The Use of Props in Therapeutic Yoga

Therapeutic Yoga is an evolving term in 2022, not quite defined, but with some fairly consistent traits. Everyone seems to agree it’s a gentler form of yoga focused to address imbalances or lack of function in a holistic fashion .

‘Yoga Therapy’ is a bit different and more specific. Although it definitely falls within the above definition, it has a governing body (IAYT.org) with an emphasis on a psychological component, and a 1-to-1 therapeutic relationship model.  Both incredibly valuable in the right situations, but limiting in scope.  All yoga is therapeutic by its very nature, and a perennial aspect of it has always been the observing and quieting of the mind. It's a large and welcoming tent of goodness. What we connect with is the idea that both Yoga Therapy and Therapeutic Yoga look beyond the boundaries of traditional yoga to amplify therapeutic value.

More central to the therapeutic yoga offered at A Balanced Body is the development and use of props. In A Balanced Body classes we are using the props as massage tools to facilitate tissue changes and release. Props have been used in yoga for centuries. From the first tiger skin mats (only from tigers that died non-violently) to the yogapatta (Sanskrit for 'strap'), the yogic tradition has always been open to a little extra help from material objects. Ask anyone who’s been to an Iyengar class, where props are frequently used to promote alignment and stability.

Three of the most popular props in Iyengar yoga are the block, the strap and the bolster, and they can all feature heavily in a therapeutic yoga class.  What really separates our therapeutic yoga is the use of two other props from two other disciplines. The spiky myofascial release ball (aka massage ball), and the mini-stability ball used in Pilates.  These tools are so important we actually have multiple adaptations; half-massage balls and half-inflated squishy stability balls that allow for gentler release and more supportive destabilization (supportive destabilization sounds crazy, I know, but it’s actually really important and we’ll get into it below) 

A combination of yoga, massage and pilates, our therapeutic yoga teaches you to use poses, exercises and props to release, stabilize, and only then, strengthen. There’s a blindspot in a lot of rehabilitative efforts where we identify a function that needs strengthening and we leap to it, only to hit setback after setback. Sometimes there are steps missed before that, releasing the muscles and fascia that have been protecting that function, and then working to engage the function properly. It’s important that we target the stabilizing musculature around the joints to build a foundation of support. Only then is strengthening going to really bring change. 

Myofascial release balls and mini-stability balls are the two most effective props in therapeutic yoga, but only with the help of traditional props that support and stabilize the body in a way that simple movements create traction and release.  That release, the letting go of muscles and fascia that have been tying themselves in knots protecting dysfunction, is destabilizing. With this approach we are destabilizing to bring in true stability. If it’s done in a supportive manner, you have your best chance of building back up, preventing gripping or tightening muscles and getting a chance to create and imprint some new functionality.

In short, along with the stretching and strengthening offered in traditional yoga, therapeutic yoga also offers the traction and release, and supportive destabilization to re-stabilize. This clears the way for proper functionality.  Both use props for support and alignment, but therapeutic props can also have more active intentions, like the traction and destabilization found in massage and pilates.  

What’s also really important about therapeutic yoga at A Balanced Body is that it’s not dependent on the unfortunately expensive 1-to1 therapeutic model. We can give you the tools to heal your self, and once you have them, you can practice therapeutic yoga at home. Learn to release the areas that cause you discomfort and pain, as needed, or begin the journey to strength and stability.  

Find out more about our online classes, props, and video library here on our website abalancedbody.ca

Balance your body in Fall with Acupuncture

Welcome to FALL or the METAL season in Traditional Chinese Medicine.

“Metal is the energy of autumn; it gives us our sense of quality and value, and our capacity to look at what lies beyond ourselves. It gives us the power to let go.”

-Neil R. Gumenick

This is the season of tuning inwards, of transitioning from our vibrant summer selves to our more rustic, still, and deeper versions of self. It is time to harvest, store and fuel up on the nourishment we have created in the earth season of late summer. With that Yang expansive energy of late summer at it’s greatest we FALL over the abundance of that extreme and enter the beginning stages of Yin. Fall is a transitional season between Yang and Yin. Just like the leaves and fruit around us, we to are contracting inwards and drying ourselves out. Our mindset shifts from spur of the moment and scattered behaviour to sustainable and grounding practices that will set us up for an easier and successful winter.

The question we begin to ask ourselves reflects that in which we see in the trees: what do we let fall away and what do we hold close and value?

Yin-Yang Pairs

The fall tends to bring on mental and emotional themes related to Attachment, Grief, and Sadness. This is the perfect time to take inventory of our attachments of all types: physical, emotional and relational. I encourage you to keep what serves you and find a way to honour and let go of that which no longer brings positive value to your wellbeing. Remember that you have inherent worth. You are worthy just by being you.

From a Traditional Chinese Medicine perspective our lungs have already taken quite the hit this year as collectively we have experienced grief of our pre-Covid lives. Many of us have lost jobs, hobbies, income, connection and relationships. Take time to process this. I like to reflect, journal, do breathwork with essential oils (this time of year Rosemary, Eucalyptus, Frankincense and Lavender support our lungs) and share my experience with others to receive support and support myself.

Talking about our process is just as important for our health as washing our hands. Let us call it emotional hygiene. Sharing our experience and learning coping strategies with a counsellor is a great way to support and improve your mental health and work through the stress, loss, anxiety and depression we can all experience. If you’d like a referral to some great psychologists and clinical counsellors reach out to us and we’ll make some suggestions.

More suggestions for emotional hygiene and finding balance with the season of Fall:

• Go through cluttered areas in your home and office and discard what you no longer need. Donate, sell, or otherwise circulate what might be of value to others.

• Do a mental inventory: Take stock of your attitudes, emotions and beliefs stored within. What do you want to keep and what do you want to let go of? What nourishes and purifies you and what depletes you?

• Take time each day to breathe slowly and deeply. As you inhale the clean autumn air, feel yourself energized and purified. Feel old negativity, impurity, and pain leave your body and mind.

Acupuncture can also help move stagnant emotions and support the body’s nervous system in states of hyper-arousal such as anxiety and hypo-arousal such as depression. 

Imbalances in the Large Intestine channel can manifest as feelings of stuckness, toxicity, depression and trouble letting go.

Imbalances in the Lung meridian can lead to Grief, sadness, despair, worthlessness and trouble receiving.

This is typically the season where colds and flus give us the most trouble. The Lungs and Large Intestine which are our metal element organs are truly tested when the weather becomes colder and we start spending more time indoors with each other. Supporting our immune system and these organs is key for a healthy Autumn.

Common Indications of Lung and Large Intestine issues:

• Frequent colds

• Sinuses that are too dry or with too much mucus

• Dry and irritated skin: skin should be moist as it serves as protective coating for our body

• Fatigue and shortness of breath

• Asthma

• COPD (Chronic Obstructive Pulmonary Disease) includes: Chronic bronchitis and Emphysema

• IBD (Inflammatory Bowel Disease) includes: Crohn’s and Ulcerative Colitis

• Constipation

• Flatulence and bloating

• Hemorrhoids

• Eczema (get an acufacial for that)

• Acne (ditto)

• Feelings of stuckness, toxicity, depression, trouble letting go (Large Intestine)

• Grief, sadness, despair, worthlessness, trouble receiving (Lung)

Acupuncture can be used to support the Lung and Large Intestine in this season, easing many of these symptoms, boosting our immunity and helping balance our emotions as well.

Ways to Support your Lung and Colon health this fall:

• Moderate exercise….(I can do that)

• Proper outdoor wear (Sure, I love a scarf) 

• Enough SLEEP (Acupuncture can definitely help improve your sleep)

• Hand and mask hygiene (please)

• Stay home and rest to recover if unwell. This supports our immune system and it also reduces the spread of illnesses (also, please)

• Internal and External Hydration: drink water and herbal teas and use organic lotion and oils to nourish and lubricate dry skin (Have you tried an Acufacial yet? They’re divine and perfect for the Metal season which rules the skin. We incorporate our own nourishing organic face oils)

• Increase fiber intake by eating more whole grains. Try incorporating more cooked fruits and vegetables to your diet.

• Add pungent foods to your diet that help disperse stuck, mucus- laden energy of the lung and large intestine: hot peppers, chilis, garlic, turnip, ginger, horseradish.

• Add mucilaginous foods to restore your mucus membranes such as flaxseed and seaweed. 

• Read Nicole’s blog Holistic Nutrition for Autumn eating for more detailed guidance and inspiration (seriously, click this. It’s so good)

Our Registered Acupuncturist Danielle would love to help you find balance this Fall. Read more about them here.

And That's Ok. (Redefining Resilience)

Resilience is defined by psychologists as the process of adapting in the face of adversity, trauma, tragedy, threats or significant sources of stress.

Resilience is not the absence of hardship, challenge and should not be confused with toxic positivity. Toxic positivity is something that sounds or looks good, but feels like crap.

Resilience is not the absence of feeling weak, feeling hopeless or struggling. It is simply feeling those things, letting them go and then looking forward. It is something we have all harnessed before, even though we often forget we have. Now is the perfect time to dig up that evidence.

We are living in times of uncertainty and ultimately feeling threat to our survival both physically and financially due to Covid-19 and the conditions of the pandemic. While this is a global and communal experience, it is important to acknowledge that we are individuals coming from different experiences of trauma, conditioning and varying circumstances that effect our nervous system’s reaction to perceived threat.

It is of utmost importance to keep this in mind if you find yourself in a comparison trap. Now is the most important time to be practicing self kindness and compassion, and then spreading that outward. There are no right or wrong ways of being right now, so let us take some of that stress away.

Let us observe a little bit about how people are reacting, maybe you will be able to relate:

Some people may look like they are reacting well and are even thriving, but that doesn’t mean that on some level they aren’t processing stress and maybe dissociating (meaning checking out) from the reality of the situation to keep themselves feeling safe. This may be something they have learned early on in life and that has served them in past. Or, they may simply be processing in a healthy matter, have more stable circumstances and are able to cope a little easier than others. They may just be feeling more fatigue at the end of the day from processing the ever-changing environment, trying to remain socially distant in public or keeping up with the news. And that is ok.

Some people may be experiencing a state of hyper-vigilance, meaning they are in constant surveillance of threats to their safety. They may be the ones who ask you to step back from them in the grocery store or yell out that people are walking too close. They may have a chronic illness that constantly puts stress on their body, or they might just want to feel as safe as possible. And that is ok.

Some people may be exhausted, wanting to lay on their floor or stare at the TV or wall. They may feel frozen, overwhelmed and questioning whether they are depressed or sick. But chances are, this is just their bodies way of conserving energy and wanting to feel safe or life sustaining. They have a small window of tolerance for stimulus right now. And that is ok.

Some people are feeling free. They might have hated going to work and they may have needed this break. They may be finishing projects they always wanted to and feel joy in doing so. Some people are feeling the need to be productive; they may have some self-worth tied to certain roles or productivity levels and that is also ok.

Some may be experiencing all these states within an hour, a day, a week or a month. And that is ok.

Some people may be angry or fearful that they still must go to work or work from home. And that is ok.

Some people may feel at risk and unsafe at their jobs or at their homes. And that is ok.

Some people may be finding it hard to balance themselves and their families with so much time at home. And that is ok.

Some people may be reconnecting with themselves or the people they live with. And this is also ok.

Some people may be losing their savings, their business, their livelihood, their loved ones. There are people tired, stressed, devastated, numb and in grief.

I guess what I am saying is there are so many ways to be right now and each way of being has its own way of being valid, and I hope it is met with compassion and kindness.

So, what about resilience? How can we foster resilience right now? I think resilience is about acceptance and adaptability. I truly believe that in taking care of our true needs and our authentic selves, we will thrive. I think being in connection with ourselves, sharing our experiences and our precious hearts with others; is an act of resilience.

Please share with us what you are experiencing. We truly care and want to know.

Join our Facebook Group A Balanced Body’s Community Connection

To nourish and restore yourself book an Acupuncture session with our Registered Acupuncturist Lacy Brandt

Cleanse Your Body in Spring with Acupuncture

In Traditional Chinese Medicine (TCM) Spring is represented by the Liver or in terms of the 5 elements, Wood.  While Winter was a time to rest and conserve our energy. Spring is a time of growth, movement, fresh starts, and a renewal of energy. It is a time to realize our dreams and expand! It is this dynamic Yang energy that helps bring us out of the stillness of Yin. The Liver is responsible for the smooth flow of Qi (energy) in our body. The Liver perform more than 500 functions in the human body. We want our Livers to be healthy and able to cleanse and regulate our body with ease.

Spring is also a time to focus on releasing emotions that no longer serve us—specifically those rooted in anger, resentment, frustration, and lethargy. After the periods of stillness that may have accumulated in our body over the winter, our Qi can begin to stagnate. As our Qi begins to awaken and move we can become aware of blockages and stagnation. If our Qi isn’t flowing smoothly this can manifest as depression, chronic pain that comes and goes, muscle pain, tendon stiffness, anger, anxiety, frustration, irritability, PMS, menstrual cramping, weight gain, feeling unmotivated and well….. the list goes on.

Here are 5 tips on getting that Qi flowing this spring:  

Taste Sour Flavours:  Add some splashes or lemon and vinegar to your foods! Their sour nature can help stimulate our Liver Qi. Lemon or apple cider vinegar are also beneficial to move bile, especially taken in warm water first thing in the morning.

Movement: Go for walks, stretch, dust off your bike, do yoga with Jessica I’m looking at you people with computer/desk jobs! Movement is a great way to get the Qi flowing and soothe the Liver energy. According to TCM our Liver stores blood during periods of rest and then releases it to the tendons in times of activity, which helps to maintain the health and flexibility of our tendons. You get bonus points for being outside and breathing the fresh air, another great way to move Qi! Nature is a source of an inspiration in this season that encourages us to grow and come alive.

Laugh: You know the saying: "Laughter is the best medicine." It's true. Watch something funny, get together with friends and share some laughs. Laughter helps release tension and eases stress. Come in to A Balanced Body and laugh with us! Everyone here delights in the ridiculous and the joy of connection. Watch Bears Jungle Boogie. You’re welcome.

Slow down: Enjoy the journey, nature moves gradually and slowly. Take time to practice patience, it helps the Qi to flow smoothly and efficiently, while impatience quickly leads to frustration, irritability and stagnant Liver Qi. When we slow down we can we can focus our energy more precisely and grow in the direction of our dreams and our higher selves.

Get Acupuncture: The Liver in particular is very responsive to acupuncture treatments.  Acupuncture can help improve the overall health of your liver as well as treat stress, anger, frustration and pain which are often associated with a Liver Qi disharmony. 

Try our Acuyogassage workshop for balancing the wood element in Spring.

To cleanse and balance your body in Spring book in with our Registered Acupuncturist Sarah Strohan

Acupuncture for Seasonal Allergies

Spring is near, and with its arrival comes longer days and warmer temps. For some of us, Spring’s arrival also means the dreaded return of allergy season. Cherry blossoms and flowers be damned, it’s hard to enjoy the beauty in bloom with itchy, watery eyes and sinus congestion!

Antihistamines can be helpful, but they don’t address the underlying root cause of seasonal allergies. During an acupuncture treatment, not only are acute symptoms addressed, but also the underlying cause in order to rebalance the body and provide long-lasting relief.

The Traditional Chinese Medicine (TCM) understanding of seasonal allergies relates to a deficiency of our body’s defensive wei qi. In order to support and strengthen the wei qi, points along the Stomach, Spleen, Lung and Large Intestine meridians are selected. The TCM approach to treating allergies dovetails nicely with the Western medicine (WM) understanding. From a WM perspective, seasonal allergies are a form of hypersensitivity that occurs when anti-bodies are produced by a type of white blood cell called lymphocytes in response to airborne particles, like pollen. In addition to the bloodstream, lymphocytes are also found in Peyer’s patches located in the large intestine and spleen.

Acupuncture treatments for seasonal allergies will include needling points along the arms, legs and face, as well as some very powerful points in the ear. Patients often experience immediate results of symptoms like sinus congestion and stuffy nose, and over the course of 3-5 treatments, see long term resolution of their symptoms.

If you’re interested in learning more about how Acupuncture can help resolve your seasonal allergies, book an initial consultation with one of our Registered Acupuncturists at A Balanced body today.

Nourishing Your Body in the Winter with Acupuncture and Chinese Medicine

For some of us, “winter eating” means Christmas cookies, creamy drinks and heavy meals - hey, a baggy sweater can hide all manner of sins! This kind of eating is totally normal and seasonally appropriate, but there are a few tips and tricks to keep you feeling well throughout the cold, dark Winter and help keep the blues away.

Winter Self-Care

Winter represents Yin within Yin - the utmost darkest time of the year before Yang begins to rise again in the Spring. Lean into the season and take things slow: practice gentle movement without over exertion (like one of Jessica’s yoga classes), meditate, journal regularly, or lose yourself in a book. Winter is the perfect time to engage in self-care practices like going for regular maintenance Acupuncture and Massage Therapy treatments.

Five Element Acupuncture, TCM and our Emotions in Winter

Five Element Acupuncture is a contemporary framework for understanding how our inner workings interplay with the universe around us. Each element has a season associated with it - for the Winter, we turn to water. Five Element also offers us an emotional resonance, and for Water, it’s fear. Fear can be a place of deep growth and healing, but can also stir up anxiety and low mood.

If you struggle with anxiety and depression in the Winter, our upcoming Acupuncture and Yogassage workshop will help you transition between the seasons. Click here to book and learn more.

The organ associated with Winter is our Kidneys. In Traditional Chinese Medicine (TCM), the Kidneys are the source of our essential Qi, the spark that gave us life and keeps us going. It’s important to eat with our Kidney’s well-being in mind as we transition into the winter to prevent burnout. Did you know acupuncture and Chinese medicine can treat adrenal fatigue? It’s real and translates to Kidney Yang deficiency from a TCM perspective!

Cooking for Your Kidneys

You can turn your kitchen into an at-home treatment space by following some TCM food therapy guidelines:

• Cook foods at a lower temperature, for a longer period of time.

• Enjoy foods that are in abundance in the fall and winter: squashes, root vegetables, dark leafy greens.

• Always keep some bone broth on hand. The collagen from broth is so nourishing and replenishes Qi and Yin we so desperately need during the winter.

• Think dark: the colour associated with our Kidneys is black. Try to incorporate dark-coloured foods like black beans, blueberries and blackberries, black sesame seed, miso soup, and sea vegetables.

• Take care to avoid certain foods that are taxing to the Kidneys during this time of year. This includes anything high in salt or containing added salts, MSG, or excessively watery, damp and cold.

Our west coast Winters are dark, rainy, and cold but remember, this too shall pass.

If you’re interested in learning more about how Acupuncture can help treat adrenal fatigue, hormone imbalance, anxiety or low mood, book an initial consultation with one of our Registered Acupuncturists in Victoria, BC.