All posts tagged: stress management

What is a Health Coach Session?

Recently, my sister suggested to me that I start a website called “NotaDoctor.com” and offer intuitive medical counseling to clients.  You see, I’m not a doctor.  I’m not a doctor by any definition.  But, after 20-years of facilitating yoga and movement therapies, studying anatomy and reading as much as I can about the relationship between mind and body combined with a natural ability to “see” my clients as whole and well regardless of their current health and wellness concerns, I have a great deal to offer my students and clients. These sessions are especially helpful for adults who have been told by their therapist or doctor that meditation, mindfulness practices or yoga would be helpful to them in their healing or wellness, but they don’t know where to begin.  I can work with you on sequences of breathing, visualization, relaxation, meditation and/or gentle movements that help you make these healing practices a part of your daily life.  There are many different kinds of meditation and I can help you decide what works best for your …

Who Has the Potato Now

Adults, in general, are concerned about doing yoga “right”.  We want to become not only proficient, but good at the skills that we invest time, energy and money into.  This desire is fundamentally at odds with the true nature of yoga and meditation.  It is a practice.  You will never do it “right” as there is no “right” way to do it. Children, on the other hand, have no concern at all about doing yoga or meditation correctly.  I imagine this may be because they are so newly proficient at almost every skill that they have and they daily are faced with the realities of their limitations—-all the things that they WISH they could do independently, but can’t.  Therefore, they can connect with the practice aspect of yoga and meditation on a much deeper and authentic level almost immediately. I have found that between the ages of 5-8 that many children, including my own, start to have new anxieties and fears.  Many of these surface at the end of the day and around bedtime and …

Fertility

NOTE: this is a dated blog post that describes services and packages that are no longer available.  If you are interested in my optimum fertility and reproductive health services, please follow this link to the current packages.  Optimum Fertility             Reproductive Health and Fertility Coaching   Irregular Periods? PMS? Moody? Bloated? Doubled over and missing out on activities and work due to cramps, migraine headaches or back pain?  Does your period just go on and on and on?  Is “heavy” flow an understatement? PCOS? (Poly-cystic Ovarian Syndrome) Anovulation?  Not ovulating due to low body fat, endocrine disruption or trying to regain fertility after being on birth control pills or other hormone based birth control? Trying to conceive for over 6-months without a pregnancy?  Miscarriage?  Unexplained infertility?  Considering IVF or other medically assisted reproduction therapy?   There is no reason to suffer!  I offer personalized coaching services where we address your greatest concerns, create do-able action plans for addressing your needs and all the support and confidence you need to improve …

Seven Stress Related Health Problems

Here are seven stress-related health problems you can do something about with gentle yoga and meditation.  Remember, stress isn’t a “feeling”–it is a physiologic response to perceived (or real) danger.  It isn’t in “your head” and yoga and meditation provide release of deeply held tensions, fears and anxieties through physical, mental and spiritual exercises. Heart Disease and Diabetes Stress raises your glucose levels making it harder to manage Type 2 diabetes.  Mindfulness-based meditation programs have been proven to reverse heart disease. Asthma Chronic stress makes asthma worse and children with stressed-out parents are more likely to have asthma. Obesity Stress causes higher levels of the hormone cortisol which makes you collect fat around your middle. Headaches Migraines and tension headaches.  Enough said. Depression and Anxiety Adults who report having stressful jobs (like having a lot of work and very few rewards) have an 80% higher chance of developing depression than adults who do not report a stressful work environment.  It’s unlikely that you can change your work situation overnight, but you can change your response …

Benefits of Meditation

Hugger Mugger Square Affiliate Banner Wondering about the potential benefits of meditation?  Here are just a few scientifically proven benefits of meditation: 1-Change in Brain Shape: meditation has been shown to increase cortical thickness and increased gray matter and hippocampus size 2-Change in how emotions are processed by the amygdala 3-Meditation changes gene expression and DNA 4-It’s not just for women!  The Department of Defense has invested in meditation programs for marines.  Men benefit greatly from meditation.   5-Meditation is an excellent tool for stress management and stress reduction 6-Meditation has been shown to improve cardiovascular health and prevent cardiac events including stroke   Do you need a new meditation cushion?  Buy one HERE. Posted by Sharon Fennimore Rudyk, an independent yoga and meditation instructor based in Pittsburgh, Pennsylvania.  Find out more at www.sharonrudykyoga.com.   Animated Dark Banner

Are you doing yoga “right”?

This is a re-post of one of the most read blog posts I have written in the past 5-years.  This originally appeared in the blog in February 2009.  It’s a great reminder as we start the new year for a healthy and safe way to approach your practice. Both new yoga students and more experienced yoga students, at some point in a class or practice, may wonder if they are doing a particular pose correctly.  Many students wish that instructors would just come over and correct their pose or hope that, in time, they’ll start to get it right.  Most new students are sure they can’t possibly be doing yoga right and many experienced students have developed poor alignment habits that feel right, but are blocking them from deepening their asana practice. This is why we all, regardless of experience level, need to continue to take classes, workshops and find instructors that provide encouragement and assistance in deepening our practice at all levels.  Even the Masters have a guru. A well-trained instructor has studied principles …

Saturday 8:00am

Just imagine—-it hurts a little to get up early, but then you find your way to 1406 S. Negley Avenue and it feels warm and friendly.  It’s OK to eat a light snack right before practice because we will start with an extended centering, intention and breathing practice. Then, you will bloom into a creative flow sequence that clears tension and creates clarity in your connection to your deepest truths.  Then, we practice a sequence of affirmation yoga that not only stretches the body, but aligns the mind with our highest principles.  Then, you are invited to relax.  Really relax. By 9:30, not only are you ready to face the day, but the whole day stretches before your beautiful, vibrant and calm self. All classes in December are just $10.  Bring friends.  If you wish, bring a mug so you can share a cuppa in your post practice glow. I hope I will see you.  This experience can be yours every Saturday.  For a bit more philosophy, please join me on Sunday, December 16th and …

Yoga for Stress, Anxiety and Worry

A lovely yoga practice to relieve stress in Pittsburgh at Yoga Matrika in Squirrel Hill: 1406 S. Negley Avenue. Saturdays 10:30 to 11:45 Drop-In Tuition Applies A regular yoga practice is a wonderful way to manage stress which is highly recommended by those with an online phd in healthcare, but sometimes we can feel truly overwhelmed by the circumstances of our lives. When this happens, yoga and meditation offer very specific techniques that can be done by anyone and anywhere that can help us find a center in the sea of the storm.  Sharon Rudyk is offering a series of three yoga classes called “Sayonara Stress!” on Saturdays from  10:30 to 11:45 am on: Saturday, April 14 Saturday, April 21 Saturday, April 28 These classes include instruction in: 1. Gentle movement 2. Breathing techniques 3. Sounding/Chanting 4. Meditation and visualization The chanting that we will practice is not in any particular language, but instead is the sounding of seed syllables.  These syllables are vibrations that help us connect with the vibrations of all living things around us and …

Spring Meditation #2: Yoga to Balance the Liver

Spring The water murmurs In the old stone well, And, a rippling mirror, Gives back the clear blue sky. The river roars, Swollen with the late rains of spring. On the cool, jade-green grass The golden sunshine Splashes. Sometimes, at early dawn, I climb Even as far as Lien Shan Temple. In the spring I plow the thirsty field, That it may drink new life. I eat a little, I work a little, Each day my hair grows thinner, And, it seems, I lean ever a bit more heavily On my old thornwood cane. ~Liu Tzu-Hui, Sung Dynasty, AD 960-1278 [This translation from Beinfield and Korngold, page 160] With the coming of spring, here is a gentle yoga-based exercise to balance the liver energy in the body. The energy of the liver (or, “Liver Meridian”) starts at the inside base of the big toe and runs up the inside of the leg, goes through the reproductive organs and flows under the front of the ribs into the liver where it circulates upwards through the lungs.  …