Asana Of The Month: Cat and Cow

Cat and Cow poses are two of the simplest hatha yoga poses. There is no age limit for these poses but there are a few contraindications (see below). Cat and cow are usually done together as a vinyasa (flow) yoga routine. The pose begins with a straight back and then flows into cat bowing the spine upward followed a breath or two later by flowing into cow pose bowing the spine downward. These poses improve spinal flexibility, digestion, and circulation.

English Name: Cat and Cow

Sanskrit Name: Marjaryasana and Bitilasana

Difficulty Level: 2

Start Position: Childs Pose

Instructions:

Cat

Step 1. Align hips over knees and shoulders over wrists in neutral (straight) spin.

Step 2. Exhale and round your spine pulling your belly in and tucking your chin to chest.

Cat PoseCow

Step 3. Inhale and drop your belly towards the floor , lift the heart and head and concave your back.

Step 4. Exhale repeating Step 2.

Cow Pose

Physical Benefits:

  • Increases spinal flexibility
  • Increases circulation
  • Opens up the lower back and abdomin
  • Aids digestion
  • Opens up the chest, throat, and shoulders
  • Stimulates the thyroid

Mental Benefits

  • Stimulates the mind
  • Reduces stress
  • Relieves mild anxiety and depression

Contraindications:

  • Neck injury
  • Shoulder or back injury
  • Severe carpal tunnel syndrome

Asana Of The Month: Bridge

Bridge pose and its many variations are core poses in many yoga classes from gentle to strenuous. Bridge pose helps improve flexibility, lung capacity, and mental alertness.

English Name: Bridge

Sanskrit Name: Setu Bandha Sarvangasana

Difficulty Level: 4

Start Position: Reclining on Back or Corpse Pose

Instructions:

Step 1. Bend your knees, stepping feet on floor, with arms alongside your body.

Step 2. Press your feet into the floor, lifting hips; walk arms and shoulders towards each other.

Step 3. Place your hand on lower back or keep arms on the floor interlacing your fingers.

Step 4. Walk your feet below your knees and lift your chest towards your chin.

Physical Benefits

  • Improves spine and shoulder flexibility
  • Open the neck, chest and shoulders
  • Stimulates your nervous system
  • Aids digestion
  • Increased lung capacity
  • Reduces fatigue
  • Reduces blood pressure

Mental Benefits

  • Stimulates the mind
  • Reduces stress
  • Relieves mild anxiety and depression

Contraindications

  • Neck injury
  • Shoulder injury
  • Wrist injury (omit Step 3)

MCT Oil Facts & Myths

According to promoters of MCT (medium chain triglyceride) oil, it is the healthiest naturally occurring fat for the human diet.

MCT oil is usually produced from coconut oil. Until recently, only a sample percentage of the human population used coconut or MCT oil.

Like coconut oil, MCT oil is high in saturated fat. All oils have some saturated fat, but MCT oil is 100% saturated fat.

Current dietary guidelines recommend limiting saturated fat to less than 10% of total calories or less than 200 calories for a 2,000 calorie diet. That is less than 2 tablespoons (30 ml) of MCT oil.

MCT oil is popular with low carb diets that are usually high in meat. Meat is high is fat and saturated fat. That further limits the amount of MCT oil if you believe accepted science.

MCT oil promotors claim the accepted science is all wrong and diets high in saturated fat are safe and healthy. The real proof is in your overall health.

This video shares facts and myths about MCT oil.

Immunity Boosting Foods Facts & Myths

There are many diet plans and dietary supplements designed to boost (increase) your bodies ability to prevent viral infections and fight diseases.

But is it wise to fool with Mother Nature?

A healthy immune system can help prevent or reduce the severity of viral infections like colds and flu. A poor diet that causes vitamin and mineral deficiencies can weaken your immune system.

Your bodies immune system is a complex system that can do more harm than good. One example is food and pollen allergies. Harmless proteins are identified as invaders triggering an immune response.

Celiac and Crohn’s diseases are also linked to over active immune systems.

A balanced diet and taking supplements to prevent vitamin and mineral deficiencies that can weak your immune system is a good thing. But, there can be too much of a good thing that can do more harm than good.

This video looks at some of the facts and myths of boosting your immune system.

Carbs, Sugar, And Diabetes Facts & Myths

Carbohydrates are fiber, sugars, and starch.

Diets high in sugar and starch can overwhelm the pancreases ability to make insulin. Insulin allows cells to use sugar for energy. Unused sugar is converted to body fat.

A constant supply of sugar can dangerous increase blood sugar levels resulting in type 2 diabetes. In most cases type 2 diabetes is caused by diet and lifestyle. The risk of type 2 diabetes increase with a sedentary lifestyle.

Low carb diets have been around for decades. Today two popular low carb diets are Paleo and Keto. Some low carb diets restrict carbohydrates to 50 grams a day compared to 200 to 300 grams a day for many balanced diets.

Is it necessary to severely restrict carbohydrates to prevent or cure type 2 diabetes. In most cases, the answer is no.

This video shares some the facts and myths about carbohydrates and diabetes.

Body Fat Facts & Myths

Body fat is essential and has many functions besides storing energy (calories).

Too many people have excess body fat increasing the risk of serious chronic diseases like type 2 diabetes, high cholesterol, high blood pressure, joint pain, and heart disease.

Excess body fat is usually caused by eating more calories than your body needs. The American processed food diet is a leading cause of excess fat and weight.

Processed foods tend to be high in calories and sodium. While sodium is an essential mineral, too much sodium can cause water retention and increased blood pressure. High blood pressure is known as a silent killer because people do not know they have it until other symptoms develop.

This video looks at some of the facts and myths about body fat.

Asana Of The Month: Wind Relieving Pose

Wind Relieving Pose also know as Knees to Chest can help reduce bloating by helping to pass intestinal gas (flatulence). It helps stimulate digestion, relive mild low back pain, and stretches and massages the back and spine.

English Name: Wind Relieving Pose or Knees to Chest Pose

Sanskrit Name: Apanasana or Pavanamuktasana

Difficulty Level: 1

Start Position: Reclining on Back or Corpse Pose.

Instructions: Bring both knees into the chest and wrap arms around legs.

Physical Benefits

  • Stretches the spine and shoulders
  • Improved digestion
  • Massages back and abdominal organs
  • Low back pain relief
  • Opens the hips

Mental Benefits

  • Reduces anxiety and stress
  • Calms the mind

Contraindications:

  • Knee injury or pain
  • Hernia

Essential Oils Facts And Myths

Essential oils are promoted to calm the mind and, stimulate weight loss, relieve aches and pains, and much more. Unlike essential nutrients, there is nothing essential about essential oils. Misused, they can cause more harm than good. This video shares some facts and myths about essential oils.

Prebiotics And Probiotics Facts And Myths

Prebiotics and probiotics are highly advertised dietary supplements. Are they as effective as a well balanced diet? This video shares what are prebiotic and probiotics and why your diet, not dietary supplements, may be the best source for both.

Constipation Facts And Myths

Constipation affects people of all ages during their life. It can be acute last a few days or chronic lasting weeks, months, or years. There are also many causes and ways to treat it. This video shares some of the facts and myths about constipation.

Copyright 2012-2025 DiTuro Productions, LLC