Friday, October 15, 2021

 

Yoga for Life

By

Nancy Dale, Ph.D.

June 16, 2021

                                                Yoga:  Beyond Perceived Limitations

 

The mind is the key to awakening the body.  Recently, watching Championship Boxing, a very precise dangerous sport that requires a lifestyle of conditioning, practice and dedication, a 33-year-old took up the challenge to regain a national title. Generally speaking, a boxer hits his or her physical prime between the ages of 28 and 35.   However, there are a handful of boxers who are no doubt special in the sense that they defy all logic and actually get better with age.

 

These special boxers use their technique and skill to make up for their physical decline. The older they get, the smarter and more experienced they become as they use their experience to beat younger, physically stronger opponents ( Evolve Daily, 2021). 

 

Unlike boxing champs, Yoga does not take a toll on the body but focuses the mind on mental on breaking through mental/physical limitations imposed by learned and habitual non-thinking lifestyle practices.  Yoga is a journey and exploration into new awareness to break limitations.

 

As the ladies pictured from the YMCA Yoga class, “form” is one of the challenges in performing each posture to loosen tight muscles/tissues with a goal of greater flexibility for enhanced oxygenation of the blood.  With the challenge of moving the body in ways that may be difficult to break limiting factors such as years of ingrained past muscle memory, each person gains personal insight through diligence, patience and dedication to progress with awareness to their own internal workings.

Part of Yoga practice is concentration on holding each posture for several deep breaths, as the body adjusts flexibility to maintain a new posture.  There is great sense of accomplishment when  small gains of breaking through limitations are achieved. The mind imprints a new conscious awareness each time a posture is initiated, held and repeated.  In a Yoga class, each person inspires the other person for inspiration and encouragement.

Today’s posture is “Ustrasana” or “Camel Pose.”  Practicing “Camel Pose” helps relieve lower back pain while stretching the front of the body, including the hip flexors and psoas muscle (the muscle that connects the torso to the legs (Master Class, 2021). In this pose, alignment is essential.  The tail bone is slowly pushed in towards the naval and tightens the pelvic area as the lower abs are lifted to give more space for the spine to ascend, curve up and back.  In order to make the pose more comfortable to practice, take three deep breaths before attempting to lengthen and curve the back while expanding the chest.  The Yoga practioners in the picture are doing various stages of “Camel Pose.” 

 

This posture is considered a base pose to boost energy, hence, it can be included in flow yoga sequences that involve the lower/middle/upper back. The core abdominals are especially strengthened in combination with the neck and psoas.

 

The posture can be practiced in various modifications until the body aligns more easily into a curve. “ Camel Pose” is often part of Iyengar Yoga sequences which stresses correct form for the most benefit.  When you begin to practice “Camel,” be patient and allow the body to awaken and release tension.  It is a great pose to incorporate into any Yoga practice.  You will feel a gradually release of the back to improve overall posture and feel greater flexion in everyday moment.

 

Think of Yoga as a life journey and exploration to ”Realization.”  Practice Yoga in all activities.

 

 

 

Saturday, June 8, 2019

YOGA FOR LIFE..WEEKLY COLUMN HIGHLANDS NEW SUN HEALTH SEC. JUNE 19 2019


Yoga for Life

By

Nancy Dale, Ph.D.

June 19, 2019

Yoga – Activating New Neuroplasticity in the Brain to Body



What we desire to learn in Yoga involves facing our personal reality about body/mind/emotions and retraining “muscle memory.”  Scientific research into “Neuroplasticity” or opening new brain patterns with repetition of activities such as in Yoga and strength training, influences the way the body is shaped.  Re-shaping the body begins in the mind, creating new neuron pathways that moves beyond past habit patterns lodged in the brain and activated in the body.



A dedicated Yoga practice opens physical/mental/emotional awareness of external/internal bodies. Initiating change., begins by cleaning out clutter in the mind, directly facing negative habit patterns and replacing negative results actualized in the body.  The first step in overcoming a problem is to recognize that you have a problem. The same can be said of starting a new habit. Positive change is led by awakened awareness and practicing a new way.



 The premise of Neuroplasticity is that the physical body retains a memory of what the mind experiences, and the mind, or brain and nervous system, retain a memory of what the body experiences. Linda Fehr, author of “Muscle Memory” says “it is basically NOT a type of memory which is stored in a body of a person but it is a memory which is actually stored in the brain of a person. Neuro pathways creating old or new ways, are created by repetition. (www.authenticityassociates.com/neural-plasticity-4-steps-to-change-your-brain.



According to Michael Merzenich from the book, “The Brain that Changes Itself” says “practicing a new habit under the right conditions, can change hundreds of millions and possibly billions of the connections between the nerve cells in our neural pathways. The human brain is made up of an estimated 100 billion neurons making a total of 100 trillion neural connections.”



“Neuroplasticity” means that new pathways in the brain are created and through focused practice can change habits, thoughts, routines.  The plasticity in the brain can link neurons together in new ways and create new pathways.”

Yoga practioners in the Gold’s Gym 8:45 a.m. class, Wednesday, demonstrate “Extended Side Angle Pose” to create awareness of lengthening the spine and muscles, breaking old patterns of slumping.  The emphasis in the pose is to extend one side of the body long, reaching the opposite arm over the ear as one leg is bent and the other one stretched out.   Notice the lengthening of the “side body” including the legs, arms and core, then repeat the pose two times or more on each side, holding it for several breaths.

The mind is a magical wand that only needs to be activated in a direction that will improve health and wellness. Practice and repetition with repeated long inhales and exhales with concentration is a beginning.  Join a Yoga class and be a part of the process!

 MORE INFO:  CONTACT nancydalephd@gmail.com

Wednesday, May 22, 2019


Yoga for Life

By

Nancy Dale, Ph.D.

May 27, 2019



Yoga: Building Resiliency in Mind/Body/Emotions



When we think of “resilience,” we think of “the capacity to recover quickly from difficulties, toughness.”  Webster’s dictionary adds, “It is the capacity of a strained body to recover its size and shape after deformation caused especially by compressive stress.”  As applied to Yoga, we might further add, it’s “the body’s ability to spring back into shape or elasticity.”  It is interesting that Webster expands the definition of “resiliency” as “compressive stress” response.  When we practice Yoga, we relieve stress recorded in the mind/body/emotions as we align the postures to avoid depositing negative thoughts/energy into the body that can deform and depress.  Thus, Yoga is about prevention and healing through resiliency.



Physics expands an understanding of “resiliency” as the “ability of an elastic material (animal tissue) to spring back to its original shape.”  Author P.G. Wodehouse says, “In certain men there is a quality of ‘resiliency’ or sturdy refusal to acknowledge defeat.”



Our bodies are “flexible,” unless over time, we seal in tightness/negativity and never let it go.  Holding onto past negativity in the mind, changes our body/personality as often revealed in our posture/facial expressions.   When we are stressed, our beautiful smile may disappear into a perpetual frown, the pace of a brisk walk slows down, our shoulders stoop from the “weight of the world” as frustration and resulting irritability take hold of our consciousness. We may not laugh so often, our breath is shortened and subconsciously this absorption becomes our “new normal.”  Our body speaks of negative communication with ourselves and others.



Yoga teaches patience and resiliency in learning challenging Yoga postures that uplift the Spirit and brighten our world.  During a Yoga class, the mind becomes so focused on the poses that no other thoughts enter the mind.  It takes focus and concentration with slow movements aligned with the breath, to awaken a new spirit of Joy from within as we learn Yoga postures.



Yoga postures are challenging.  Isn’t it wonderful to find a new challenge that brings positive feedback and growth!  As we work through the poses within our present ability, we gradually break through long term “muscle memory” and realign the body for positive mental/physical/emotional health. 



Let’s practice new alignment and resiliency through “Eagle Pose.”



Stand in Tadassana or Mountain Pose, feet shoulder width apart in alignment with the ankles. We don’t think of “Eagle Pose” as looking like an Eagle, as Yoga names do not always reflect a “picturesque” image of words but helps to remember the postures.



Stand with the back and buttocks flat against a wall for balance/support.  Gradually, bend the knees, then wrap one leg around the bent knee of the other.  Slowly, move the back away from the wall as the arms are extended forward, crossed inside of the other.  Yoga practioners in the 5:30 p.m. YMCA Yoga class demonstrate how it is done.



“Eagle Pose” works on flexibility of the back, the legs/arms as balance away from the wall is gradually maintained.  “Eagle Pose” releases muscle tension in the thighs, hips, knees, arms as resiliency and flexibility are gained. Concentration and focus are key to moving forward. 



We start every Yoga class with the “beginner’s mind.”  Then, the more we practice postures that require reflection and stamina, our resiliency and plasticity of mind/body/emotions grow.  However, it is more fun to learn for yourself as you observe gradual positive changes in the mind/body/emotions.  Improving “resiliency” is positive feedback for your effort over time.  Yoga is a lifelong practice.
WEEKLY COLUMN IN HEALTH SECTION OF HIGHLANDS NEWS SUN.  If anyone would like to publish this in another publication, please contact me at nancydalephd@gmail.com

Sunday, May 12, 2019

Yoga for Life: Pigeon Pose to improve mobility/flexibility


Yoga for Life

By

Nancy Dale, Ph.D.

May 13, 2019



“Pidgeon Pose” - Opening Tight Hips to Increase Range of Motion



“Pidgeon Pose” is encountered with pleasure or reservation for those not familiar with the

benefit of practicing this pose to release tension/tightness in the lower body for a greater range of motion.   “Range of Motion” is one of the limiting factors in enjoying the continued flow of movement throughout our life.  It is important to integrate “Pidgeon Pose” into a Yoga practice and take time/concentration in initiating the posture; the benefits outweigh reservation.



Let’s initiate “Pidgeon Pose”

If you study the picture of the 5:30 p.m. Gold’s Gym Yoga class, you see Yoginis of many body types.  Most of the Practioners in this class have participated in Yoga for several years and have learned a wide variety of poses, some which they like better than others reflecting the degree of difficulty.  However, the Yoga people who attend this class are dedicated to improve their body form, find serenity, physical benefits and enjoy having fun doing it. 



“Pidgeon Pose” takes concentration and relaxation to move into the pose and hold it long enough to allow the muscles to release and relax as the hip flexors open, one leg at a time.  The best way to move into this posture is from “Downward Dog,” pulling the buttocks into the sky and lengthening the legs to the back.  Next, pull the upper body forward as one leg is bent at the knee and pulled underneath the upper body and arms lengthened in front on the floor. The process of moving the arms forward and long and scrubbing the long assists in holding the pose.  No one has to do the full pose in the beginning as the body has to gradually release the hips and allow them to get used to lying flat into the floor with one leg bent underneath the body.  If there are knee problems, it is best to do a modification without stressing the knee and keeping it only slightly bent.  Do this pose slowly as you deeply inhale and exhale.  Once you relax the mind into the pose, the hips will gradually open.  Just say to yourself, “I am working on it at the present,” rather than, “I can’t do it.”  You can lift the front body up if it helps to gradually open the hips. 



“Range of Motion” is important in the way we walk, play sports and move.  When we improve our “range of motion” we have more flexibility and choice in what we do physical.  In Yoga, we do only what we can at the present moment and gradually move further into the posture with modifications.  You can place a blanket underneath the knee/thigh of the bent leg for relief of pressure.   As you master the pose, you can bend and raise the long leg in back up to the sky and grab the ankle for a beautiful curve in the back as you hold the pose.  This last phase may take time, so be patient. 



“Pidgeon Pose” is one of the most beneficial postures in Yoga.  Give it a shot and be persistent; it is a very worthwhile effort!


CERTIFIED YOGA INSTRUCTOR SEBRING, FLORIDA
nancydalephd@gmail.com

Thursday, May 2, 2019



Yoga for Life

By

Nancy Dale, Ph.D.

May 6, 2019

Yoga – Modifications to Learn Posture Form



When initiating a new posture, it is important to slow down and evaluate the pose in the mind before attempting to initiate it in the body.  Yoga postures require thought and correct initiation o to obtain the most benefit.  Rushing through poses just to do “Yoga” defeats the purpose.  All new learning takes time and practice in re-shaping thinking, which over time, will show effects in the body.  Modification while learning postures is a great inspiration to any new practice and brings a sense of accomplishment taking small steps to achieve a goal.  Iyengar Yoga which stresses “form” takes patience and fortitude.  Let’s look at “Revolved Triangle” with the 10:30 a.m. YMCA Yoga class using a block for modification to achieve success.



As demonstrated, the “Revolving Triangle Pose” is a standing posture involving a twist to the opposite side of the leg/body and extending one arm into the air.  Study the posture and see if you can initiate it with a block to support balance.



Yoga involves cognitive functioning and retention of information.  If when taking a Yoga class some postures are difficult to initiate, the teacher may suggest the use of a “prop” like a block for support in a standing pose or placing a blanket underneath a thigh or hip if a sitting pose.  A straight back sturdy chair may also be used as a prop to improve balance and stability.  If the teacher notices a person who is listing or favoring one side, this small almost imperceptible tendency may indicate a weaker side as the body may be compensating for a previous injury.  Thus, when initiating a pose, it may be useful to stand in front of a mirror to observe if the shoulders are even and the hips equally distributing the body weight.



To work on strengthening physical weakness in the body, the Practitioner must become conscious of it then adjust the pose and props to even out weight distribution.   Some new-to-Yoga students feel a sense of overconfidence that they should be able to do all the poses immediately which is a false assumption. The body needs time to adjust and balance out discrepancies such as redistributing the weight of the body, lengthening the spine and breathing deeply and slowly while internally making external adjustments.



Each person adapts their practice to where they are at the present moment.  We are not attempting to look like models in Yoga magazine as we begin and we may not be able to initiate all the poses due to our anatomical structure.  We do what we can do and it will still provide a physical benefit.



The magic of Yoga is that we adapt and learn.  Yoga is our individual path to awareness and expansion.  We learn along the way as we improve the way we walk, stand and even sleep more peacefully. 



NANCY DALE  IS A CERTIFIED YOGA INSTRUCTOR AND WRITES THE COLUMN PUBLISHED EVERY MONDAY IN THE HEALTH SECTION OF THE HIGHLANDS NEWS SUN.  SHE TEACHES YOGA CLASSES IN SEBRING, FLORIDA.  CONTACT:  NANCYDALEPHD@GMAIL.COM FOR SCHEDULE

Thursday, April 18, 2019

2019 New Posts to include WEEKLY YOGA FOR LIFE ARTICLES


Yoga for Life

 April 22. 2019

By

Nancy Dale, Ph.D.



Yoga:  Setting Goals



“Relax and renew” is one of the strongest motivations for an individual to begin a Yoga practice.  Yoga is often a new beginning for people on a personal quest to discover serenity through physical/mental/emotional self-actualization.



Yoga is more than what some refer to as an “exercise” or a place to come for  “stretching” or a “workout” which it is, of course,  but in essence it is a philosophy/practice of integrating well-defined Yoga postures, for the benefit of our health, into our daily life functions, such as standing, sitting, walking with a goal to regenerate the mind/body.   Choosing to practice Yoga is learning how to transmute energy through a relaxed mind and manifest it in the mind/body image we project.  The goals we choose to project into reality, requires patience, time, pro-active energy and visualization.  The Yoga journey begins very slowly and simply in the present moment.  



Let’s begin to “Awakening the Body”:   Our first goal in practicing Yoga is to remove tension in the mind/body.  Stand straight in Tadassana or Mountain Pose, back long and straight, balancing with the eyes closed, body in alignment. Lift both arms to the sky, side by side facing each other. Take a deep long breath and turn the palms forward.  Then clasp the hands together over the head, turn them over and slowing bring the arms and body forward into a deep bend with knees slightly bent and a long back. Slowly raise the body and lengthen the arms to the sky, inhale deeply then slowly release the clasped hands and circle the arms back to the sides. Repeat this simple body awakening posture at least 5 times and hold each pose for a count of 10.  This is a basic pose to awaken the body before moving into other postures.



The first acknowledgement in practicing Yoga is very obvious but may be taken for granted.  It is how we breathe.  In Yoga, we use the “healing breath,” to replenish the body with fresh, oxygenated blood through the inhale, expelling carbon dioxide in the exhale, releasing tension, tightness, and negativity stored in the body/mind/emotions.  According to Richard Miller, PhD and Mediation Practioner, “Focusing on the depth and rhythm of the breath turns off the network of shallow breathing, enabling the Yoga Practioner to activate the parasympathetic nervous system, encouraging the mind/body to relax.  Focused breathing is a moment-to-moment flow of sensation, energy and feedback that helps to deactivate the brain’s default network, allowing each person to locate him/herself in space and time.”  



Inhaling deeply through the nose, and exhaling the same length of time, supports the nervous system in establishing an equilibrium or a calming balance in face of stress, moving through everyday challenges.  To deepen the inhales and lengthen the exhales, count how long it takes to inhale through the nose and match the count when exhaling the same breath.



Deep breathing is a central focus of concentration and an early warning of stress if it becomes shorter, quicker and “panting” breathing takes over.  If this occurs, we may want to break away from the current activity.  If we have our Yoga mat nearby or a blanket, we can lie down and close the eyes.  However, Yoga is a practice we can do anywhere. First, we draw our attention inward, begin to deeply breath, gently close the eyes, quiet the mind and let go of the world.



Yoga helps to renew energy and move back into our world, free to laugh and enjoy Life.   We begin our practice slowly with a few postures to “awaken” the mind/body as the frenzied world fades into the background.  It is our time to discover our inner being just waiting to be actualized.   As we slowly evolve, we share our harmony with others.  There are always “trying times” and people who ruffle our serenity but our path is solid as we actualize and put back into the world an appreciation of harmony and an awakened consciousness.  


NANCY DALE  IS A CERTIFIED YOGA INSTRUCTOR AND WRITES THE COLUMN PUBLISHED EVERY MONDAY IN THE HEALTH SECTION OF THE HIGHLANDS NEWS SUN.  SHE TEACHES YOGA CLASSES IN SEBRING, FLORIDA.  CONTACT:  NANCYDALEPHD@GMAIL.COM FOR SCHEDULE

Wednesday, May 2, 2018

WE ARE ALL EARTHLINGS......

As human beings inhabiting this planet, we need to think about a "collaborative" view of our humanity.  Instead of focusing on "differences,"   i.e. I am yellow, red, white, black or any "race color or nationality"
and adding some disparity, we need to think of ourselves as "Earthlings."

One day we will pro-create in a Biosphere on Mars and Astroid and our children go to school with "Martians" or "Astrodians" so as science moves RAPIDLY forward without regard for any isolated groupings, we need to come together as one planetary humanity.

We need to think of ourselves as EARTHLINGS, ONE HUMANITY on planet EARTH.

Wednesday, April 25, 2018

THE BEAUTIFUL AND INTELLIGENT FLORIDA BLACK BEAR

THE BEAUTIFUL AND INTELLIGENT FLORIDA NATIVE:
BLACK BEARS
MIKE ORLANDO
ASSISTANT COORDINATOR – BEAR MANAGEMENT PROGRAM
FLORIDA FISH AND WILDLIFE CONSERVATION COMMISSION

Since 1980, Florida’s native black bear population has been expanding, estimated, by Florida Fish and Wildlife to number approximately 4,350.  The same year, the human population in Florida numbered 5 million; in 2016, the population grew to 20 million with an expected growth by 2060 to 36 million people. Today, bears and people are living in close proximity but Florida’s black bears still live in the sand pine wilderness, forests, oak scrub, and wetlands, adapting to the encroachment of humans into their native habitat.  It is not the bears that pose the greatest threat to their survival; it is human behavior.  

After the last Ice Age, eleven thousand years ago, Paleo-Indians occupied much of Florida.  Their descendants, the tattooed Timucua Indians, fished and hunted along the upward flowing St. John’s River on Florida’s northeast coast and inland to the Wekiwa River.  Today, one of the most beautiful bear habitats in Florida is Wekiwa Springs State Park, Apopka, Fl, about 20 miles north of Orlando and the origin of a spring that pumps 42 million gallons of water a day into the Wekiwa River from a deep 15 to 20 foot cavern.  The Wekiwa Springs River runs through Wekiwa Springs State Park and is one of the last remaining wild and scenic rivers in Florida. 
Today, Wekiwa Springs State Park, originally a private Sportsman’s Club in 1941, is a large tourist attraction with camping, swimming, canoeing, biking, hiking and horseback riding through the 100 year old pine forest flats.  As the sun rises and dusk veils the forest, visitors can observe white tail deer, wild turkeys, the little known Sherman’s fox squirrel and the dark profile of Florida’s black bear peacefully roaming through the woods.

Mike Orlando, Assistant Coordinator of the Bear Management Program, Florida Fish and Wildlife Conservation Commission says, “The Park is one of the best protected habitats for the black bear to safely survive.”  He dispels the widely held belief that the growing human population in Florida imperils the black bear, as he says, “they have recovered.  It is not true that as the population grows, natural species necessarily decrease.  Today, better education of tourists, residents and good management practices like habitat management has helped the black bear and other wildlife thrive.

For the past twenty years, Orlando has studied the behavior of the Florida black bear, one of the most curious and wondrous species in Florida.  He says, “The male bears have a territorial area of sixty square miles and females, a smaller range of fifteen square miles.”  

At Wekiwa Springs State Park, a housing development butts directly up to the edge.  Orlando calls this a “transitional zone or urban wildlife interface.”  People who live in the residential community are educated to co-exist with their bear neighbors.  However, Orlando brings up a caveat:  “Bears have a keen sense of smell, so residents not only living directly on the park border but the neighborhood need to follow safety procedures to divert an opportunistic bear hunting for food.   It is important to move any eminent food from the area.  In order to save the bear, humans need to be careful not to create life conflicts.  If a bear approaches a neighborhood, it is likely seeking available unsecured human food,” Orlando clarifies. 

“In January or February,” says Orlando, “Female bears, about 3 years old, usually bare their young.  They may  pull together pine needles or fallen trees, whatever is around to build a den like a bird’s nest, and some even dig a hole.  Females usually have 2 or 3 cubs.  The females protect the cubs, teach them how to survive and find food.  If the mother bear learns there is food available in a neighborhood, she will also teach her cubs where to find it.”  FWC literature says if a bear is eating something on your property, take note of what it is and secure it after the bear has left the area.  In Florida, it is against the law to feed bears.

The Florida Fish and Wildlife Conservation Commission (FWC) has developed a “cost share program” to help residents afford bear resistant containers.  Residents can purchase “bear proof dumpsters” for their area like the ones at Wekiwa Springs State Park.  Highlands Hammock State Park in Sebring has numerous bear sightings and is also installing the new dumpsters.  However, despite the closer proximity of bears and humans, Orlando says, “Bears usually withdraw from an accidental confrontation with humans; however, they are wild animals and deserve respect. 

“The best precaution to co-exist in a bear habitat,” says Orlando “is to keep attractants away from bears. If a bear is up a tree, usually after dark, it will eventually leave the area on its own when it feels safe.  People sometimes mistake bear ‘posturing’ like standing up on its hind legs as a threat,” he explains.  “The bear behaves like a squirrel. When a bear stands on its hind legs, it is only trying to get a better view or scent.  However, unlike squirrels, bears are powerful.  Males can weigh on an average 250-350 pounds; females, 130-180 pounds.  Because of their power and size, people should respect these animals and stay at a safe distance. 

 Orlando stresses that “pro-active” human behavior is essential to protect bears and all native wildlife.  As people continue to migrate into the sunshine state, bear and people encounters in the woods or in neighborhoods will continue; however, Orlando emphasizes, “People can learn to co-exist with Nature and appreciate the bear.”

“Bears are symbols of the wilderness.  We provide information and teach our visitors about bear behavior, we go to schools and take a bear hide from one accidentally killed on the highway to show children.  We hand out bear whistles and clappers to kids and adults to scare a bear away should there be an encounter.  Most importantly, if we appreciate the natural world and realize we are inherently connected with Nature, we as humans will learn to appreciate the life of wild things in preserving Florida’s wildlife.  We are a living planet and we need to teach a balance of human behavior with Nature exploration.  We have to do our part to save the bear.”

In 2016, FWC provided Florida residents the opportunity for input on the next planned bear hunt.  The Commission was presented with four options to consider as recommended by staff at FWC and biologists.  Each option outlined a different strategy.  Option 1,  was “the same as the 2015 framework with updated hunt objectives;” Option 2 offered more “limited restrictions on hunting bears;” Option 3 offered “a postponement of bear hunting in 2016, creating a zero-hunt objective;” Option 4, opted “to repeal bear hunt rules and not allow bear hunting in Florida in future years.”  The result was no bear hunting for 2016.

Mike Orlando has been studying bears since college.  He earned his BA degree in Wildlife Ecology from the University of Florida and later his Master’s in “Forest Ecology” at the University of Kentucky.  At UF his study of alligators migrated to a bear project at Egland Air Force Base when he worked with graduate students placing radio collars on bears.  At Weeki Wachee Springs on Florida’s Gulf Coast, Orlando expanded his focus on bear behavior which led him to his present position as the FWC Assistant Coordinator of the Bear Management Program. 
Dr. Nancy Dale is the author of 5 books on the true stories of Florida’s legendary pioneer “cow hunters.” UPCOMING BOOK:  PRESERVING NATIVE FLORIDA:  THE LEGENDS, THE WILDERNESS AND THE WILDLIFE.  Books are available: www.nancydalephd.com,

Lake Placid: Lake Placid Feed and Western Wear, Sebring/Avon Park:  Sebring Ranch Supply, Pure Grit Boot Company, SFSC Museum of Art and Culture

YOGA FOR LIFE: CALMING PAIN

YOGA FOR LIFE
YOGA:  CALMING PAIN
By
Nancy Dale, Ph.D.
July 24, 2017
It is amazing that when Life takes an unexpected turn into the world of pain, we are awakened to a state of physical and mental acuteness about our precious health.  Today, in the United States there will be more than l million new cancer cases diagnosed (American Cancer Society).  Breast cancer is the most commonly diagnosed cancer in women (National Breast Cancer Society) and more than 160,000 new cases of prostate cancer is expected to be diagnosed in 2017.   Until we or someone dear to us learns that they are the “victim” of a disease or critical accident, we are unattached to actual physical/emotional pain.

Often we “compartmentalize” pain and do not confront it until it is critical and alters our physical/mental/emotional well-being.  Yoga is not a panacea for healing disease or accidental injuries but it can provide a constructive outlet to “unlearn” pain through relaxation and intention.  When our mind give way to chronic stress and pain, we are suppressing the immune system when what we really desire to focus on is reducing  the suffering by re-framing our thinking and reinforcing our healing.  We may not be able to drastically alter physical pain due to conditions but we can alter how we think about it and begin to transmute anguish into a positive healing force.  The “intention” to transpose pain into healing is one of the lessons of Yoga.

LET’S PRACTICE:
1.       Adjusting our “Intention” to overcome an unpleasant experience over time involves our mind/body/emotions in a positive reinforcing activity to re-frame our thinking.
2.      Relax the mind first through slow breathing either by lying down or in a comfortable seated position.  If injury limits mobility, find a way to relax the body physically then begin the slow breathing to relax the mind/emotions.
3.      Observe your intention to “let go” of pain, mentally/physical/emotionally as your breathe.  With each breath go deeper into a calmer consciousness letting go of anxiety. Keep your attention focused on a relaxed mental state and visualize every deep inhale as a “healing breath.” 
4.      Create a fresh mental state of mind releasing negative thoughts about your circumstances and except the present moment with your intention to move forward not dwelling on limitation.
5.      Our solution to pain can be re-shaped and replaced by seeds of positive thoughts leading to positive action and promoting healing.
6.      Self-healing begins in the mind to let go of how an injury/disease is perceived.
7.      Visualize yourself surrounded by “beauty” and visualize your recovery.   Place yourself by a tranquil stream in the cool of the morning watching the clouds float by.  Discover your own place of tranquility to “escape” and clear time to experience this emptiness where you are completely present without negative thoughts about pain.  Think of pain as part of the “healing process.”

Yoga is a practice, as we always say, so “just do it!”  You will find a way.  Being with your intention to practice a few of the Yoga postures we have discussed will awaken our presence with into positive transformation.  We are responsible for how we perceive life as it happens.
This is a Yoga meditation practice.  Reaffirm your intention to focus on a healthy mind/body/emotions and regenerate the Spirit of life

 

What You Can Do, or Dream You Can, Begin It; Boldness Has Genius, Power, and Magic in It.”


Johann Wolfgang von Goethe

YOGA FOR LIFE: WEIGHT MANAGEMENT

YOGA FOR LIFE
BY
NANCY DALE
“YOGA PRACTICE FOR WEIGHT MANAGEMENT”
Oct 30 2017

Each day we have the opportunity to re-evaluate our present reality, create new goals, transmute negative, self-defeating habit patterns. such as overindulging in food, into a healthy lifestyle.  Sometimes life presents us with challenges that makes us realize we need to reinvent ourselves. We begin by taking an inventory of our mental/emotional/physical consciousness.  We may realize that an emotional state, grief, loss turned our pain into seeking relief from food, alcohol or drugs.  However, the good news is that if we are breathing we are alive and with awakened consciousness we can create a new philosophy and action to move forward we just have to begin it!  So let’s turn our attention for weight and pain management over to a healthy Yoga practice.

“Fighting fat” through a Yoga practice does grab our attention as we learn certain postures to increase fat burning.  Throwing out the Yoga mat everyday for 15 minutes is a positive beginning in breaking our food addictions and works towards tightening up the muscles, burning fat and feeling more fit.  Lifestyle changes begin in the mind and are transmitted as energy throughout the body.  Before you know it, you begin to reflect a new “you” in mind and body with continuous practice.

There are a number of specific Yoga postures that induce the body to burn fat.  These postures emphasize slow movement and holding the form as long as possible with concentration, deep inhales and exhales moving in and out of poses.

LET’S BEGIN WITH “WARRIOR TWO” POSTURE:

Stand in “Tadassana” which means standing with feet shoulder width apart, directly aligned with the outer edge of the hip, taking a deep breath then stepping or jumping the legs widely apart, extended out on each side.  Be sure to keep the back long and straight over the hips.  Keep the toes of the feet pointed forward.  Keep widening the legs to lengthen the inner thighs.  Next, extend the arms out to the sides even with the shoulders.  As your feel the breath extend into he fingertips, note the “vibratory frequency” as the fingers come alive and strong to the very tips.  Hold this posture in the beginning for three minutes then bend the right knee over the ankle, (not a runners pose, to avoid injury) and turn the head to the right over the shoulder.  Walk the back food back as far as comfortable. Keep the heel of the bent knee leg in alignment with the arch of the back foot and turn the back foot into a slight angle towards the other leg.  You can find a picture of Warrior Pose on the internet to assist you in aligning your posture.  Hold this pose for 3 minutes then turn the feet inward, step or jump together.  Repeat Warrior pose 5 times and hold each time for 3 minutes. You will be surprised at how this simple posture will take “your breath away” and eventually the fat.


Now you know what it feels like to be a Warrior,” so stay with your new practice and you will gradually feel and see changes in the mental/physical body.  Enjoy the new you!

WE ARE ALL EARTHLINGS!

I have returned!

Supporting Life, I will be posting my "YOGA FOR LIFE" column which is pro-active Yoga that reflects as a living practice.  The columns published every week in the health section of the Highlands News Sun, are articles relating to self-awareness of our bodies, lengthening muscles, tissues, deep breath which is part of a Yoga practice integrated in to a daily lifestream to support health, healing and regeneration.  I have been a Yoga Instructor many years, I am a Journalist and author.

I am going to publish other info on contributing to a positive lifestyle and healing the planet which also means healing "Earthlings" i.e. contributing to positive views of life whatever our circumstances, cultural differences or beliefs, begin with an energy change within when we simple "smile" through whatever difficult circumstances that life presents. What else can we do--- become angry, resentful, take our anger out on others?  How does this attitude contribute to Life,

"WE ARE ALL EARTHINGS" brings to our attention that Earthling  is really WHO we are.  When the astronautts begin to build biospheres on other planets/astroids such as Mars...there will be cohabitation and "Martians" will be born.  Our great grandchildren will probably go to school with "Martians."

On employment applications when they ask the "races" (which no pure race exists and "Hispanic" on those applications is not even a "race")..we need to check off  "OTHER" and put down in the blank:  EARTHLINGS.

If you have pro-active solutions of interest to advance "Humanity" that is not addressed anywhere in the so-called "media," send those ideas to me and I will pursue,

Let's move forward as Earthlings.

Monday, January 18, 2016

Controlled hosts by corporate media which is ironically the "ads" supporting Democratic Debate

If you might observe on the  ads that the candidates disdained ...i.e. there were ads from  the pharmaceuticals supporting their debate.

Also, the corporate controlled media (supported by advertisers) did not "tell" the hosts to ask detailed questions about the candidates' foreign policy...why wans't HC asked about her roll in Benghazi .  I recommend the movie "13 Hours" where American soldiers were murdered with the U.S. intervention to remove them by State Dept. then under HC.

Also no questions in details about each one's immigration policy and specifically how will they determine who are terrorists in the group if they paid the Mex. Cartel to get them across U.S. border?  How is it determined who is a "refugee" seeking asylum and a person who wants to be a terrorist against U.S. operating INSIDE the U.S.


Thursday, December 31, 2015

Spelling errors

I have to slow down...due to my book talk schedule, teaching at college, substitute teaching and teaching yoga I rush to get posts up when I can  and then I go back and see spelling errors.

Sorry. I hope to slow down and do better.

Happy New Year!  More to come.

Monday, September 21, 2015

THE BILLION DOLLAR MEX. CARTEL ILLEGAL IMMIGRATION BUSINESS AND NATIONAL SHERIFF RESOLTIONS NOT COVERED BY NATIONAL MEDIA

It is interesting the current interest in the illegal immigration issue on the U.S. Borders.  Although Donald Trump as brought the issue to the foreground...as I mentioned in my talk that is posted on YOU TUBE:             (www.youtube.com/watch? or find it on my Facebook page under Nancy Dale)  no one has mentioned the ones responsible for trafficking which is the Mexican Cartel...also operating in Central Florida  i.e an illegal that had been deported previously but the Cartel got him back in to the U.S. and he was busted again by Hardee County Sheriff for meth traffic into two small towns......Zolpho Springs and Sebring, Florida.

Also not covered or mentioned by any media:
  TWO RESOLUTIONS  INTRODUCED BY THE NATIONAL ASSOCIATION AND SEVERAL OTHER SHERIFF ASSCIATIONS IN THE SW AND FLORIDA  that INDICTS THE FEDERAL GOVERNMENT FOR NOT ENFORCING THE PRESENT IMMIGRATION LAWS.  (See my You Tube talk documented these Resolutions.

Still no response from Sen. Marco Rubio or Jeff Flake (Arizona) to clarify their lack of response to written questions sent to them that the Douglas Arizona ranchers wanted me to ask since they were appointed to the "Gang of 8" after Rob Krentz was murdered in 2013 helping an illegal on their 35K ranch in Douglas, Arizona

Wednesday, August 26, 2015

Thursday, July 30, 2015

Does technology now control where you sit in the movie theatre?

BREAKING NEWS (I might as well use the fake term used by the corporate control so called "news media" so sell adds on the news) ....How many of your now have a notice in your movie theatres where you might go to "escape" ...that says you have to go to a computer and pre-select your seat even before you go into the theatre..not know if there are talking heads there, or someone who is 6 foot "selecting" to sit in front of you or you are packed in like a sardine? Einstein said: "It has become appallingly obvious that our technology has exceeded our humanity."

Follow me on Facebook as well

I will keep you posted on any new reponses here and on Facebook.


REQUEST FOR UPDATE ON SENATORS LACK OF RESPONSES

JULY 28, 2015

New request sent today to Arizona Senators McCain, Flake and FL Marco Rubio to respond to border rancher questions sent 2013..and published in DEADLY RISK:  AMERICAN CATTLE RANCHING ON AMERICAN BORDER AND OTHER TRUE CATTLE RANCHING STORIES...

These Senators were appointed to serve on THE GANG OF 8 after Douglas, AZ prominent rancher Rob Krenz (on cover of book) was murdered helping an illegal alien on their ranch in 2013.

AVAIL.  Amazon.com

Wednesday, April 29, 2015

Sen.Marco Rubio refuses to answer border cattle ranchers questions about dead bodies, trafficking onto their ranches

In my last book DEADLY RISK:  AMERICAN CATTLE RANCHING ON THE MEXICAN BORDER AND OTHER TRUE CATTLE RANCHING STORIES he was presented with specific questions put together by a representative group of border ranchers from Arizona.  I asked the ranchers to put together question to direct to the Congressionally appointed "Gang of 8" that was supposed to be working to solve the border crisis of immigrants, dead bodies, drug trafficking flooding onto their ranches.  Mexican cartel "coyotes" (paid some $3,000.00 by escaping families) have left half living carcasses and bodies on border ranchers of those Mexicans struggling to escape their own country's oppression led by the brutal Mexican Cartel..

When Rod Krentz was found murdered on his Douglas, Arizona ranch when he told his brother checking their water line that he was going to help an immigant he thought was in trouble, a Gang of 8 was appointed to create a plan to deter these problems on the border.  Rob Krentz was a prominent Southwestern rancher and thus his murder received special national attention.

Professional trackers found footprints leading from Krentz's body back across the Mexican border. The murderer was never found.

I spoke to Sue Krentz for several hours at the National Beef Association Convention in Tampa who told me the gruesome story and those of other ranchers along the border.  I said I was writing a new book and I would help by sending off questions that had not been answered to legislative officials on this Gang of 8.

Senator Marco Rubio, Florida, Jeff Flake, Arizona and Senator John McCain were contacted with the border rancher questions.  In the book referenced above, their documented responses are published.

On August 12, 2013, Marco Rubio sent the following reply:

Thank you for your request.  Unfortunately we are gong to be unable to participate, but appreciate your reaching out.  Thanks again.

Booke Sammon (Brooke_Sammon@rubio.senate.gov)


On March 26, 2013  Senator Jeff Flake (Arizona) sent the following:

Hello Ms. Dale, We are not interested in commenting.  Thank you.
Best,

Genevieve Rozansky (Press Secretary)
Senator Jeff Flake (R-AZ)


July 30, 2013

Senator John McCain sent a lengthy response about new border security technology published in the book.


Tuesday, March 24, 2015

AWAKENING THE SPIRIT OF THE PRESENT...NEW POST, MARCH 24, 2015

I have been away from my blog spot after publishing the last book in 2014:  DEADLY RISK:  AMERICAN CATTLE RANCHING ON THE MEXICAN BORDER AND OTHER TRUE CATTLE RANCHING STORIES.

The true stories of border cattle ranchers published in the book and the intentional refusal of Senators Marco Rubio and Jeff Flake to answer the border rancher questions I sent to them was shocking to me. These Senators were appointed to the "Gang of Eight" to help the ranchers with the invasion of the Mexican cartel on their private property and the starving people who come to their door begging for help which the murder of Rob Krentz (Douglas, Arizona) remains unsolved when he attempted to help an illegal on his ranch.

Thus, I took a breather to reflect and re-think my view of the elected Washington representatives.  I do not have an answer but a concern over the arrogance and division of the Congress who are supposed to represent "the people."

Everytime I hear the "so-called media" replay Congressional representatives saying "the other side of the aisle...etc" I hardly believe my ears as we are supposed to be a Democracy of the people, by the people and for the people not this divisive "political" scenario. But that is the way it is.

I will continue now to write once again on this blog and share a broader view of life forces such as my Yoga teaching, and what I learn through my work as a Communications Adjunct Professor at a local college.  The youth today are becoming "robotic" minds with the focus on "talking" through technology sacrificing "one on one, person to person" communication.

Albert Einstein said:  IT HAS BECOME APPALLINGLY OBVIOUS THAT OUR TECHNOLOGY HAS EXCEEDED OUR HUMANITY.  I FEAR THE DAY TECHNOLOGY WILL SURPASS OUR HUMAN INTERACTION.  THE WORLD WILL HAVE A GENERATION FULL OF IDIOTS.

Wednesday, July 9, 2014

Video shot by a student on true stories of border rancher issues in new book i.e. dead bodies, diseases found on border ranchers

This is from DEADLY RISK:  AMERICAN CATTLE RANCHING ON THE MEXICAN BORDER AND OTHER TRUE CATTLE RANCHING STORIES.

This was shot by one of my college students.
 
I also sent to below list the following
:
Please see video shot by one of my college students about the border ranchers and their concerns with dead bodies dropped on their ranches, fences cut, disease. The responses, or refusing to answer border rancher questions, I sent in writing to Senators on the Gang of 8,: Sen. John McCain, Marco Rubio and Ariz. Sen. Jeff Flake as well as Texas Ag. Commission Todd Staples are quoted in the book. The book is available on Amazon or my web page.
Title: DEADLY RISK: AMERICAN CATTLE RANCHING ON THE MEXICAN BORDER AND OTHER TRUE CATTLE RANCHING STORIES

Sunday, December 8, 2013

Dec. 6,2013: Extotion on rise in Mexico (The Westerner...anonym. sender)

THE WESTERNER

Friday, December 06, 2013

Extortion on the rise in Mexico

A simple telephone call has brought fear to the lives of many families in Mexico, as extortion is becoming one of the crimes that most impacts small business owners, professionals, entrepreneurs and society as a whole. From January to October, 6,635 extortion cases have been reported in Mexico after 4,484 cases were reported in all of 2012, according to the Executive Secretariat of the National Public Safety System (SESNSP). However, in 2011, an estimated 4.4 million reported and unreported cases of extortion were committed in the country, according to the 2012 National Survey of Victimization and the Perception of Public Safety by Mexico’s National Institute of Statistics and Geography (INEGI). The difference arises because extortion isn’t usually reported to authorities, according to Leonel Fernández Novelo, an investigator with the México Evalúa Center for Public Policy Analysis. “[Extortions include] intimidating methods that range from telephone calls to visits made by armed personnel seeking money,” Fernández said.

Thursday, December 5, 2013

Dec. 5, 2013: The Good, the bad and the ugly..(Highlands Today)

Thursday, Dec 05, 2013
Agri Leader

The good, the bad and the ugly

CHRISTY SWIFT/Author Nancy Dale at home with her dog, Happy.
CHRISTY SWIFT/Author Nancy Dale at home with her dog, Happy.
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Published:
Author Nancy Dale is fascinated by Florida's cattle industry, and she's just published her fifth book, "Deadly Risk: American Cattle Ranching on the Mexican Border and Other True Cattle Ranching Stories" chock full of tales of the struggles and exploits of the original cow-hunting families in the Heartland and ranchers from around the nation.
Originally from Miami, Dale has a Ph.D. in communication and broadcast journalism, and has worked extensively in broadcasting and printed news for most of her career. She has worked for a variety of radio and television networks and directed/produced segments of The Indian Ocean Experiment, a documentary sponsored by the World Meteorological Association and UNESCO. The filming took her to France, Kenya and India.
She also started her own production company and has taught English, speech and journalism at various colleges across Florida, as well as Barry University.
Dale had a little trailer in Palmdale that she'd escape the metropolis of Dade County to, and when 2004 hurricanes hit, destroying her home, that's all she had left. While living in the trailer, she'd visit a local watering hole and overheard the stories shared between cowboys and ranchers. She knew their stories had to be told.
"They used to call me the Lipstick Girl from Miami," Dale recalled. They began to share their stories with her, which Dale captured and self-published in the books "Where the Swallowtail Kite Soars," "Would Do, Could Do and Made Do," "The Legacy of Pioneer 'Cow Hunters' in Their Own Words," "Wild Florida the Way it Was" and now "Deadly Risk."
The new book covers a variety of topics, starting with the ancient history of Florida's Heartland and how the cow came to find itself on this humid peninsula. Dale interviewed Jimmy Hargrove of Lake Placid about his family's legacy, Jared and Donna Prescott of Lake Placid on their family's heritage story of preserving the land for ranching as well as the story of how Anne Reynolds stumbled upon the discovery of one of the earliest Belle Glade native American settlements in Florida on her Lake Placid property.
She also includes an interview with Norman Welch, one of the original members of Civilian Conservation Corps who built Highlands Hammock Park in Sebring.
Dale expressed amazement at the accomplishments of many of the local people whose lives she has captured in her books, including Renee Strickland of Myakka City whom Dale said "is opening up the door to (selling cattle to) the Middle East, South America and the Caribbean islands. In her first book, she interviewed Tom Gaskins of the original Cypress Knee Museum who is known for running barefoot through the Florida wilderness and inventing the Tom Gaskins turkey call.
"I felt the early pioneers deserved to be recognized and honored," Dale said.
But the new book starts out with something far more sinister than anything the old cow hunters faced. Dale tells the story of Rob Krentz, an Arizona rancher on the Mexican border, who was found dead on his own property.
Dale said she met Krentz's widow, Sue Krentz, at a national Cattlemen's Association event and heard her story. Fourth generation cattle rancher Rob and his brother, Phil Krentz, were checking a water line on their property in Douglas, Ariz., in March of 2010. The line had been cut multiple times by suspected illegal immigrants camping on the property.
When Rob didn't return, helicopters were sent out. They found the bodies of the rancher and his dog shot several times.
Dale said the perpetrators still haven't been caught, but drug smugglers are suspected. She said drug running from Mexico is a huge problem, but nobody is talking about the powerful and dangerous cartels who are behind it.
It has hit home, too, Dale said. In her book, she includes an interview with Hardee County Sheriff Arnold Lanier on a recent cartel bust in Lake Placid and Zolfo Springs.
"The cartel stories are frightening," Dale said, adding, "I wanted to get this book out before the immigration bill comes up. You will find no one is addressing the cartels." The responses she received from state and federal officials on the matter are published in the book.
Dale is also a certified yoga instructor who runs private classes out of her home, a quaint log house in Sebring. She has practiced yoga for more than 20 years and said it helps her "maintain my serenity."
She sells her books in local venues including Lake Placid Feed & Western Wear, Glisson's Animal Supply and The Galleria in Sebring, Hardee Ranch Supply, SFSC Museum of Art, Fantasy Lighting in Okeechobee, and all locations of Eli's Western Wear as well as online at www.nancydalephd.com.
Dale has book signings scheduled for Dec. 7 at Eli's Western Wear in Okeechobee and March 15, 2014 at Pioneer Days in Arcadia.
- See more at: http://highlandstoday.com/list/highlands-agri-leader-news/the-good-the-bad-and-the-ugly-20131127/#sthash.kSVCjhsV.dpuf