“One of the most basic and important things all moms need is self-care. We need to fill our own cups and revitalize ourselves, especially when our children are very young and very needy. Ironically, it is also one of the hardest things to achieve. Moms are often plagued by the opposing desire to take personal time and a sense of obligation and guilt whenever the opportunity arises. Deep down, though, we all know that we need the time to refresh and that it makes us better parents and contributes to our happiness. The biggest obstacle? Usually time. So here are a few quick ways to regroup and renew in a pinch…”

The massage therapists at Indigo know that self care is part of a wellness program. With these simple exercises, you can start the process of healing.

Kim’s Wednesday at 6:30pm class and Katie’s Saturday 11:30am are still open. Drop on in to get your stretch on!

Dianna’s classes will resume next week at the usual times.

Are you expecting? Learn how you can have a healthy pregnancy and a healthy baby by completing yoga exercises

MARIANNE MCGINNIS

Think it’s hard enough to get your forehead on your shins in forward folds without sticking a watermelon in the way? Well, yoga gurus say embracing the obstacle and regularly practicing safe prenatal postures anyway relieves a multitude of pregnancy-related woes and benefits baby to boot. But research validating such claims had been nonexistent—until now.

Scientists at Cincinnati Children’s Hospital Medical Center joined forces with Vivekananda Yoga Research Foundation in Bangalore, India, to follow 335 women, ages 18 to 35, who either took an hour-long yoga class or walked an hour each day during their second and third trimesters. The researchers found that the women who did yoga were half as likely to give birth prematurely (14 versus 29 percent) and had lower emergency C-section rates (23 versus 33 percent) than the walkers. The yoga moms also had lower blood pressure and better fetal growth rates, on average.

“The improvement we saw in those who did the stretching, breathing, and meditation exercises could be due to an increase in blood flow to the placenta, a decrease in stress hormones transferred to the fetus, a decline in the early release of hormones that could trigger labor, or all three,” says study coauthor Vivek Narendran, M.D., an assistant professor of pediatrics at the center.

Women interested in adding yoga to their prenatal care need to find a safe class, says Nicole DeAvilla Whiting, a registered yoga instructor. Here’s her advice:

What to look for: Scout out classes specifically designed for pregnancy. Safe styles include hatha, Iyengar, Ananda (a system focused on proper alignment and increasing awareness), and kundalini.

Avoid risks: Steer clear of ashtanga, Bikram (hot), and power yoga styles and postures that put pressure on your abdomen or involve jumping, twisting, or lying on your back.

Know what to expect: All classes should be gentle and offer modified standing and seated poses; breathing exercises; and relaxation techniques.

More after the jump…

Gaga Over Heels:  Myoskeletal Alignment for Postural Problems

by Erik Dalton, Ph.D.

Article as seen in Massage Magazine September 2011

Creating a new dynamic equilibrium

The biomechanical effect of heels, in everything from running shoes to stilettos, has puzzled researchers and fired controversy for almost a century. In a highly functioning body, the neuro-myoskeletal system hangs in dynamic equilibrium, each part balancing the other. But when a woman wears high heels, a new dynamic equilibrium occurs. If one body part becomes fixed, the whole system must compensate with altered movement patterns, resulting in kinetic “chain” kinks.

Here is an interesting experiment that will help you get a feel for the biomechanical adjustments high-heel wearers deal with every day:

Stand barefoot with the back against a wall. Observe how your upright body column forms a perpendicular line, or 90-degree angle, with the floor (Fig. 1a). Slide a 2-inch wedge of some kind, such as a phone book, under both heels. Notice by keeping your body column rigid, you’re forced to tilt forward from90 to about 70 degrees (Fig. 1b).
Now replace the wedge with a 3-inch wedge and straighten up so you’re touching the wall again. Feel the dramatic myoskeletal adaptations that take place. Can you feel your ankles shift from dorsi- to plantar-flexion? In this standing posture, the knees buckle, hips flex, low back sways and shoulder girdle retracts (Fig. 1c).

The brain, guided by foot, ankle and visual proprioceptors, must instantaneously make a whole series of myofascial and joint adjustments to the ankle, knee, hip, spine and head to regain and retain erect stance and equilibrium.

But high-heeled, posturo-functional faults are not confined to the external milieu; they may also inflict compressional damage on the internal viscera, particularly the pelvic bowl contents. According to research conducted by Canadian physiotherapist Diane Lee, which she described in the article, “Biomechanical Effects of Wearing High Heel Shoes,” published in the International Journal of Industrial Ergonomics, excessive lumbar lordosis causes the pelvic bowl to dip anteriorly, which raises the body’s center of gravity and leads to reduced proprioceptive stability. So not only are we more unstable on our feet when wearing heels, but the increased anterior pelvic tilt squashes our poor organs.

click here for the full article:

http://erikdalton.com/media/published-articles/gaga-over-heels/

This workshop is designed to to start your self exploration journey through the Chakra energy system. The word Chakra is Sanskrit for “wheel”. It is traditionally believed there are 7 energy “wheels” or vortex’s located along the spine of the body. Each Chakra is associated with particular physical, emotional or spiritual functions within the body. When Chakras become imbalanced they can affect our interactions with the world.

This two-hour workshop will cover the basic characteristics and functions of each chakra and which Asanas (physical yoga postures) pertain to stimulating and opening each energy center. There will be a combination of physical asana practice and meditation. Participants are encouraged to bring a small journal for reflective writing.

Enjoy the beautiful weather, great food, and better friends during this celebration. Be safe, be kind, and (most important) have FUN! We hope to see you Monday at 6:00pm, for Yoga for Everyone with Dianna Lucas!

2/25-3/31, Saturdays from 9:30-11:00am
$96 registration fee

In this beginner’s series, we’ll cover in philosophy and practice, the rise of Hatha yoga in the West. We’ll begin with an overview of the Yoga Sutras, or principles, as explained by the Hindu philosopher Patanjalin. Physically, we will focus on cultivating and practicing the asanas (postures) with the yogic breath (ujjayi). Many aspects of Iyengar, Ashtanga, Bikram and more will be discussed and practiced to form an enlightened and well rounded Hatha Yoga practice.

All six weeks result in a deeper understanding of the term yoga and the physical practice that surrounds it resulting in a more supple, subtle Mind, Body & Spirit

Kim began the philosophical practice of yoga in 1990 while working on her undergraduate degree at DePaul Univesity. After developing her own practice in the Iyengar and Ashtanga styles, she completed her teacher training with YogaWorks in 2003. Kim then began teaching Vinyasa system classes at mark Whitwell’s Heart of Yoga and Ashtanga based classes at UCLA’s John Wooden Center. Kim offers strong, rhythmic and fun classes. While emphasizing breathing and core alignment, students are encouraged to practice according to their individual needs.

Please, call or email us to register!
Phone: (314) 276-9882
Email: info@indigomassagetherapy.com

To celebrate this holiday of togetherness, we are transforming our studio into a Couple’s Massage Destination, offering massages by reservation at a special price that you cannot miss…..

$50 reserves your appointment
and you pay only $50 when you arrive!
(add hot towels for both of you for $20)

Connect this Valentines in an unique way!