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/
Web MD http://www.webmd.com/
The Mayo Clinic http://www.mayoclinic.org/
National Alzheimer’s Association, including dementia http://www.alz.org/care/overview.asp
American Cancer Society http://www.cancer.org/
National Breast Cancer Organization http://www.nationalbreastcancer.org
American Diabetes Association http://diabetes.org/
American Heart Association http://www.heart.org/
National Stroke Association http://stroke.org/
National Osteoporosis Association http://nof.org/
ACCIDENT, INJURY, DISEASE PREVENTION
My Safe Home http://mysafehome.org/
CDC’s Vaccines & Immunizations http://www.cdc.gov/vaccines/