Links

Following are links to helpful resources on yoga, yoga therapy, meditation, stress reduction, massage therapy, fitness, healthy eating, inspiration, motivation, various health conditions, and more!

If you have been sedentary, or have one or more health conditions, please consult with your healthcare provider before starting yoga or any other exercise program, and consider working with a trained, experienced instructor for guidance.

PRACTICAL YOGA IN EVERYDAY LIFE

Reasons not to sit too long and suggestions to get you standing and moving! http://www.acefitness.org/blog/5270/how-sitting-too-much-affects-your-health

Sitting may be the new smoking, but standing the whole time is not great either! http://ergo.human.cornell.edu/CUESitStand.html

For every 30 min, sit no more than 20 min, stand for 8 min, and move for 2 min. Great graphic to print and post! http://ergo.human.cornell.edu/hedges3Ss.JPG

Ergonomic guidelines for computer/desk use (based on OSHA standards for Video Display Terminals “VDT”) http://thebackschool.net/wp-content/uploads/2014/08/D-2-Form.pdf

Some simple movement/stretches https://thebackschool.net/wp-content/uploads/2015/05/ERGOBREAK.pdf

Ananda Yoga warm ups and sample poses http://www.expandinglight.org/yoga/

MEDITATION

Concentration meditation, including focusing on the breath, with or without an affirmation, is a great tool to increase calmness, reduce stress, and induce true relaxation. It is a universal practice and may be practiced by those of any faith, no faith, or somewhere in between. There are also many preparation techniques to do before this practice, such as energizing, breath work, yoga, and more. Ananda is a great resource and has many free articles, books, and more available online. http://www.ananda.org/meditation/

THE RELAXATION RESPONSE

Founder of the Relaxation Response: http://www.bensonhenryinstitute.org/about/dr-herbert-benson

More on the Relaxation Response: http://www.relaxationresponse.org/

MINDFULNESS

Mindfulness: what is it, why do it, ways to cultivate it. http://greatergood.berkeley.edu/topic/mindfulness/definition

Simple ways to create everyday mindfulness. http://www.acefitness.org/blog/5690/ask-yourself-these-five-questions-to-achieve

Mindfulness articles from Psychology Today. https://www.psychologytoday.com/basics/mindfulness

Many resources to explore mindfulness. http://www.mindful.org/meditation/mindfulness-getting-started/

THERAPEUTIC YOGA

Certified Yoga Therapist is a new credential in the field of yoga, which is being developed by the International Association of Yoga Therapists (IAYT). It’s aim is to share the benefits of the full-spectrum of yoga, one-on-one or in very small groups, tailoring practice to specific health challenges, “bridging the gap between yoga and healthcare.” Unlike a yoga teacher who leads a class or student through postures, the yoga therapist will have the yoga therapy client complete a medical history and related documentation, and work with the yoga therapy client to develop a specific practice to improve their health conditions. It includes follow up visits to chart improvements and to make adjustments. Yoga therapist tools include breath work (pranayama or breathing/energy techniques), meditation/concentration techniques, affirmations, physical poses (asanas) adapted to any health conditions, general lifestyle considerations, and related techniques. http://www.iayt.org/

Loren Fishman, M.D., practices Iyengar yoga as well as rehabilitative medicine, and has written books on Yoga for Arthritis, Yoga for Osteoporosis, Yoga for Back Pain, and more. He has done pilot studies showing promising results in using yoga to help scoliosis and osteoporosis. He has an ongoing study that can be joined online for osteopenia/osteoporosis. Other helpful articles and information are available. http://www.sciatica.org/

YOGA AND YOGA TEACHERS

Looking for a great yoga teacher?

Currently there is there is a national, voluntary registration through Yoga Alliance to register teachers who have graduated from Registered Yoga Schools (RYS) that meet national standards, at both 200 hours of training (RYT 200) and 500 hours of training (RYT 500). With significant experience, a Registered Yoga Teacher (RYT) can precede their registration with an E for “experienced” (E-RYT 200, E-RYT 500). There are also specialty certifications for teaching children (RCYT) and prenatal (RPYT). Generally, those with more experience and more training (in yoga or related fields) will be better able to teach multiple experience levels in a group class, give precautions for various health conditions, and provide guidance for alignment in poses. https://www.yogaalliance.org/Directory?Type=Teacher

MASSAGE THERAPY

Looking for a great massage therapist?

Look for those licensed with a state (generally LMT, use your search engine for “board of massage therapy [insert your state name]” and this assures you the person is graduated/certified in massage by an approved school–in most states the minimum training is 500 hours). In Missouri: https://renew.pr.mo.gov/licensee-search.asp

Voluntary, national certification, with the title “Board Certified in Therapeutic Massage and Bodywork” or just “Board Certified” (formerly titled “Nationally Certified in Therapeutic Massage and Bodywork.”) http://www.ncbtmb.org/tools/find-a-certified-massage-therapist

Other factors to consider: more experience (over five or ten years in massage and/or related fields), more education (certifications in additional modalities beyond the basic Swedish massage, and/or training in complimentary health related fields), and membership in a national organization (such as AMTA, ABMP). https://www.amtamassage.org/findamassage/index.html

Massage benefits for various health conditions https://www.amtamassage.org/findamassage/health_conditions.html

HEALTHY EATING

Ann Kulze, M.D. is a great resource for basic, healthy eating. I’ve read one of her books, “Eat Right For Life,” which is in a very readable magazine-like format, packed with practical information advocating a lifestyle of whole foods, plenty of vegetables/fruits, healthy proteins and fats, and moderation. She’s got books, and lots of free stuff, including online outlines of her books, videos, and more. http://www.drannwellness.com/

USDA’s guidelines for food groups http://www.choosemyplate.gov/

EXERCISE RESOURCES

General resource for exercise inspiration and information, the American Council on Exercise. http://www.acefitness.org/blogs/24/expert-articles

WOMEN’S PELVIC HEALTH

Total Control program is a 7 week program focusing on strengthening the core muscles, including those of the deep abdomen, the deep back, and the pelvic floor, as well engaging these muscles when strengthening the whole body. Especially effective in preventing or lessening symptoms of urine leakage from sports, laughing, sneezing, aging, and any time post-pregnancy. Also helpful in preventing or lessening organ prolapses. You may also want to consult an M.D. specializing in “Urogynecology.” There are also physical therapists who have specialized training in women’s pelvic health, who can help diagnose and train you in appropriate exercises, one-on-one. See also the Classes & Events page for the local classes at St. Luke’s Hospital. http://www.totalcontrolprogram.com/

MENTAL HEALTH RESOURCES

National Alliance on Mental Illness (NAMI) https://www.nami.org/

St. Louis NAMI http://www.namistl.org/local-support-groups.html

St. Louis area Depression Bipolar Support Alliance (DBSA) Support Groups, including a Specialized “Support Person’s Meeting” http://www.dbsaempowerment.org/support-groups/

St. Louis area local group. http://www.karlasmithfoundation.org/mental-illness-st-louis.aspx

St. Louis Area Resource Directory re Mental Health (also other options for support groups on left margin). http://www.startherestl.org/

SUICIDE PREVENTION NATIONAL HOTLINE 1-800-273-TALK (8255)

St. Louis area:

http://www.providentstl.org/Services/LifeCrisis.aspx

http://www.suicide.org/hotlines/missouri-suicide-hotlines.html

http://www.chadscoalition.org/

POISON HELP, NATIONAL HOTLINE 1-800-222-1222

U.S. Poison Control help for emergencies, information, prevention, call 24/7, 1-800-222-1222 http://www.aapcc.org/

ADDITIONAL MEDICAL INFO AND SUPPORT RESOURCES

National Institutes of Health http://www.nih.gov/

U.S. National Library of Medicine’s Medline Plus https://www.nlm.nih.gov/medlineplus/