Yoga meets Hike Wildwood.

Check out the new classes I will be offering through the Conejo Recreation and Park District this Fall.

Hike Wildwood. Tuesday and Thursday mornings 9:30 AM. 1 hr

This moderate 1 hour hike winds through different trails in beautiful Wildwood Park - past waterfalls, over the mesa, through the chaparral and creekside. Well mannered, leased dogs are welcome to join. 8 weeks - $60

Hike & Yoga in the Park. Saturday mornings 8:30 AM. 2 hrs

Start your weekend finding balance, increase your felxibility and calm your mind as you hike and practice yoga in Wildwood Park. Please bring your own mat, strap and any other props you would like. All levels welcome. 8 weeks - $90.00

Stay posted here or at www.thebodydefined.com for updates on registration and class dates. I'll be seeing you on the trails!

Finding Peace through Yoga

The practice of yoga began centuries ago as a system to prepare the body for meditation. Today in Western culture, the practice of asanas, or postures, has dominated the practice of yoga. While the practice of asanas is vital to any yoga practice, yoga encompasses much more.

Yoga, as an exercise practice, does much the same things as a traditional cardiovascular and resistance training workouts would - toning muscles, increasing cardiovascular capacity and reducing stress - with all the associated benefits over time - lower blood pressure, cholesterol, heart rate, ect. However, because the primary goal of a physical yoga practice is to link or yolk the breath to movement it does much more. By harnessing the breath several things are achieved. The mind is brought to a single point of focus, calming and quieting our overactive brain. Breath is directed through the body - healing tissues, improving flexibility, increasing mental clarity, soothing the body and bringing it back to homeostasis. The constant stresses of our day, the perceived dangers that put our body into the sympathetic nervous system of fight or flight are reversed. Throughout a practice, the body gradually returns to the parasympathetic system allowing digestion and rest. Once the parasympathetic system takes over, the body can return to a healthier, clearer, more focused and efficient state.

Most yoga classes incorporate a short meditation period at the beginning and end of the practice. Through the practice of meditation, you begin to direct your thought and actions more effectively, reducing your stress and your reactions to others. The practice of meditation slows down your “monkey-mind” and brings you moments of inner peace. So, each time you go to the mat you can do more for yourself than merely follow a physical practice. Form an intent or direction for your practice. Watch your breath and bring your mind into focus. You will begin to find moments of peace within your practice. As you continue to practice yoga these moments grow and stay with you as you go back out into the world.

The light in me salutes the light in you. Namaste.

Knees and Toes, Knees and Toes

Here's a quick note on knee safety:

Whenever you are doing lower body exercises such as squats or lunges, make sure that your knees and toes are pointed in the same direction.

Often our knees fall in toward the center of our body.

Sometimes they toward the outside.

Regardless of the direction your knees go, if your knee cap does not line up with your second toe, you are putting undue stress on your knee joint. Over time this stress can wear down the meniscus, inflame tendons and stretch ligaments in and around the joint.

One other thing to watch is that your knee does not pass your toe. When you are doing a squat or a lunge, you should be able to see your big toe.

When you can see your big toe, it is a good bet that your knee is stacked up over your ankle. This position decreases the amount of compression behind your knee cap (patella), an especially important factor if you have arthritis.

So remember, knees follow the toes wherever they go and your knees never should pass your toes.

The Body Defined is on Twitter

The Body Defined is now on Twitter. If you'd like to get little tidbits now and then follow me at www.twitter.com/thebodydefined. Some tweets you are likely to see include: tips on diet and exercise, inspirational quotes, useful gadgets and links to relevant news articles and research findings. I'll still be posting longer stories and articles here too.

Hike Wildwood is Back!

Summer sessions for the Conejo Recreation and Park District begin next week. I am offering 3 classes this summer. Please come join me!

Fitness Walks at Wildwood Park - Tuesdays at 8:15 AM (45 min) 6 wks -Fitness Walks are for beginning to intermediate hikers who like to get out and explore. We hike through various trails at Wildwood Park, past waterfalls, over the mesa, through the chaparral and along the creeks. You can't find a better way to get moving in the morning!

Hiker's Bootcamp at Wildwood Park - Thursdays at 8:15 AM (1 hr) & Saturdays at 8:00 AM (1 hr) 6 wks -Hiker's Bootcamp is for the more adventurous, active individual. These hour long sessions traverse Wildwood's scenic beauty and incorporate resistance training. You will get a fantastic, challenging workout outdoors. What could be better?

Don't forget to register at www.crpd.org!

Ageless Wisdom

Written by Regina Brett, 90 years old, of The Plain Dealer, Cleveland, Ohio:

"To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most-requested column I've ever written"

My odometer rolled over to 90 in August, so here is the column once more:

1. Life isn't fair, but it's still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Your job won't take care of you when you are sick. Your friends and
parents will. Stay in touch.

5. Pay off your credit cards every month.

6. You don't have to win every argument. Agree to disagree.

7. Cry with someone. It's more healing than crying alone.

8. It's OK to get angry

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present.

12. It's OK to let your children see you cry.

13. Don't compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn't be in it.

15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn't useful, beautiful or joyful.

18. Whatever doesn't kill you really does make you stronger.

19. It's never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don't take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie.
Don't save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don't wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words 'In five years, will this matter?'

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don't take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of whom God is, not because of anything you did or didn't do.

35. Don't audit life. Show up and make the most of it now.

36. Growing old beats the alternative -- dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come.

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn't tied with a bow, but it's still a gift."

The Energy of Breath

What is the simplest, easiest thing that you can do everyday to BE GOOD to YOURSELF? You wouldn't believe me if I told you. The absolute best thing you can do for yourself everyday is to breathe. Simple, right? You are already doing it.

Prana, or energy in Ayurvedic traditions, is built through the breath. Biologically speaking, your breath - the transport of oxygen, allows for the breakdown of ATP. Literally, your breath creates energy. Not only does your breath create energy, it removes toxins from your body. Transporting CO2 and other metabolic biproducts out through the lungs. Deep breathing also soothes our nervous system, creating a natural sense of calm and relaxation.

Diaphragmatic breathing, the most cleansing sort of breathing, is what we do naturally. Diaphragmatic breathing is the rhythm that we automatically take when at rest. Have you ever watched someone sleep? If you pay attention, you will see his or her belly rise and fall. The rise and fall you notice is the expanse of the diaphragm. The diaphragm is a muscle the spans the bottom of your rib cage and actually pulls your lungs down, allowing for more air to fill them.

Make a habit to practice taking 10 deep breaths a day. It is a fantastic way to wake-up, energized and refreshed. It is also a great way go to sleep, clearing your mind as you drift-off into peaceful dreams. Here is how:

Take a quite minute for yourself. Relax on the bed, seated in a chair or standing weight evenly distributed in both legs. Set the intent to follow your breath. Inhale slowly and smoothly. Feel the breath enter through your nose, down your throat and into your lungs. Feel your lungs and your belly expand. Hold your breath for a second or two at the end of your inhale. Now slowly exhale, releasing your breath. Notice your belly and lungs drift inward as you exhale. Feel the breath exit your lungs, through your throat and out your nose. Pause for a second or two before your next breath.

If you would like to calm and quite your mind, turn your breath into a mediation. As you begin, focus on inhaling light or energy. Imagine it expanding through your lungs, into your body and all the way out to your fingers and toes. As you exhale, imagine any negative thoughts, energy or products coming from your fingers and toes, through your body and lungs, exiting out your mouth. Perhaps you will visualize your breath as a dark or smokey color as it exits your body.

You should never feel uncomfortable. Don't hold your breath for prolonged periods. Try to match each inhale to each exhale, creating a smooth rhythm. The more your practice, the easier it becomes and you'll find you naturally kick over into this form of breathing in or before stressful situations, during your workouts and as you drift off to sleep.

So, do you think you can manage 10 deep breaths a day? Thought so.

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