Stretch and Support the Sky: Energizng Qigong Exercise

Stretch and Support the Sky is the perfect quick pick-me-up. It gets your blood flowing while stretching your muscles and meridians (acupuncture channels that conduct energy to and from different areas of your body). This is a great exercise if you sit in front of a computer all day and suffer from neck, shoulder or wrist tension. Stretching your arms upward gives your lungs more room to take in a bigger breath, giving more oxygen for fuel for your cells. You begin this exercise in wuji posture. 

Wuji Posture

In Qigong, Wuji posture is the foundation for all dynamic (moving) and quiescent (static) standing exercises. This posture maximizes relaxation and the flow of qi. You begin by standing with your feet flat, with your weight distributed evenly through your feet. Your legs are separated as wide as your shoulders' distance apart and your toes should point forward. Your toes should softly grasp the ground to keep your body firmly rooted yet relaxed. Rigid or tense feet disrupt the flow of qi from the earth into the body. Your knees should be slightly bent and facing the same direction as your feet. Never bend your knees past your toes. Try to align the knees directly over your feet, if possible and comfortable. Relaxing the knee joints increases the qi and blood flow through the legs.

• Stand in wuji posture.
• Place the backs of your hands on top of your head with your palms facing the sky and the fingertips of both hands pointing toward each other.
• Inhale into your belly, and then exhale and stretch  your arms up directly over your head. At the same time that you begin to raise your arms, rise up on the balls of your feet to stretch your legs. Keep your palms parallel with the ceiling as you stretch upward until your elbows and knees are no longer bending.
• Exhale, and lower your arms and hands back to the starting position while coming back down to flat feet.
• Inhale, and raise your arms directly overhead while rising up on the balls of your feet. Stretch and elongate your entire body while keeping your head facing forward. 
• Exhale, lower your arms, and come back down onto your feet.
• Repeat at least 9 times if you can.
  

Camu Camu C-Bomb Smoothie

Camu camu is a native bush of the South American rainforest that produces more vitamin C than any other known botanical source.  For comparison,  it has thirty times more vitamin C than an orange, ten times as much iron, three times the niacin, plus riboflavin, phosphorus, potassium, minerals, and amino acids. Claimed to have antiviral and antidepressant qualities, camu camu powder is a good replacement for synthetic vitamin C. 

Traditionally, camu camu has been known to promote the following:

•  Supporting the immune system
• Maintaining excellent eyesight
• Creating beautiful skin 
• Preventing viral infections
• Supporting strong collagen, tendons and ligaments
•  Decreasing inflammation
• Improving respiratory health
• Heavy metal toxicity
• Helping maintain clarity of mind in times of stress and anxiety

C-Bomb Smoothie

Makes 2 servings

1 1/4 cup coconut water
2 tsp camu camu powder (readily available at health food stores and Whole Foods)
1/2 cup chopped frozen mango
1/2 cup  organic strawberries
1 banana  (optional)

Combine the coconut water and camu camu powder in a blender. Add the mango, strawberries, and banana. Blend until smooth and enjoy!

Qigong Healing Sound: To Purge Grief and Sadness

Each of us has experienced grief and sadness in our lives. The question is not whether we have felt these emotions, but rather, what did we do with them? If we were able to fully enter into our sadness and grief then eventually those feelings would become a memory from our past. However, if we were unable to fully experience the sadness and grief at the time they were appropriate, those emotions may have become stuck in our consciousness. Now, we may find ourselves experiencing waves of sadness or grief that appear from out of the blue and dominate our moods without any specific memory triggers. 

Sadness, which is said to be stored in the lungs, has the most direct effect on our breathing of any emotion. The way we breathe completely changes when we cry. Take a moment to try to initiate the breathing pattern that takes place when you cry to gain an understanding of this change. The healing sound for sadness and grief is "shh", which is the same sound parents make when trying to soothe a crying baby. In this instance, we use the sound to learn how to soothe ourselves.

Wuji Posture

In Qigong, Wuji posture is the foundation for all dynamic (moving) and quiescent (static) standing exercises. This posture maximizes relaxation and the flow of qi. You begin by standing with your feet flat, with your weight distributed evenly through your feet. Your legs are separated as wide as your shoulders' distance apart and your toes should point forward. Your toes should softly grasp the ground to keep your body firmly rooted yet relaxed. Rigid or tense feet disrupt the flow of qi from the earth into the body. Your knees should be slightly bent and facing the same direction as your feet. Never bend your knees past your toes. Try to align the knees directly over your feet, if possible and comfortable. Relaxing the knee joints increases the qi and blood flow through the legs.

 

Healing Sound to Purge Grief and Sadness 

• Stand in wuji posture or sit upright in a chair.
• Raise your elbows out to your sides at shoulder height. With your palms facing forward, tilt your forearms to that your fingers are pointing toward your head. Relax your shoulders and do not bend your wrists.
• Inhale a deep, relaxed breath into your lower abdomen. Focus your mind on your lungs and under your entire rib cage cage (front, back and center).
• Exhale as you make the "shh" sound by using your breath (as if you were whispering the sound). As you exhale the sound, feel your lungs and chest releasing the sadness and grief from your whole body out through your mouth. Keep your mind focused on your lungs throughout this exercise.
• Inhale into your lower abdomen, and then exhale the "shh" sound again, as it helps to comfort and soothe your sadness, and then release the sadness through your mouth with each exhale. Allow the "shh" sound to make your body feel relaxed, heavy and well grounded.
• Repeat the sound 18 to 36 times, once or twice a day.

This Qigong exercise is good to use while you are grieving a loss or for treating chronic sadness. It also is a good addition to talk therapy, since it helps to release grief directly from the body's tissues.

Healing Benefits of Castor Oil

In ancient Rome, the castor oil plant was  called the Palma Christi, or the hand of Christ. 4,000 year-old castor bean seeds have been discovered in Egyptian tombs. Historical documents reveal that castor oil was used medicinally in Egypt, India, and China as well as Persia, Africa, Greece and Rome.

While the castor bean contains toxins that makes it poisonous, the expressed oil only has trace amounts of those toxins. When used externally (rubbed into the skin), castor oil is able to penetrate deeper than any other essential plant oil. Rubbing castor oil on the skin can relieve pain, reduce inflammation, detoxify the body and boost lymphatic circulation.

Castor oil also contains ricinoleic acid, a very unusual fatty acid that can be found only in castor beans and ergot (a fungus). Ricinoleic acid inhibits the growth of many bacteria, viruses, molds and yeasts. This is why castor oil has been known to work well on acne as well as other skin conditions like ringworm, keratoses, scars, and fungal infections.

Castor Oil Packs

Castor oil packs are a traditional holistic treatment for a range of conditions. A castor oil pack is placed on the skin to increase circulation and to promote elimination and healing of the tissues and organs underneath the skin. It is used to stimulate the liver, relieve pain, increase lymphatic circulation, reduce inflammation, and improve digestion.

Castor oil packs are made by soaking a piece of flannel in castor oil and placing it on the skin. The flannel is covered with a sheet of plastic, and then a hot water bottle is placed over the plastic to heat the pack. A castor oil pack can be placed on the following body regions:

•  The right side of the abdomen to stimulate the liver; inflamed and swollen joints, bursitis, and muscle strains.
• The abdomen to relieve constipation and other digestive disorders.
• The lower abdomen in cases of menstrual irregularities and uterine and ovarian cysts.

Safety precautions: Castor oil should not be taken internally. It should not be applied to broken skin, or used during pregnancy, breastfeeding, or during menstrual flow.

You Will Need

•  A cotton flannel large enough to cover the affected area
• Castor oil
• Plastic wrap cut 1-2" larger than the flannel (can be cut from a plastic bag)
• Hot water bottle
• Container with lid 
• Old clothes and sheets (Castor oil will stain clothing and bedding)

How To

Place the flannel in the container. Soak it in castor oil so that it is saturated, but not dripping. Place the pack over the affected body part. Cover with plastic. Place the hot water bottle over the pack. Leave it on for 30-60 minutes. Rest while the pack is in place. After removing the pack, cleanse the area with a dilute solution of water and baking soda. Store the pack in the covered container in the refrigerator. Each pack may be reused up to 25-30 times. It is generally recommended that a castor oil pack be used for 3 to 7 days in a week to treat a health condition or for detoxification.

Is Stress Making You Too Acidic?

Our thoughts and feelings play a big part in how acidic our body is. When we are stressed, angry, depressed or focused on negative thoughts, it can actually increase the levels of acid in our body. On the flip side, when we are happy, relaxed and positive, we reduce our acid levels. 

You can test your pH by buying pH strips at your local health food store, but you can also take note of any symptoms you may be experiencing. Symptoms of being too acidic include stiff joints, arthritis, muscle tension, headaches, addiction to stimulants, itchy skin, acne, anger, a short temper or chronic negative thoughts.

14-point scale

The 14-point scale measures the alkalinity or acidity of a solution. A pH level of 1 to 7 is considered acidic, and a pH level above 7 is considered alkaline. With the exception of the stomach, large intestine, skin and reproductive organs, the rest of our organs and systems function optimally in a slightly alkaline state. If the body senses that any of it's internal fluids (blood, lymphatic fluid, bile, cerebrospinal fluid, etc.) are too acidic, it takes action to restore an alkaline state. If our diets aren't providing the alkaline minerals required to restore balance in these fluids, the body will leech the minerals from our organs, muscles, ligaments and bones. The part of the body that has sacrificed those minerals then becomes acidic and vulnerable to illness.

The Dirty Dozen

The dirty dozen, especially in combination with stimulants such as caffeine, alcohol, tobacco or drugs, elevate acid levels in our bodies. When the body is in an acidic state, it stops functioning properly and disease can take root. Eliminating or reducing the following things from our diet can have a dramatic and positive impact on our health:

• Bleached, refined flours
• Refined sugars, high-fructose corn syrup
• Table salt
• Trans fats and refined oils
• Meats treated with hormones or antibiotics
• Foods sprayed with pesticides and herbicides
• Genetically modified foods
• Dairy products
• Additives such as preservatives, nitrates, and artificial flavorings and colorings
• Fast foods and fried foods
• Sodas and juices with added sugars
• Tap water

Alkaline H2O

The kind of water you drink is equally important as the kind of foods that you want to eat to keep your pH in check. Pollutants in our tap water, and the chlorine and fluoride added at municipal water treatment plants, increase acidity in the body. It's best to drink purified water or natural spring water that's been alkalized. Here is a recipe you can use to ensure you're getting the greatest benefit from the water your drinking:

1 liter purified water
pinch of Himalayan salt
1 tsp. fresh lemon juice

Mix all three ingredients together, pour into a large glass and enjoy! You can also buy pH Miracle drops at your local health store or Whole Foods.

The Sea of Tranquility Meditation 

The calming effects of meditation can clear your thoughts and help you cultivate the inner awareness essential for emotional balance. When practiced regularly with self-acupressure, it can counteract anxiety, worry and depression. Deep breathing during meditation heightens your senses and makes you more aware of your feelings. Holding the acupressure point known as CV 17 while you do slow, deep breathing in and out of your nose will regulate the amount of air you assimilate and is an excellent technique for calming anxiety and nervousness.

Acupressure Point:  CV 17, also known as the "Sea of Tranquility".
 
Point Location: On the center of the breastbone, four finger-widths up from in an indentation.

Point Focus: Calms and relaxes the body, releases the chest, regulates cardiovascular functions, nourishes the heart.

Physical Imbalances: Nervousness, difficult breathing, chest tension or congestion, heart palpitations, chest pain, dizziness, anxiety.

Emotional & Spiritual Aspects: Emotional balancing, relieves depression, grief, sadness, anguish, emotional trauma, balances the emotions and calms the spirit.

Hold CV 17 as you begin the following deep breathing meditation:

Take a few deep breaths, and observe your breathing. Pay attention to the smooth rhythm of your inhalations and exhalations. If extraneous thoughts come into your mind, simply be aware of them, let them go and return your attention to your breath. As you breathe, say to yourself, "Breathing in, I am aware of my thoughts; breathing out, I let them go." If you can stay focused on following your breath for three to five minutes, you are off to a good start. Try working up to 20 minutes. 

Deep Sea Detoxifying Soak

If this holiday season has you feeling out of sorts, take some time out to pamper yourself with this Deep Sea Detoxifying Soak. Seaweed is one of nature's greatest secrets. By treating the underlying issue of disease and providing your body with life-sustaining nutrients, seaweed balances your body naturally. Soaking in seaweed  will positively benefit your whole body by supporting vibrant health and emotional well-being.

Key Benefits 

• Promotes healthy thyroid function
• Absorbs and reduces cholesterol
• Detoxifies heavy metals and free radicals
• Eases depression
• Combats anxiety and chronic fatigue
• Prevents signs of aging
• Aids in weight loss

Deep Sea Detoxifying Soak

Kelp seaweed encourages relaxation, tones and tightens the skin and promotes blood circulation and and lymphatic drainage. In addition, kelp has been used for decades to aid in the removal of toxins caused by pollution and radiation. Seaweed in general, and the kelps in particular, warms and soothes sore and aching muscles and eases arthritic joint pain.

2 cups Celtic Sea Salt
2 cups baking soda
2 cups Epsom salts
2 tbsp. powdered kelp
2 tbsp. ground ginger, or 6 drops ginger essential oil
1 cup apple cider vinegar

Draw a warm bath and mix sea salt, baking soda, and Epsom salts with powdered kelp in a medium bowl. Add the ground ginger or ginger essential oil to the bowl, and combine well. Pour the vinegar into the bathwater, and add seaweed mixture. Soak for 20 to 30 minutes.

Heal Your Liver With Milk Thistle

Our livers are responsible for detoxifying the pollutants that enter our body via air, food and drink. The liver filters the blood and produces the bile necessary for digestion. It also helps to regulate both hormones and blood sugar, making it the body's largest gland. Unfortunately, we are exposed to more pollutants today than ever before, and the liver bears the brunt of dealing with these toxins. Because of the many important roles that the liver performs in the body, optimum liver function is essential for overall good health.

Medicinal Benefits of Milk Thistle 

Milk Thistle is a flowering plant of the daisy family. The thistle, topped by a prickly purplish flower, contains seeds packed with potent medicinal benefits for the liver. The active ingredient in Milk Thistle is is an antioxidant complex called Silymarin. According to studies, this unique antioxidant exerts its curative powers by stimulating the regeneration of injured and damaged liver cells. Silymarin protects the outer receptor sites of cells, barring toxins from breaking through fatty cell membranes and entering cell interiors. It also neutralizes toxic substances that manage to go inside the cells.

Milk Thistle has a unique ability to stimulate protein synthesis in liver cells by increasing genetic (DNA and RNA) activity. Additionally, it stimulates other antioxidant defenses in liver cells to neutralize toxic invaders. For example, one of the most powerful antioxidants in the body and a major detoxifying substance in the liver is gluthathione. In healthy humans silymarin has boosted  gluthathione concentrations in the liver by 35 percent. Milk thistle also encourages activity of another potent antioxidant, superoxide dismutase, in cells of people with liver disease. The main role of this antioxidant is to search for the type of damaging free radical chemicals that are generated by alcohol in the liver.

Recommended Dosages 

Milk Thistle extract comes in capsule form and sometimes in syrup form. The recommended dose is 420 milligrams of silymarin taken in three divided doses everyday. When there is an improvement in the person's health you can decrease to dose to 280 milligrams. The latter is also what doctors advise to take to prevent liver problems.

The best quality milk thistle is absorbed rapidly and reaches maximum concentration in the blood in about an hour after it is taken. Improvement is often seen in five to eight days, with a reduction in enzymes and liver size and a lessening of jaundice and yellowing of the skin. Significant reversal of alcoholic liver damage may take a month or two. Recovery can be tested using a blood test measuring liver enzyme levels. Milk thistle minimizes elevated liver enzymes, indicating liver cells are healing. Alcoholic patients generally must continue to take milk thistle extract for several months. 

Side Effects 

Milk Thistle causes only minimal side effects like stomach upset in less than one percent of users, according to research. It has also a mild laxative effects in the first few days of use. Milk thistle is safe to use in combination with other medicine. There is not toxic effect on a very high dosage of milk thistle.

Additional Benefits of Milk Thistle

• Reduces insulin resistance in  people with type 2 diabetes who and also have cirrhosis
• Helps  reduce the growth of cancer cells in patients with breast, cervix and prostate cancer
• Milk thistle can  reduce the effects of a hangover
• Lowers cholesterol