Exploring Your Dynamic Energy With Revolved Triangle

What if I told you, you could receive $10,000 if you practiced yoga on a regular basis. Would that motivated you? I received a $10,000 discount on the purchase of my long-term health care plan because I had a regular yoga practice. Keeping you healthy will lower your health care rates and keep you from burdening the health care system in general so everyone benefits! This is National Yoga Month, what better time to start?

Revolved Triangle is one of the most expansive stretches I know for the lower back. This pose blends two different dynamic energies as you root down into the earth with the legs, and send energy up through the extended arm.

Finding Your Reach

Revolved Triangle Pose (Parivrtta Trikonasana) provides generous rotation in the mid torso but this pose isn’t all about twisting, it is also a balancing posture that engages your legs and core muscles for support. When alignment is correct, this asana can create strength and flexibility in the back, hips and hamstrings and establish balance both physically and energetically. It can generate a steadiness of mind and a sense of extension as you ground one hand to the earth and reach the other to the sky.

 

Revolved Triangle Pose – Instructions

  1. Using the length of the yoga mat, step your feet about 3½ ft. apart, opening into a wide leg stance with the heels in line with each other, toes pointing forwards. Raise your arms parallel to the floor and reach them actively out to the sides palms down.
  2. Adjust your left foot in to the right at a 60 degrees angle and turn your right foot out to the right 90 degrees. Align the right heel with the left heel. Feel as if you are drawing up energy with your pelvic floor. Firm your thigh muscles as you lift your abdominals. Turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle.
  3. Lengthen your spine and raise the left arm up and turn your torso to the right. Square your hips with the front edge of your mat. As you bring the left hip around to the right firmly ground the left heel.
  4. Turn your torso further to the right and lean forward over the front leg. Place your left hand on the floor (or a yoga block) adjacent to the big toe.

Linda-revolved-triangle-modified-prep

(Sometimes I’ll strike an impromptu yoga pose without a mat but please use a yoga mat for your practice.) 

  1. If your balance is stable and you feel you can twist deeper, finish the pose by moving your hand (or block) to the baby toe side of the right foot.

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  1. Keep your head in a neutral position or turn the head and gaze up at your top thumb. From the center of the back, between the shoulder blades, press the arms away from the torso and lengthen. Bring most of your weight on the back heel and the front hand.
  2. Hold this pose for 4 to 10 deep breathes. With your exhalation grip your core muscles and release the twist. Slowly and with control, bring your torso back to upright as you inhale.

Tip: You can place your left heel against a wall for extra stability.

Repeat for the same length of time with the legs reversed, twisting to the left.

Therapeutic Applications: Constipation, Digestive problems, Lower backache, Sciatica, tight hips or hamstrings and Asthma. ¹

As a yoga instructor, I recommend Revolved Triangle for tennis players and golfers to stretch their overused muscles. Use caution, perform this pose only with the supervision of an experienced teacher. Consult a doctor if you have back, hip or spine pain or injury.

Best in health, Linda

 

“He renews my strength. He guides me along right paths, bringing honor to his name.” – Psalm 23:3 NLT

 

My heart and prayers go out to the victims of the latest hurricanes, Irma and Maria. The American Red Cross is on the ground in Puerto Rico and has already mobilized more than 250 tractor-trailer loads of relief supplies to help Puerto Rico including 9,000 comfort kits as well as several thousand tarps, flashlights, batteries, blankets and hand sanitizer. Please join me in the effort. Donate here.

 

Footnote:

  1. https://www.yogajournal.com/poses/revolved-triangle-pose

 

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Yoga Befits Children Of All Ages

In our family, we practice yoga for fun as much as for its many health benefits.

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Garland pose with a bind

During family gatherings my grandniece, Riley, will frequently pull me aside and ask me to show her some new yoga poses. Children’s brains and bodies easily take to this form of exercise.

Riley-childrens-yoga-garland

Squat – opens the hips and groin as it stretches and strengthens the hips and ankles

Children who practice yoga postures, conscious breathing and mindfulness are better able to regulate their emotions, manage stress and calm themselves, according to scientific studies. They may also have better eating habits and engage in more physical activity than children who do not. Yoga addresses the whole child, encouraging academic and emotional competence. “The studies also illustrate that centered, calm and focused children learn more easily, have better social skills and, in general, are much happier kids.” ¹

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Yoga Increases Static Motor Performance.

A sample of children from ages 9 to 13 were divided into two groups. One group received yogic training (physical postures, voluntary regulation of breathing, maintenance of silence, visual focusing exercises, and games to improve attention span and memory) while the other did not. Over a ten-day period, the children in each group were tested to observe their steadiness. The yoga group showed a 17% increase in steadiness while the control group showed no improvement. The study concludes that yogic instruction improves children’s ability to control their minds and bodies. ² 

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My nieces, Jocelyn and Marianna practice their splits together on family vacation.

Children Following Yoga Training Improved Their Visual Perceptual Sensitivity.

A study of 14 children with ages ranging from 12 to 17 years who received 10 days of yoga training and another group who did not receive yoga training were assessed on Day 1 and Day 10 for visual perceptual sensitivity through Critical Flicker Fusion Frequency (CFF) and degree of illusion. Yoga group practiced postures and meditation, along with specific activities to improve memory and attention. Following 10 days of yoga training, the yoga group showed a significant increase in CFF and decrease in degree of illusion while the control group showed no change. The study suggests that children can show better improvement in performance in a relatively short amount of time.³

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Me and Riley working on our Camel Pose

Twenty Benefits of Yoga for Children

The following are just some of the recognized benefits of yoga for children (and adults):

  1. Develops a strong and flexible body
  2. Encourages motor development on both sides of the body
  3. Assists neuromuscular-development
  4. Increases balance, body awareness and coordination
  5. Improves posture and alignment
  6. Reduces injuries and improves performance
  7. Improves digestion, circulation and elimination
  8. Strengthens the immune system
  9. Relaxes the body, promoting better sleep
  10. Calms and clears the mind, bringing us into the present moment
  11. Increases concentration, focus, memory and attention span
  12. Stimulates auditory processing and responsiveness
  13. Expands imagination and creativity
  14. Alleviates tension, stress and anxiety
  15. Balances energy (high or low)
  16. Builds confidence and self-esteem
  17. Develops discipline and self-control
  18. Supports individuality and self-expression
  19. Encourages a fit and healthy lifestyle
  20. Promotes an overall sense of well-being

Yoga helps children feel more comfortable with their bodies and helps them get in touch with who they are inside. “A child who learns yoga, mindfulness and relaxation will be developing essential skills for a lifetime of health and wellness in mind, body and spirit.” 4

Best in health, Linda

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.” – 1 Timothy 4:8 (NLT)

 

For more info, please visit my website!

Footnotes:

  1. http://www.thekidsyogaresource.com/2012/09/research-on-yoga-for-children.html
  2. http://www.healthandyoga.com/html/research_papers/ips/om.aspx
  3. http://www.healthandyoga.com/html/research_papers/ypp.aspx
  4. http://www.yoga4classrooms.com/benefits-of-yoga-in-schools

 

© All rights reserved and may not be used without written permission

A Twist of Fate

My Yoga Story

Hawaii_

Becoming a Yoga teacher was punctuated by an enlightening God moment for me. While I was on vacation in Hawaii I signed up to take a yoga class at the hotel where I was staying and the teacher never show up for the class. I waited for a while and then started doing my own yoga exercises. Several of the people who were waiting with me asked me to please show them some of the poses.

I had never taught yoga before but I had been practicing it for a long time. My fellow vacationers began following me. I taught for an hour without missing a beat and, incredibly, everyone stayed for my entire impromptu class. At that moment I knew I had evolved from student to teacher. I felt God saying to me, You’re ready; what are you waiting for?

You’re never too old to do something great! 

I was in my early 50’s when I completed my training  and started my new career in yoga. This path led me to develop different styles of yoga classes for my students. I sometimes use guided imagery while my students are holding a posture. For example I might coach them to picture each of their internal organs healthy and vital as they rotate in Belly Twist Pose. 

Yoga for Healing

At times in my life, when I have been in stressful situations either physically or mentally, I have been drawn to yoga for healing. I have always been active, I danced and practiced yoga for many years until I sustained neck and back injuries in a car accident. After a year of rehabilitation, I was able to slowly return to yoga but I was still in some pain and not physically able to do all the things I had been doing before. It was a very frustrating time for me. That’s when I discovered Pilates and how important core strength and muscle balance is.

Getting Back In Balance

I realized I had strong abdominal muscles but my back muscles were significantly weaker. A good Pilates practice includes exercises for the entire core, so a girdle of muscle is built around the mid section, equally balancing the muscles front, sides and back. I began focusing on proper body alignment and building up the deep supporting muscles of my ‘powerhouse’.

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Variations of Tree Pose – beneficial for improving balance and core strength

A strong core is the foundation for safety in all fitness practices and well as for everyday functioning in life. Through Pilates, I was able to attained the muscular support I needed for my injured back and neck. I made a full recovery and returned to dancing and doing the activities I loved. I have better back health now, than I did 15 years ago.

Our bodies are amazing miracles. My personal journey to recovery from my car accident gave me the passion for helping others heal and has given me insight to becoming a better fitness instructor. I am an AFAA certified group fitness instructor with additional certifications in yoga and Pilates. In my classes I spend a moment with my students in gratitude for how the body works so perfectly, doing the most complicated biological processes, without us having to tell it what to do. Simply incredible!

Mindfulness

Just as muscle imbalance can lead to injury. Imbalances in health are sometimes created when the mind and body are on two different paths. Being in the moment or mindfulness, will help keep you in sync body, mind and spirit. Lapses in memory or in your emotional, spiritual and physical health occur when your mind wants to do something different than your body does or vice versa.

The body mind and spirit are deeply connected an imbalance in one will effect the other parts.

Let go of any mental and emotional ‘baggage’. Deal with one thing at a time truthfully and courageously. It’s okay; you are not the sum of your environment or circumstances. You can create a positive transformation in your life. Yoga, Tia Chi and Qigong are good physical disciplines for reducing stress and calming the mind. Journaling, meditating, prayer and reading spiritual books or the Bible can also be helpful tools for attaining holistic health.

This inner work is as important as exercise, rest and nutrition for your overall well-being. Explore what helps you open pathways in your mind for renewal with Divine intuition. When you are whole, you can pass on this wholeness to everyone you come in contact with and that is a beautiful gift.

In gratitude, Linda

 

“Praise the Lord, my soul, and forget not all his benefits— who forgives all your sins and heals all your diseases, who redeems your life from the pit and crowns you with love and compassion, who satisfies your desires with good things so that your youth is renewed like the eagle’s.” – Psalm 103:2-5

 

http://www.LindaEichberg.com

Disclaimer: Consult your doctor before starting any exercise program.

© Materials contained within this blog may not be used without written permission.

 

Hitting the Sweet Spot – 300 Minutes per Week

If you knew there was something you could do to stave off breast cancer, would you commit to doing it? An association between physical activity and breast cancer is supported by over “100 epidemiologic studies, with strong biologic rationale supporting fat loss as an important mediator of this association.” ¹

Women, particularly postmenopausal women, may derive special benefits from exercise because excess body fat has been associated with increased risk of postmenopausal breast cancer.

I teach group fitness classes at Total Woman Gym + Spa. I have the pleasure of seeing woman transform themselves and get healthy. You can too with consistency and commitment to an exercise program. Do it for yourself and your family. Health is wealth!

October is National Breast Cancer Awareness Month, so get up, get out and go!

Total-Woman-Group-Fitness-Linda_Eichberg-instructor

Linda Eichberg Group Fitness Instructor with students: Riley, Kim and Sonia.

These are some of the ladies I have taught. Two of them are mother and daughter. It brings a smile to my heart when mothers and daughters exercise together.

Commit To Be  Fit – 60 Minutes 5 Days a Week

In a randomized trial of 400 postmenopausal women who were evenly split into two groups, either 150 minutes or 300 minutes of vigorous exercise per week, the women who exercised more averaged more total weight loss.

Any aerobic activity that raised the heart rate 65% to 75% of heart rate reserve was allowed. Most of the activities involved walking, the elliptical trainer, bicycling, and running. So it doesn’t necessarily mean spending a lot of money to get fit, just the price of some good running shoes.

The results of the study confirm, “our findings of a dose-response effect of exercise on total fat mass and several other adiposity measures including abdominal fat, especially in obese women, provide a basis for encouraging postmenopausal women to exercise at least 300 min/wk, longer than the minimum recommended for cancer prevention.” ²

Putting Fitness and Compassion Into Action

AIDS Walk Los Angeles-2015_

On October 11, I completed a cardio fait accompli at the 2015 AIDS Walk Los Angeles 10K. It was a hot 100 degrees that day. Talk about burning fat!!

Our team raised over $7,500.00 to help APLA with the wonderful work this organization does in educating the community, helping people living with HIV and AIDS research.

AIDS-Walk-Los-Angeles_

Ready set go!

AIDS-WALK-LA_2015

The Eichberg family and friends, aka “Team Rob”

We all made it! Hot and tired but what an amazing feeling to know we were part of such a wonderful cause. Erin and Alison are wearing crowns because they were top fundraisers. Way to go ladies!

AIDS-Walk-finish-line_

My grand nice, Riley at the finish line. I’m so proud of her!

Look who we ran into after the walk, Drew Carey! Drew is a big supporter of the AIDS Walk Los Angeles. He was charming and so sweet to pose for a photo with us after a long day!

AIDS-Walk-2015-Drew-Carey__2

With Drew Carey at 2015 Los Angeles AIDS Walk

My family and friends walked in memory of my brother-in-law, Rob Eichberg and step brother-in-law, David Greenes, both of whom died of AIDS. 

“Each of us is radiant energy and all we truly have to give & receive is love.” – Rob Eichberg Ph. D. ³

Much love, Linda

“Whoever loves his brother lives in the light and there is nothing in him to make him stumble.” – 1 John 1 :10

“You must be compassionate, just as your Father is compassionate.” – Luke 6:36 (NLT)

Footnotes:

1 & 2.

http://oncology.jamanetwork.com/article.aspx?articleid=2396584

3. Rob Eichberg was a  PhD in Psychology. He shared his knowledge, understanding and love with the gay community and their families. His teaching on unconditional love brought wholeness to the broken. He authored the book “Coming Out: An Act of Love” and co-founded, National Coming Out Day.

https://en.wikipedia.org/wiki/National_Coming_Out_Day

© All rights reserved

Celebrating Yoga with the King of Hip Openers

In our fast-paced world, it’s imperative that we make time for ourselves to reboot and refocus. The practice of yoga can do wonders for our peace of mind and physical well-being.

“A peaceful heart leads to a healthy body…” Proverbs 14: 30 (NLT)

Pigeon is King

Pigeon pose is one of my very favorite yoga postures because of it’s therapeutic benefits. This asana has done wonders for me and my clients in healing hip and back pain. I’ll highlight this special yoga position for Yoga Appreciation Month!

Linda-Eichberg-pigeon-pose-yoga_

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) also called Pigeon Pose

Benefits of One-Legged King Pigeon Pose

Doing Pigeon Pose is essential in our chair-bound society. It is an extremely effective hip opener with the front leg in position to externally rotate the hip and the back leg in position to stretch the iliopsoas.

It has been discovered that the iliopsoas muscle group affects our mood and health. Known as the “muscle of the soul,” it is closely linked to our fight or flight response. Problems in these dorsal hip muscles may show up in other parts of the body such as the knees, pelvis, hips, neck/shoulders, sciatic nerve, and low back. ¹

Pigeon Pose stretches the thighs, groins, and abdomen. It can often be felt deeply in specific upper-leg and hip muscles, including the psoas, piriformis, TFL (tensor fascia latae) and gluteus maximus.” ² You can adjust the level of intensity in Pigeon to open these muscles even further.

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Mermaid Pose

King Pigeon can be performed simply or developed into a more intricate posture like Mermaid Pose. It is a complicated position in the respect that there are many nuances to it that can help you get the most out of the pose. For this reason, I am not going to go into a long and detailed explanation on how to do this asana. I highly recommend you enjoy the benefits of this important pose under the care of a professional yoga practitioner.

With a grateful heart, Linda

“Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.” – 3 John 1: 2 

Footnotes:

  1. http://www.yogafit.com/news/blog/HowYogaMakesYouHappy/
  2. http://www.yogaoutlet.com/guides/how-to-do-one-legged-king-pigeon-pose-in-yoga

Disclaimer: consult your doctor before practicing yoga or starting any exercise program.

© All rights reserved

Singing Your Way To Health

Learning to walk gracefully in each season of life can be a challenge. Just when I settle comfortably into one season, unexpected change comes and once again I have to adjust and fit ‘new shoes’ for the occasion. It is my faith and trust in God that enables me to move forward and accept the challenges that each new season brings. Sometimes it’s two steps forward and one step back; nevertheless, there is grace and gratitude in every season.

Season For Singing

October has been a great month for break through and revelation. I had several opportunities to sing with my sister and the LA Winds Jazz Band at some very nice venues. It was an awesome blessing to be able to enjoy the fruits of our collective labor and our regular rehearsals. Not every artist gets the opportunity to put their work on its feet so when I do, I am very grateful. I even had the chance to sing for the Compassion First fund raising banquet. [1] A wonderful cause and good occasion to give back the gifts and talents I was given.

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Alberici Sisters: Linda Eichberg & Maria Lauren with LA Winds Jazz Band

REASONS TO SING

Even if you are not a professional or an aspiring professional, singing for fun has many positive health benefits. Singing can be practiced by anyone, regardless of age or expertise. 

  • Singing Reduces Stress and Has the Health Benefits of Yoga

Singing eases stress, clears the mind, and focuses on breathing. This calming effect is as beneficial to our health as yoga. “Song is a form of regular, controlled breathing, since breathing out occurs on the song phrases and inhaling takes place between these,” says Dr Björn Vickhoff, “It gives you pretty much the same effect as yoga breathing. It helps you relax, and there are indications that it does provide a heart benefit.” [2]

  • Singing Improves Breathing and Respiratory Conditions 

The deep full breathing that is encouraged by singing and yoga can train our lungs to breathe more efficiently. I encourage my students to use diaphragmatic breathing as well as lateral breathing into the sides of the waist and also into the back. Expand these areas while breathing in. The Alternate Nostril Breath or Sinus Clearing Breath* in yoga, is also wonderful for opening the sinuses. My students and I sometimes get relief within minutes!

  • Singing Provides Both Physical and Psychological Benefits

“Singing has physical benefits because it is an aerobic activity that increases oxygenation in the blood stream and exercises major muscle groups in the upper body, even when sitting. Singing has psychological benefits because of its normally positive effect in reducing stress levels through the action of the endocrine system which is linked to our sense of emotional well-being. Psychological benefits are also evident when people sing together as well as alone because of the increased sense of community, belonging and shared endeavour.” [3 ]

  • Singing Boosts the Immune System and Helps With Chronic Pain

A study at Cardiff University in 2012 found lung cancer patients who sang in a choir had a greater expiratory capacity than those who didn’t. Singing has also been shown to boost our immune system and according to a report published in the Journal of Music Therapy in 2004, it helped patients cope with chronic pain. [4 ]

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Photo: Linda Eichberg

  • Singing Will Prolong Life and Promote Heart Health

“According to the findings of a joint Harvard and Yale study, choral singing increased the life expectancy of the population of New Haven, Connecticut. The report concluded that this was because singing promoted both a healthy heart and an enhanced mental state.” [5 ]

  • Singing Can Lower Your Blood Pressure and Help You Relax

“You may have heard the heartwarming news story about a woman in Boston whose blood pressure shot up just before knee-replacement surgery. When drugs alone weren’t enough, she began singing her favorite hymns, softly at first, then with more passion. Her blood pressure dropped enough for the procedure, which went off without a hitch. Now, we’re not suggesting you trade blood pressure treatments for a few verses of “Amazing Grace,” but try adding singing to your routine. It releases pent-up emotions, boosts relaxation, and reminds you of happy times, all of which help when stress and blood pressure spike.” [6]

sing-the-gratitude-life

  • Singing is Good Therapy!

Singing changes the brain and releases endorphins, the ‘feel good’ hormone. It is both calming and energizing. It soothes your nerves and elevates your spirit. [7]

Breath Control

I have found this creating exercise great for opening the sinuses before singing and expanding lung capacity.

* Instructions for Alternate Nostril Breath (Sinus Clearing Breath)

Like in singing it is important that your face, jaw and tongue are relaxed for this yoga breathing exercise. Find a comfortable position. Using your right hand, place your right thumb on the right nostril. Breathe in deeply through the left nostril. Close the left nostril with the first finger and exhale through the right nostril. Breathe in deeply through the right nostril. Close the right nostril with the thumb; exhale through the left. Continue alternating sides. Make sure your breaths are full, starting under the ribs, and then moving into the sides of the waist and back.

Whether you are singing alone in the car, in church, or with a group, keep on singing your way to good health. Can’t wait for Sunday to sing!

the-gratitude-life-because-of-jesus-Linda-Eichberg

~ With a song in my heart, Linda

 

“Praise the Lord! For it is good to sing praises to our God; For it is pleasant, and praise is beautiful.” Psalm 147:1

 

Refrences:

(1) Compassion First helps survivors of sexual trafficking. http://www.compassionfirst.org/

(2) Dr Björn Vickhoff, led a study at the University of Gothenburg, Sweden into music and wellbeing. http://www.telegraph.co.uk/health/10168914/All-together-now-singing-is-good-for-your-body-and-soul.html

(3) Professor Graham Welch, Chair of Music Education at the Institute of Education, University of London. Professor Graham has studied developmental and medical aspects of singing for 30 years. – http://www.sing2beatbreastcancer.com/?page_id=27 -PsycNET http://psycnet.apa.org/psycinfo/2013-26499-001/

(4) All Together Now: Singing is Good for Your Body and Soul – http://www.telegraph.co.uk/health/10168914/All-together-now-singing-is-good-for-your-body-and-soul.html

(5) Singing: Boosting Health and Morale – http://www.yoga-abode.com/wellbeing/singing_for_wellbeing

(6) Dr. Mehmet C. Oz, MD, and Michael F. Roizen, MD http://www.enhansenments.com/writings/ (7) Singing Changes Your Brain – http://ideas.time.com/2013/08/16/singing-changes-your-brain/

(7) Singing Changes Your Brain – http://ideas.time.com/2013/08/16/singing-changes-your-brain/

DISCLAIMER: This is a personal blog, reflecting my personal opinions and its contents are not intended to offer personal medical advice. This blog does not necessarily reflect the opinions of my employers. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. All content is copyrighted. Photo credit is given when know but some photos of unknown origin may appear on this blog. Please contact me if you have additional information about photo credits.

Prayer – A Touch of Heaven

http://www.dreamstime.com/royalty-free-stock-photography-way-to-heaven-image28563837

“I have always asked people to pray for me… I feel I have many weaknesses and problems, I am a sinner, too.” – Pope Francis [1]

Pope Francis’ statement this week gives hope to all who see their weaknesses and still believe greater things are to come. At certain times in my life, some of the most uplifting stories in the Bible have been the ones with this theme. Jesus’ closest disciples failed him and yet returned to him again to accomplish great things in his name. King David was another one who rose above adultery and murder to eventually be know to God as, “a man after My own heart.” [2] What an amazing comeback!

Courageous Prayer – Courageous Life

Prayer is powerful and when there is purity and noble intention behind the prayer, it creates beauty and holiness in partnership with God. When we pray as Jesus did, “Thy will be done on earth as it is in heaven,” we are surrendering to the highest light and excellence of God’s will. We are asking God to taking away any thought or activity that is against His will. If by chance our desires are not aligned to God’s, then that is where courageous living and faith proves itself.

Living courageously requires that we admit our failings and cry out to God for help. [3] It brings us to our knees in humble acknowledgement of our need for a Savior. Prayer and praise makes us mindful of God and the fact that he is the source of all blessing. This frees us from clinging to people or things that are not for His greater good. Most importantly, we can confess our sins and rejoice in knowing will will be restored and forgiven because our debt is paid by Jesus.

A Touch of the Divine

Prayer brings a greater awareness of the Divine Presence and brings our focus to the sacred. As we pray we are recognizing  that God is in this moment and He is sovereign. We are yielding to His truth and heavenly  wisdom. [4] It acknowledges that ‘I’m not God and I don’t have to be’.

“Heaven on Earth is a choice you must make, not a place we must find.” Wayne Dyer

Reasons To Pray

  • When we pray with love for others, we are blessed. Job prayed for his friends and his life was blessed beyond his wildest dreams (Job 42:10-11).
  • Prayers for wisdom please God and seeking wisdom brings multiple blessings (1Kings 3:5-14, Prov. 2:1-22, Prov. 8:12-21 & James 1:5).
  • How we listen and follow through after we pray, is key to receiving God’s blessings and protection (Prov. 1:33, James 1:25 & 1Peter 3:12).
  • Spending time in prayer and in God’s word, keeps us from anxiety and gives inner peace. (Phil. 4:6-7) It brings us longevity and prosperity (Prov. 3:1-2).
  • Prayer keeps us from temptation and helps us stand against evil (Matt. 6:9-13, Matt. 26:41, Mark 14:38 & Eph. 6:13-18).
  • If we confess our sins to one other and pray righteously for one other it will promote, healing and forgiveness (James 5:13-16).
  • Praying in the Spirit gives hope, joy, power and peace (Rom. 5:3, Rom. 8:26-27 & Jude 1:20-21).
  • Battles are won with prayer, if we don’t give up. Pray and praise without ceasing (Ex. 17:10-13, Ps. 63:4, Rom. 12:12 & Thes. 5:16-18).
  • We act like children of God when we pray for people who have hurt us (Matt. 5:44-45).
  • Prayer is communicating with God. He hears us and will sustain us (Jer. 29:12, Isa. 65:24, Ps. 55:22 & 1John 5:14-15 ).
  • Our homes are blessed by prayer. Jesus said, “My house will be called a house of prayer” (Matt. 21:13).
  • When we honor and love God and one another, we create an environment for effective prayer (Isa. 58:6-9, Mark 12:28-33, 1Peter 3:6-8 & 1Peter 4:7-8).
  • Praying together with other believers is empowering (Ecc. 4:9-10 & Matt. 18:19-20).
  • Praying in solitude can bring renewal, clarity, vision and a sense of purpose (Matt. 6:6, Mark 1:32-38).
  • Whatever we ask in prayer, in Jesus name, it will be done. God will move heaven and earth (John 14:12-17, John 15:7).
  • Praying with our sights on heaven reminds us we already belong to heaven. It’s where our citizenship is, (Phil. 3:20). It’s where our inheritance is (1Peter 1:3-5).

“Remember Paul says, ‘Set your minds on things above’ (Col. 3:2) and nothing promotes that kind of heavenly-mindedness quite like a deep-seated sense that your whole life is a journey being lived in that direction”. – Setting Our Sights On Heaven [5]

With our sights on heaven and our hearts full of gratitude, let’s give praise to the One who sacrificed his life to bring us there. As we do good deeds in Jesus’ name, let us build up our bodies, our vehicle to serve others while we are still here on earth.

15 Reasons to Exercise

  1. Increases energy and endurance
  2. Boosts mental health
  3. Increases longevity
  4. Strengthens bones
  5. Increases memory and brain function
  6. Improves posture
  7. Boosts immune system
  8. Gives confidence
  9. Improves joint function
  10. Strengthens the heart
  11. Improves cholesterol levels
  12. Reduces stress
  13. Promotes more restful sleep
  14. Increases oxygen supply to the cells
  15. Improves balance and agility
Linda-Alberici-Eichberg-twisted-lunge

Linda Eichberg – Twisted Lunge

Wishing you all the blessings of God for good health!

References
1] http://vaticaninsider.lastampa.it/en/the-Vatican/detail/articolo/gmg-26831/

2] Acts 13:22, 1 Samuel 13:14

3] “Everyone who calls on the name of the Lord will be saved.” Romans 10:13

4] “But the wisdom that comes from heaven is first of all pure; then peace-loving,considerate, submissive, full of mercy and good fruit, impartial and sincere.” James 3: 17

5] Setting Our Sights On Heaven: Why It’s Hard And Why It’s Worth It by Paul D. Wolfe http://www.amazon.com/Setting-Our-Sights-Heaven-Worth/dp/1848711433

Find out more about sin, Jesus and his incredible claims…
http://www.gospel.com/topics/sin
http://www.gospel.com/topics/jesus
http://www.gospel.com/topics/gospel/

DISCLAIMER: This is a personal blog, reflecting my personal opinions and its contents are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. All content is copyrighted. Photo credit is given when know but some photos of unknown origin may appear on this blog. Please contact me if you have additional information about photo credits.

Healthy Hips Rx – Gaga’s Hip Tear

The pop icon had been hiding a show injury for a while. Not wanting to disappoint her fans she ignored the chronic pain she endured. “I’ve been praying it would heal. I hid it from my staff,” wrote Lady Gaga. ¹ Eventually, she was no longer able to walk and had to cancel her tour. Lady Gaga, underwent hip surgery, last month, for what turn out to be a right labral hip tear. We might not think of this type of injury happening to someone as young and physically fit as she is, but according to Allston Stubbs, an orthopedic surgeon at Wake Forest Baptist Medical Center, “(A labral tear) affects a younger subset of patients,” ²

I don’t usually ‘follow’ Lady Gaga but when I heard her unfortunate news, I was eager to learn more about how labral injuries develop so I could safe guard myself and my clients from the pain and discomfort associated with them. As a singer/dancer and a fitness trainer, certified in Pilates, I frequently get asked questions about hip pain and tightness.

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Lunges like peaceful warrior and warrior one from yoga are excellent for opening the hips and increasing blood flow. For people with sedentary occupations, it’s important to correct the prolonged hip flexion of sitting. 

Risk Factors For Hip Tears
The labrum is a ring of soft cartilage formed around the edge of the bony socket of the hip joint. It helps provide stability and flexibility to the joint. Lady Gaga’s high energy routines require repeated high intensity movements which can lead to hip labral damage. UNFORTUNATELY, Dancers and athletes are at higher risk for this type of injury. That would include my students who participate in multiple dance aerobics classes that involve repetitive twisting and pivoting motions. In addition to overuse, pre-existing conditions are also risk factors.

A tear can occur from an isolated traumatic event or from repetitive trauma. It can also form from the natural progression of aged joints. [4] 
Symptoms may include one or more of the following:

  • A locking, clicking or catching sensation in your hip joint
  • Pain in your hip or groin
  • Stiffness or limited range of motion in your hip joint. 

Recovery – Maintenance – Prevention

After a period of rest and recovery, in her stylish 24-Karat gold-plated wheelchair, Lady Gaga will most likely have a program of physical rehabilitation. Integrating Pilates into her physical therapy is important in that it would open up a wider range of new exercises an experienced dancer like her needs to keep from getting bored. The beneficial qualities of Pilates in enhancing flexibility, core strength and muscle balance are valuable. Combined with physical therapy, Pilates can greatly improve function with labral injuries. [5]

A predictable pattern of muscular imbalances in the pelvis, has been discovered with labral tears, known as lower crossed syndrome. Tightness of the hip flexors and lumbar erector spinae with weak abdominal and glutial muscles are typical of this syndrome. The imbalance leads to increased hip flexion, anterior pelvic tilt and a hyperlordosis of the lumbar spine. [6] These problems may be improved by a Pilates program prescribed by a doctor or physical therapist. Most important, before problems occur, consider making Pilates part of your fitness training while your hips are healthy.

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Sitting for long periods can tighten the hip flexors and weaken the glutes. This standing bow pose (dancers pose) I am demonstrating, can help correct this imbalance by lengthening the hip flexors and strengthen the glutes.

A Better YOU

We often neglect ourselves while striving to take care of the needs of others until mental, emotional or physical discomfort occurs. Lack of exercise, stress and poor nutrition all lead to dis-ease. I help my clients aspire to achieve their best physical condition in body, mind and spirit. I do this by encouraging them to combine their fitness with several factors considered valuable to overall wellness. You can have radiant health and together we will enjoy achieving it!

Fitness is Better Together

Exercising with a friend is fun and it will help you stick with it. My sister Maria Lauren and I love presenting positive fitness techniques together. Here, we are doing a modified back bend or half camel. This is a great stretch for the front of the body and for improving spinal flexibility. A wonderful remedy for tightness if you spend a lot of time hunched over a computer.

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It’s important to remember that camel pose is not about reaching your heel. It’s more about opening your entire spine in a large arch. Keep in mind that with half camel, your hips should press forward, your heart needs to open and expand upward and your glutes move away from your heels.

Diagnosing Hip Pain

The source of hip pain can be very difficult to interpret and treat. Pain can result from under or over use of muscles, tightness, or excess length. These muscular imbalances may be the result of neurological changes, not only structural changes in the muscle. [7] Diagnosing anterior hip pain is very complicated because the multiple structures in the hip have the potential to produce similar pain syndromes. [8] If you are experiencing pain please see your doctor or physical therapist for a proper evaluation and discuss any new exercise programs with them.

Enjoy daily hip flexor stretches. Take a deep breath and spend a moment being grateful. May you be blessed with a lifetime of healthy hips,

In health ~ Linda

http://www.LindaEichberg.com

“Heal me, Lord, and I will be healed; save me and I will be saved, for you are the one I praise.” Jeremiah 17:14

References:

1) Facebook – Lady Gaga, February 12

2) CNN Health February 15, 2013 Gaga’s injury related to ‘being active’ by Caitlin Hagan

3) Hip Laberal Tear – Symptoms, Causes – Mayo Clinic  http://www.mayoclinic.org/diseases-conditions/hip-labral-tear/basics/causes/con-20031062

4) A comprehensive review of hip labral tears – Megan M. Groh and Joseph Herrera PMCID: PMC2697339, 2009 April 7

5) Pilates Program Design for Acetabular Labral Rehab, , Kristine Reynolds – Put Me Back Together

6) Janda, Vladimir. Evaluation of muscular imbalance: rehabilitation of the spine. Baltimore: Lippincott Williams & Wilkins; 1996. p. 97–112

7) Rehabilitating Psoas Tendonitis: A Case Report Jaime Edelstein, PT, MSPT, CSCS – PMCID:2642547 HSSJ (2009) 5: 78–82)

8) Anterior Hip Pain – John W. O’Kane, M.D., University of Washington School of Medicine, Seattle, Washington – American Family Physician. 1999 Oct 15;60(6):1687-1696.

DISCLAIMER: This is a personal Blog, reflecting my personal opinions and its contents are not intended to offer personal medical advice. Statements on this site do not represent the views or policies of my employer, past or present, or any other organization with which I may be affiliated. All content is copyrighted. Photo credit is given when know but some photos of unknown origin may appear on this blog. Please contact me if you have additional information about photo credits.

Grateful LIFE

“Practice gratitude often! GRATITUDE is the gateway to positive emotions.” – Linda Alberici Eichberg

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I always feel good when I see this photo of myself, with two of my sisters, taken at a family reunion. It reminds me of so many things I am grateful for: love of family, the sunrise, the beach, health & music (My brothers & sisters sang together on the beach that morning).

Positive Life

Doctors and scientists have found that our brain grows best when it is positive, additionally, a positive mind leads to better health. Practicing gratitude is a simple way to achieve the good feelings we need to stay positive, healthy and happy. Reflecting on the people and things I am thankful for, always lifts my mood. I sometimes think, “If I would wake up tomorrow with only the things I am thankful for today, what would I have”? When I think that way, my whole day feels abundant and blessed.

Thinking positive brings out the best in a person but life can deliver some surprising blows. You may be reading this and your heart is broken or you are in a situation where life is very painful and you don’t feel you have much or anything to be grateful for. Maybe the resentment or hurt you are carrying is the burning fire that keeps you going. Eventually, habitual negative or un-spiritual thoughts and feelings will take their toll on your health and overall wellness and it can lead you into a downward spiral. Positive emotion and energy leads you into an upward spiral. A study on gratitude found that participants in the “Gratitude Condition” were happier and were inclined to do more exercise. Exercise continues the upward spiral because it also leads to better health and has many physical, mood enhancing and psychological benefits.*

“Good habits are as addictive as bad habits, and a lot more rewarding.” – Harvey Mackay

Rewarding Life

When I have moments of sadness or disappointment that distract me from the joy God wants me to have, I am thankful I can turn to my faith. My greatest source of gratitude is Jesus. He is my Helper, Friend, Lord, Savior and Healer. With him, all things are made new. Each day has hope and purpose. I can renew my mind and fill my heart through Christ’s un-surpassing love and power.

If you have hit rock bottom, Jesus is the rock at the bottom. The light of God’s love found in Jesus can conquer the darkness. He abundantly loves and values you. He paid the ultimate price to be with you for eternity. Eternal joy is yours for the asking, if you believe in your heart.

~ Many blessings, Linda Alberici Eichberg

“For God so love the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.” John 3:16

References:
Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well Being in Daily Life – Robert A. Emmons, University of California, Davis and Michael E. McCullough, University of Miami – Journal of Personality and Social Psychology Copyright 2003 by the American Psychological Association, Inc. 2003, Vol. 84, No. 2, 377–389
Positivity – Dr. Barbara L. Fredrickson, Ph.D.
Exercise and Depression – Harvard Medical School, Harvard Health Publications
Understanding Depression – Harvard Medical School, Harvard Health Publications

*Moments of sadness are a part of life but depression is different. It is more than a passing feeling and has tremendous staying power. If you are deeply depressed or you are having suicidal thoughts, please contact a mental health professional.