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A mother and her son

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March 11, 2021 will be forever ingrained in our minds. That was the day we heard our oldest son (15 years) has Level 1 Autism Spectrum Disorder (ASD). 

ASD is a behavioural disorder of speech, communication, social interaction, and repetitive type compulsive behaviour. There are three levels of ASD recognized by the DSMV (Diagnostic and Statistical Manual, 5th edition). The three levels of severity for ASD include:

  • Level 1: Requiring Support: Problems with inflexibility, poor organization, planning, switching between activities, which impair independence. Poor social skills, difficulty in initiating interactions, attempts to make friends are odd and unsuccessful.
  • Level 2: Requiring Substantial Support: Marked difficulties in verbal and nonverbal social communication skills. Markedly odd, restricted repetitive behaviours, noticeable difficulties changing activities or focus.
  • Level 3: Requiring Very Substantial Support: Severe difficulties in verbal and nonverbal communication. Very limited speech, odd, repetitive behaviour; many express their basic needs only.
  • Level 1 can almost be invisible. Some people won’t see Brennan as anything but a normal teenager prone to mood swings and an aversion to hanging out with adults, lol. But it was a long and winding road getting Brennan diagnosed and while some people don’t believe in labels, we’re grateful.
  • We had suspected off and on throughout the years that he may be on the spectrum, but no professionals took notice. That was until January of this year. Brennan and I had a meeting with a social worker, who we will be eternally grateful to. She asked within minutes of meeting Brennan if I wanted an assessment done. “Yes,” I emphatically replied, and thus begun the process. We were able to make arrangements with Children’s Autism Services of Edmonton (CASE) very quickly for an 18 hour+ assessment over the course of a week. And just like that, our suspicions were confirmed.
  • Brennan always had quirks and as parents we adapted to whatever his latest one was. Looking back it almost seems there were signs the day we brought him home from the hospital. Having had a c-section (maybe his stubbornness began in utero, refusing to come out of breech position) we didn’t leave the hospital until he was three days old. That’s when I discovered that as an infant, he didn’t like having his clothes off. He screamed so much as I dressed him in the outfit I had picked out to bring my first baby home in, that a nurse poked her head in the door to see if everything was okay. This aversion to being undressed continued for some time.
  • As I got my strength back and he grew, we started venturing outside the house. Brennan never liked being still, so the car had to keep moving, or the stroller had to keep moving, otherwise he screamed bloody murder.
  • Later as a baby/toddler we never had trouble leaving Brennan at childcare, the opposite in fact. When he’d see us coming to pick him up, he’d run the other way – he didn’t tolerate transitions well. And rather than join the group of other children, he always went off on his own. Family members would comment how well he played in his room on his own. He still prefers alone time in his room.
  • Potty training Brennan did not come easy or early. In fact, public washrooms would send him screaming out the door. Too scary, too loud. We adapted by finding him somewhere discreet outside to do his business or if we could, held the door open so it didn’t echo – even letting him leave and we’d flush the toilet afterwards. Outsiders may have thought he was in Pull Ups too long, but believe me, we tried every potty training trick we could find.
  • Loud noises bothered him, talking toys frightened him, and he phased through different self-soothing behaviours such as thumb sucking, a must-have stuffy, rocking, blinking and hand gestures.
  • We became more concerned with Brennan in the later stages of elementary school when he seemed to shut down after having been a very active and joyful boy. He barely spoke to us and seemed unhappy. That’s when we began a course of counsellors – never hitting the right mark. Even more recently trying medications for anxiety, attention and obstinance. None of which worked, none of which would work for Brennan on the ASD.
  • This diagnosis doesn’t change him in our minds but it has been a relief in many ways. Now we know why. We know he can’t help the fact that he seems to stare off into space during family gatherings. He can’t help that he needs to escape noisy atmospheres. He can’t help his preferences for foods and how they appear on his plate. He can’t help his anxiety and lack of conversation skills. And with this knowledge comes guilt. Guilt that we tirelessly tried to get him to change. Fortunately kids are resilient and forgiving.
  • ASD is not an excuse but a jumping off point to improve in the areas that are struggles, and who doesn’t have those, and shine in the areas that are his strengths. That’s right, there are some advantages. Did you know there are some companies who deliberately hire individuals with ASD because of their ability to narrow their focus and put all their energy into one specialized task? Yup. Temple Grandin, who works tirelessly on animal welfare and ASD education, has suggested that Silicon Valley is full of undiagnosed ASD people. And she should know, she was diagnosed when she was 4-years-old.
  • Brennan’s future has never looked brighter. We are already part of support groups, he is in a teen hangout (currently virtual) with other ASD Level 1 kids just like him. He is going to be working with professionals on his conversation and social skills. He has the most understanding and hard working teacher this year who is part of his success team.
  • There may be hurdles yet such as transitioning to senior high next year. And we worry if he will attend post-secondary school, be gainfully employed all his adult life, or if he’ll live independently and experience romantic relationships.
  • What we have learned is that Brennan is Brennan. He can surprise us in amazing ways and force us to pivot when we least expect it. He is the most gentle soul you will ever meet and those who get to know him, can’t help but love. him.
  • Mother’s intuition kept me at it; there is support out there. Do your research, our children are our number one job.

13 isn’t bad luck: Here are 13 benefits to strength training over the age of 50

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1. Rebuild muscle. That’s right, studies have shown that a program of resistance training for even three to four months can rebuild muscle in people 50 to 90 years of age.

2. Recharge metabolism. Your metabolism rate increases energy use both during exercise and in recovery.

3. Reduces fat. ‘Nuff said.

4. Reduces resting blood pressure.

5. Improves blood lipid levels. Up with the good cholesterol and down with the bad cholesterol.

6. Enhances post coronary performance. That means speeding recovery from a cardiovascular event.

7. Diabetes resistance. People who have desirable body weight and higher levels of muscular fitness have a lower risk of developing type 2 diabetes.

8. Increases bone density. That means a strong and injury-free musculoskeletal system.

9. Decreases physical discomfort. Areas include lower-back pain, arthritis and fibromyalgia.

10. Enhances mental health.

11. Revitalizes muscle cells. The fountain of youth for muscle tissue.

12. Reverses physical frailty. Do you want to be able to get up and down stairs and go to the bathroom by yourself?

13. Helps in the fight against cancer. There are a variety of health and fitness benefits during and after cancer treatment including reduced fatigue and increased muscle strength.

Message me today if you’re wanting to start a strength training program.

The number 108 has a lot of significance

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Have you ever seen the number 108 around a yoga studio? Or maybe you’ve seen it somewhere else and wondered, “what the…?”

The significance of the number 108 is open to interpretation. Over time, there has been much spiritual and scientific relevance given to the number.  For many, the number 108 is a sacred number.

Here are some spiritual and scientific meanings and facts attributed to the number 108:

The wholeness of existence – Renowned mathematicians of Vedic culture viewed 108 as the number of the wholeness of existence.  Astronomically, there are 27 constellations in our galaxy and each has 4 directions. 27 x 4 = 108.  In other words, the number 108 covers the whole galaxy.

The distance between the Earth and the Sun is roughly 108 times the diameter of the Sun.

The distance between the Earth and Moon is roughly 108 times the diameter of the Moon.

The diameter of the Sun is roughly 108 times the diameter of the Earth.

A mala* comes as a string of 108 beads plus one guru or guiding bead.

The Chakras are the intersections of energy lines, and there are said to be a total of 108 energy lines converging to form the heart chakra.

In Yoga, 108 Sun Salutations are often practiced to honour change such as at the beginning of a new season.

Tibetans have 108 sacred holy books.

Many Hindu and Buddhist temples have 108 steps.

There is a lot to consider here and taking all of this into account, with a simplistic viewpoint, you could say that the auspicious number 108 connects science with the human mind, body and spirit.

Is there a particular meaning or fact that you like the most? Let me know, I’d love to hear from you.

* If you’re not sure what a mala is, check my blog post dated Feb., 20, 2017.

How to make the most of your home yoga practice

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Whether by choice or COVID restrictions, you may find yourself rolling out your yoga mat at home these days. It can be challenging but not impossible to move, stretch and strengthen while at home.

You only need to clear enough space as your mat takes up. If you have yoga props such as blocks, strap or bolster, make sure to round them up before you start. If you don’t have these props, get creative, even a dog leash works as a yoga strap in a pinch.

Sit down and explain to the people you live with, how important it is for you to be able to carve out the space and alone time to practice. Have all your points well thought out before hand. If you need yoga to help your mental health, stress that to your loved ones, and that when you’re in a better place life is better for them too. Maybe make a deal to exchange alone time; they protect your time so you can get a session in and you give them alone time to pursue their interest or hobby.

Maybe your home practice could include your partner or kids or the whole family. Know your intention for your practice. Is it to be alone? Could you use some “date” time with your partner? Do you need to connect as a family? Does your family need to move their bodies more? There’s also something to be said about an accountability buddy. You might even commit to a virtual practice with a friend.

Put it into your schedule just as if you were leaving the house and going to a public class. Change into that same outfit you’d wear and fill “that” water bottle so you feel your best.

Check in with your body and what kind of practice it needs. A more vigorous style perhaps vinyasa or a strength building, or, maybe you need a quieter practice of yin or restorative yoga.

Think of the five senses when setting up your practice space. What do you want to be looking at? Can you set up in front of a window? Is there an inspirational photo, quote or object you could have within view? Would you like to light a scented candle, incense, turn on a diffuser or rub some essential oils on your wrists? Would dimming the lights help set the scene? You might like some quiet music or maybe noise cancelling is what you’re after. Depending on the time of day you practice, you may like to bring your morning brew or a breakfast juice, later in the day some lemon water or chamomile tea. Wearing comfortable clothes is a given but you might bring a blanket and pillow for relaxation. Leave your phone in another room and anything else that may distract you.

Don’t think all or nothing. It doesn’t have to be a 90 minute practice seven days a week. Do you have five minutes one day, 20 minutes another day? Consistency is more important than anything. Once a week, five times a week? Make sure it aligns with your schedule.

Remember why you started and have reasonable expectations for your home practice. If you set the bar too high and then are disappointed, you may give up and I would never want that 🙂

I can help with your at-home practice. Michelle Anderson Fitness & Yoga Online Studio is an on-demand platform with a low monthly membership fee, no contracts. Head over to www.michelleyoga.net to get started today.

April is Foot Health Awareness Month

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Your feet are your foundation, like roots into the earth. Your basic interaction with your environment is determined by the way they stand on the ground. Your feet are quite literally the foundation of every physical action where weight bears down on your feet.

When we’re young, our feet feel fine; we take them for granted and we hardly think about them. We’re never taught what a healthy foot is and how important it is to keep them healthy. Well-developed foot muscles and strong arches are essential.

Just as you do for the rest of your body, you can strengthen and tone your feet and increase their range of motion. The feet  are one of the first places in the body where the muscles begin to contract and restrict us as we age, and this affects how the rest of our body moves.

You have muscles in your feet that should enable each toe to move by itself. Watch for my tips this month or better yet, join me on the mat at one of my weekly classes. Check www.michelleyoga.net for my teaching calendar.

Sunday, March 21, International Day of Forests

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“And into the forest I go, to lose my mind and find my soul.” This quote from John Muir may sum up the benefits of forest bathing.

Forest bathing or shinrin-yoku in Japanese, has scientific and anecdotal evidence to improve your health. Shinrin in Japanese means forest and yoku means bath.

Why do we feel so much better when we are in nature? Why is it that we feel less stressed and have more energy just by walking in the forest?

American biologist E.O. Wilson believed that because we evolved in nature, we have a biological need to connect with it. And this affinity for the natural world is fundamental to our health. When we are in harmony with the natural world we can begin to heal. Our nervous system can reset itself. We are refreshed and restored.

Research in Japan on elderly people has found that people live longer when their homes are within walking distance of a park or green space.

Korean scientists have been tracking older women as they walk through forests and urban areas. When the women were walking in the forest, their blood pressure, their lung capacity, and the elasticity of their arteries improved, whereas an excursion into town showed none of these changes.

Take in the forest through your senses. When you connect to nature through all five of your senses, you begin to draw on the vast array of benefits including; reduced blood pressure, lower stress and increased relaxation, improved cardiovascular and metabolic health, lower blood-sugar levels, improved concentration and memory, lifted depression, anxiety and anger, improved pain thresholds, improved sleep, improved energy, boosted immune system, and, weight loss.

To engage your five senses; listen to the birds and breeze rustling in the trees, look at the different greens and the sunlight, smell the fragrance of the forest and breathe in the natural aromatherapy, taste the freshness of the air, touch the trunk of a tree or dip your fingers or toes in a stream or lie on the ground.

There’s more in the air of forests than just smells; negative ions. Ions are charged particles in the air. They are said to have energizing and refreshing effects, and to help increase mental clarity and our sense of well-being. Trees exist within a bioelectrical field which follows a rhythmical pattern. The voltage is lowest in the early morning and at its highest at noon. The seasons also affect the voltage.

The good news is that even a small amount of time in nature can have an impact on our health; take a picnic, take your shoes off – outdoors and indoors. You can listen to the sounds of the forest. A view of nature from your window or a picture of nature and green vegetation even on your computer or phone screen. It may be no coincidence that Buddha became enlightened while sitting under a bodhi tree. Try practicing yoga under a tree. Even practicing yogic breathing. Spending time in nature can boost problem-solving ability and creativity by 50 per cent. 

On the list of cities in the world which have the most green space, two of those spots go to Canada, Toronto and Vancouver are 6th and 2nd respectively.

With files from The Hidden Life of Trees by Peter Wohlleben, Tree Yoga: A Workbook by Satya Singh and Fred Hageneder and Forest Bathing by Dr. Qing Li.

The Hip Connection

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Have you ever heard a yoga teacher say “We hold emotions in the hips?” There is actually a remarkable connection between your hips and emotions.

When you feel angry you unconsciously clench your jaw, and this same action of clenching happens in your hips when you feel threatened, which is the fight or flight response. Our natural response to stress is to use our hips to take flight. Or in fight mode, we bend forward and raise our knees up into a fetal position to protect our core.

These actions use the hips and when these muscles have been clenched tightly they shorten and the full tension is never fully released. It not only traps muscular tension, but also deep cognitive emotion felt at that time.

This unconscious tension can be held and stretching hip muscles causes a release and allows emotions to escape.

When we let go of things that no longer serve us (i.e. habits, relationships, jobs, muscular tension), we make room for other things to come into our life.

After exploring hip openers and “letting go” in our practice, we start adding in – introducing strengtheners of the supporting muscles.  January is a good time to “let go” of the previous year and be ready to receive what the New Year has to offer. But adding hip openers and strengtheners will always help serve a balanced practice.

Virabhadrasana II/Warrior II

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• Bent knee is stacked over ankle

• Spine is perpendicular to the floor

• Hips face forward

Misalignments:

• Knee tracks over ankle

• Back arm drops below shoulder height

• Leaning over front knee

• Shoulders are lifted

• Hips are not level

Benefits:

• Develops strength and balance

• Increases concentration

• Strengthens feet, ankles, thighs, hips, arms, shoulders and neck

• Increases Range of Motion (ROM) in the hips

• Stretches and tones the inner thighs

• Firms and trims hips, abdomen, buttocks, thighs and arms

Predicted health and fitness trends for 2021

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The #1 fitness trend for 2021? Online training! I can be a part of your plan; I recently launched an online yoga and fitness studio at www.michelleyoga.net. For the low monthly price of $25 you have unlimited on-demand access to a variety of yoga and fitness classes – anytime, anywhere.

We’ve been in a global pandemic for nearly a year now. It has changed the way we exercise and changed our needs for self care and mental health care.

Exercise is medicine. In short, more people are going to be looking at fitness as a means to achieve both physical and mental health not just a slimmer figure.

Keeping fit and healthy, both physically and mentally, has never been more important than during COVID 19 crises.

While at-home workouts might have seen a growth in popularity, out-of-doors has been king. During 2020, Strava’s community grew by about two million new athletes each month. Others dusted off their bikes and this winter in our suburb, there was an increase in areas where people could skate, ski and snowshoe.

For many of us, weekends without social plans resulted in daily (if not twice daily) walks around our local areas, whether it involved a socially distanced catch-up with a friend in the park, or a lengthier hike on the trails.

Dog ownership increased and some poor pups were led out on their leashes more times than they may have cared for.

It’s unsurprising seeing as walking outside is one of the best ways to enjoy low-impact fitness in nature and escape the mundane 9-5 home office, while also giving your mental health a boost.

Quick-fire workouts continued to be popular. With attention spans and working schedules ever more stretched, it’s no wonder people are continuing to desire micro-HIIT workouts which are a short burst of high intensity interval training that can range anywhere from three minutes to 20-minutes (the recommended maximum time, three times a week).

There was of course a drastic change to the digital world and corporate wellness. Online gyms and virtual stress management will still rule in 2021.

Families figured out their very own at-home gyms, complete with skipping ropes, yoga matts and dumbbells.

The annual American College of Sports Medicine’s Health and Fitness Journal (ACSM) worldwide survey to determine industry trends by health fitness professionals, ranked 41 possible trends on a scale of 1 (least likely to be a trend) to 10 (most likely to be a trend). The COVID-19 pandemic certainly made an impact on the 2021 survey. The new #1 trend for 2021 is online training which was #26 for 2020. The following were the top 20 predicted trends for this year:

1. Online training 2. Wearable technology 3. Body weight training 4. Outdoor activities 5. HIIT 6. Virtual training 7. Exercise as medicine 8. Strength training with free weights 9. Fitness programs for older adults 10. Personal training 11. Health/wellness coaching 12. Mobile exercise apps 13. Employing certified fitness professionals 14. Functional fitness training 15. Yoga 16. Exercise for weight loss 17. Group training 18. Lifestyle medicine 19. Licensure for fitness professionals 20. Outcome measurements.

Yawning is our body’s way of saying 20 per cent battery remaining

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A student yawning in a yoga class recently reminded me of my early days on the mat where I would yawn uncontrollably. Another student I had would yawn audibly over and over again potentially disturbing other practitioners.

Yawning is an energetic purge and something that happens when the body relaxes. In a yoga class we can start to detach from our day and focus on our bodies and energy through moments of relaxation. So it’s completely normal, and a very logical thing to do in a yoga class. It doesn’t mean we’re bored or even tired.

It usually starts at the beginning, in Pranayama breathing. The brain is getting stimulated with more oxygen due to deep conscious yogic breath.

When we yawn our bodies are doing yoga involuntarily. A good yawn can be refreshing, flushing the skull with fresh, oxygen rich blood, and heightening our mental focus and clarity.

Studies reveal that yawning is an involuntary mechanism that assures that the body will become more alert. Yawning is literally waking up the brain with cool air. The cooler air seems to stimulate the brain cells into working more efficiently, keeping us more awake and alert.

Oxygen, is our most basic need. It fuels our body. Every cell in our bodies, especially the brain, craves oxygen. Yogis speak of “prana,” which means many things, but on the most mundane level, it means “oxygen.” The yogic science of Pranayama is a system used for maximizing the body’s efficient absorption and utilization of oxygen. In many cases people breathe very quickly and do not inhale all the way. This is called shallow breathing. Many people find themselves yawning while they are doing yoga because of a lack of oxygen.

As well, many people in the modern world experience great stress and their “flight or fight” response is working overtime. Since stress hormones are very stimulating, many people may not notice how tired they really are until they get into a situation like yoga; in which they start to relax. Some yogic breathing practices can also very quickly lead to relaxation and rest, which then leads to yawning. We so often neglect to think about the way we breathe because it is something we do naturally. However, correct breathing is important to enhance your yoga practice but also to improve your physical and emotional well being.

Yawning also seems to be contagious for what ever reason; once one person starts, it can spread like wildfire. As with students who fall asleep in Savasana (Corpse Pose), yawning may signal a sleep deficit.

Has all this reading about yawning made you yawn? Next time you’re in class and feel a yawn come on, don’t suppress it, let it out.

The meaning behind the symbol Om and why we say it in class

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Om or Aum is a sacred sound and a spiritual symbol in Indian religions. It signifies the essence of the ultimate reality, consciousness or Atman. More broadly, it is a syllable that is chanted either independently or before a spiritual recitation.
In Hinduism, Om is one of the most important spiritual symbols. It refers to Atman (soul, self within) and Brahman (ultimate reality, entirety of the universe, truth, divine, supreme spirit, cosmic principles, knowledge).
It’s a sacred syllable that is considered to be the greatest of all the mantras, or sacred formulas. The syllable om is composed of the three sounds a-u-m (in Sanskrit, the vowels a and u coalesce to become o). Thus, om mystically embodies the essence of the entire universe. It is uttered at the beginning and end of Hindu prayers, chants, and meditation and is also freely used in Buddhist and Jain ritual. From the 6th century, the written symbol designating the sound has been used to mark the beginning of a text in a manuscript or an inscription.
Om is like the Zamboni for the mind. It’s a mental reset with scientific backing. A study published in the International Journal of Yoga found that chanting Om reduced activity in the limbic system, the part of the brain associated with stress and emotions. Studies show that silent repetition does have an effect. The power of Om is greater than the aural sound.

There are three different sounds of Om (A-U-M) .
The bottom left curve represents the sound of A (aahh) and the first or waking state of consciousness. This is our conscious mind and where we experience the world through the five senses. The bottom right curve represents the sound of U (oohh) and the second or dreaming state of consciousness. We experience this beyond our physical bodies in our active unconsciousness and energetic realms. The top left curve represents the sound of M (mmm) and the third or deep sleeping state of consciousness. Represents the spiritual forces of the universe and the connectivity it provides. The dot located at the top represents the silence after chanting Aum and the fourth or samadhi state of pure consciousness. This is the highest state of consciousness where you experience absolute stillness and oneness with all creation.
Om is a very simple sound with a complex meaning. It is the whole universe coalesced into a single word, representing the union of mind, body, and spirit that is at the heart of yoga.
The sound of om is said to contain the entire universe. It is the first sound from the beginning of time, and it also encompasses the present and the future. As such, its importance and power are difficult to overstate. In a yoga setting, the chanting of om at the beginning of class ushers practitioners into the time and space that is about to be spent on the mat or in meditation. Likewise, an om at the end of class signifies that your physical practice has ended and it is time to re-enter society.
Chanting with a group of people also serves to unify the group and create a sense of community. As you feel the vibration of the chant and lose the sound of your own voice among those of your classmates, it’s possible to feel at one with other people and even with the universe.
The sound Om, when chanted, vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature. As such, AUM is the basic sound of the universe, so by chanting it, we are symbolically and physically acknowledging our connection to nature and all other living beings.

Sharpen your focus on and off the mat

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Notice if your experience in your practice is different using these drishti points.

You may have heard me use the word drishti during a yoga class. Drishti is the Sanskrit word that means gaze. Each yoga pose has a drishti point, they are; tip of nose, third eye, navel, thumbs, hands, big toes, far to the right, far to the left, and, up to the sky.

If your gaze is steady and focused, your mind will be too. Wandering eyes equal a wandering mind; focused eyes equal a focused mind.

Our practice is grounded through drishti. Our eyes set on a physical, fixed point and we hold our gaze steady. It is essential for stability.

This focus sends soothing messages to the nervous system and brings the mind from distraction to direction. With drishti you are focusing your consciousness. Drishti allows you to to slow your mind and engage more deeply in your practice. Relax your eyes and set them on a fixed point. Your eyes should be soft and tender. Hold your gaze steadily for the duration of the pose. Drishti is key to all balancing poses. Balance comes from a calm, non-reactive mind. We set our mind, beginning with our eyes. If our gaze is steady and focused, our mind will be, too.

Of course we are practicing on our mat to take our yoga off the mat. We need focus in our life. If everything is a priority, nothing is a priority. We need to narrow our focus and find balance in our daily lives.

The following are some examples of poses and the drishti points.

In seated twists take your gaze to the side. Do not strain your eyes, keep the muscles around the eyes relaxed and gaze soft.

In seated forward folds and boat pose, the gaze is to the toes.

In standing forward fold, the gaze is to the tip of the nose. And in half standing forward fold, the gaze is to the third eye.

In downward facing dog the gaze is to the navel. And in upward facing dog the gaze is to the tip of nose.

In Warrior I the gaze is to the thumbs; in Warrior II gaze out over the front hand, in reverse warrior the gaze is to the third eye.

In extended side angle the gaze is upwards, in triangle the gaze is to the hand, in balancing half moon the gaze is upwards.

In fish pose the gaze is to the third eye.

When you hold your gaze on something steady, your body will have an easier time finding steadiness as well.