When God says, “No” and “Slow” with a Broken Toe

• A LESSON OF PATIENCE •

A week ago, a landed in Phuket for my first day of my mini-girls getaway and a girlfriend’s wedding. Within hours of starting my holiday, I managed to bunk my toe while walking into the pool. Yup, nothing dramatic. Just walked into the pool. My toe caught something, most likely the bubble jet and that was it. For the next 6 weeks, I will be nursing this.

Meanwhile, let’s just say this trip was very relaxing. Thanks to my girlfriends who were very thoughtful and patient with me, they worked around my schedules and took real good care of me. I’m so thankful and blessed with these girls.
Today is 1 week after the incident. (By the way, day 6’s bruising seemed the worst! But the pain has subsided though). I am back home and wondering what all of this meant. The minute I landed, my hubby was off on his work travel trips as usual and I was left to unpack, catch up on work and house chores all awhile being slowed down by this toe. My older son also managed to sprain his ankle. So that’s double trouble! Before I went on trip, I had wrapped up most of my yoga teaching for the year and was hoping to get a breather and move quicker with the clearer schedule. 

Turns out – NO. God has different plan for me. He had timed this perfectly, in fact. I hear Him speaking “SLOW” in my life, as in “slow down”. 

If I still had many classes to run, it would be an awful feeling. And while I wanted to run fast, God is holding me back – Teaching me a lesson of patience (slow down). Teaching me it’s not always about what’s being done but what’s being. Yup, period. What is “being”.

It isn’t natural for me. And I must say, it was frustrating to come back from holidays as first with this. But hey! That’s why I love Jesus. He gets me up on my feet. No matter how I feel, I can calibrate the minute I think of His love for me. I know there’s ALWAYS SOMETHING GOOD in everything. Because I’ve got a good good Father watching over me!

Resting a little, slowing down a little more, and learning a little more.
#thankyouJesus

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Juice Detox Clears Vision. But really? 

BACKGROUND

If you follow me on social media, you will know about my debilitating migraine condition.  In the past 3-4 months, they have worsened and I’ve now been put on preventative medication by my neurologist. 

I have now been on the medication for a month. Have things drastically improved? No. On saying that, I haven’t given it a long enough time to give it a fair assessment. The caveat is that the success rate is 65% and that I had to give it 3 months. So I remain hopeful.

Meanwhile, I have really taken a step back to examin my current lifestyle and what has changed in the past 3-4 months. 

Apart from the demands of every day mummy/wifey duties and my growing ministry to manage, I cannot isolate any changes in life that could have worsened the migraine condition. Either that, or it could be the summation of small things such as dining out more and dropping my gym workouts and just that extra bit of stress with life. 

I wondered if going back to some clean eating may decrease the frequency of the migraine attacks. 

Without much of a clue on where to start, I decided to experiment with the cliché – the 3-day Juice Detox. 

What I had hoped for was some weight loss and to minimise the belly bloating. I was also hoping to see some improvement in migraine frequency and relief from migraine symptoms. 

In the end, I took it on for 4 days. Yes, 4 days without solids.
​​

IN SUMMARY, HERE ARE THE ‘Why’s

  1. My BODY felt like the detox, not my mind. 
  2. I wanted to try something different to see if my migraines would get relief.
  3. My belly had been so bloated and I’d put on a couple of kilos from poor eating and sleeping habits in the past few months. I needed something to kick me out of those patterns. 
  4. I needed to replenish and nourish my body. How can I pour an empty glass? My body is the temple which houses the Holy Spirit. I want this to be a healthy temple (not just from the outside)!


AND THE RESULTS?

  1. Not much of any weight loss – 0.5kg of water weight, to be precise
  2. Belly bloating was relieved (only after 3 days though. The first day, I was even more bloated than before but it’s normal)
  3. Nope, did not lose fat. (Who am I kidding? But then again, that wasn’t really the point of the exercise.)
  4. Second day was the hardest. “Halfway is always hard.” Think marathon, workout, entrepreneurship.. But I used it as a time for prayer when my mind became weak.
  5. Skin is clear and supple.
  6. Slept well.
  7. Woke up refreshed.
  8. Concentration improved.
  9. A little fatigued during the afternoons but that’s just expected off as I’m consuming less calories than the body is used to.
  10. Sharper vision. Now this one is a surprise. No wonder the Chinese use this as a measure of health in Traditional Chinese Medicine (detox results in clearer vision).
  11. Last but not least, perhaps I knew I was going to be lethargic and I didn’t schedule much these 4 days, but it could also be the impact of feeling nourishment. My nerves are calm and I have had a very calm 4 days (contrary to what I had imagined.. “Hangry”…) 

Overall, it was a good experience. It wasn’t that hard to get through. I actually quite enjoyed it. I feel better and rejuvenated. 

A thought on saying this, the day after it ended, I got a medium-level migraine attack. So, I don’t think this juice detox did much for my migraines. 

WHAT WOULD I DO DIFFERENTLY?

(Assuming I would do it again..)

The only thing I might do differently next time is buy it from the likes of Urban Remedy. It’s hard work making them all yourself and by the time you buy all the ingredients, it works out to be around the same cost. 

WOULD I DO IT AGAIN?

Hmmmm… Tricky one. I wasn’t overwhelmed by the results of the detox. Perhaps when my vision gets a little blurred (which it can, from my migraines), I may consider a 2-day one. I’m actually a strong believer of balance and moderation in life. So I’m not sure that depriving my body of solids for 3-4 days is healthy, per se. 

In the right time and for the right reasons, I might consider doing it again. 

But the short answer is, no – probably not again unless God calls for it. Maybe something for Lent?

Throw Away Your Health Goals, please!

Have you ever:
1. said to someone, “I’m on a diet”?
2. typed this into Google “how to lose weight in 5 days..”

Google Search -Lose Weight

3. have you looked at Before and After photos and thought, “yeah, I want to try that workout.”?
4. have you wished you enjoyed working out or was more athletic like that girl back in high school?

If you answered ‘yes’ to any of them, then we have something in common and in this post I want to share with you something that changed my life.  I talk about it a lot in themes of my blog but probably not enough.

It’s literally throwing away setting ‘health goals’. It’s veering away from ‘I can do it’ with willpower.  It’s replacing this model of being a ‘goal-kicking achiever’ to being ‘willing’.  And then? No, ‘and then..’.   Yup, that’s it.  Just being ‘willing’.

This was how I started my talk at a recent workshop – Vision Casting & Life Strategies run by Fideliz Cruz.

I vividly recall the look in the audiences faces as I introduced this new concept of not having to ‘rely on your own willpower’  (not ALONE anyways) and replacing this concept with ‘faith’ and ‘willingness’.  There were confused faces, skeptical faces and raised eyebrows.  Until I showed them this….and then people were interested in what changed my life.

WillingnessOverWillpower

The left was when I was pregnant (I tried to find photos of post-pregnancy but I couldn’t find any. Surprise! And frankly it doesn’t make a difference because I looked practically the same) and the right was when my first born was 1 years old.

I was filled with willpower to lose my 25 kilos.  And I did it.  You see, I eat willpower for breakfast.  In fact, it’s my biggest enemy.  Because of this false sense of security, aka willpower, I have suffered from bulimia, anorexia, depression, anxiety and ended up in hospital many times in my life.  But at least twice for suicidal attempts.

My experience has told me that ‘willpower’ and kicking ‘health goals’ doesn’t sit quite right.  I’m sure some can relate, and others are like, “I kinda prefer to have your willpower.” And perhaps you sit on the other end of the spectrum, where you dream of your goals and never seem to be able to achieve them.

This is where I fault the system.  Relying on willpower sucks.

Willingness, on the other hand, is powerful.  It’s not judgemental.  It’s kinder.  It fits well for those who kick goals and those who don’t do so well with goals.  Either ways, we’re trying.  You can’t fail if you’re still trying, right?

Now, of course the questions is then, willingness to ‘what?’   I can’t answer that question for you but it must be something that is greater than your own being.  It must be sustainable.   Mothers can relate to this easily.  You are willing to sacrifice your needs for your children.

For me, it’s surrendering my willpower to control, to change things, to do things in My plan, My time,  My will ….to God.  You saw it coming, didn’t you?

Yup, here I am preaching again.  And get this.  I do it not because there is any specific gain.  It’s not a goal I’m kicking.   I preach because my life has changed since I’ve really picked up the cross and followed Jesus.  And I passionately feel it to share with you.

I’ve realised that He loves me in whatever shape, size or form I am.  He loves me no matter how many goals I kick or not.  There is no scoreboard.  In fact, because He loves me so much, it doesn’t matter if I put on a kilo or two every now and then.  He teaches me about balance and learning to love my body so that I am WILLING to treat my body with love and care.  Bring on a juice detox and do it with joy! Bring on a degustation and eat it with joy!  If you turn your eyes on Him, you’ll KNOW how important it is to stay healthy.

With this new lifestyle, I’m so thankful that my Vision is clear and my Lifestyle Strategy is rooted in a good place.  Everything I do, I turn my eyes to God and really trust in His health plan for me.  Not my own.

Today, if you’re wondering whether you could explore something different for your health goals, take time to ponder this verse from the Bible:

“For the kingdom of God is not a matter of eating and drinking, but of righteousness, peace and joy in the Holy Spirit,”  ~ Romans 17:14

Further to this, a genuine feeling of emptiness can sometimes be real and needs attention, too. Read more here.

 

Bone Matters | Wesley Mission School for Seniors

It was my honour and pleasure to be holding this holiday workshop for the students at Wesley Mission’s School for Seniors.  My heart was so full after today’s workshop as I saw happy souls walk away with courage and confidence in themselves both inside and out! Well done to all the speakers today and also the seniors for showing up! 

It’s a common misunderstanding that bones are like ‘dead matter’. That time is your bones’ worst enemy and that there is NOTHING you can do about it. 

Well, that’s NOT entirely true. In fact, bones are ALIVE and far more than the common misbelief. If they are alive, it means they need care! 

Bones are organs and continue to rebuild until you die. It’s just that their growth slows down as you age. As you age, bones do lose their strength (also measured as Bone Mass Density), which is why older people are more prone to breaking their bones. And even more frequent in female than in males. However, with dedicated care, you can prevent rapid loss of bone mass and even make changes to your (perhap, rigid) posture. Age is no limitation! 

For this workshop today, my audience was senior people all over 55+. The goal of the session was to help them understand that we are not ‘withering’ away with brittle bones. In contrary, the goal is to help them learn how about bone density, techniques to increase bone mass (particularly using yoga) and how correct postural alignment can be achieved over time. 

I’m not going to share the presentation on this blog post but for those who are interested, send me an email for further information. 

Some key takeaways from the session:

1. There are 206 bones in a fully grown adult body, representing 15-20% of body weight. 

2. Our body is continuously removing OLD bone and replacing it with NEW bone through a process called ‘remodelling’, all throughout our lives. 

3. Starting as early as 40 years old, the replacement of new bone becomes SLOWER than the removing. This is when bone mass density (BMD) starts decreasing. 

4. BMD is the highest between 20-45 years old with men having both larger and stronger bones than women. 

5. Women experience more rapid drop in BMD during their menopause years due to hormonal changes that stagnates the the speed of bone remodelling. 

4. Increasing BMD is important all throughout our lives through a healthy diet and exercise.

5. Yoga is a great way to increase bone density for the senior population due to its gentle and weight-bearing nature of the physical activities. ^However, please note that common ageing osteo or rheumatoid dysfunctions can have implications on the types of yoga poses one should avoid or practise. It’s is highly recommended that you work with a trained yoga therapies for a tailored yoga program and get clearance from a certified medical practitioner. 

6.  The recommended calcium intake for women over 45 is 1200mg and for men over 45 is 1000mg. Vitamin D is 1000ug for both groups. A common practise is to “increase” the calcium through taking calcium oral supplements. In a healthy diet for this population should see enough of calcium intake. So, it’s best to check with your doctor (drawing bloods) to see whether supplementation is required. Meanwhile Vitamin D may be the more prominent mineral that is lacking to help with bone growth, seeing the need for supplement intake.

7. Last but not least, we spent much time discussing the important of our anatomical alignment. How our muscles will naturally recruit the correct ones and find balance when we are able to bring ourselves closer to alignment. For most people, perfect alignment is not possible. In fact, I personally believe we all suffer from some sort of chronic holding pattern. But being constantly aware of anatomical alignment properties helps us identify chronic issues we may be experiencing and alleviating symptoms of them. 

8. Final note, we can trust that the bones will dry but the spirit never does. Therefore, remember always:

“A joyful heart is good medicine but a crushed spirit dries up the bones. ” ~ Proverbs 17:22

Resources:

Yoga for Menopause | Holy Yoga Therapy

Every week, I teach a seniors class and have a class full of mostly women well into or past their menopausal years.  Whilst there are still years away for me, it’s an extremely interesting and topical subject for me as a yoga therapist surrounded by senior women students and interacting daily with my mother who is currently experiencing symptoms.  I hope this is somewhat insightful to you, whether it’s you or a family member going through the unpleasant symptoms of menopause.

SPECIFIC ISSUE

Menopause
 menopause-depression-stress
Up to 70% of women experience menopausal symptoms during menopause which can last up to 10 years; although there are outliers which may extend beyond this duration.  Menopause can start as early as 40 years but most commonly experience in mid 40’s or 50’s – with the most commonly sighted average being 51 years.
Menopause occurs because of the sharp decrease of estradiol and progesterone production by the ovaries.   The rapid decrease in circulating estradiol levels at menopause impacts many tissues, from brain to skin.  Whether directly related to the lowered levels of oestrogen or not (contradicting research results), many women claim to experience hot flushes and other common symptoms such as:
  • Breast tenderness
  • Headaches, dizziness
  • Lower sex drive
  • Fatigue
  • Dry skin, itchy skin
  • Weight gain
  • Vaginal dryness; discomfort during sex
  • Mild loss of bladder control, frequent urinary urgency, incontinence
  • Disturbed sleeping, night sweats
  • Psychological symptoms e.g. depression, anxiety, inability to concentrate, mood swings, loss of self-esteem
THE BENEFITS OF YOGA FOR THIS ISSUE (SYMPTOM CONTROL)
In one study, yoga cut hot flashes by 31% and other research has found that regular yoga practise improved libido, mood   and craving control. [1]
Many menopausal women agree that heat, anxiety, stress and fatigue often bring on or intensify hot flushes.  Gentle yoga poses and practising mindfulness meditation can help sedate the sympathetic nervous system, in turn, allowing the parasympathetic nervous system (PNS) to take over.  The PNS slows the heart rate and brings the body’s systems back into balance.
Gentle inversion poses can sometimes help with insomnia to alleviate anxiety.  When done with restorative poses, the body can feel at rest.
Heart/Chest opening poses, such as Bridge pose or Supported Reclined Bound Angle, can help with lifting the spirit and opening up the emotional blockages such as depression and mood swings, with the overall effect of rejuvenation and fighting off fatigue.
Root lock (Mula Bandha) helps regain the control of the urinary urgency and frequencies.  Even just the bringing awareness to muscle groups and help manage the symptoms.
The breath work and meditation, particularly in Holy Yoga’s biblical intentions, will help with concentration and centering the mind’s focus,  lifting the ‘fogginess’ often experienced in hormonal fluctuations.

Biblical meditations on what The Word has to say about dealing with each of the menopausal symptoms is the most powerful tools in managing menopause.

CONTRAINDICATIONS

  1. If professional medical practitioner has advised against yoga.
  2. If there are any sharp pains while doing yoga poses, stop immediately.  Consult your yoga therapist to ensure the poses have been carried out correctly and if the sharp pain persists every time you get into a pose, stop and seek medical practitioner’s advice.
  3. If suffering from degenerative bone dysfunctions, such as osteoporosis and/or osteoarthritis, or spinal dysfunctions, such as kyphosis or lordosis, ensure there is physician’s clearance before doing yoga.  Pay kind attention to reclining poses and let yoga instructor know of  any known pains.
  4. If there are any blood pressure issues, take care in getting into poses wear the head is positioned below the heart vertically, e.g. forward fold and downward dog
15-30 MINUTE FLOW
1. Easy seated (10 sets of breaths relaxed, 3 sets of breath in Mula Bandha)
2. Mountain
3. Forward fold
4. Mountain with cactus arms -> Mini back bend
5. Childs Pose
6. Downward Facing Dog
7. Bridge
8. Plow/Shoulder stand/Legs up the wall
9. Happy Baby
10. Spinal Twist

11. Supported Reclined Bound Angle Pose

SOURCES & RESEARCH

  1. http://www.prevention.com/fitness/yoga/10-yoga-poses-to-relieve-menopause-symptoms
  2. http://www.yogajournal.com/article/health/the-graceful-change/
  3. http://www.replens.com/FAB-Blog/Fighting-Vaginal-Dryness/23/Menopause-FAQs-When-It-Start-How-Long-Does-It-Last.aspx
  4. https://en.wikipedia.org/wiki/Menopause#Signs_and_symptoms
  5. http://www.34-menopause-symptoms.com/articles/qa-what-happens-to-my-hormones-during-menopause.htm
  6. http://www.34-menopause-symptoms.com/treatments.htm
  7. http://www.huffingtonpost.com/2013/04/05/yoga-for-menopause-7-pose_n_2991865.html
  8. http://www.fitnessnetwork.com.au/resources-library/yoga-and-menopause
*Disclaimer:
These suggestions offered in the Holy Yoga With LoveJosephine yoga classes or therapy programs on www.lovejosephine.com are not intended to replace medical recommendations by your medical practitioners. It is highly recommended and, in most cases, essential that you stay compliant to the treatment advice given by a western medical professional.The suggestions and educational resource offered by Holy Yoga with LoveJosephine on www.lovejosephine.com are meant to be observed and used in conjunction with medical treatment. Neither the therapy programs nor yoga classes are designed nor recommended to replace medical treatment.
The resources offered here are intended to complement and support the medical treatment targeting the specified issue, with the goal of enhancing the well-being of the patient.

Yoga for Menopause | Yoga Therapy

Every week, I teach a seniors class and have a class full of mostly women well into or past their menopausal years.  Whilst there are still years away for me, it’s an extremely interesting and topical subject for me as a yoga therapist surrounded by senior women students and interacting daily with my mother who is currently experiencing symptoms.  I hope this is somewhat insightful to you, whether it’s you or a family member going through the unpleasant symptoms of menopause.

SPECIFIC ISSUE

Menopause
 menopause-depression-stress
Up to 70% of women experience menopausal symptoms during menopause which can last up to 10 years; although there are outliers which may extend beyond this duration.  Menopause can start as early as 40 years but most commonly experience in mid 40’s or 50’s – with the most commonly sighted average being 51 years.
Menopause occurs because of the sharp decrease of estradiol and progesterone production by the ovaries.   The rapid decrease in circulating estradiol levels at menopause impacts many tissues, from brain to skin.  Whether directly related to the lowered levels of oestrogen or not (contradicting research results), many women claim to experience hot flushes and other common symptoms such as:
  • Breast tenderness
  • Headaches, dizziness
  • Lower sex drive
  • Fatigue
  • Dry skin, itchy skin
  • Weight gain
  • Vaginal dryness; discomfort during sex
  • Mild loss of bladder control, frequent urinary urgency, incontinence
  • Disturbed sleeping, night sweats
  • Psychological symptoms e.g. depression, anxiety, inability to concentrate, mood swings, loss of self-esteem
THE BENEFITS OF YOGA FOR THIS ISSUE (SYMPTOM CONTROL)
In one study, yoga cut hot flashes by 31% and other research has found that regular yoga practise improved libido, mood   and craving control. [1]
Many menopausal women agree that heat, anxiety, stress and fatigue often bring on or intensify hot flushes.  Gentle yoga poses and practising mindfulness meditation can help sedate the sympathetic nervous system, in turn, allowing the parasympathetic nervous system (PNS) to take over.  The PNS slows the heart rate and brings the body’s systems back into balance.
Gentle inversion poses can sometimes help with insomnia to alleviate anxiety.  When done with restorative poses, the body can feel at rest.
Heart/Chest opening poses, such as Bridge pose or Supported Reclined Bound Angle, can help with lifting the spirit and opening up the emotional blockages such as depression and mood swings, with the overall effect of rejuvenation and fighting off fatigue.
Root lock (Mula Bandha) helps regain the control of the urinary urgency and frequencies.  Even just the bringing awareness to muscle groups and help manage the symptoms.
The breath work and meditation, particularly in Holy Yoga’s biblical intentions, will help with concentration and centering the mind’s focus,  lifting the ‘fogginess’ often experienced in hormonal fluctuations.

Biblical meditations on what The Word has to say about dealing with each of the menopausal symptoms is the most powerful tools in managing menopause.

CONTRAINDICATIONS

  1. If professional medical practitioner has advised against yoga.
  2. If there are any sharp pains while doing yoga poses, stop immediately.  Consult your yoga therapist to ensure the poses have been carried out correctly and if the sharp pain persists every time you get into a pose, stop and seek medical practitioner’s advice.
  3. If suffering from degenerative bone dysfunctions, such as osteoporosis and/or osteoarthritis, or spinal dysfunctions, such as kyphosis or lordosis, ensure there is physician’s clearance before doing yoga.  Pay kind attention to reclining poses and let yoga instructor know of  any known pains.
  4. If there are any blood pressure issues, take care in getting into poses wear the head is positioned below the heart vertically, e.g. forward fold and downward dog
15-30 MINUTE FLOW
1. Easy seated (10 sets of breaths relaxed, 3 sets of breath in Mula Bandha)
2. Mountain
3. Forward fold
4. Mountain with cactus arms -> Mini back bend
5. Childs Pose
6. Downward Facing Dog
7. Bridge
8. Plow/Shoulder stand/Legs up the wall
9. Happy Baby
10. Spinal Twist

11. Supported Reclined Bound Angle Pose

SOURCES & RESEARCH

  1. http://www.prevention.com/fitness/yoga/10-yoga-poses-to-relieve-menopause-symptoms
  2. http://www.yogajournal.com/article/health/the-graceful-change/
  3. http://www.replens.com/FAB-Blog/Fighting-Vaginal-Dryness/23/Menopause-FAQs-When-It-Start-How-Long-Does-It-Last.aspx
  4. https://en.wikipedia.org/wiki/Menopause#Signs_and_symptoms
  5. http://www.34-menopause-symptoms.com/articles/qa-what-happens-to-my-hormones-during-menopause.htm
  6. http://www.34-menopause-symptoms.com/treatments.htm
  7. http://www.huffingtonpost.com/2013/04/05/yoga-for-menopause-7-pose_n_2991865.html
  8. http://www.fitnessnetwork.com.au/resources-library/yoga-and-menopause

*Disclaimer:
These suggestions offered in the Grace x Strength With LoveJosephine yoga classes or therapy programs on www.lovejosephine.com are not intended to replace medical recommendations by your medical practitioners. It is highly recommended and, in most cases, essential that you stay compliant to the treatment advice given by a western medical professional. The suggestions and educational resource offered by Grace x Strength With LoveJosephine on www.lovejosephine.com are meant to be observed and used in conjunction with medical treatment. Neither the therapy programs nor yoga classes are designed nor recommended to replace medical treatment.

The resources offered here are intended to complement and support the medical treatment targeting the specified issue, with the goal of enhancing the well-being of the patient.

Yoga for Migraines (Traditional Chinese Medicine) | Holy Yoga Therapy

img_0268I’m a chronic migraine sufferer and I know what debilitating headaches feel like and how they can impact lives.  Needless to say, I’ve done massive amounts of research on this subject, using myself as the guinea pig.  Yoga therapy has not cured this but none of my yoga programs claim to cure anything.  Yoga has certainly helped relieve the symptoms and with pain management.  I am a big believer in Chinese Traditional Medicine.  I’ve found acupuncture to be the most effective in relieving and preventing my migraine attacks.  Below is something you could find helpful.  I certainly have!

SPECIFIC ISSUE
Migraines (Specifically Tension/Stress Triggered Migraines)
THE BENEFITS OF YOGA FOR THIS ISSUE (SYMPTOM CONTROL)
In relieving migraines with TCM principles using yoga, the benefits are that:
1. The breathing techniques in yoga helps to release tension and stress in the body, opening up the flow of chi’.
2. By practising yoga poses that put pressure onto the corresponding stagnant meridians, it can affect the ‘chi’ in a positive way.
3. Yoga gives the individual an opportunity to slow down and relax, relieving any tension that can cause muscles to tense up and cause stagnation of  chi’ which cause tension headaches/migraines.
4. Yoga also improves blood circulation throughout the body. Anytime you improve circulation (or ‘ chi’ through harmonising the ‘jing’ and ’shen’ properties of the body), that improves pain and stress.
CONTRAINDICATIONS
1. Pregnancy
2. Blood pressure issues
3. On medication
4. On medical advice against yoga or certain forms of physical activity
15-30 MINUTE FLOW
1. Lateral neck stretches
2. Childs pose
3. Downward Dog
4. Table Top/Cat/Cow
5. Sage
6. Seated Forward Fold
7. Seated Open A Fold
8. Head to knee (Half Open A)
9. Cow Face
10. Lying Knees to Chest
11. Happy Baby
12. Corpse
REFERENCES:

*Disclaimer:

These suggestions offered in the Holy Yoga With LoveJosephine yoga classes or therapy programs on www.lovejosephine.com are not intended to replace medical recommendations by your medical practitioners.

It is highly recommended and, in most cases, essential that you stay compliant to the treatment advice given by a western medical professional.

The suggestions and educational resource offered by Holy Yoga with LoveJosephine on www.lovejosephine.com are meant to be observed and used in conjunction with medical treatment. Neither the therapy programs nor yoga classes are designed nor recommended to replace medical treatment.

The resources offered here are intended to complement and support the medical treatment targeting the specified issue, with the goal of enhancing the well-being of the patient.