Simple Green Me

Cultural reporter for KUTV 2News and adjunct yoga/meditation professor blogs about wellness, green living, downsizing, simplifying, better travel✨and more. Offering mindfulness, meditation, goal-setting and decluttering coaching!


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Lazy Day Yoga (great for recovery or the elderly)

Amanda jones shows easy yoga movesI only do an average of 15 minutes of yoga each night (I’m a Vata..relaxing is good for us go-getters 🤓 take the the dosha quiz here to see what you are) but even THAT is too much of a hassle on days of overwhelm. Thankfully, the ancient art of Hatha yoga has us covered with its “energy releasing” Pawanmuktasana Series I – a series of “anti-rheumatic” poses great for lubricating joints, increasing circulation and toning nerves. Virtually everyone can do these poses: chair-bound, arthritic, postpartum…even those with a simple case of the Mondays. 
Watch me walk through the following series in my latest monthly yoga segment on KUTV 2News Fresh Living.  

1. Padanguli- and Goolf Naman – Toe and ankle bending (point and flex)

2. Goolf Chakra – Ankle rotation

3. Janu Naman – Knee bending

4. Poorna Titali Asana – Butterfly 

5. Mushtika Bandhana – Hand clenching

6. Manibandha Naman – Wrist bending

7. Manibandha Chakra – Wrist joint rotation 

8. Kehuni Naman – Elbow bending

9. Skandha Chakra – Shoulder socket rotation 

10. Greeva Sanchalana – Ear to shoulder stretch

11. End with Chin or Jnana Mudra

If you liked these poses and want more, continue on with Pawamuktasana Series 2 and 3. 

As you practice, be aware of your mindchatter, and link each movement to an in- or exhale. And with movements this simple, now we have no excuses not to practice (we don’t really want to miss out anyway)!

I found this information in the book, Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati. 

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Yoga and meditation during your menstrual cycle 

 In some areas of the world, women who are on their period are shown gestures of respect. This NPR article details a tribe in Ghana who treats its menstruating women as queens, sitting them under an umbrella and lavishing them with gifts. I had a student tell me about a Native American tribe that acted similarly, allowing women reprieve from any duties whilst doting on them in their special teepee while on their “moon” (as menstruation can be considered our internal “tide” and is anecdotally linked to the lunar cycle). I certainly don’t need these gestures, but the fact that women earn generally less than men while having more expenses – like feminine products and the “tampon tax” – doesn’t make that time of the month any easier. 

Let’s also mention how low-income assistance programs SNAP and WIC don’t cover a necessity like feminine products. Most prisons don’t even provide them, forcing some inmates to use unhealthy options that make them sick. 

Then, there’s the dismissal of our emotions as “hormonal,” instead of, “women are human beings who have thoughts and emotions that are valid, even if she’s mentruating” – or pregnant, for that matter. And last but perhaps most importantly, our stigma as “unclean” or the reaction of “gross!” if our period ever comes up in society. 

While it’s Not easy to be a menstruating woman in America and much of the world, I have found a few tricks to managing the discomfort of our cycle. 

1. THINX period underwear

You know how much money we spend on feminine products during our menstruating life? This HuffPo article calculates more than $2,000! So when these revolutionary, dry-technology “period underwear” came out – at just about $30 a pair – I jumped at the chance to save money (and the hassle of buying/changing fem products and trying to save my underwear from leaks). Now, I wear my undies without discomfort, wetness or fear of leaks! It feels too good to be true, but I tested them, and they work. My two pairs get me through my whole period – just throwing them in the washer at night. 

Another reason to love this (woman-run) company, is the fact that proceeds go to give dignity to underprivileged, menstruating women across the world. Their site says the company started after a girl in a third-world country told the CEO she misses school for a week every month because leaves and old rags don’t stop her period from leaking. So, yeah, a great cause to go along with a life-changing product. I’m not even scared of my next period.

2. These Yoga Poses

Reverse plank – sometimes the fatigue and possible food cravings leave us feeling powerless. Realize your strength with a pose that engages nearly all muscles in your body, and feel the energy rush back into you! 

Fish pose – This one revitalizes your mind and reenergizes your body by increasing blood flow to your brain. Traditionally, menstruating women should avoid inversions – or poses where the head is below the heart – because they possibly reverse the flow of blood Into one’s uterus. Even though there’s little scientific evidence of that actually happening, to be on the safe side, fish pose gives you all the benefits of an inversion without bringing your hips off the ground.

Bound angle pose – release tight hips and settle into your cycle with this pose of acceptance and vulnerability.

Click here to WATCH how to do these moves as I demonstrate during my monthly segment on Fresh Living! 

3. Sacral Chakra meditation

Our uterus is associated with the Sacral Chakra – svadhisthana – which is balanced when creativity and sensuality are expressed. Do a coloring book meditation, or sit and listen to a song that moves you, or mindfully eat your favorite food. Looking at the color orange, or chanting the mantra “Vam” aloud or in your mind (sound heals – here’s proof) can help soothe any pain in the area, physical or emotional. 

The Sacral Chakra is housed in the reproductive area

The Sacral Chakra is housed in the reproductive area

When you have the support of leakproof undies, yoga moves and meditations, our periods become a time of reflection, expression and recovery. Now let’s just hope society catches up with our newfound respect for this amazing process, without which, we wouldn’t have estrogen or babies. 

If you have time, read this article on the global menstruation crisis. 


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Yoga for Sciatica / Low-back Pain


As someone with five herniated discs, I know pain. I know many of you suffer from back pain, too – particularly a common form known as sciatica.

Sciatica – or sciatic pain – is an uncomfortable condition causing nerve pain from the hip possibly all the way down to the toes. The cause can be anything from a herniated spinal disc to a tight muscle in your glute pushing on the sciatic nerve, and it is usually only is painful on one side of the body. So, to alleviate some of that searing pain (of course, first, ask your doctor and then) it’s time to release some tension and make room for the nerve.

Try these yoga stretches:

  • reclined leg stretch with strap
  • figure four
  • pigeon pose
  • standing twist
  • standing hamstring stretch

Watch step-by-step instruction of these poses on my Fresh Living segment that airs every month on KUTV 2News. CLICK HERE TO WATCH!

Coming up on October 1, 2016, learn how to get control of your emotions, health and life with my Meditation Intensive. Anyone can enjoy the endless benefits of meditation by learning a few simple tools. For more information, visit Simplegreenme.com


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Yoga for Toned Thighs


We complain about our thighs all the time, but did you know that’s one of the areas MOST RESPONSIVE to exercise? Yoga can quickly tone with poses that strengthen muscles in that area. Watch out inner thighs, and saddle bags! Yoga’s coming’ for ya!

Watch my monthly Fresh Living segment to learn simple moves to tone your legs HERE.


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Yoga for the ‘Smartphone Hump’ and other Poture Problems

Amanda showing “Fresh Living’s” host how to fight curved shoulders


Ok, so the headline may sound extreme, but technology is causing an increase of the Dowager’s Hump – a buildup of fat and calcium at the base of the neck – in young adults and even children. You yourself may even be a victim! It used to be that gravity would pull our heads forward and cause our spine to curve and fuse into a humpback, but now, looking down at your phone has become a faster-acting cause. 

When we text, our chin tucks, our head slips forward, and our shoulders round. If we fail to strengthen our back muscles, they soon become overstretched and weak, as the pectoral muscles get shorter and stronger, further pulling shoulders forward. Our task is to counterbalance the down-looking by strengthening your back muscles. Here are some yoga poses designed to do just that!

1. Posture “stacking”

2. Wall or chair shoulder stretch

3. Behind-back chest-opener with strap 

4. Locust pose

Hope these poses open up your shoulders as much as they have mine!

*watch me demonstrate all these moves during my “Fresh Living” segment HERE.

Get a personalized posture correction or prevention plan by signing up for a FREE consultation HERE