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Solar Plexus Chakra: Strengthen Your Core Muscles

The Solar Plexus Chakra is located mid-belly and back and can be energized and balanced through strength and flexibility of the core muscles.
The Solar Plexus Chakra is located mid-belly and back and can be energized and balanced through strength and flexibility of the core muscles.

Strengthening your core muscles is a great way to let your body lead you into feeling stronger and more confident as you discover and share your unique gifts and talents with the world.  Additionally, your posture will improve, and you will feel better!

Here are a few simple exercises to bring strength and energy to your solar plexus and core muscle groups.  Go for sensation, not pain.  For most of these, engage your core by drawing your belly button toward your spine.

And remember to BREATHE!

Inhale, look up, squeeze shoulder blades together and arch back

Inhale, look up, squeeze shoulder blades together and arch back

Exhale, look at your belly button while rounding shoulders and spine.

Exhale, look at your belly button while rounding shoulders and spine.

 

Sit with buttocks on edge of chair, bend forward knee 90 degrees, straighten back leg while supporting on ball of the foot. Elongate spine and reach arms next to ears. Hold for 2-3 breaths.

Sit with buttocks on edge of chair, bend forward knee 90 degrees, straighten back leg while supporting on ball of the foot. Elongate spine and reach arms next to ears. Hold for 2-3 breaths.

Start on hands and knees. Lift and reach with right leg and left arm. Hold for 2-3 breaths and repeat with left leg and right arm.

Start on hands and knees. Lift and reach with right leg and left arm while keeping spine straight and belly button pulled toward spine. Hold for 2-3 breaths and repeat with left leg and right arm.

Lift both feet, keeping knees bent, belly button to base of spine and back straight. Hold for 2-3 breaths.

Lift both feet, keeping knees bent, belly button to base of spine and back straight. Hold for 2-3 breaths.

Sit on the floor with knees bent and feet flat on the floor. Slowly lean back with back straight and belly button drawn in. Reach to outside of thighs with hands and hold for 2-3 breaths.

Sit on the floor with knees bent and feet flat on the floor. Slowly lean back with back straight and belly button drawn in. Reach to outside of thighs with hands and hold for 2-3 breaths.

Heart Share: Flourishing in the Face of Cancer

Food as Fuel – Breath for Balance

There are many ways to increase and manage your energy level.  Two of the basic everyday tools are

 Food and Breath.

The quality of what you take in pays huge dividends in the quality of your mental and physical energy and the energy you can effective share with the world.

Remember to consciously breathe deeply throughout the day. This helps keep your body and mind oxygenated and energized.  Pay attention to times when you may be holding your breath while focusing or concentrating.  If you catch yourself doing this, pause, and take a couple of deep breaths.

Balance your intake of complex carbohydrates and protein.  We need both types of food for a clear mind and an energized body.  During cold weather we often reach for the comfort foods high in simple carbohydrates and fats.  Choose instead complex carbohydrates and combine with lean protein for the best fuel for mind and body.

Carbohydrates stimulate the release of seratonin which produces feelings of calm and peace.  Choose complex carbohydrates of whole fruits, vegetables, beans, brown rice, and whole grains.

Proteins stimulate production of the neurotransmitter dopamine which helps with mental focus and concentration.  High protein foods also help you feel full. Protein is the only nutrient that can build, maintain, and repair our cells. Choose from fish, poultry, lean meat, eggs, low fat milk, yogurt, cottage cheese, peas, beans, lentils, nuts quinoa, seeds, soy milk, and tofu.

Remember, the better the energy that goes in, the better the energy that goes out.  You feel better and your everyday experience is better!

Watch the video below if you want to learn the healthy way to breathe.

Can You Remember Your SELF – Healthy?

aosh-book-cover-200x265I haven’t always been one to practice and promote healthy living.  My awakening to the consequences of my everyday choices ­ – what I ate, how I moved my body, what I thought, how I emoted, how I related to others, and how I connected with the greater force surrounding me-  came gradually.  As I have awakened, I have become even more aware of my ongoing need for self-love and self-attention.  And I must remember to give attention to my well-being everyday.

My book, The Art of Self-Health, Creating Total Well-Being from the Inside Out, was written for anyone, in any stage of awakening to their personal role and responsibility to Self-Health.  It was written for anyone interested in creating a long, resilient life for themselves that is full of energy, joy, personal effectiveness and meaning.  Can you remember your self healthy?

In the book, I share what I know and what I have and continue to practice everyday for the past several years. The course of my life has not been much different than any other person’s course of life.   I too, have been in process of seeking a fulfilling career, raising children, getting caught up thinking more stuff and more activity was going to fulfill me, meeting the needs of employers, spouse, kids, community, and school demands.  Not to mention the underlying stress of an ever-changing world, economic environment and family structure.  Until a few years ago, attention to my self and my well-being did not exist on any regular basis.  For me it took a series of big changes and loss (down-sized from my corporate job, end of my 20-year marriage, loss of my business, sudden disability of my partner, sudden death of my daughter, and my personal diagnosis of breast cancer) to really pay attention to me and my life choices.  The shifts and changes in my self-health have taken years to unfold and take hold, yet the more practice and experience I have of feeling good, the easier it is to make the choices that support my self-health everyday and to be more resilient in the face of uncertainty and changes in life.

I know the practices presented in this book work, because I use them.  I know that we are all different and have different desires, goals and intentions for greater well-being.  I know that the combination of practices that work for me, may not work for you.  That is where choice comes into play.  There are no hard and fast rules for greater well-being and there are many approaches and choices.  The key is to start somewhere.  Pay attention. Take a step and try something new that you know is good for you. I know that today, I have more energy, focus, meaningful relationships, trust in divine guidance and support, and enjoyment everyday than I have had since I was very young.  I know that this state of body, mind and spirit is what I will continue to remember…and come back to, because it feels so good!

If you are ready to remember, let me accompany you on your journey.  The tools and guidance at hand are immense – from the ancient wisdom of the turtle to the bridge between the body’s seven energy centers and seven dimensions of well-being.  Awaken and remember your SELF.  Start where you are, take responsibility for your choices, and let your best self-health unfold!

To Your Health!

Much love,

Carol