The Wild Thing Yoga
St. James R3J0B2 Winnipeg, MB, Canada

Do not judge anyone that has lost a child in any manner, including parents of estranged kids, parents with kids that are addicted, parents of kids with mental illness. We are all grieving.

Too many of us look at life, love, and business as a game we can "win." The truth is that all of these are Infinite Games in which the main objective is to perpetuate the game - to keep playing.

https://larissawright.medium.com/know-your-neurotransmitter

Very normal reactions to abnormal situations.

Be selfish......

You can either see a world full of possibilities or a world full of obstacles. Entrepreneurs are the ones who focus on the thing they want to create or build, rather than focusing on all things standing in their way.

Legs up the wall - your body will thank you!

Have you found something that works?

[Here is a great BREATHING EXERCISE] / 16 , 960 , 23040 ... . Here is the "go-to" b...reathing exercise that I like to teach my patients. ( - !) ============ " " Set up position: Lie down on your back with your legs in a bent position. (see picture) Ensure that your lower back is completely FLAT on the floor. Your lower ribs should not be flared. Keep your neck and shoulders relaxed throughout the whole exercise. (use a pillow if required) ============ : Take a deep breath of air through your nose. ( 360 .) FEEL your lungs and ribs expand. Your lower back should not arch up as you breathe in. Do not flare out your ribs. Keep your neck and shoulders completely relaxed. : After you reach maximum inhalation, start to slowly EXHALE through slightly pursed lips. Continue to exhale until your lungs are COMPLETELY empty. (Your lower ribs should drop towards the floor and your abdominal muscles should to start to engage). Maintain this end position as you take a breath in again. (Inhalation phase) Alternate between inhalation and exhalation phase for 3-5 cycles. ============ You might notice that each successive breath in becomes a bit harder. This is normal! The eventual goal is for the rib expansion to become easier with practice. =========== Stop the exercise if you experience any dizziness or get light headed!

The only part I disagree with is that love does not get in. Love does. We love hard and deeply. And that is a trauma response as well because what we are saying is if I love you hard enough, maybe you will me as hard.

Tenets of Trauma Treatment 1. No Judgement: We are all on a journey and we all have a past. Thoughts and beliefs are examined in a non-judgemental way to allow for change and growth. We look at things from a neutral and rational perspective, and take it everything as it is, including ourselves and others as they are, which leads to; 2. Curiosity: We become curious about behaviours and analyze them based on what the intention, or what was the decision based on what our experie...nces were at the time, which leads to; 3. Acceptance: We learn things as they are and drop the assumptions, or the stories we've told ourselves. We stop the tapes running through our heads, and reframe them with; 4. Positive Action and Thought: We move forward through positive action and thought, and re-wire the brain to stop the stories, and to become; 5. Objective: We look at beliefs, thoughts, patterns, decisions and actions, and examine them objectively, and how our emotions tied into those beliefs, and then we; 6. Reframe our World View: Finally, we show different thoughts and beliefs giving us a different perspective; examine the issue and problems in a new light, which can allow us to move forward, and then we; 7. Set Realistic Expectations: Being realistic means that patterns can change from negative to positive, and we may have set backs, however, we also have the power to change the set backs and move forward. We have realistic expectations so when set backs occur, we have the tools to stop the spiral and create healthy coping mechanisms. The beautiful experience that comes from working with these basic principles is Post Traumatic Growth, the positive creation that comes from trauma. Create growth with these five pillars: 1. Build Mental Toughness 2. Search the Good Stuff 3. Look at our Character Strengths 4. Build Strong Relationships 5. Assertive Communication MalinaRoos 2018

Please create a safe space for yourself. Allow your body to breathe, your mind to relax and the calm to fill you if only for a moment.

WHY MEDITATION ISNT ALWAYS A GOOD THING When you deal with Complex Trauma or PTSD, being hypervigilant and "on alert" is built into your system as a survival mechanism. Relaxation through meditation will likely feel as though you are letting your guard down. And, you will internally perceive that as vulnerable and possibly even dangerous.... You might already pendulate between either being dissociated or overwhelmed andin the processyou are having to deal with feelings of depression, anxiety, hyperarousal, and collapse. There are a lot of contraindications when using meditation for trauma. Going too deep, too quick can be overwhelming and retraumatize and potentially pushing you further into dissociation. Hence you have to be very careful. There are many meditations out there, but hardly any of them are crafted in addressing the complexities of trauma. Hi, my name is Roland Bal and I have helped thousands of people see real progress with working through Complex Trauma. In this course, I address both dissociation and activation repeatedly. This work is focused on entering and exiting with care to build up sufficient containment and resilience to be able to process emotional residue.

[Exercise for ROUNDED SHOULDERS] It is important to be able to keep your shoulders in a NEUTRAL POSITION as you bring your arms behind you. A common compensatio...n that occurs is when the shoulder immediately TIPS FORWARD as the arm is brought backwards into extension. Try this exercise to help address this issue: Pull your shoulders BACK and tip them BACKWARDS. (Lock this position in throughout the exercise!) Without allowing the shoulder blade to tip forwards, bring your arm as far backwards as possible. Hold for 5 seconds. Repeat 20 times. Give it a try! Let me know WHAT you feel when you do this.

The Dead Bug Exercise: Lie on your back with both of your knees bent in the air. Engage the "Core" by performing the following:... - . t , . . - Aim to feel a slight tension in the abdominal region. - Do not hold your breathe. Rotate your pelvis backwards. - This is to flatten your lower back. - Keep your lower back elongated. Maintain this lower back position throughout this exercise. Slowly lower the opposite arm/leg. - Lower the better! ( but only if you can keep the lower back FLAT!) - Breathe out as you lower the arm/leg. - Breathe in as you return to the starting position. Alternate sides. Repeat 20 times.

Anyone have a BULGED DISC in the lower back? I have listed some very simple (but effective) exercises that will help address this issue. Check out the blog post...! (Link in the COMMENT SECTION)

[BREATHING EXERCISE] I spend at least 2 minutes every morning performing this breathing exercise. (It's pretty easy once you get the hang of it!)... : Reduces stress and anxiety. Calms the Sympathetic Nervous System down. Relaxes muscle tension in the body. Reduce reliance on neck muscles to breathe Encourages more optimal breathing patterns (Diaphragm) Improves Flared ribs and helps expansion of the rib cage. ============= : Lie on your back with your knees in a bent position. Breathe in through your nose. Breathe out through your mouth and slowly push out ALL of the air out of your lungs. As you reach the stage where you have completely emptied your lungs, gently engage your core muscles (draw belly button in AND gently tense your abdominal muscles). The lower portion of the front rib cage should depress downwards and the lower back should completely flatten onto the floor as you breathe out. Whilst maintaining this position, take a deep breathe in through your nose and direct the air towards your middle torso. The aim is for the whole circumference (360 degrees) of your middle torso region to expand laterally. (Think of a rubber band around your mid section increasing in size.) Feel the muscles on your rib cage stretch! Make sure that you do not lose the positioning of your rib cage and lower back as you Inhale. Breathe out: Force the air out of your lungs as you lightly engage your abdominal muscles. Attempt to depress the ribs further and flatten the lower back. Keep your neck and chest COMPLETELY relaxed throughout this exercise. Repeat 3-5 cycles. ============= Have a try! Let me know if you have any questions in the COMMENT section!

Release jaw tension!

[NEW BLOG POST: How to DECOMPRESS YOUR LOWER BACK] This blog post will cover 14 different ways to DECOMPRESS your lower back at home. Reducing pressure on s...tructures in the spine (such as the disc, nerve and/or joint) may help alleviate pain in your lower back. It can be helpful in conditions such as: Sciatica Disc bulge/herniation Degenerative Disc Disease Tight muscles (Check out the link in the comment section!)

[... TIGHT ANKLES?] Ankle Dorsiflexion is the movement where the ankle is bent in a backwards direction. Having full ankle dorsiflexion is ESSENTIAL for walki...ng properly! Restricted ankle mobility can lead to undesirable compensations throughout your entire posture! ( especially excessive foot pronation and the development of a big toe bunion.) ============ : Face a wall. Whilst keeping your knee in contact with the wall, aim to get the front of your toes as far away from the wall. (Dont cheat! Make sure the back of your heel does not lift off!) Maintain your foot arch. Measure the distance between the tip of your big toe and the wall. ============ : Aim for at least a "fist-width" distance. (... more is better!) ========== LET ME KNOW how you went with this quick test in the comment section.

Try this: Roll your shoulder blades in a backwards motion. ... Did it make a clicking noise? This is called SNAPPING SCAPULA SYNDROME.... Snapping Scapula Syndrome is when there is a snapping, popping and/or grinding sensation (collectively known as Crepitus) as the shoulder blade rubs against the rib cage. (Ideally the shoulder blade should glide smoothly on top of the rib cage without causing any sounds.) If you have it, please feel free to check out the blog post for some helpful exercises. ( The link in the comment section!)

This infographic was adapted based on ideas from Paul Gilbert, PhD. When his clients feel unbalanced, Paul helps them understand the three types of emotional re...gulation systems. Threat System Drive System Soothing System This infographic may be useful to show to your client to help illustrate how these systems can get out of balance. If you'd like to print out this infographic, you can do so through the NICABM blog here: https://www.nicabm.com/3circles/

[LOOSEN UP YOUR RIB CAGE] Tight muscles in between the ribs can affect the ability to move the thoracic spine. This can result in the spine getting locked i...n the SLOUCHED position . =============== Here's how to stretch the rib cage: Assume the position as shown in the picture. Keep your arm completely locked straight. Sink your weight into your hand. Keep the shoulder relaxed. It should naturally shrug up as you do this. Bow the rib cage towards the floor. Aim to feel a stretch on the side of your rib cage. Try to take a deep breath into the area of stretch. Hold this position for 30 seconds. Repeat on other side. ================ In tomorrow's post - we will go through one of my favorite exercises for the upper back. STAY TUNED!

During these strange days that most of us have never had to endure, how are you coping? Know it is completely normal to not be okay. Know that to become paralyzed and non-productive is 100% normal. Dont let articles or stories of taking this time to learn a new language or teach yourself an instrument make you feel worse. This is a time for rest and recovery as well. Feel your emotions. If you are sad, angry, frustrated anxious, feel those feelings and listen. ... Maybe that anger is grief. Maybe that need to sleep 18 hours a day is frustration. Maybe that bad mood is triggered from loss. Do not hide from these strong emotions. Take a minute. One solid minute. Set a timer. Now breathe. See where that emotion is in your body. Where do you feel it? Your stomach, your shoulders, your lower back, neck, chest? Breathe into that spot and get close to it. It will be uncomfortable, but its only for a minute. When the timer goes off, get back into awareness, and notice any changes. Tomorrow, try for two minutes and work your way up to 15 minutes to see what you can discover about your strong emotions you would rather hide. Remember to breathe slowly and deeply. Know that you are safe. Anything that pops up, write it down or record it or paint it. For a lot of us we think we are angry when really we are frustrated or grieving a loss of some kind, or because someone violated our boundaries. The emotional part of our brain kicks in a lot quicker than our reasoning mind and we make an assumption or we have no clue what the deeper issue is. Is it disappointment, betrayal, hurt? The more we identify and acknowledge these feelings, the easier it is to let them go. Stay safe.

[POSTURE RESET EXERCISE] Has it been one of those days? - It's been a long day at work. - All of your postural muscles are tired and hurting.... - You feel too lazy to do any exercise. ... What should you do? RESET YOUR POSTURE! Here's how: Lie down on the floor. Support your legs in the 90/90 position. Use a thin pillow for your neck (If required) Rest your arms in the "Y" position. Aim to have your ENTIRE back, back of neck and arms completely FLAT on the floor. Relax in this position for 15 minutes. ================= This exercise helps stretch out the TIGHT muscles and RELAX the postural muscles. (... and all you have to do is lie down!) Try it out and let me know how it feels!

[POSTURE RESET EXERCISE] Has it been one of those days? - Its been a long day at work. - All of your postural muscles are tired and hurting.... - You feel too lazy to do any exercise. ... What should you do? RESET YOUR POSTURE! Heres how: Lie down on the floor. Support your legs in the 90/90 position. Use a thin pillow for your neck (If required) Rest your arms in the "Y" position. Aim to have your ENTIRE back, back of neck and arms completely FLAT on the floor. Relax in this position for 15 minutes. ================= This exercise helps stretch out the TIGHT muscles and RELAX the postural muscles. (... and all you have to do is lie down!) Try it out and let me know how it feels!

Shoulder Issues? http://posturedirect.com/shoulder-impingement/

[HOW TO STRETCH THE QUADRATUS LUMBORUM MUSCLE] I have posted 12 different ways to stretch this muscle in an updated blog post. (Link in comment section!) ====...======== The Quadratus Lumborum (or QL for short) is a muscle that is located on both sides of the lumbar spine. ( and if you have ever had any lower back pain, it is very likely that this muscle was probably involved in one way or another!) ================ How to stretch this muscle: Lie down sideways on an exercise ball. Anchor your feet against a wall for balance. Reach over with the arm on the upper side. Aim to feel a stretch on the side of your spine. Hold for >30 seconds. =================

The biggest shift or change you can make in your life to live longer is......connection and feeling you belong somewhere with someone. Social integration, making that meaningful connection with others will increase your lifespan exponentially more than exercise, eating right, being thin, cardiac rehab, or quitting drinking. More people are technically connected to gadgets, sitting at the dinner table with phones, on vacation with gorgeous views, connected to their tablets ra...ther than feeling close with someone. More people are lonely now than any other time in history. We have forgotten how to bond, and its even worse for children under 7. Weve forgotten how to socialize and have it be the building block to creating solid relationships. Do you have someone that will give you money, should you need it? Do you have someone that will drive you to the hospital at 4am? Do you have people you can call in the middle of the night to talk to because youre having an issue? Those people are your tribe. Those are your indicators of a long and healthy life. And social connections and creating bonds and having close relationships are the biggest predicator of increasing resilience after surviving trauma. #BellLetsTalk

[4 simple exercises to increase your BIG TOE EXTENSION] It looks like a quite a few of you have stiff big toes! (see last Facebook post) Here are 4 quick and ...easy exercises to help address this problem: 1. ROLL IT (There is a muscle that limits big toe extension when it's tight. Let's RELEASE it!) Place a massage ball underneath your foot. Apply an appropriate amount of force through the ball. Target the area from the base of your big toe to the inner arch of your foot. Do this for 30 seconds. 2. PULL IT - Traction (Stiffness and/or compression of the big toe joint can limit movement.) Grab above and below the joint of the big toe. Firmly pull the joint apart. You can add a gentle up/down motion of the joint as you do this. Hold for 30 seconds. 3. STRETCH IT Stand in a staggered stance with your target foot at the back. Anchor your big toe down as you lift your heel as high as possible. If able - try to get into the kneeling down position. Aim to feel a stretch under the foot. Hold for 30 seconds. 4. STRENGTHEN IT Place your foot on the floor. Lift your big toe up as high as it will go. Aim to feel a contraction at the top of your foot. Hold for 30 seconds. =============== There are a lot other stuff we could go through to help you with your big toe extension, but try out these 4 exercises for starters!

In order to move forward, we need to look at whats going on in our heads and bodies. We have to process the emotions, look at them without judgement, and look at them for what they are in a non-critical way.

PTSD triggers can result in physiological symptoms lasting 24-48 hours. Things that can help: Being warm... Being alone Meditation Exercise Being quiet Music Aromatherapy Yoga Rest Deep, slow breathing Low lighting Repetitive, soothing sounds Expressive writing What works for you? https://www.google.ca//ptsd-triggers-and-a-safety-plan/amp/

PTSD is not about refusing to let go of the past, but the past refusing to let go of the person. Its not a choice. Its not something you can let go, and its not something you can control because its an autonomic function. After you have been triggered, then you can respond, but in that first instant its nothing you can control.

It has become a bit of a New Year's tradition for me to share this article, so here it is once more... https://yinyoga.com/the-yinside-of-new-years-resolutions/

It has become a bit of a New Years tradition for me to share this article, so here it is once more... https://yinyoga.com/the-yinside-of-new-years-resolutions/