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Restorative Yoga: Stillness, Support, and Breath
Sandy Beverly • April 25, 2022
Restorative yoga combines stillness, supportive props, and breath awareness to help practitioners find deep relaxation. This gentle style of yoga is appropriate for almost anyone, including beginners, older adults, and those with physical limitations or ailments.
What is Restorative Yoga?
Many other styles of yoga use movement—often vigorous—and cue many poses during a single class. In contrast, a restorative yoga class cues just a few poses, and each pose may be held for several minutes. In most poses, you are lying down; blankets, bolsters, and blocks support the body, filling the empty space between the body and the floor so that the poses are effortless. With no pull of gravity, tissues can relax completely. In a restorative yoga class, our only “job” is to pay attention to the breath and the sensations we experience.
What are the Benefits?
What happens when we experience this state of deep but aware relaxation that Dr. Amy Sedgwick calls “full body quiet”? Our sympathetic nervous system (“fight or flight”) down-regulates, and our parasympathetic nervous system (“rest and digest”) becomes dominant, sending “we are safe” messages to all the systems of the body. The benefits? Improved cognitive, physical, and emotional health. Think less reactivity, less pain, better sleep, better memory retrieval, better mood, better immune function, and much more! Scientists are studying the benefits of restorative yoga for people with particular health issues, like cancer, fibromyalgia, arthritis, and lower back pain.
What to Expect in a Restorative Class?
If you join a restorative class at a yoga studio, you can expect the teacher to create a comfortable, quiet, peaceful environment. The lights will likely be dim; there may be meditative ambient music. You can wear comfortable clothes, including socks and a sweater, and you can cover up with an extra blanket for warmth. Teachers may offer individualized suggestions about how to use props, because different bodies need different forms of support to find ease. They may remind you to stay in tune with your breath. Expect to hold each pose from two to ten minutes, and expect gentle transitions from one pose to the next.
Best of all, expect to leave class feeling deeply relaxed, and know that you have given your body-mind the opportunity to rest and restore. So much to gain from “doing nothing.”
Sandy Beverly is the owner of the newly-opened Bluestem Yoga. All Atma Clinic patients receive a free class if you mention Atma Clinic when you schedule! Bluestem offers several styles of yoga, including Restorative, Gentle, and Ageless, as well as meditation classes and classes that combine guided stretching with myofascial self-care. Class packages, single classes, and private sessions are available. More about Bluestem Yoga here.
Chronic fatigue syndrome (CFS) is also known as myalgic encephalomyelitis (ME). CFS is a condition characterized by feeling extremely tired and unable to sleep or rest adequately. Often dismissed in the past as ‘yuppie flu’, CFS is a seriously debilitating disorder that adversely affects the lives of patients we see. What is Chronic Fatigue Syndrome? Chronic fatigue syndrome is distinguished by extreme tiredness and fatigue that isn’t improved by rest. You don’t need a vacation or eight hours of sleep regularly – if you have CFS you suffer such crushing fatigue that you often can’t get out of bed, get dressed, prepare food, or manage any other daily tasks. On ‘good’ days you may find you can do these things, but you may find it difficult to concentrate, or to walk to the end of the block. Pushing yourself to complete household chores and unfinished tasks can often exacerbate your symptoms (post-exertional malaise), meaning you have to spend more time in bed. CFS is shown in part to be an autoimmune disease. Often, patients report that their energy levels dropped after coming down with the flu or mono, and they never recovered. Your body continues to fight an enemy that is no longer present, resulting in the following: Your immuno-inflammatory pathways are being constantly activated, which results in inflammation of your different tissues (particularly those of the muscles and joints). Molecular mimicry, where your immune system mistakes healthy cells for infectious agents and attacks them. Depleted reserves of adenosine triphosphate (ATP) – your body’s main energy currency. When you consider all that is going on inside your body, it’s no surprise that you feel achy and struggle to find energy. This post was originally published on www.jjmd.com by Dr. Jessica Jellison.
Autoimmune diseases affect millions of people every year and that number keeps growing. While there isn’t a consensus as to why autoimmune diseases are on the rise, chances are it’s due to several different factors, which may vary from person to person to cause the immune system to overreact. Autoimmunity happens when the immune system mistakes the body for a pathogen and begins attacking healthy tissue. There are hundreds of different types of autoimmune diseases, and symptoms depend on which tissues are being attacked. For example, rheumatoid arthritis is when the immune system attacks healthy joints, which causes joint swelling and pain. Another factor particular to autoimmune disease is that they affect women more often than men. It isn’t clear exactly why women are affected more than men when it comes to autoimmune disease. When your body is attacking itself the immune system creates autoantibodies, which can sometimes be tested for. If you suspect you have an autoimmune disease, it’s a good idea to see a functional medicine doctor sooner rather than later because it can worsen over time. Contact Atma Clinic Today If you suspect you have Autoimmune Disease or are looking for a physician knowledgeable in Mold Illness in the Kansas City area, call us at (913) 568-0608 or (785) 760-0695. This post was originally published on www.jjmd.com by Dr. Jessica Jellison.
Symptoms of an Unhealthy Gut. Often times people don’t realize some of their symptoms are gut related and so they aren’t connecting the dots between symptoms like bloating and allergies, for example. But because your gut microbiome regulates your immune system to a large degree, when your gut is out of balance, you can experience all sorts of symptoms. Here are a few symptoms of an unhealthy gut that aren’t overly obvious: Allergies Food sensitivities Asthma Anxiety Depression Ulcers White film on your tongue Brain fog Autoimmune disease Skin problems Sugar cravings Halitosis (bad breath) If you are experiencing any of these symptoms alongside gastrointestinal discomfort there is a good chance you have a condition that needs to be looked at by your functional medicine doctor. If you are in the Kansas City area and looking for a functional medicine doctor we regularly see patients for all sorts of gut-related issues. This post was originally published on www.jjmd.com by Dr. Jessica Jellison.
The Problem with Time Constraints in Healthcare One of the most significant challenges patients face in mainstream medicine is the lack of time doctors can dedicate to them. In today's healthcare system, doctors are often overwhelmed by tight schedules, leaving them with only a few minutes to spend with each patient. These rushed appointments make it nearly impossible to truly understand the patient’s full story or dig deeper into the root causes of their health concerns. Imagine arriving at a doctor’s office with a list of symptoms and health concerns, only to be met with a quick examination and a hurried prescription. You walk out feeling as if your issues were swept under the rug rather than thoroughly explored. This experience isn't uncommon, and it highlights a fundamental flaw in the traditional medical system: a focus on efficiency over empathy. When time is scarce, the opportunity to connect the dots, understand underlying conditions, and truly engage with the patient's health journey is often lost. Dr. Sandal and his team believe that healing begins with listening. Taking the time to hear a patient’s concerns, history, and aspirations for their health is essential to formulating a comprehensive treatment plan that addresses the individual rather than just the symptoms. Over-Reliance on Prescription Solutions Another significant issue in mainstream medicine is the tendency to rely on prescriptions as a first-line solution. While medication has its place and can be life-saving, it often serves as a quick fix rather than a cure. Many patients find themselves on a revolving door of prescriptions that address their symptoms temporarily without tackling the underlying cause of their problems. This approach can feel like placing a band-aid on a wound that needs stitches—it covers up the issue temporarily but doesn’t solve it. Patients who come to their doctors seeking a deeper understanding of their health issues are often disappointed to leave with nothing more than a prescription slip and little guidance on how to achieve long-term wellness. Dr. Sandal emphasizes that true healing requires a broader approach. It involves looking beyond the symptoms to understand what is happening within the body and why. By combining the patient's insights, research, and the doctor's expertise, they aim to create a treatment plan that addresses the root cause and supports the body’s natural healing processes. The Lack of Collaborative Care in Mainstream Medicine One of the most transformative shifts in healthcare today is the move towards collaborative care—a practice that is sorely lacking in many traditional settings. In mainstream medicine, the doctor is often seen as the sole expert, the gatekeeper of knowledge. While doctors are undoubtedly knowledgeable, this approach dismisses the valuable insights patients can provide about their own bodies and experiences. Dr. Sandal and his team at Atma Clinic believe that patients are not just passive recipients of care; they are active participants in their health journey. They view their role as guides, not dictators, working alongside patients to create personalized treatment plans. This collaborative approach recognizes that each person is the best expert on their own body and that their experiences, research, and instincts are crucial components of effective healthcare. When doctors and patients work together as a team, the result is a deeper understanding of health conditions and more comprehensive, individualized care. This partnership fosters trust and empowers patients to take control of their health, leading to more meaningful outcomes. A Call for Transformation in Patient Care The challenges facing mainstream medicine aren’t simply the fault of individual doctors or nurses but are deeply embedded in a system that prioritizes quick solutions over quality care. Dr. Sandal, Conner Keyeski, and Dr. Lauren Poull are advocating for a shift in how we approach patient care—one that goes beyond managing symptoms to uncover the true causes of illness. This transformation requires seeing patients not just as cases to be solved but as partners in the healing process. It means dedicating the time and energy to truly understand their stories, looking beyond prescriptions, and embracing a collaborative approach that empowers patients. At Atma Clinic, the goal is to rebuild the patient-doctor relationship as a partnership, where the focus is on genuine healing rather than temporary fixes. They believe that by treating patients as individuals and integrating their insights into their care plans, we can move toward a healthcare model that values root-cause resolution over mere symptom management. Conclusion The current state of mainstream medicine leaves much to be desired, but there is hope for a better approach. By listening to patients, involving them in their treatment decisions, and focusing on the root causes of health issues, we can create a healthcare system that prioritizes true healing. As Dr. Sandal and his team continue to advocate for a patient-first model of care, they invite everyone to rethink their approach to wellness, moving beyond traditional medicine's limitations to embrace a more holistic and collaborative path to health.
Embracing Holistic Health & Exploring Cannabis In today's dynamic landscape of health and wellness, the integration of cannabis into holistic practices is reshaping how individuals approach their well-being. Cannabis, long celebrated for its therapeutic potential, is gaining recognition for its role in supporting holistic health journeys. This blog explores the power of cannabis in promoting overall wellness and invites you to discover its benefits. Disclaimer: The information provided in this article is for educational purposes only. Cannabis containing THC (tetrahydrocannabinol) is illegal in Kansas, and this content does not endorse or promote illegal activities. It is essential to comply with local laws and regulations regarding cannabis use. This article does not constitute medical advice. For personalized health recommendations, please consult one of Atma Clinic’s qualified healthcare professionals. The Holistic Approach to Cannabis Holistic health emphasizes the interconnectedness of the mind, body, and spirit, advocating for personalized wellness strategies that address the root causes of health issues. Cannabis, with its diverse cannabinoids like CBD and THC, offers a natural complement to this approach. These compounds interact with the body's endocannabinoid system, influencing processes related to pain, inflammation, mood, and more. Benefits of Cannabis in Wellness Recent research and anecdotal evidence suggest that cannabis can play a pivotal role in enhancing wellness: Pain Management: CBD, a non-psychoactive compound in cannabis, has shown promise in alleviating chronic pain and inflammation without the adverse effects of traditional pain medications. Stress Relief: THC, known for its psychoactive properties, may help in managing stress and anxiety by promoting relaxation and reducing cortisol levels. Sleep Support: Cannabis strains high in certain cannabinoids are believed to improve sleep quality by addressing insomnia and promoting restful sleep cycles. Cannabis Education: Dispelling Myths and Embracing Facts Education is crucial in understanding cannabis's role in holistic health. Dispelling myths and misinformation, such as concerns about addiction or impairment, allows individuals to make informed decisions. Holistic health practitioners can provide evidence-based guidance on strain selection, dosage, and consumption methods tailored to individual needs and health goals. Integrating Cannabis into Your Wellness Journey Embarking on a wellness journey that incorporates cannabis begins with self-empowerment and education. By exploring different strains, consumption methods (such as oils, edibles, or topicals), and consulting with knowledgeable practitioners, individuals can personalize their wellness regimen to optimize their health outcomes. Join Us in Elevating Your Wellness At Atma Cinic, we are committed to advancing holistic health through cannabis education and personalized wellness plans. Whether you're new to cannabis or seeking to deepen your understanding, our team is here to support you. Follow us on social media for insightful content, educational resources, and updates on upcoming events. Facebook: @AtmaClinic Instagram: @TheAtmaMD YouTube: @TheAtmaMD
Dr. Sandal and Chad Richards Discuss Mindful Fitness
As the summer sun blazes on, it's essential to ensure you and your family stay safe and healthy while enjoying all the season has to offer. Dr. Neela Sandal and Nurse Practitioner Conner Keyeski share invaluable tips on how to survive and thrive during the summer months. From swim safety to sun exposure, insect bites, and hydration, we’ve got you covered with expert advice. Swim Safety Water activities are a summer favorite, but they come with their own set of risks. Conner Keyeski emphasizes the importance of formal swimming lessons for both children and adults. Knowing how to swim can be a lifesaver. Additionally, using flotation devices can prevent accidents, providing extra security for swimmers of all ages. For parents, water safety can be a source of anxiety. Conner offers practical tips to ease these concerns, ensuring that everyone can enjoy the water safely and confidently. Sun Exposure Protecting your skin from the sun is crucial, but not all sunscreens are created equal. Dr. Sandal recommends using sunscreens with titanium and zinc oxide over chemical sprays. These options are not only more effective but also safer for your skin and the environment. The Environmental Working Group (EWG.org) is a fantastic resource for finding healthy and environmentally friendly products. Dr. Sandal introduces the concept of a "solar callus," which involves gradual sun exposure to build skin tolerance. Using the analogy of plants, she explains how proper sun exposure and protection can keep your skin healthy without overexposing it to harmful UV rays. Insect Bites Summer also brings an influx of insects. Rather than relying on chemical bug sprays, Dr. Sandal and Conner advocate for natural alternatives. They recommend oil blends known for their bug-repelling properties and suggest planting Citronella and Eucalyptus in your garden as natural deterrents. Regular and thorough tick checks are essential, as is early treatment for tick bites to prevent chronic issues. For post-bite relief, products like Calendula oil and Pure3 Ozone Oil can soothe irritated skin. Hydration Staying hydrated is a must, especially during the hot summer months. Dr. Sandal advises drinking filtered water instead of tap water to avoid contaminants. However, filtered water can lack essential minerals, so it's important to replenish them. Supplements like LMNT and Quinton water are excellent choices. Innovative hydration tips, such as freezing LMNT popsicles or ice cubes, can make staying hydrated more enjoyable. Proper hydration is crucial for preventing heat stroke and maintaining overall health. Holistic Care and Tick Bites Dr. Sandal and Conner stress the importance of holistic care and early intervention for tick bites to prevent chronic symptoms. If you feel unwell after a tick bite, it's crucial to seek help from a Functional & Integrative Doctor or consult us at www.atmaclinic.com While mainstream medicine typically treats tick bites with antibiotics and expects recovery, tick-borne illnesses can become chronic. Functional and Integrative Medicine ensures thorough follow-up and comprehensive care, even after initial antibiotic treatment. Helpful Resources For healthy product choices, the Environmental Working Group (EWG) is an invaluable resource. Visit www.ewg.org to explore their recommendations and ensure you’re making safe, informed decisions. We hope you find these tips useful and have a safe and wonderful summer!
In our most recent episode of "Talking Shift” on our YouTube Channel, Dr. Neela Sandal and Nurse Practitioner Melissa Blake delve into the challenges of parenting in today's rapidly evolving world. With technology advancing at lightning speed and societal norms constantly shifting, raising successful children requires a dynamic approach. But what does success truly mean in an ever-changing environment? Success can vary greatly depending on your perspective, but one thing remains constant: social skills are a crucial component. Unlike biological traits, social skills must be taught and learned, and this is where modern parenting faces its biggest hurdle. The rapid advancement of technology far outpaces our biological adaptation, especially in developing children. The Role of Schools and Physical Activity While schools focus heavily on academics, they often fall short in teaching essential social skills. Additionally, children are not getting enough physical activity, with physical education classes and outdoor recesses being limited. It's biologically challenging for children to sit still for long periods, making it essential for parents to find healthy alternatives to screen time. This can be a tough sell, especially when it might make you temporarily unpopular with your kids, but the long-term benefits are worth it. The Impact of Technology on Youth Today's youth are engaged in activities that come with mixed benefits and drawbacks. While screen time has its advantages, it pales in comparison to the benefits of playing outside. Emerging sociological studies on EMF and blue light suggest significant yet not fully understood impacts on our well-being. At Atma Clinic, we strive to stay ahead in medicine and biochemistry, challenging perceptions that our approach is unconventional. Practical Parenting Tips for 2024 Parenting in 2024 can feel overwhelming, but by shifting our mindset, we can develop reasonable interventions to support our children’s growth and long-term health. Dr. Sandal and Melissa recommend incorporating exercise and movement into daily routines. Encourage your children to earn their screen time by balancing it with physical activities. Play with your kids, rain or shine, and create lasting memories. Let’s get our children back into their bodies, moving away from the abstract reality of screen time. Establishing Boundaries and Leading by Example As parents, we must establish boundaries and lead by example. Take time for family meetings to set expectations that work for your family. This collaborative approach not only sets clear guidelines but also empowers your children to be part of the decision-making process, fostering responsibility and cooperation. By shifting our parenting philosophies and implementing these strategies, we can support our children in developing the social skills and physical health necessary for a successful future. Remember, it's about finding a balance that works for your family and being adaptable as the world continues to change. Let's continue to shift our parenting philosophies for a brighter future. Together, we can navigate the complexities of modern parenting and raise well-rounded, resilient children.
In the realm of modern medicine, skin health is often narrowly approached. Sunscreen is touted as the ultimate solution, and regular dermatologist check-ups are the norm. But are these practices sufficient? Believing sunscreen alone can protect our skin is easy, given its heavy marketing. Similarly, annual dermatologist visits seem responsible. However, do these practices truly address skin health complexities? Many overlook deeper reasons behind skin issues, treating symptoms without tackling root causes. Blaming sun exposure for every problem neglects broader health and lifestyle factors. Our healthcare system often opts for quick fixes over holistic approaches, ignoring traditional wisdom. It's time to reconsider. Instead of viewing the sun as solely harmful, acknowledge its role in vitamin D production. Moderation is key, balancing sun exposure benefits with potential risks. We're not discrediting modern medicine; it's about finding a balance. Embrace a holistic skincare approach, considering lifestyle and environmental factors. By understanding root causes, embracing natural solutions, and questioning conventional wisdom, we prioritize long-term skin health over quick fixes. 4 Tips for You Skincare Shift Understand the Root Causes: Rather than simply treating surface symptoms, it's important to understand the underlying reasons behind skin issues. Everything from diet and lifestyle to environmental factors can impact skin health. Embrace Natural Solutions: Instead of viewing the sun as solely harmful, recognize its importance in providing essential vitamin D. Moderate sun exposure, along with a balanced lifestyle and proper nutrition, can contribute to overall skin health. Question Conventional Wisdom: Challenge the dogmas of modern skincare and dermatology. Are chemical-laden sunscreens truly safer than natural sun exposure? Are yearly dermatologist visits sufficient for addressing all aspects of skin health? Prioritize Holistic Health: Shift your focus from quick fixes to long-term wellness. Consider lifestyle factors, environmental influences, and individual needs when it comes to skincare. By prioritizing holistic health, you can pave the way for a more balanced approach to skincare that encompasses all aspects of well-being. By adopting these steps and shifting our mindset, we can move beyond the limitations of traditional skin care practices and embrace a more holistic approach to skin health.
One of the big stressors for a lot of us is “All the Undone Things” on our task list, in our emails box, and around our homes. “All the Undone Things” can feel overwhelming, weigh us down, make us scramble, or distract ourselves so as not to think about anything we could easily get done at the moment. The stress comes from thinking we need to have all of that stuff done as soon as possible, but it's virtually impossible to keep up on everything because no matter how much we do, there will always be more. Washing the dishes one day doesn't mean there won't be more dishes, and answering all our messages does nothing to avoid more messages. It can be incredibly liberating to let go of the need to do it all. How is that possible? Should we just scrap our lists and not do anything except what we absolutely have to do? That’s probably not going to make for an enjoyable life or keep us on top of what's necessary to cover at a minimum. The balance might be to let go of the need to get it all done and focus on the big impact things on your list, one at a time. Choose your most refreshed, attentive times of the day to focus on what’s most important to you, and choose one or two times per day to catch up on emails, messages, and small organizational tasks, knowing you won't get all those done. Let that be okay. Instead of looking at our tasks as a never-ending list of things we need to get done right away, what if it we saw that list as a grab-bag of opportunities? Seeing opportunities instead of burdens and might-dos instead of must-dos can bring us greater freedom in engaging with day-to-day chores. Instead of feeling anxious about the entire list, we can aim our minds toward what would feel delightful to accomplish today. What would be a powerful step toward the impact you'd like to contribute to the world? What would light you up right now? Then at the end of your day, we can simply practice wrapping things up and shutting down instead of feeling guilty about getting the rest we need or like we have to get so much more done, which can otherwise lead to overwork, burnout, and rarely or never letting ourselves enjoy feeling rested. Here's some tips for reducing the guilt and fear associated with the need to do it all so that we can embrace greater rest and even more joy: 1. Recognize it when it's happening. When it's late in the day and we could be wrapping things up and closing our workday, we can notice the urge to do more. Notice the guilt of stopping. Just bringing awareness to the fear and guilt, without judging those feelings or needing them to go away, is the first step. 2. Breathe and feel. Pause, take a few deep breaths, and don't give power to the fear. Feel the physical sensation of the fear, but don't give into it. Give yourself some kindness and self-compassion around the guilt or fear you are feeling. 3. Use slower breathing, specifically slower exhalation to reduce your fear. Slower exhalations create slower heart rates and slower brain wave patterns. This is called “polyvagal breathing” if you want to research it, and it reliably reduces anxiety and the fight, flight, or freeze responses in most people. Simply breathe naturally on inhalation, then make your exhalation a little longer. · Repeat this breathing cycle four or more times, then focus on one task without interruption. · For bonus benefits, let yourself exhale with a sigh or make another low-pitched sound, like a low growl or foghorn. The low-pitch sound increases the relaxing effects of the long exhalation. · When you notice your attention veering, kindly bring your attention back to breathing with longer exhalation than inhalation. 4. Remind yourself of a bigger truth. The idea that you should be on top of everything and working harder and harder can feel really true in the moment, but it is very rarely the bigger truth. Ask yourself: What is a bigger truth? Do you need rest to be able to serve others? Do you have the right to spend time with others, to take care of yourself, to feel joy at spaciousness in your life? Is this is a healthy model for living? 5. Then take a rest. Feel in your heart how this is worthwhile, and let yourself enjoy the space. You don't need to fill every moment with more work, more messages, more “To-Dos”. What can you do today to practice letting go of needing to do it all? _______________ Sharon Burch, APRN provides holistic health counseling and has been in healthcare for over 30 years with a focus on Holistic nursing. She welcomes comments to her post also. Consider visiting the clinic soon. -- call us at 785-760-0695. Please follow us on Facebook , Instagram , Twitter, and LinkedIn for the latest news and services
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