Mind Body Messenger
Issue #38, August 2006

Keeping Up With Heather…

Hello Friends,
I am writing to you from a very confined space aboard a flight from Sydney to LA on a day that really wasn’t made for smooth travelling. On a good day the 14+ hour flight can be challenging, but on a day where security measures are doubled, all my self-management skills are being challenged. They’ve taken my lip balm, my water, my aromatherapy spray and even my deodorant in case they were chemical weapons, and they’ve tacked on another 6 hours to my trip, so I will be travelling for about 32 hours today, a challenge for even the calmest of passengers.

Crammed into a tight seat with poor lumbar support and zero legroom my body is restless already and wants to just move! My body is also crying out for some water; not having been allowed to bring water on board I am at the mercy of overworked flight attendants who are struggling to maintain harmony amongst a few hundred passengers who all have needs that require attention…so I may have to wait on that next drink. Luckily, Qantas has about 20 on-demand movies for me to choose from, and my books weren’t taken away from me at the security checkpoint…so I think I’ll make it through this flight.

For any of you who enjoy international travel, you know that the maxim “the journey is the thing” does not apply to the flight itself. However, airline travel is the necessary step towards beginning the journey, and until we develop the technology for teleportation (or more correctly until we realize that teleportation is possible!), we must depend on this intense form of public transportation so that we can enjoy a global experience.

So this column, while I wait on my next glass of water, will focus on how we can maintain our health, vitality, and calmness of mind while we travel. Many of my clients who travel frequently for business, sport or holiday have shared with me their tips and techniques for maintaining a healthy body and mind amidst the stresses of airline travel, and I am happy to share these with you today:

Water: Yes, this is really on my mind right now, but keeping an adequate hydration level is key to helping your body deal with the stresses of travel. Water helps to cool your body, keep your blood flowing, remove the toxins and wastes that build up as a result of breathing “canned air”, eating “canned food”, and the processes that your body must endure while being hurtled through space at a few hundred miles an hour. If possible, bring your own water bottle so that you don’t have to depend on in-flight service. As well, eating watery foods before, during and after your flight like salads, soups and fresh foods is essential.

Your Immune System: Because you will be subjected to a high quantity of people, you will be subjected to a high quantity of germs, viruses, bacteria and foreign substances when you travel. My clients have a range of strategies to handle this, and before they fly many swear by immune boosters like Goji Juice, Cold F/X, Rescue Remedy, or a little extra vitamins B and C. Remember that to be of greatest help to your immune system you need to stay out of its way, so clogging your system with a lot of chemically derived vitamins and minerals is not a good idea. And, of course being generally healthy and relaxed are tops on the list of immune boosting strategies.

Nutrition: There are about as many jokes about airline food as there are about hospital food, and I’m not convinced that they don’t have the same caterers! But, there are ways that you can enhance your nutritional health when you fly. Ordering a special meal usually ensures that you will have a fresher meal with less fat and sodium. Asian, Vegetarian and Vegan meals tend to be quite good choices in my experience. As well, steer clear of alcohol (dehydrating and a depressant), carbonated beverages (causes bloating and often has extra sodium and/or sugar), and adding any extra salt to your meal. This will help reduce bloating, water retention, and will help your body to stay in balance. You may also prefer to bring your own meals, fresh fruit and veggies, salad, hummus and crackers, and miso soup are some of my favourites for healthy and delicious in-flight nutrition.

Stretching: I find the design of the airline seat to be very odd. It is the exact opposite of what our bodies really need. It lacks lumbar support, causing lower back, hip and knee pain, and then pushes the head forward causing tightness in the neck and shoulders. Add to that the strain of carrying luggage, remaining seated for long periods, and enduring the additional mental and physical stress of travel and this can cause a lot of tension and pain in the body. To be of best assistance to your body, it’s important to make your seat as comfortable as possible, using your folded blanket as a lumbar support, keeping knees uncrossed, and if your feet don’t comfortably touch the ground place your pillow or some other support under your feet.

Take regular walks around the plane to keep your blood flowing and reduce the risk of muscular tension, joint pain, and DVT (Deep Vein Thrombosis). Stretching regularly can make the difference between arriving alert and happy, or making your way off the plane with a limp, so follow the stretches in our Yoga for Mind and Body column below every hour to keep your body loose and limber.

A few other suggestions for healthy air travel include:

• Wear comfortable, breathable, clothes that don’t limit blood-flow.
• Wear comfortable lace-up or slip-on shoes that can be loosened as your feet naturally swell on the plane -avoid tight shoes or high heels.
• Lift your luggage with care, and get some help to carry heavy bags.
• If possible, bring a small spritzer of water and essential oils to keep your face hydrated and your body temperature cool.
• Try to get a pillow and at least one blanket on longer flights to make your seat more comfortable and support your spine.

Now, since I have arrived safe, healthy and alert, I will get on with the business of writing this newsletter and letting those of you in Canada know that Chris and I have arrived and will be taking appointments as of the 20th of August. Our brief schedules will be included here. For those of you in Australia, Chris will be returning at the beginning of September and I will follow in December. Remember we are both available by email anytime, and we look forward to seeing you all soon!

Namaste,
Heather and Christopher

YTT Wrap Up

On August 6 we checked out of our retreat centre in Byron Bay Australia, having celebrated the graduation of our entire class. All our students departed with a certificate as Registered Yoga Instructors, and are returning home to Australia, Japan and America with new skills, personal insights, and great enthusiasm for bringing Yoga to the world. About half of the group were already working as Yoga teachers, while the other half were yoga students looking for a deeper practice and/or a chance to become a Yoga Instructor. Our students came with a range of goals, while some wanted to teach general classes, many were keen on teaching Yoga for Kids, Yoga for Aging Populations, and Restorative yoga, and one is even committed to donating her skills to people in rehab centres, hospitals and prisons, making Yoga available to those who don’t ordinarily have access.

Although they were a varied group, they all demonstrated the skills and knowledge necessary to be safe, effective and inspiring Yoga Instructors, and I am immensely proud of them all! Chris and I want to again extend our congratulations to all our graduates, and wish them all safe travels, smooth adjustments back into the “everyday world” and great success in their new Yogic endeavours.

For details on our next Yoga Teacher Training programs offered in Australia or Canada please yogatrinity.com or write to heather@yogatrinity.com

Upcoming in 2006

Healings in Orangeville: Chris has finally made a triumphant return to Canada after 3 years, and is looking forward to offering private consultations in Orangeville during the weeks of August 21 and 28th. For details you can reach Chris at 416.722.7154 or write to chris@yogatrinity.com .

Classes in Canada: Heather will be offering a variety of classes and private Yoga, Pilates, and Massage sessions from September through December. Call to book your session or corporate class today at 416.722.7154, and for group classes stay posted to the Mind Body Messenger, or visit www.yogatrinity.com

Yoga Classes in Canberra: Emma Clancy will be offering Yoga classes in my absence at the Belconnen Community Centre. Contact Emma at merrill4@bigpond.com for class schedules and to book your space.

Yoga Teacher Training in Canada: Balance Yoga Studio is facilitating a very interesting Teacher Training that I will be a part of, being offered from September to December over non-residential weekends, this program promises to be experiential, educational, and enlightening. For details call 905.936.YOGA or visit www.balanceyogastudio.ca.

Thoughts On…
Two Wolves

An old Cherokee is teaching his grandson about life.

“A fight is going on inside me,” he said to the boy. “It is a terrible fight between two wolves. On is evil-he is anger, envy, regret, greed, self-pity, guilt, resentment, inferiority, pride and ego. The other is good – he is joy, peace, love, contentment, humility, kindness, empathy, truth, compassion and faith.

This same fight is going on inside of you, and inside every other person too. The grandson thought about it for a few moments and then asked his grandfather which wolf would win.

The old Cherokee simply replied, “the one you feed.”

Yoga For Mind and Body
In-Flight Yoga

The following are just a few of the many stretches that you can enjoy during a flight or long car trip to keep your body loose, limber, and relaxed. Most airlines have a stretching program in their in-flight magazine that you can follow as well for better health and vitality while you travel. Enjoy!

Neck Rolls: To reduce neck tension relax your right ear to your right shoulder, then slowly roll your chin down to your chest, and then gently roll your left ear to your left shoulder. Roll back and forth a few times, exhaling as your chin meets your chest, inhaling as your ear meets your shoulder, and enjoying a stretch at each side.

Shoulder Rolls: Roll both shoulders forward and back 10 times each way, then roll one shoulder at a time forward and back (like you are doing a front crawl) 10 times each way to release tension from shoulders and upper back.

Chest Stretch: Interlock hands behind back and bring heels of hands together like a fist. Press hands away from hips to open chest and release front of shoulders. Tuck chin into chest and lift heart up to chin and breath deeply for 5 breaths.

Cow Face Pose (Pic 1): Reach right arm overhead, shoulder blade relaxed, and then bend elbow and drop right palm down between shoulder blades. Reach left hand down behind lower back, back of hand to spine, and walk hands together clasping fingers, or to modify holding a towel between the hands.

Seated Twist: Place your right hand behind your right hip, and place the left hand on your right outer-thigh or on the right side arm rest, Exhale to gently twist to your right, Inhale to stretch spine tall as though you are keeping the crown of your head over your tailbone, take a few deep breaths in this manner and repeat on the opposite side.

Knee to Chest (Pic 2): Seated, draw your right knee to chest and gently squeeze knee to chest keeping back straight. Rotate your ankle 10 times to the right and 10 times to the left, then release and repeat on the opposite side.

Seated Hip Stretch: Seated, cross your right ankle over your left mid-thigh. Place your hands on right knee and ankle, inhale to stretch up tall, lengthening the spine, and then exhale and hinge at the hips folding forward to enjoy a deep stretch in your right hip. Inhale back to the start position and flex and point your toes 10-20 times, then release the right foot and repeat on the left side.

Side Bend (Pic 3): Standing or seated, extend arms overhead and interlock fingers with index fingers pointing out (Shiva Mudra). Inhale deeply to stretch up and then exhale to bend to the right side, using the right arm to stretch the left arm across and opening up the left side of body. Inhale to start position and repeat on opposite side.

Back Stretches (Pic 4): Seated or standing, place your fists on your lower back, and take a deep breath in while you lift your heart up, open your ribcage and stretch your belly. Be sure not to “fall” into your lower back this will cause tightness and pain-think of stretching up and opening the front of the body. After this stretch, place your hands on your thighs and slowly round forward, opening the back of the body while you breath deeply for 5-10 breaths. Rise out of this stretch slowly.

Note: please see your health care practitioner before beginning an exercise program, and always exercise with caution.