Before going hiking in Golden Gate State Park yesterday, on the first day of Autumn, I noticed the weather report in the Visitor's Center: Snow predicted above 8,000 feet after midnight...  Welcome to fall in Colorado!  We woke  up to a drizzle with much cooler temperatures today and a strong breeze. 


Windy and Cold - classic aspects of the VATA DOSHA.  As we transition into the fall season, the evenings cool down, the nights are colder, and in Boulder, at least, the winds seem to pick up, again...  Time to add a few nourishing soups to the diet, made with fresh, organic vegetables. Time to modify the oils in our diet, and maybe add a little more to our food.  Adding more Ghee and/or Olive Oil to our diet helps calm and lubricate. Now is a great time to switch from Coconut to Sunflower Oil on the skin, and possibly even some Sesame Oil on the bottoms of the feet before bedtime to calm the nervous system.  The wind and the weather at this time of year can easily dry us out, so in addition to adding in more oil to the diet and on the skin, be sure to drink lots of clear water in between meals.  Room temperature or even warm water is easier on the body.  Try it, you'll like it!  


Feeling anxious?  This common Vata complaint is best supported through calming and centering practices that include alternate nostril breathing (click here for details) as well as a grounding yoga practice.  Try some restorative postures with a block or bolster, allowing the energy of your body to anchor down toward the earth.  Spend time in postures that target the large intestine and colon, the seat of the Vata Dosha. Apanasana (knees to chest), Uttanasana (standing forward bend), Bhujangasana (cobra pose) and Setu Bandha Sarvangasana with a block under the sacrum (Supported Bridge Pose) provide great opportunities to root down and gently massage the abdominal area, helping to calm the restlessness inherent in this season.  


Taking a few minutes out of the day to nourish with oils, breathing practices and/or gentle movement can help us transition through the fall season gracefully.  Email me with any questions or for advice on developing a personal practice: [email protected].

These flooding waters and rainy skies have lasted a week!  I find myself feeling scattered, and somewhat worried, as I wonder where another leak might spring up in the basement and how I'm going to dry all the towels we've used to sop up the water that we didn't get with the shop vac.  After offering a free yoga class today, and taking donations to give to flood relief efforts, I felt better... for a while.  Then the words below came across my desk.  I read them, I read them again, and after a big sigh I felt better.  Hope you do, too. 

From DailyOm.com, September 16, 2013

Erratic and Inconsistent
You may find yourself jumping from one idea to another today. This erratic and inconsistent thinking may be the result of scattered energy. If you are feeling hyperactive as well, then you probably need to pull your energy back and focus it on one specific thing at a time. If you are surrounded by distractions, this will become more difficult. It might help to make a list of your immediate goals for the day. Then follow your deep breaths into a state of meditation and focus your thoughts on unplugging all the connections you have in your world. You may have been worrying about what other people are doing, or how you're going to accomplish something that doesn't need to be done today. By calling your energy back into you, you can focus on where you'd like to direct it today.

When you have finished with your inner work, you can look at your list again. It may seem different to you now, and therefore easier to prioritize what is truly important and what really needs your attention right now. Use the newly rearranged priorities to guide you through the day and to bring your focus back if it begins to waver. Shine your light with the focus of a laser and not the scattered confusion of a mirrored ball and you can get more done and done well. Today by bringing yourself back to center whenever you begin to feel erratic, you can accomplish more with your day and your energy. 

What I learned about the Shoulder at a “Mini Medical School” Lecture

The other night I attended a lecture on the Shoulder, put on by physicians Michelle Pepper, MD and Cliff Granseth, MD of Spine West in Boulder, CO. Having wanted to better understand shoulder issues and how a yoga practice can be tailored to support shoulder health, I found the lecture to be very informative. I want to share a few points from the information I took away with me and add the Yoga Therapy perspective to it, as well.

Essentially, the shoulder joint, which is a ball and socket joint, is comprised of two bones (the Humerus, or arm bone and the Scapula, or Shoulder Blades, although the Clavicles, or Collar Bones, play a role in some shoulder issues, as well) and several muscles.  The muscles can be grouped together as such: the “movers” – bigger muscles that move the arm in many directions and are found in either the front or the back of upper body, and the “fine tuners”- four muscles that comprise the Rotator Cuff on the back side of the body and help keep the ball in the socket.

This ball and socket joint is shallow, so it can be challenging to keep the ball in the socket.  If the rotator cuff muscles are weak (due to lack of use, imbalanced use, a strain or a tear) one may experience pain that refers down the arm or a shoulder that hurts when raising the arm.  One might also experience pain after sleeping on the side because weak muscles are not able to hold the ball in the socket during the night, so the arm bone slips up and pinches a nerve.  The bone moving up out of the socket can also cause wear and tear of the boney surfaces, leading to arthritic conditions in the shoulder.

Shoulder pain may also be caused by a sprain or separation at the junction of the Acromion and Clavicular bones (AC joint) resulting in pain at the top of the shoulder; a dislocation which results in a “dead” sensation and loss of movement in the arm; or arthritis in the AC joint that causes a rubbing of the bones and leads to bone spurs.  Bone spurs on the underside of the bone may tear the rotator cuff muscles (the supraspinatus, in particular) resulting in pain when the arm is moved overhead. 

Stiffness in the shoulder joint may be caused by inflammation, commonly experienced with Diabetes.  Inflammation results in a thickening of the joint capsule and stickiness to the joint known as adhesive capsulitis. This condition can be lessened through physical and/or yoga therapy where one learns and applies proper alignment techniques and gentle movement therapy, although it can take a year or more for the condition to subside.

Other reasons one might experience pain in the shoulder area include:                                                              -pain that is referred from the neck (pinched nerves weaken muscles)       
 -abdominal issues (gallstones, pancreatitis)     
-heart problems (symptoms of heart attack may be felt in either shoulder)                                                        -lung conditions (pneumonia)                                                                                                                       -other – shingles may result in joint pain

So… How can we keep our shoulders happy and healthy, you might ask?  Attention placed in three key areas is the answer.  Posture, Strength, and Body Mechanics can all support healthy shoulders.  Keeping active and taking the shoulders through the entire range of motion helps too, as gentle movements serve to lubricate the bone, break up adhesions and keep us healthy.  That’s where an effective yoga practice can help.

Depending on his or her background, a Yoga Therapist can help us learn about body alignment and how to keep the bones where they should be.  The therapist can tailor a practice that builds strength in a gentle way, supporting the movers and fine tuners in doing their job to keep the shoulder appropriately aligned. We take the joints of the body through a complete range of motion, and work with the core which supports the lever action of the arm. And yoga offers a gentle form of whole body activity while facilitating a deeper awareness of all the parts of ourselves.  We are not just the physical body, but the breath, the emotions, the mind and our connection to universal energy that is all around us and is a part of us, as well. 

Yoga Therapy (YT) may just be the key to help you release some of the burdens of life we carry in our shoulders, and support you in leading a wholesome, happy and healthy life with or without joint issues.  Email Sharon today to find out how YT can help you: [email protected].

Sharon Alexander, BS Nutrition, RYT is a Yoga Teacher, Yoga Therapist, and Health, Wellness and Lifestyle Coach working in and around the Boulder area.  She is available for consultations in her studio and travels to clients’ homes or businesses, as well.