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Dear Katharine,

A friend of mine recently suggested that yoga is “just stretching.” My first thought was, ‘clearly, she’s never attempted chaturanga.’ My second thought was that I felt sorry for her that she hadn’t yet discovered the benefits of staying fit by practicing yoga.

For most people, exercise isn’t considered a “fun” activity, and until I discovered yoga, I completely agreed with that statement. For some, running isn’t a good time, going to a gym is daunting and confusing, and joining a spin class is expensive! Yoga, however, allows you to practice at your own pace, from the comfort of your own bedroom. It helps you to sit up straighter, tones your arms and core, improves your balance, and as a plus, you may find your pants fitting better too! On top of that, you may find your body begin to actually crave yoga in a way that it never craved the elliptical, weights, or any other exercise modality that may not have been right for you.

In one of the first studies done in the United States that examines the relationship between fitness and yoga, researchers at the University of California at Davis tested the muscular strength and endurance, flexibility, cardiorespiratory fitness, body composition, and lung function of 10 college students before and after 8 weeks of yoga training. For those 8 weeks, students attended 4 sessions per week that included 10 minutes of pranayama (breathing), 15 minutes of warm up, 50 minutes of asanas (poses), and 10 minutes of meditation. At the end of the 8 weeks, muscular strength of the students had increased by 31 percent, muscular endurance by 57 percent, and flexibility as much as 188 percent!

Studies like the one mentioned above have included an hour of practice two to four days of week, so if you want to test these results, make sure that you’re meeting that mark.

Also, be sure that you’re incorporating strengthening poses into your routine, such as warrior II, tree pose, triangle pose, downward dog, boat pose, bridge pose, and plank. In particular, make sure that your practice includes a series of standing and balancing poses, like warrior III and half moon pose.

We are motivated to educate as many people as possible which is why we host many events. From in-person educational experiences to virtual webinars and even parties to celebrate our clients, we encourage everyone to get involved with all of our offerings. Take a look at all of our exciting events here: kjensifyme.synduit.com

Also keep in mind our Ayurvedic Superfoods can help to nourish your body from inside out! When pain hurts you from muscle pain to chronic pain, you can rely on Heart & Body Naturals~ Take a look here for all our health and Vitality products! https://hbnaturals.com/katharine


Kjensifyme Healthy | Katharine
Call Us Here: 613-539-3557
Check Out Our Website: https://kjensifymehealthy.wordpress.com

Ready to flow through a routine to help get your muscles working? Give this a shot:
https://www.youtube.com/watch?v=Ci3na6ThUJc

Sources:
https://www.ncbi.nlm.nih.gov/pubmed/11832673
https://www.yogajournal.com/poses/is-yoga-enough-to-keep-you-fit​​​​​​​

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved. Health-Fitness and Nutrition Our mailing address is:kjensify56.sbc@gmail.com
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Dear Yoga Enthusiasts,

When you’re sick, usually the last thing you want to do is get out of bed and move your body around. But sometimes, especially when sore and achy, a little stretching could help the most.

The key to doing yoga while you’re sick is to move slowly and to be regularly checking in with your body at every step. When your immune system is down, you need to realize that your body isn’t ready to operate at its regular capacity. This means that those balances and stretches that you might normally be able to do with no issue, could be a little more difficult if you’re battling a sore throat, sinus infection, or quite frankly anything other ailments.

A good rule of thumb is to practice at 60% rather than the 110% you might normally give.

UNLESS you’re in the middle of what feels like the worst bug you’ve had in a long time — in that case, back off and don’t feel bad about skipping your practice. Instead, maybe spend some time in child’s pose and focus on relaxing poses to encourage rest.

Remember: Be kind to your body and feed it nutritious foods and lots and lots of water.

When you’re feeling under the weather, twists and gentle seated folds are your best friend, and getting your blood flowing just a little bit should help promote healing.

Try these three poses to work out the kinks between naps and cups of tea:

Butterfly – Take a seat and bring the bottoms of your feet together to touch. This pose stretches out the hips and gives you the chance to open up a bit.

Happy baby- Carefully, tilt back until you are laying on your back and reach for your feet. Bend your knees toward your ears and relax into happy baby. Take the chance to rock back and forth a bit, perhaps letting each leg stretch out straight one at a time.

Supine twist – It is common to be sleeping in awkward positions when sick. Whether it be due to soreness, congestion, or nausea, your body suffers from not sleeping comfortably. To remedy this, take the time for a supine twist every couple hours. Just lay down, bend a knee, and twist it to the opposite side of your body. Extend your arms and move your head to face the opposite direction that your knee is pointed in. Repeat on the other side.

We are motivated to educate as many people as possible which is why we host many events. From in-person educational experiences to virtual webinars and even parties to celebrate our clients, we encourage everyone to get involved with all of our offerings. Take a look at all of our exciting events here: kjensifyme.synduit.com


Kjensifyme Healthy | Katharine
Call Us Here: 613-539-3557
Check Out Our Website: Https://kjensifymehealthy.WordPress.com

Check out this sick time flow: https://www.youtube.com/watch?v=n5YvtYXSocw&index=15&list=PLui6Eyny-Uzw1DKEgFQZ5m38iZAXF1Xk5
Sources:
https://www.doyouyoga.com/should-you-practice-yoga-when-youre-sick/
https://www.popsugar.com/fitness/photo-gallery/3773451/image/4343113/Butterfly

For your own Aromatherapy and Ayurvedic Superfoods visit HBNaturals | Katharine

Get your Value pack today!

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved. Health-Fitness and Nutrition Our mailing address is:kjensify56.sbc@gmail.com


Feel free to message me here… https://fb.me/msg/kjensifymehealthy


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Dear Yoga Enthusiast,

Whether you’re trying to kick your caffeine habit or just need a little extra something to boost you out of a rut, yoga can provide tremendous energy. Luckily, you don’t need a full hour-long class to reap the benefits!

According to Integrative Psychology, your body is made up of four factors: the mental, emotional, physical, and spiritual (or energy), and what affects one affects all. If you’re mentally overwhelmed or physically drained, your whole self will suffer, so it’s important to check in with each factor individually and tend to their needs.

If you’re looking for more grounded research, there’s tons of scientific evidence (http://www.apa.org/monitor/2011/12/exercise.aspx) that physically active people are less depressed than inactive people because of the increased levels of serotonin.

More serotonin equals a boosted mood, which equals, more energy, and more restful sleep, which ultimately equals a healthier self.

What makes yoga the ideal form of exercise for boosting your mood (and health) is that it takes your physical, mental, emotional AND spiritual self into account, resulting in a well-rounded, more energetic, and happier you!

Most of the energizing poses in yoga are openers; chest openers, shoulder openers, hip openers. So try to really focus on those poses during your practice if you’re trying to create more energy.

Another favorite energy gathering pose is downward dog, I fold myself into it whenever I feel groggy and the opportunity presents itself. Down dog gets blood flowing and calms the brain. This pose is particularly special because it offers a stretch while remaining grounded and strong all at the same time.

Warrior poses also help ignite energy! Something with the wide stance is sure to invoke feelings of power that can brighten the flickering flame inside of you.

We are motivated to educate as many people as possible which is why we host many events. From in-person educational experiences to virtual webinars and even parties to celebrate our clients, we encourage everyone to get involved with all of our offerings. Take a look at all of our exciting events here: kjensifyme.synduit.com


Kjensifyme Healthy | Katharine
Call Us Here: 613-539-3557
Check Out Our Website: https://kjensifymehealthy.wordpress.com

Use this flow to start your day or cultivate some strength and stamina:
https://www.youtube.com/watch?v=F47hdaNXwT4

Sources:
https://chopra.com/articles/8-yoga-poses-for-an-on-the-go-energy-boost​​​​​​​

Go Clean and Lean with Ayurvedic Superfoods and HBN!

To ensure you are keeping yourself on track with your Healthy eating, visit Go Clean and Lean for all your weight loss and weight management!

To keep up with the latest of Health Coach’s Yoga News, sign up here!

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved. Health-Fitness and Nutrition Our mailing address is:kjensify56.sbc@gmail.comFeel free to message me here… https://fb.me/msg/kjensifymehealthy


To ensure you keep seeing KJensifyme Healthy | Katharine, be sure to hit the Follow Button…  And sign up here…http://kjensifyme.synduit.com/CL0001 to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!


Affiliate Link Disclosure:Please be aware that when possible we use affiliate links along with product recommendation emails. We research all potential recommendations and bring you only program and product recommendations from the vendors we believe in.

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Dear Friends,

Whether you’re trying to kick your caffeine habit or just need a little extra something to boost you out of a rut, yoga can provide tremendous energy. Luckily, you don’t need a full hour-long class to reap the benefits!

According to Integrative Psychology, your body is made up of four factors: the mental, emotional, physical, and spiritual (or energy), and what affects one affects all. If you’re mentally overwhelmed or physically drained, your whole self will suffer, so it’s important to check in with each factor individually and tend to their needs.

If you’re looking for more grounded research, there’s tons of scientific evidence (http://www.apa.org/monitor/2011/12/exercise.aspx) that physically active people are less depressed than inactive people because of the increased levels of serotonin.

More serotonin equals a boosted mood, which equals, more energy, and more restful sleep, which ultimately equals a healthier self.

What makes yoga the ideal form of exercise for boosting your mood (and health) is that it takes your physical, mental, emotional AND spiritual self into account, resulting in a well-rounded, more energetic, and happier you!

Most of the energizing poses in yoga are openers; chest openers, shoulder openers, hip openers. So try to really focus on those poses during your practice if you’re trying to create more energy.

Another favorite energy gathering pose is downward dog, I fold myself into it whenever I feel groggy and the opportunity presents itself. Down dog gets blood flowing and calms the brain. This pose is particularly special because it offers a stretch while remaining grounded and strong all at the same time.

Warrior poses also help ignite energy! Something with the wide stance is sure to invoke feelings of power that can brighten the flickering flame inside of you.

We are motivated to educate as many people as possible which is why we host many events. From in-person educational experiences to virtual webinars and even parties to celebrate our clients, we encourage everyone to get involved with all of our offerings. Take a look at all of our exciting events here: kjensifyme.synduit.com


Kjensifyme Healthy | Katharine
Call Us Here: 613-539-3557
Check Out Our Website: Https://kjensifymehealthy.WordPress.com

Use this flow to start your day or cultivate some strength and stamina:
https://www.youtube.com/watch?v=F47hdaNXwT4

Sources:
https://chopra.com/articles/8-yoga-poses-for-an-on-the-go-energy-boost

For more information about Yoga and Meditaion, sign up for my Yoga Newsletter!
https://kjensifyme.synduit.com/YogaNews0001

For Health Aromatherapy and Ayurvedic Superfoods visit https://hbnaturals.com/Katharine

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved. Health-Fitness and Nutrition Our mailing address is:kjensify56.sbc@gmail.comFeel free to message me here… https://fb.me/msg/kjensifymehealthy


To ensure you keep seeing KJensifyme Healthy | Katharine, be sure to hit the Follow Button…  And sign up here…http://kjensifyme.synduit.com/CL0001 to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!


Affiliate Link Disclosure:Please be aware that when possible we use affiliate links along with product recommendation emails. We research all potential recommendations and bring you only program and product recommendations from the vendors we believe in.

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Dear Friend,

As you’ve collected by now, a big part of practicing yoga is being present in the moment and focusing on each breath you take as you move through time and space.

Another word for that: mindfulness.

Mindfulness has many definitions and can mean a lot of different things to different people, but in essence, it means to practice BEING in a non-judgemental state of complete awareness of one’s thoughts.

Practicing yoga is a way of being mindful. Meditation and pranayama breathing are acts of mindfulness as well.

Why be mindful? It keeps us from harming ourselves and others. By tending to ourselves and our own needs and understanding our being so intrinsically, we allow ourselves to move through the world in a more positive way, and in turn, we attract positive things.

Why? Lots of reasons, but the most common excuse is that often, we’re too busy. But with all the evidence that focused breathing and meditation is beneficial to our overall health, shouldn’t we be paying more attention?

Here are some scenarios where you might benefit from snapping into some breathing exercises:

-While driving: Road rage is real and even the most mindful of us can find ourselves slipping into panic mode when someone does something unexpected on the highway. Instead of lashing out, take three deep breaths.
-Don’t drive? How about when you’re at the mercy of someone else’s driving — or someone else’s schedule in general? You know when you have plans with someone and they’re late, how frustrating that can be? Or what about when a friend asks you for advice but then doesn’t take it?

Next time, instead of yelling, ‘I told you so!’ or holding a grudge, try excusing yourself for a few moments to collect your thoughts and focus on your breathing. I guarantee you’ll feel some kind of transformation!

We are motivated to educate as many people as possible which is why we host many events. From in-person educational experiences to virtual webinars and even parties to celebrate our clients, we encourage everyone to get involved with all of our offerings. Take a look at all of our exciting events here: kjensifyme.synduit.com


Kjensifyme Healthy | Katharine
Call Us Here: 613-539-3557
Check Out Our Website: http://kjensifyme.synduit.com/YogaNews0001

For all your Aromatherapy and Ayurvedia Superfoods visit https://www.hbnaturals.com/katharine

Or My Retail Website at https://ShopHBN.com/katharine

Katharine’s All Naturals – HBNaturals
Field of hemp. Cannabis Sativa. Industrial kind (technical cannabis)

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved. Health-Fitness and Nutrition Our mailing address is:kjensify56.sbc@gmail.com
Feel free to message me here… https://fb.me/msg/kjensifymehealthy


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Dear Yoga Enthusiasts, ,

Sometimes the stress and obligations of life can mount up to a point where sleep doesn’t feel like a productive way to spend your time. We’ve all been there, tossing and turning, getting tangled in your covers as you try your best to wind down your mind and ease yourself to sleep. It’s a super frustrating thing to go through, but there IS a solution — yoga!

A great way to shake off the restlessness could be as simple as taking some time to focus on your breathing. This works to calm the parasympathetic nervous system and counteract the stress hormones that are coursing through your body. The addition of restorative poses to your practice is just the cherry on top of a recipe for a good night’s sleep!

All you need is 10 minutes to practice this quick bedtime flow…but you can take as long as you want!

Start in a seated position with your legs cross, then drape your arms in front of you and bend into a seated forward fold. Take a few deep breaths. This is great for opening up the hips and creating an overall sense of ease.

Slowly make your way to a standing position, then bend forward again for a standing forward fold. Bend the knees as much as you need to in order to feel a satisfying release..

Make your way to child’s pose. Massage the forehead against your mat by slowly shaking you head back and forth.

Take a seat with your legs in front of you, then rock your way back to plow pose. Take deep breaths and stay in this pose anywhere from 1-5 minutes.

Move toward a wall, lay on your back and lift your legs up vertically. Use the wall as support for your tush and the back of the legs, then spread your arms out to either side and relax. This pose has a soothing quality and is perfect for bedtime.

Twist it up to release any extra creaks and cracks that are still hiding inside you. Try either a seated spinal twist or a supine twist.

Lean back to reclined butterfly for a final hip opener. If you want, grab some blankets or pillows to place between your knees and the floor for some extra support.

Finally, turn your body on sleep mode by taking a few moments in Savasana. Focus on your breathing and try to picture the day’s stress melting away.

We are motivated to educate as many people as possible which is why we host many events. From in-person educational experiences to virtual webinars and even parties to celebrate our clients, we encourage everyone to get involved with all of our offerings. Take a look at all of our exciting events here: kjensifyme.synduit.com


Kjensifyme Healthy | Katharine
Call Us Here: 613-539-3557
Check Out Our Website: https://kjensifymehealthy.wordpress.com

This yogic breathing technique is proven to naturally relax the body. Give it a try next time you find yourself a little too wound up:
https://www.youtube.com/watch?v=gz4G31LGyog

Sources:
https://www.huffingtonpost.com/2015/09/17/yoga-for-sleep_n_3505226.html

For more about our Yoga Newsletter, sign up and never miss an issue!

For to also help feed your mind, body and soul, check out our Healing Triology, along with our other Ayurvedic Superfoods in our Go Clean and Lean Plan!

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved. Health-Fitness and Nutrition Our mailing address is:kjensify56.sbc@gmail.com
Feel free to message me here… https://fb.me/msg/kjensifymehealthy


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Yoga On The Go


You can’t always bring your mat with you (unfortunately), but you can bring yoga! ! In fact, partaking in a few stretches while you’re traveling is crucial for keeping circulation healthy and your immune system in tip-top shape while you’re sitting in closely packed spaces, whether it be in a room, car, plane, or bus full of people!

It can be hard to keep up with your daily routine when you’re thrown off by jetlag, new timezones, or even just lack of time and unfamiliar surroundings…but it doesn’t have to be that way!

Here are five tips for taking yoga on the road with you:

  1. Take it easy. You might miss out on your daily practice at the studio, but that’s okay! Pull back and aim for just 20 minutes a day, that might mean 10 minutes when you wake up and 10 minutes before bed, but that’s still worth feeling great about.
  2. Plan a simple sequence. Maybe for you, this means moving through your favorite flow three or four times. Take some time to establish a lineup of your favorite poses and move through what you need.

  3. No mat, no problem. No strap? Use the tie from a hotel robe or a scarf — it works just as well! Improvise!

  4. Rock a mini-meditation. Remember that yoga is more than asana. A big part of yoga is breathing, and you can use your breath t to add a little more intention to any time of day, no matter where you are.

  5. Incorporate yoga into your travel plans. Most towns offer a free first class, if you’re visiting somewhere new, make sure to check it out!

Don’t want to lean forward into down dog in the middle of a crowded gate? That’s okay! Try this modified version to lengthen your back and release your shoulders no matter where you are.

Start by pressing your forearms against a wall and walk your feet back until they’re under your hips to let your chest melt toward the floor. Move your shoulders down and back to widen your collarbones. Your overall body shape should be similar to that of an “L,” with your forearms on the same level as your hips (or a little higher).

You can see this modified shape (and others) here: https://www.doyouyoga.com/yoga-on-the-go/

We are motivated to educate as many people as possible which is why we host many events. From in-person educational experiences to virtual webinars and even parties to celebrate our clients, we encourage everyone to get involved with all of our offerings. Take a look at all of our exciting events here: kjensifyme.synduit.com

How would you like to have an awesome marketing systems that saves you time and money? Synduit.com/a/kjensifyme


Kjensifyme Healthy | Katharine
Call Us Here: 613-539-3557
Check Out Our Website: https://kjensifymehealthy.wordpress.com

Check out this yoga sequence for battling jet lag:
https://www.youtube.com/watch?v=WBw8sMpJkX8

Sources:
https://www.doyouyoga.com/5-ways-to-keep-up-a-yoga-practice-when-travelling-52786/

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved.
Health-Fitness and Nutrition
Our mailing address is:
Feel free to message me here… https://fb.me/msg/kjensifymehealthy
To ensure you keep seeing KJensifyme Healthy | Katharine, be sure to hit the Follow Button… And sign up here…http://kjensifyme.synduit.com/CL0001 to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!
Affiliate Link Disclosure:
Please be aware that when possible we use affiliate links along with product recommendation emails. We research all potential recommendations and bring you only program and product recommendations from the vendors we believe in.