you choose, aim to breathe deeply in your yoga session, releasing tension with each exhale. You might also choose a mantra to keep your mind busy, such as "I breathe in calm".

Yoga poses for anxiety

The following yin yoga sequence offers suggestions for gentle yoga shapes to promote relaxation and stress relief. Try this sequence any time your sympathetic nervous system seems activated, or daily as a part of your stress management routine.

For this practice, you might want the following props:

Yoga mat or towel to practice on

Blankets and/or towels

A timer or watch

Optional: yoga blocks, bolster

Find a quiet place to practice where you have plenty of space to stretch out, and where you won't be disturbed. Mute your phone and close the door. You might play gentle ambient music to set the stage for a relaxing class.

You can find an abbreviated version of this yin yoga practice here on my YouTube site.

Extended breath pranayama

Start in a tall, comfortable seat. You are welcome to place a block or blanket under your hips. Ground down through your seat and lengthen your spine straight and tall. You may close your eyes or soften your gaze.
Begin with a few deep breaths, releasing tension with each exhale.
Now start to breathe in this pattern:
Inhale for 4 counts.
Pause on full for a beat.
Exhale for 8 counts.
Pause on empty for a beat.
Continue with this pattern for 3 minutes, then return to normal breath.
Gently open your eyes and roll out your neck. You might also swap the cross of your legs here.

Seated neck stretch

Stay in your easy seat and draw three mindful circles with your neck in each direction, stopping with your chin towards your chest.
Take a breath in, and with your exhale breath tilt your head to the left to stretch the right side of your neck. Lift your heart as you relax your jaw, neck and shoulders.
Stay for 1-2 minutes, then gently release, drawing your chin back to your chest.
Switch to the other side.
When you are finished with both sides, release by rolling out your shoulders and neck. It might also feel nice to extend your legs long and circle out your ankles.

Butterfly pose (Bound angle)

From your easy seat, bring the soles of your feet together and your knees out wide. You can stay seated on your blanket to give your hips a gentle lift. You can also place blankets or blocks underneath your knees so that your legs can relax in this shape.
Take an inhale breath, and with your exhale gently round forward over your legs. You can support yourself by bringing your hands or forearms to the ground, or by placing a block or two under your forehead.
Breathe into this gentle yoga pose and allow your upper body to relax for 3-5 minutes.
When you are ready to release, gently lift back up into a seat. Use your hands to bring your knees together, and then make your legs straight. Feel the energy flow back into your hip joints and legs and any sensation related to this release.
You can lean back into a gentle backbend and roll out your ankles to release this shape.

Caterpillar pose (seated forward bend)

Keep your legs extended long in a straight line front of you. If you have tight hamstrings, you can place a rolled-up blanket or towel under your knees to reduce the intensity of this stretch.
Take a deep breath in as you relax your legs, and start to round forward with your exhale breath.
Like in butterfly pose, you can place your hands or forearms on the ground for support, or you can bring a block or bolster onto your legs to rest your forehead on.
Remain calm and soak in this relaxing pose for 3-5 minutes.
When you are ready to release, walk your hands towards your hips to gently lift your spine. Bring your hands behind you and lean back.
You are welcome to bend your knees and windshield wiper them to release this shape.

Child's pose

Make your way into a tabletop position, coming to all fours. Bring your feet together and your knees to about hip width.
Take a breath in, and then exhale as you relax your hips back towards your feet. Reach your arms forward, resting your forehead on your yoga mat, a blanket, or a block. Alternatively, you can stretch that space between your shoulder blades by bringing your arms along your sides.
One of the effective relaxation techniques in child's pose is to sway your forehead side to side, allowing the pressure of your mat, blanket, or block to give your third eye a calming massage.
Relax your whole body as you hold this shape for 3-5 minutes.
When you are ready to exit child's poses, bring your hands underneath your shoulders and return to tabletop position.

Cow pose

Cow and cat (below) are performed together.

From tabletop, inhale and drop your belly towards your mat. Broaden your chest and lift your gaze and tailbone.
Pull your hands back towards your knees to find more depth in this stretch.
With your exhale breath, move into cat pose (below)

Cat pose

Cat and cow (above) are performed together.

From cow pose, exhale and arch your spine. Drop your head and gaze back towards your thighs.
Find more stretch here by pressing the ground away.
Alternate between cow pose (inhale) and cat pose (exhale) for 5 rounds of breath.
Once you are finished, return to tabletop.

Restorative bridge pose

From tabletop, swing your legs in front of you and make your way to your back, taking your props with you.
Bend your knees and walk your feet towards your hips, bringing your knees directly above your feet.
Inhale, press into your feet to lift your hips. Slide a block, bolster, or several blankets under your hips.
Exhale, rest your hips on your prop. Your prop should support your sacrum, which is a triangle shaped bone which rests where your hips and lower back meet. You should feel comfortable resting on your prop.
If you'd like a deeper stretch to your chest and shoulders, bring your arms overhead.
Rest here for 3-5 minutes.
We will transition directly from restorative bridge pose to candlestick (below).

Candlestick pose (Legs up the wall)

Candlestick pose is an excellent pose for managing both anxiety and depression. We will use restorative bridge (above) as our starting position.

Begin to hug your knees into your chest, and then extend your legs towards the ceiling.
If you feel your hips are too high, you may move some or all of your support.
If you have tight hamstrings, keep your knees bent. You can also bring your hands behind your thighs to help hold your legs up in the air.
Relax here for 3-5 minutes, longer if you have time.
To exit, return first to supported bridge pose, and allow your body to relax here for several rounds of breath.
When you feel ready, gently lift your hips off of your props, scoot your props out of the way, and lower your hips down to your mat. You can windshield wiper your knees side to side to release your back and hips.

Corpse pose (Savasana)

Our final pose is corpse pose. This pose is used to close out most yoga practices, and it allows space for relaxation and meditation.

Extend your legs and arms long on your mat. Take some time to adjust your position until you feel comfortable.
You may use your props to make this shape feel more comfortable. Some yogis prefer a prop under their knees to release their back. Others enjoy a blanket over their belly for grounding.
If your mind is still racing, you might listen to a guided meditation or gentle music during this time.
Stay for as long as feels good for you.

Come out of your savasana gently. Take some deep breaths, and then start to move your body slowly, incorporating some easy stretches before you come to a seat and return to your day.

How to get started

Before you begin any movement practice, check with your doctor to ensure yoga is appropriate for you.

The safest and most effective way to learn yoga is with a certified yoga instructor. Seek out a yoga studio in your neighborhood (they often free or discounted classes for new students) or look for a private yoga teacher who can customize your practice.

If you enjoy my practices, I do offer in-person and virtual yoga instruction. You can email me to find out more.

Reiki: The Ultimate Guide

Fri, 01 Sep 2023 21:27:54 GMT

Everything you need to know about this energy-healing practice.

Reiki energy healing has become a popular natural healing method. Thousands of people have become Reiki healers, and even more receive Reiki every day. If you are curious about learning more about Reiki, keep reading!

What is Reiki?

Reiki (pronounced ray-key) is a complementary and integrative health approach that works with the subtle energy body. According to the International Center for Reiki Training, Reiki is "administered by 'laying on hands' and is based on the idea that an unseen 'life force energy' flows through us and is what causes us to be alive." Based on this philosophy, if your energy is low, you are more likely to experience discomfort and dis-ease. Therefore, improving your energy levels can improve one's wellness and overall quality of life.

Reiki is a complementary healing technique that works with a universal life force energy. This form of alternative medicine works with other medical treatments to relieve side effects and speed healing. Reiki can also be used by itself as an alternative therapy for things such as stress, minor wounds, and emotional well-being. Even after a single Reiki session, individuals experience deep relaxation, pain relief, and an improved quality of life.

What is the history of Reiki energy healing?

Reiki is an ancient natural healing practice which originates in Japan. It's founder Mikao Usui developed Reiki when he was seeking to understand how Jesus healed. He spent time studying several different religious practices and eventually turned to meditation, where he finally gained insight into how to use Reiki energy to promote wellness. Usui practiced Reiki on himself and others, realizing the potential of this energy medicine.

Once Usui gained the knowledge about how to channel universal energy using Reiki, he opened his first Reiki clinic and started training other practitioners. Usui's form of Reiki, or palm healing, has been passed down from master to student, resulting in generations of Reiki practitioners who can trace their heritage back to Usui Reiki.

The word "Reiki" contains two Japanese words:

Rei: Meaning higher power
Ki: Meaning life energy

So together, Reiki can be translated as an energy healing technique that channels life force energy from a higher power into the receiver.

Is Reiki a religious practice?

While Reiki is a spiritual healing practice, it is not based on any religion. Anyone, regardless of religious or spiritual background, can receive Reiki. Additionally, anyone who feels called to can get training and an attunement to become a Reiki energy healer, no matter their spiritual background.

Although Reiki is not a religious practice, Reiki practitioners follow a series of principles related to living and practicing in a way that is not harmful to others. The principles of Reiki are similar to the Golden Rule. Here they are:

Just for today, I will not be angry.
Just for today, I will not worry.
Just for today, I will do my work honestly.
Just for today, I will be kind to other people and every living thing.
Just for today, I will have gratitude for my blessings.

How does Reiki work?

In a typical Reiki treatment, the Reiki practitioner channels a healing, universal life force energy flow through their chakra system , or main energy centers, into the body of the receiver. The Reiki energy enters the practitioner's crown chakra, travels to their heart chakra, then out the minor chakras in the hands into the receiver's energy centers. The Reiki healer acts as a conduit for this energy, and no energy is shared between the healer and the receiver.

The Reiki healer typically delivers Reiki by placing their hands on or near the receiver's body and energy field. There are a series of hand positions that are used in traditional Reiki, followed by intuitive healing. The energy cleanses and balances the receiver's chakras, promoting relaxation of the nervous system and accelerated healing.

What are chakras?

Reiki works closely with the charkas: the energy centers located throughout the body. Humans and animals have hundreds of these charkas in the body, and we often focus on the seven main energy centers when we talk about chakras. Here is an overview of each one.

Root chakra

Your root chakra is located at the base of your spine, near your tailbone, and is said to be a deep red in color. This chakra relates to your sense of safety and security. If it is out of balance, you might feel anxious and overwhelmed.

You can bring this chakra into balance by grounding. Try holding crocodile pose for several rounds of breath or going barefoot outside. Feel the solid ground underneath you and imagine growing roots deep into the earth.

Sacral chakra

The sacral chakra is located below the belly button, in the lower abdomen. It's around the area of a female's womb space. The sacral chakra is a vibrant orange in color and deals with the emotions and with creativity. When this chakra is out of balance, you might be dealing with strong emotions that feel difficult to process or release. You might also notice a creative block if you happen to be an artist or writer.

You can bring this chakra back into balance by crafting, singing, or doing artwork. Yoga poses that incorporate twists such as deer pose can help activate this chakra. Journaling about your emotions or allowing yourself to cry can also help balance your sacral chakra.

Solar plexus chakra

The solar ple xus chakra is located above your belly button, where you sometimes feel butterflies in your stomach, and is a sunny yellow in color. This chakra works with your confidence levels, your immune system, and general healing. When out of balance, you might feel symptoms of being sick or even chronically ill. An unbalanced solar plexus chakra can also result in low self-esteem or even narcissism.

Practicing something you are already experienced with can help build confidence and tone this chakra. Positive affirmations such as "I am enough" can also be useful. And holding yoga shapes that take up some space such as star pose can help boost this chakra.

Heart chakra

Your heart chakra is located in the center of your chest and is an emerald green in color. This chakra governs your relationship with self and with others. If your heart chakra is out of balance, you might have a difficult time connecting with others. An overactive heart chakra might cause you to be clingy with others.

Connecting with others is a great way to cleanse this chakra, as is spending time in nature or with animals. Heart opening yoga poses such as camel pose can also clarify and balance this energy center.

Throat chakra

The throat chakra is located in your neck and is a light blue in color. This chakra is all about communication: setting boundaries, talking to your needs, and understanding others. When out of balance, you might have a difficult time connecting with other people and clearly communicating your intentions.

Singing is a great way to cleanse this chakra. Drinking warm tea and gently stretching your neck can also stimulate the throat chakra.

Third eye chakra

Your third eye chakra is located between your eyebrows and is a deeper blue in color. This chakra deals with your intuition and your wisdom. If this chakra becomes out of balance, you might have a difficult time making decisions on your own or gaining knowledge.

You can balance this chakra by journaling and breath work practices that help with focus (such as three-part breath) . Giving your third eye a massage is another great way to clarify this chakra.

Crown chakra

Finally, the crown chakra is located at the crown of your head. It is purple in color, which is also the color of Reiki energy. This chakra is your connection to spirituality. If this chakra is out of balance, you might have a difficult time connecting with ideas bigger than yourself.

Meditation is a great way to stimulate your crown chakra. Rituals such as moon ceremonies or women's circles are also great ways to balance this chakra.

What are the health benefits of Reiki?

Reiki is a complementary health therapy that can enhance any traditional treatment. Here are some other possible health benefits of Reiki:

Reiki promotes relaxation and calming of the autonomic nervous system.

Reiki can help relieve pain: this includes physical as well as mental and emotional dis-comfort or pain.

Energy healing can help to resolve mental distress and to improve one's mood.

Reiki can help enhance sleep.
Reiki energy healing can lower your blood pressure.

Energy healing can help you release toxic emotions and relationships.

A Reiki healing session can help the receiver find clarity to make difficult decisions.

Reiki is a great way to enhance your mind-body relationship .

How should I prepare for a Reiki treatment?

Once you've scheduled your Reiki session, it's good to take a few steps to prepare for it. Here are some tips to feel ready for your first energy healing session:

Wear comfortable clothing . You will likely remain fully dressed during your session, so I recommend wearing something that feels comfortable on your body. My clients typically arrive in yoga clothes, sweats, or pajamas.

Take some time to set an intention . Identify what you'd like to get out of your Reiki session and whether or how you'd like to communicate this to your healer. If there is a question or decision that you're looking for clarity on, write it down and take it with you.

Arrive early . Plan to arrive a little bit early to give yourself some time to ground before your session. Your healer might also have some intake paperwork for you to complete before your session.

Plan your day . Try to have some free time after your Reiki session in order to journal and meditate on what you learned. It's a good idea to bring water and your journal with you, as you might want one or both after your session. Some people like to spend time in nature after a Reiki session, so you might also schedule this into your day.

What should I expect during the Reiki treatment?

All Reiki practitioners work differently but expect to spend a little time before the session discussing your intentions for Reiki. Your healer might have you choose crystals or other items to use during the session. Then they will have you get comfortable on a massage table, chair, or yoga mat for the session.

Your healer will spend some time opening your chakras and reading your energy. Then they will proceed with the Reiki treatment by either placing or hovering their hands over different areas of your body. While the Reiki healer is working on you, you might notice some of the following:

Warmth from the healer's hands
Deep relaxation: you might even fall asleep
Seeing colors or visions
Feeling energy moving
An emotional release

After you have received Reiki, your Reiki practitioner might give you time to journal about the session. They also might spend some time processing the session with you.

What should I expect after my Reiki session?

After a Reiki session, you will go through a three-day cleanse, where your chakras are purified and balanced. Often, people do not feel many effects from this cleanse, but some people report the following:

Mild cold symptoms (runny nose, slight cough)
A general sense of well-being
Brain fog
Emotional releases
Stiff or sore muscles
A positive shift in relationships

The cleanse is also a time when you might receive answers to the questions you asked during or before your session. Pay more attention to things around you, such as billboards, TV or radio ads, for these messages.

These side effects, if any, are typically very mild. If you do experience side effects that concern you, please reach out to your Reiki healer for support.

What is distance healing?

Some Reiki practitioners are trained to offer healing across time and space. In this form of Reiki therapy, your professional Reiki practitioner will send the energy remotely to support healing. Distant Reiki sessions can happen via a formal teleconference session, or the healer can send the energy therapy as part of their Reiki practice routine. The recipient of the energy might experience the sensation of warmth or energy moving during this process; they might also notice a sense of relaxation.

How can I become a Reiki healer?

Just like Mikao Usui passed Reiki down to new healers, Reiki Master healers pass down Reiki via training and an attunement to new healers. Learning Reiki is a fairly straightforward process, and most training sessions can be completed in a two or three-day training course.

Reiki training and attunements come in three levels (see below). It is recommended to take breaks between each level so that the student can develop and hone their skills before gaining additional training.

Level 1 Reiki

In Level 1, students learn the main power symbol as well as the hand positions for traditional Reiki energy healing. Level 1 Reiki healers also learn how to scan the receiver's energy field and intuitively heal, and how to beam Reiki energy into the recipient.

Level 1 Reiki practitioners are able to use Reiki to heal themselves and others in person.

Level 2 Reiki

Level 2 Reiki training and attunement amplifies the Reiki energy. Additional Reiki symbols are learned and used to send the energy across time and space. Level 2 Reiki practitioners also learn to use Reiki for mental and emotional healing as well as how to use a pendulum to access the charka system of the Reiki receiver.

Level 2 Reiki practitioners are able to use Reiki to heal in person as well as across time and space. They also can use Reiki to heal animals.

Level 3 Reiki: Reiki mastery

Reiki healers who complete the third portion of Reiki trainer become Reiki masters. These healers have the capability to teach and attune new Reiki healers.

Each level of Reiki training comes with hands-on practice as well as an attunement, which opens the student's chakras and enables them to channel the Reiki energy to heal.

How do I find a Reiki healer?

If you are interested in trying Reiki for yourself, seek out a Reiki healer that you feel a positive connection with. Don't be afraid to ask questions about how they practice Reiki and what to expect during a session.

You can learn more about how I practice Reiki by heading over to my Reiki page , or by emailing me .

How to help someone with an eating disorder

Sun, 20 Aug 2023 16:50:52 GMT

Are you concerned that a loved one might be struggling with an eating disorder such as anorexia nervosa, bulimia nervosa, or binge eating disorder? As someone who has personally struggled with disordered eating and now works as a recovered eating disorder recovery coach, I'd like to share some warning signs, ways to help support your loved ones, and things to avoid.

What is an eating disorder?

According to the National Eating Disorders Association (NEDA) , eating disorders are "serious but treatable mental and physical illnesses" that can affect all types of people, regardless of body size or weight. Eating disorders impact one's health, emotions, and can cause one to start to isolate. NEDA reports that "28.8 million Americans will suffer from an eating disorder at some point in their lives." There are a variety of factors that can cause an eating disorder, such as past trauma, poor body image, and having another family member who is also struggling with the same.

There are several different types of eating disorders. Here are the ones that are the most common:

Anorexia nervosa : Anorexia is characterized by restriction of food. People suffering with anorexia are often terrified of gaining weight and have a distorted perception of their body's shape and size. Individuals experiencing anorexia will often limit their food and/or water intake and will sometimes stop eating entire food groups.

Bulimia nervosa : People with bulimia experience episodes of overeating and purging that often feels out of control. Many individuals with bulimia also restrict their food, which can cause these binge and purge episodes.

Binge eating disorder : Individuals struggling with BED regularly eat too much food and feel a lack of control over their eating. This typically includes eating quickly and past fullness.

Some people with eating disorders also deal with compulsive exercise . This is when someone feels driven to exercise even when tired, ill, or injured, as a way to control their weight.

What are the warning signs of an eating disorder?

The chances of recovery from an eating disorder are higher with early intervention. Here are some warning signs that a person in your life might be struggling with eating problems. If you observe these symptoms, it might be wise to have a conversation with your loved one about disordered eating.

Behaviors and conversations about weight loss, exercise, and/or dieting

Fluctuations in weight (both up and down)

Refusal to eat certain foods or certain food groups

Baggy clothing or layers of clothes

Mood swings

Menstrual irregularities or missing periods altogether

Body checking: looking in the mirror often, pinching a body part

Discomfort eating with others and general isolation

Disappearance of large amounts of food in short periods of time

Medical complications such as cavities, dizziness, loss of hair, discolored teeth, or impaired immune functioning

Brain fog and mental sluggishness

Avoiding common assumptions

Eating disorders manifest differently in different people, and there are a lot of misconceptions about them. Here are some common misunderstandings about disordered eating, summarized from the National Eating Disorders Association:

Eating disorders are a choice

Eating disorders are complex medical and psychological illnesses. Biological factors play a big role in who develops an eating disorder, and they often co-occur with other mental health issues such as anxiety and obsessive-compulsive disorder. Similar to addiction, eating disorders are serious illnesses that are not a choice.

Eating disorders aren't a big deal

People who struggle with eating issues also experience a diminished quality of life. Eating disorders often lead to isolation, a loss of interest in the important things in life, and an inability to handle difficult emotions. They are also quite fatal: eating disorders have the highest mortality rate of any psychiatric illness. People experiencing disorders eating deserve support and effective treatment.

It's easy to identify someone with an eating disorder

Eating disorders come in all shapes, sizes, genders, and ethnicities, and you often cannot tell if someone is suffering from an eating disorder just by looking at them. In fact, these perceptions can perpetuate the issue, making a person feel as if they are not "sick enough" to seek support.

Ways to help someone with an eating disorder

If you are worried that someone in your life is struggling with an eating disorder, just being there for them and offering support can be a great help. Here are other ways to help:

Love and respect your own body; this sets a great example for someone in recovery.

Ask them about their feelings and needs and listen without judgment: seek to understand their situation.

Eat meals together and offer support during the meal. Set a good example by eating balanced, healthy meals at a mindful pace.

Throw away your scale and keep scales out of your house.

Avoid commenting on their appearance, compliment their personality instead.

Stock your house with a variety of healthy food.

Encourage them to seek treatment and help them connect with professionals in the eating disorder field.

Things to avoid

Here are some helpful don'ts for supporting a friend of family member with an eating disorder:

Avoid talking about own weight or someone's weight or body shape.

Conversations about dieting or diet fats are not helpful for someone with food issues. Try to eliminate this topic completely.

Don't get angry with the person or blame them for their struggles with food.

Avoid becoming the food police: don't try to punish them or negotiate behaviors.

Don't try doing this all on your own. Find your own therapist and / or support group to help you manage your emotions.

When to encourage your loved one to seek professional help

If you have concerned that a friend or family member is experiencing disordered eating, you should encourage them to seek help from a trained professional in the field. It doesn't really matter which professional they see first, but do encourage them to meet with a medical doctor and therapist trained in working with eating disorders. These individuals might offer a referral to a nutritionist also.

It is important to find professionals that both you and your loved one trust. If you don't feel a positive connection with the first doctor or therapist you interview, keep having conversations until you do.

Getting professional support early improves a person's chances of long term recovery, although recovery can happen at any stage of an eating disorder. You might also investigate family therapy to help the family cope in healthier ways and to establish some boundaries during this time.

EDReferral is a great resource for finding professionals trained in working with eating disorders. You can search by insurance and / or location.

Finding support for yourself

Supporting someone with disordered eating can take a toll on your own wellbeing. Make sure that you are getting your own needs met by scheduling in time for self care. Reach out for help if you feel unable to support your loved one and find someone to talk to yourself. There are lots of Friends and Family support groups out there where you can connect with other people in the same boat as you. It can also be a good idea to hire a therapist for yourself and seek their advice on how to best support your friend or family member.

Is recovery possible?

The good news is that recovery is completely possible! As someone who has personally experienced and recovered from an eating disorder, I can attest that the recovery journey is worth all of the work. My biggest advice is to talk to your loved one and seek to gain an understanding of their struggles. Have open conversations with them, without judgment, and focus on their accomplishments in their recovery. Remind them that you love them regardless of their weight or body shape.

If you would like to find out more about my eating disorder recovery coaching services, you can check out the eating disorder recovery section of my website, or email me .

Yoga for Beginners

Mon, 14 Aug 2023 16:42:45 GMT

:Everything You Need to Know to Start Your Practice

According to the Yogi Times , approximately 36 million Americans practice yoga on a regular basis. Starting a yoga practice can be a bit intimidating. However, with a little background knowledge, it is easy to start gaining the benefits of a regular yoga practice.

I found yoga while I was healing from an eating disorder. The practice was so helpful in my recovery and to my overall health that I quit my fulltime IT job to start teaching yoga. Today I teach a variety of yoga and fitness classes and work as an eating disorder recovery coach. Keep reading to learn everything you need to know to start your yoga practice, from someone who has moved from beginner yogi to experienced yoga instructor.

What is yoga?

Yoga is an ancient practice of the body and the mind. It was originally developed as a way to stretch the body so that monks could comfortably spend more time in meditation. The word "yoga" can be translated to mean to yoke or to unite. Yoga aims to unite the mind, body, and soul. Most westerners are familiar with hatha yoga, or the branch of yoga that deals with yoga. But yoga is so much more than that. It includes meditation practices, breathing exercises, study of self, giving back to others, and so much more.

People walk into a yoga class for many reasons. Some come to calm their nervous system while others want to stretch tight muscles. Many individuals find community at their local yoga studio. Yoga is a great form of self-care and healing that is accessible to all kinds of people.

Why should I practice yoga?

There are so many benefits to a regular yoga practice. Here are just a few:

Physical benefits

Improved strength and flexibility
Enhanced balance
Reduced pain
Improved cardiovascular function
Better sleep
Enhanced energy levels
Improved posture
Better body awareness

Psychological benefits

Reduced stress
Improved mood
Connection with a supportive community
Enhanced confidence in the way you move your body
Learned tools for managing anxiety (breath work, gentle movement)
Improved mental clarity
Better focus
Enhanced mind-body relationship

What styles of yoga are appropriate for a beginner?

There are so many different styles of yoga that it's easy to find a format that works for you. But some formats are much more accessible to beginners than others. Here are my three favorite yoga formats to try as a beginner:

1. Yin yoga

Yin yoga is a style of yoga that uses long holds, supported by yoga props, to stretch the muscles and fascia (connective tissues) in a gentler way. Yin yoga is very accessible to beginners because it is a slower-moving format, which allows the yogi to learn the shapes over time. Yoga props such as blocks, blankets, and bolsters are used to support the body in each position (or shape), which can help a newer student comfortably explore different yoga postures.

In a yin yoga class, expect to practice six or seven poses, or "shapes" for several minutes each. In yin yoga, you are meant to feel the sensation of a stretch during each hold, but so much that it impacts how easily you can breathe. Your yoga teacher can help you find this balance between sensation and ease, called the "edge" in yoga.

2. Restorative yoga

Restorative yoga is similar to yin yoga in that it involves long holds and the use of yoga props. But restorative yogis work less with the idea of an edge. Most restorative yoga classes involve gentle twists, forward folds, and backbends to gently open up the body.

This format is another excellent entry into yoga, as it moves slowly enough for the practitioner to explore each shape and find the proper alignment for their body. Restorative poses are gentle enough for most bodies and are a great way to prepare for a more active yoga practice.

Vinyasa yoga

Vinyasa yoga is a style of hatha yoga that links breath to movement. This means that transitions from one pose (or asana) to another are coordinated with the inhale or exhale breath. Vinyasa is one of the most common classes found at a yoga studio and online and is often taught with yoga props. Vinyasa yoga teachers are well trained in working with all levels of yoga practitioners and should be able to offer newer yogis modifications for more advanced postures.

There are several different types of vinyasa yoga. Here are a few:

Gentle yoga : This is a slower moving version that is great for someone beginning their practice. Poses are often broken down and build slowly to a gentle peak pose.

Power yoga : This format feels more intense, with faster and more complicated asanas and transitions between each pose. Power yoga also typically builds to a peak pose or to a peak sequences of poses.

Ashtanga yoga : Ashtanga yoga is an athletic practice that has different levels. This yoga style works with a set sequence of poses. This set sequence allows practitioners to gain familiarity with and master each yoga posture.

Hot yoga : Hot yoga has recently become a popular form of yoga. This can either mean a heated power yoga class or a class that is similar to Bikram yoga. Bikram yoga and the hot yoga formats that are based from it consist of a set of postures that are practiced in a heated room. Much like ashtanga yoga, Bikram yoga is a more intense practice that allows the practitioner to master each pose.

If you start your practice at a yoga studio, I recommend trying as many formats and teachers as you can. This will help you identify which instructors and styles of yoga you most connect with.

Should I practice at a yoga studio or at home?

With today's technological advancements, yogis are free to practice at a yoga studio or at home via a yoga video. Identifying which is best for you might take some experimentation, but here are some notes for each.

Practicing yoga at a yoga studio

Starting your yoga practice at a studio has many advantages. Studios have a variety of yoga formats and instructors for you to try, and you will most likely find a good match by experimenting with a few different classes. Most yoga studios have a supply of yoga mats and props, so you can borrow theirs rather than investing in your own. Additionally, yoga teachers are trained to help students find the best physical alignment for each shape. They are available to you as resources to ensure that your practice is safe for your body and to prevent physical injury. Many yogis find that practicing yoga in a studio setting holds the accountable to their practice, plus it helps them build a community of like-minded friends.

Practicing yoga with a yoga video

The convenience of practicing yoga at home with pre-recorded videos might mean that you build a daily practice more easily. Practicing with a video can be a less expensive option than investing in a membership or class package at a local studio. And it allows you the privacy of practicing in your own space. A home practice also gives you the option of playing the same video over and over to help your body get used to each sequence.

If you do decide to practice at home, you'll likely need to invest in your own yoga mat and props (more on that to come). But you'll likely save money in the long run, as lots of yoga teachers offer free pre-recorded classes. Here are two free practices that I have created that are great for beginners:

Grounding yin yoga practice : This 30-minute yin yoga sequence will help you calm your nervous system and reduce stress. All you need is your yoga mat and a folded blanket.

Twisty vinyasa flow : Twists are fun to practice and are great for digestive health. You might want to incorporate a yoga block into this 25-minute practice.

Practicing yoga privately with an instructor

Private yoga has the benefits of practicing with an instructor with the added convenience of practicing at home. A private yoga class will be a larger investment than practicing with a video or at the studio, but it is a great way to learn and progress in your yoga practice.

Your instructor will customize each sequence to meet your needs and goals. He or she will help you find the appropriate modifications for each pose and help you with your props. A talented instructor will offer a complete yoga workout, including breathing techniques, that tailored for your body. Practicing privately with an instructor is a great way to ensure that you are practicing in a way that is safe for your body, and that the practice is balanced to meet your individual needs.

There are lots of ways to find a private yoga instructor:

Many studio teachers also offer private yoga, so if you find a teacher you connect with, ask them!

Yoga Alliance has a database of registered yoga instructors who have been certified through their board. You can search the database to find an instructor near you here .

I personally offer in-person and virtual private yoga classes. If you are interested in finding out more about my offering, you can email me or check out my Yoga page .

What should I wear to a yoga class?

Stepping into a yoga studio, you might see yogis clad in expensive yoga clothes. However, you don't need to invest a lot of money into yoga clothes. Anything that you can comfortably move in works. If you don't feel comfortable in yoga pants, try sweatpants or pajama pants. A t-shirt or tank top should work, but you might want something you can tuck into your pants during inverted poses such as downward facing dog.

You might want to bring some layers to your yoga class. You might feel chilly during supine poses and in your corpse pose meditation at the end. However, you will likely warm up during standing poses and want to remove a layer.

Yoga is traditionally practiced without shoes and socks, and most yoga studios will request that you remove your shoes outside the studio room. You'll want to remove any belts, baseball caps, or other accessories that might get in the way of movement.

What props do I need for my practice?

Although all you really need for your yoga practice is instruction and a quiet space to practice, adding a few basic props to your yoga supply will make your entry into yoga much easier. Here are the things I recommend you start with:

A good yoga mat : Your yoga mat provides the service for your practice. A good yoga mat allows you to hold shapes such as tabletop and downward facing dog without your hands or feet slipping on the surface. It is also thick enough to support your joints as you transition from shape to shape. There are so many yoga mats to choose from, and if you're anything like me, you will upgrade your yoga mat as you advance in your practice. So to begin, I'd recommend a less expensive mat that is at least 5mm thick.

A blanket : Yogis will often use a folded blanket to support their hips in a seated forward bend, to pad their knees in a lunge, or for warmth during savasana.

Yoga blocks : Yoga blocks help bring the ground a few inches closer to you. This can allow you to ease into a bigger stretch such as half splits or runners lunge. They offer firm support in longer yin and restorative holds such as reclined bound angle pose. Also, squeezing a block between your thighs in bridge or chair pose helps to engage your core and reduce the chance of injury.

A yoga strap : Much like how blocks bring the ground closer to you, yoga straps lengthen your arms. If you are unable to reach your toes in a seated forward bend, try looping a yoga strap over the ball of your feet and pulling the strap to exaggerate the stretch.

Beginner yoga poses to know

There are so many physical yoga postures that it can feel overwhelming trying to learn them all as a beginner. But there are several common yoga poses that make their way into most practices. Before diving into these common asanas, let's first look at the different types of yoga poses.

Types of yoga poses

Depending on the style of yoga class you are taking, you will likely be asked to move through several different types of poses, meant to work the body in different ways. Here are the different types as well as the intentions for each:

Seated poses : Seated stretches are often cooling shapes that work to stretch the hamstrings and hips. Try placing a folded blanket or block underneath your hips during seated forward folds.

Standing poses : Standing postures are meant to build heat during a more active yoga practice. They are often strung together during a vinyasa class to form breath to movement flows.

Reclined poses : Yoga also incorporates poses that are practiced prone or supine. These cooling, relaxing shapes work with gravity to gently stretch the body. You will find mostly reclined and seated shapes in a traditional yin or restorative practice, and also at the beginning and end of a vinyasa yoga practice.

Balancing poses : Balancing poses are meant to build core strength and confidence in balancing. Beginners often start by balancing on one foot and will then progress to more advanced arm balances and inversions.

For each of these types of poses, there are several different movement styles you can take. Here is a brief overview of each style with its benefits:

Twists : Twists are cleansing shapes that reset your spine while stretching your outer hips and shoulders. Twists can feel playful to the practitioner, and they can help improve digestive system health.

Backbends : Backbends help to stretch your chest and shoulders and are a great counter-stretch to seated activities such as work, driving, and watching TV. Backbends can help soothe lower back pain and release negative energy.

Forward bends : Forward bends are great for stretching the spine, hamstrings, and hips. These grounding poses can help calm the nervous system and promote better sleep.

Hip openers : Hip openers are meant to stretch your hips and glutes. These shapes are great for relieving back pain and can also provide a gentle emotional release.

Side bends : Side stretches are great for opening the sides of your ribcage and can allow for deeper twists. Stretching your side body can help to improve your lung capacity.

Here are six yoga poses that I recommend every beginner get familiar with. Gaining a fundamental understanding of these asanas will make you feel more comfortable in your first yoga class:

Mountain pose

Mountain pose is the base for all standing yoga poses. Stand with your feet hip width distance and press the ground away with your feet. Engage your legs and squeeze your thighs towards one another. Hug your navel in and stand tall.

Tabletop with cat and cow

Stretching your spine from a tabletop position is a popular way to warm up the body in a yoga practice. Simply come to all fours, placing your shoulders over your wrists and your hips over your knees. For cow pose, with an inhale breath create a U shape through your spine by dropping your torso towards the mat and lifting your gaze and tailbone. This creates a nice stretch up the front lines of your body.

For cat pose, arch your spine and turn your gaze inwards towards your thighs as you exhale. Cat stretches your back, glutes, and hamstrings, opening the back lines of your body.

Now alternate between the two with your breath to gently stretch your spine, shoulders, and hips.

Downward facing dog

Down dog is likely the most well-known yoga pose. From tabletop, walk your hands a little forward, tuck your toes under and lift your hips up and back. Bend your knees a little bit and use your hands to press your hips up and back until you feel a nice stretch in your hamstrings and calves. You can press your heels low towards your yoga mat to intensify the calf stretch or to bend one knee and then the other to ease into it.

Child's pose

Child's pose is another popular yoga pose. This calming pose opens up your hips and shoulders while stretching your spine. From tabletop, bring your feet together and your knees wider than your torso. Press your hips back towards your heels and reach your arms forward as you melt your heart towards your yoga mat.

Child's pose is a great pose to take if you ever need to rest in a more active practice. It is also a great way to ground when you are feeling anxious or overwhelmed. Try massaging your third eye on your yoga mat by swaying your head side to side for enhanced relaxation.

Happy baby

Happy baby is a supine hip and hamstring stretch that often used at the beginning or end of a yoga practice. Lie on your back and hug your knees into your chest. With your knees bent, bring them wider than your torso and reach up for your knee creases, ankles, or feet. Pull your legs in towards the ground a bit as your kick away from yourself to find the best stretch in this shape. It can also feel good to sway side to side in this shape to explore the stretch and massage out your back.

Corpse pose

Corpse pose , or savasana, is the last asana taken in a yoga practice. Traditionally, it is taken lying flat on your back. However, you may bring a blanket underneath your knees or head for comfort. Holding stillness in corpse pose challenges us to calm the mind, and allows us to take in the benefits of our practice.

Want to learn more?

If you are interested in learning more about how to start a beginner yoga practice, feel free to scroll over to the Yoga section of my webpage for more information. You can also check out my blog that discusses how yoga can help you achieve better sleep. I have a YouTube channel full of gentle yoga practices, meditations, and breathing exercises for you to explore.

And if you are interested in private instruction, please reach out to discuss your needs. I love customizing sequences to help my clients meet their goals.

Bedtime Yoga: Benefits and poses to try

Tue, 01 Aug 2023 16:47:17 GMT

Getting a good night's sleep is so important to your physical and mental health. However, getting quality sleep is becoming more difficult in today's busy world. According to a recent CDC survey , 14.5% of adults experience trouble feeling or staying asleep most days or every day. Incorporating yoga into your nighttime routine can help enhance sleep quality and duration. Yoga for sleeping can help people who sleep poorly or suffer from insomnia.

I am a certified yoga instructor who struggles with sleep problems. After experimenting with lots of options to help improve my sleep, I have found that gentle yoga and breathing techniques are the most effective for going and staying asleep. Keep reading to find out more about how a regular yoga practice can help improve your sleep too.

Why practice yoga for sleep?

Many yogis enjoy a morning practice to wake up and invigorate their bodies. But yoga can also help you wind down in the evening and prepare for rest. Studies show that 55% of people who practice yoga regularly report better sleep quality. There are several reasons why practicing yoga helps to improve sleep. Here are a few:

The slow, controlled breaching techniques used in many yoga practices stimulates your vagus nerve . This nerve is a part of your parasympathetic nervous system and controls your body's rest and digest function. Stimulating it tells your body it is time to relax and to conserve your energy for your next activity.
Do you ever feel your heart pounding in your chest while you're trying to rest? A regular yoga practice helps to improve blood flow and lower your heart rate , physically reducing stress levels.
Yoga poses help to stretch and relax your muscles. They also stimulate and stretch your fascia, the connective tissues that wrap around your muscles and organs. In addition to reducing muscle and fascia tension, the physical relaxation can translate to better sleep.
Yoga also increases levels of melatonin in the body. Melatonin is a hormone that helps with your circadian rhythms and tells your body it is time for rest. It also helps you stay asleep throughout the night.

When should I practice yoga to improve my sleep?

Practicing yoga any time during the day can help with stress relief and better sleep. Most yogis find it best to practice in the evening or even immediately before bed to realize the greatest benefits. There are several styles of yoga that can even be practiced in bed, such as yin yoga , restorative yoga , and Yoga Nidra .

If you aren't practicing in bed, make sure you find a quiet place for your practice, with gentle lighting. Try to remove any distractions so that you can focus on relaxing your body and breath. Keep a glass of water handy in case you feel thirsty, and wear comfortable clothing that you can move in.

Which style of yoga is best for sleep?

There are a variety of different styles of yoga, and choosing the right style is important. Your bedtime yoga routine should include gentle stretches with longer holds in a non-heated space. A practice where you are mostly seated or reclined is better than a more active, standing sequence.

Yin and restorative yoga are slower moving practices that offer a variety of shapes that can help relax your body and mind for sleep. Yoga Nidra is a more meditative style of yoga that helps you access the brainwaves you experience during sleep and can often help to lull you to sleep. Some yogis like to start with some yin or restorative poses to relax their bodies, and then move into a Yoga Nidra meditation.

What do I need for my practice?

All you really need to practice yoga is a quiet and comfortable spot for your bedtime yoga practice. In order to feel supported and comfortable throughout your practice, I recommend having the following props available:

A yoga mat: a yoga mat will give you a soft place to practice and support your joints. If you are practicing on carpet, a towel will also work.
A bolster: a bolster is basically a long pillow that we use to support our body during forward folds and other yoga postures. If you do not have a bolster, you can also use a pillow or a rolled-up blanket or towel.
A blanket: a blanket offers soft support for seated positions. It can be rolled into a bolster (see above), placed underneath your head for a makeshift pillow, and used for warmth.
Water: hydration is important to your overall health, it also helps you sleep. If you find yourself waking up during the night to sip on water, try incorporating some fluids into your yin yoga practice to stay hydrated throughout the night. But don't overdo it: you don't want to be up every few hours to use the restroom!

What yoga poses are best for when you can't sleep?

Here are my five favorite yoga poses to help you fall asleep faster and sleep longer. Hold each pose for 5 to 7 minutes while breathing deeply for the best benefits:

Balasanana (wide knee child's pose) : From tabletop, bring your knees wider than your hips and your feet together. Relax your hips towards your heels and stretch your arms froward as you melt your heart towards your yoga mat. You can place a folded blanket under your hips, heart, or forehead for additional support in this shape. Child's pose is a very grounding, internal pose that also stretches your shoulders, spine, and back. Try swaying your head from side to side to massage your third eye and relax your nervous system in this shape.

Half frog : From child's pose, come to lying prone on your belly. Now, cactus your right arm and bring your right knee to a 90 degree bend so that elbow and knee rest on the ground. You can keep your left forearm under your head or rest it by your side. Half frog is a gentle heart and hip stretch that mimics the way some of us sleep. Hold this side for 3 or 4 minutes and then move to the other side by resting with both legs straight, then bending your left elbow and left knee into your 90 degree bend.

Supta baddha konasana (reclining bound angle pose) : Lift up into a seated position from half frog. Sit with your feet together and your knees out wide, and slowly lean back onto your back. You can either lie flat or bring a bolster under your upper body to stretch your chest and shoulders. Keep your arms relaxed by your sides or place them on your torso. If this shape feels intense in your hip flexors, support your knees with blankets. Bound angle pose is a gentle heart and hip opener that also offers a nice back release.

Legs up the wall pose : Remove any props that were supporting you in supta baddha konasana and return to lying on your back. Pull your knees into your chest and then bring your legs extended towards the ceiling of your space. You can rest your hands on your torso, bring them by your sides, or use them to help hold your legs up. If this shape feels like too much of a hamstring stretch, you can also practice it with your knees bent. Legs up the wall is a super relaxing pose that is great for foot health and calming an active mind.

Savasana (corpse pose) : Corpse pose is often the final pose of a yoga practice. Simply relax on your back, or in whatever position feels calming to your body. Breathe deeply as you encourage your entire body to rest and relax. You can stay here for as long as you'd like, and you might even find that the relaxation response offered from your practice causes you find some sleep in this shape. Savasana is also a great shape for practicing Yoga Nidra

How do I learn more?

If you are interested in learning more about how yoga can help you with sleep or to improve the general quality of your life, I offer variety of resources for you to check out:

Try my Tuck Me In Yin class, which highlights the above shapes plus a seated forward bend to help you fall asleep quicker.
Listen to a Yoga Nidra meditation to relax your body and mind and improve your sleep quality.
If you have trouble falling asleep after waking in the middle of the night, try this Progressive Muscle Relaxation meditation to get back to sleep faster.

If you are interested in developing a long-term yoga practice, I offer in person and remote private yoga, which can be customized to your day to day needs. If you are interested in learning more, you can hop over to my yoga page, or email me to learn more.

5 Ways Reiki Can Help Heal Disordered Eating

Wed, 19 Jul 2023 16:48:38 GMT

Calming an anxious mind when recovering from an eating disorder can be extremely difficult. Reiki energy healing can offer a great deal of serenity and a peaceful escape from spiraling, intrusive thoughts.

I am a recovered eating disorder coach, Reiki Master energy healer, and yoga teacher. I have found Reiki and other mindfulness practices to be incredibly healing and useful tools for myself and my clients in coping with the triggers and challenges that come along during the recovery journey.

A Reiki Experience

There is a sense of peace in the house. Six women are relaxing in twin beds and yoga mats on the floor while gentle music plays in the background. After I gently guide the women out of their meditative state and leave the room, several of them come up to me to share their experience.

During my group Reiki energy healing session at a residential eating disorder treatment facility, one woman reported that she could feel my presence with her even after I had moved on. Another stated that she was transported to an entirely different place. And yet another started to make peace with her body because it was finally starting to feel like a safe place.

What is Reiki?

Reiki is a gentle holistic healing technique that involves channeling a loving, universal energy from the Reiki healer to the receiver. This healing works with the Chakra system to heal any discomfort or dis-ease in the system. Reiki works on the physical body and can also help heal emotional, mental, and spiritual wounds. One of the most common benefits of a Reiki session is calming the body and mind. As someone who has recovered from an eating disorder, body image issues, and high anxiety myself, I personally know how meaningful this peaceful, healing time could be to someone healing from disordered eating.

What is an eating disorder ?

According to the National Institute of Mental Health, eating disorders are “serious … illnesses that are associated with severe disturbances in people’s eating behavior and related thoughts and emotions. Preoccupation with food, body weight, and shape may also signal an eating disorder.” There are several different kinds of eating disorders, but the most common are:

Anorexia nervosa: A condition where people restrict or avoid food. Some signs of anorexia include:
Extremely restricted and rigid eating patterns
A relentless pursuit of thinness and fear of gaining weight
A distorted body image

Bulimia nervosa: A condition where people have repeated episodes of eating an unusually large amount of food, followed by behavior that compensates for the overeating. Some signs of bulimia include:
Chronically sore throat and swollen glands
Severe dehydration from purging fluids
Chaotic behaviors around food, alternating between restriction and overeating

Binge-eating disorder: A condition where people lose control over their eating and have repeated episodes of eating an unusually large amount of food. This condition is different from bulimia nervosa in that no compensatory behavior follows the overeating episode. Other signs of binge-eating disorder include:
Eating unusually large amounts of food in a specific amount of time
Eating when not hungry and until uncomfortably full
Feeling distressed or ashamed about eating

What is a Reiki healing session like?

Reiki ene rgy healing is a gentle, holistic approach to natural healing. Reiki encourages the mind and body to relax and heal in its own way. It releases tension and naturally reduces physical and psychological pain.

I ask my Reiki clients to come to their sessions comfortably dressed. We spend a little time discussing their intentions for their session and grounding. Then, my client relaxes fully clothed on a massage table, often with crystals that are attuned to their intentions and needs. I often start by opening the client’s Chakras so that they can fully receive the benefits of Reiki before moving on to intuitively sending the healing energy where it is needed.

Reiki can be offered via gentle touch or with the healer's hands hovering over the receiver's body. Because touch is not required, Reiki can provide a safer healing and relaxation method for someone dealing with trauma related to physical touch.

After the healing is complete, I spend time processing the session with the client. We discuss next steps for their healing and anything that might have come up in session. I give the client a little time to journal and answer any questions they have.

Reiki clients often feel the benefits of the Reiki session for 2-3 days following the session. During this time, I ask them to be open to any additional messages they might receive from their higher self. This can be a great time to set intentions and to journal.

Individuals often enjoy the benefits of a Reiki healing session in as little as one session. However, many clients enjoy the experience so much that they return for repeated healing sessions.

Reiki in an eating disorder treatment setting

As a psychology technician and holistic healer at an eating disorder treatment facility, I offered a weekly Reiki energy healing group, along with some gentle movement groups. Reiki was an optional group, and patients could also use the time to journal or nap. However, I found that most women made it a priority to attend this group regularly, as they looked forward to this quiet, healing time. I also noticed that treatment center staff would regularly join us as a way to reduce stress while on the job. Reiki groups were held immediately before meal time, which was often a stressful time for patients and staff in the center. It was so fulfilling to feel the energy in the house shifting into a more grounded, relaxed state during and after the group.

5 ways Reiki can help heal disordered eating

In talking with the women at the eating disorder treatment center after our Reiki healing groups, I found some common themes in how Reiki helped them in their recovery. Here are five key ways that Reiki helped them along their journey:

Mental rest: Recovery takes a lot of mental work and strength. A Reiki healing session is a great way to allow the mind to rest and replenish.
Gentle touch: Reiki can be offered via gentle touch, or with hands hovering over the body. Often, the gentle touch given by a Reiki practitioner feels soothing and comforting, allowing an individual to start to get comfortable with physical touch.
Physical relaxation : Reiki is an extremely calming practice and allows both the mind and body to rest. Several women at the center reported that our weekly Reiki session was the only time during the week that they felt relaxed.
Coping mechanism : In a Reiki session, we get quiet and go internal. Receivers are encouraged to notice any sensations or visions they get during the session. These mindfulness techniques can also be used when feeling triggered or anxious to calm the mind.
Mind-body connection : Reiki relaxes the mind and the body together. The receiver becomes aware of the subtle sensations in their body. As we get more familiar with our body and its messages, the body becomes more of a safe space that we are motivated to care for.

How to find a Reiki healer

Reiki is becoming a popular natural healing modality, and you can find Reiki practitioners just about anywhere these days. Most well-trained healers can offer Reiki in person as well as distance Reiki remotely. If you are interested in learning more about how I practice Reiki, you can navigate over to the Reiki portion of my website or email me . I have found Reiki to be such a healing practice for both myself and my clients and am passionate about talking about it!