National Health Observances for September ............................................. 1

Metabolism .......................................................................................................2

Pregnancy Problems ........................................................................................4

Children’s Health .......................................................................................... 6

PTSD ............................................................................................................. 7

Stroke Signs and Symptoms ........................................................................ 9

Gluten Fact Sheet ........................................................................................ 11

Yoga Poses ................................................................................................... 13

Fall Fruits and Veggies ................................................................................. 14

Healthy People E-News: SEPTEMBER 2016

SEPTEMBER 2016

healthy people

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National Health Observances

September 2016

America On the Move's September Campaign

Childhood Cancer Month

Craniofacial Acceptance Month

Fruit and Veggies - More Matters Month

Healthy Aging® Month

Leukemia & Lymphoma Awareness Month

National Alcohol and Drug Addiction Recovery Month

National Cholesterol Education Month

National Infant Mortality Awareness Month

National Pediculosis Prevention Month

National Sickle Cell Month

National Yoga Month

Ovarian Cancer Awareness Month

Prostate Cancer Awareness Month

Reye's Syndrome Awareness Month

Sports and Home Eye Safety Month

Whole Grains Month

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As you age, you may notice you have less muscle and energy and more fat. Carrying those extra pounds may be harming your health. It’s easy to be confused by advice about diet and exercise, but they’re key to avoiding weight gain as you get older. As you move through your 30s, 40s, 50s, and beyond, you can take steps to help fight the flab that can come with age.

Your metabolism changes as you get older. You burn fewer calories and break down foods differently. You also lose lean muscle. Unless you exercise more and adjust your diet, the pounds can add up. Middle-age spread can quickly become middle-age sprawl.

CAN YOU SLOW DOWN THE PROCESS?

“At some point, everyone loses muscle mass as they get older and gains abdominal fat,” says National Institutes of Health (NIH) Dr. Mark Mattson, an expert on aging and exercise. The so-called couch-potato lifestyle is the main culprit behind middle-age spread. “Over-eating and leading a sedentary lifestyle can speed up age-related changes in metabolism,” Mattson says.

One key player in age-related changes is a chemical called leptin, which helps your brain tell you to stop eating. Leptin signals don’t work as well as you get older, so you might continue to feel hungry even after you’ve eaten. Obesity makes leptin even less effective.

“There’s a reward part to everything you eat,” says Dr. Josephine M. Egan, an NIH expert on diabetes and aging.

Minding Your MetabolismCAN YOU AVOID MIDDLE-AGE SPREAD?

“You get the taste of the food. You feel good. Normal-weight people will satisfy cravings by having a small amount of what they crave.” As both the years and the pounds add up, however, you may need to eat more of what you crave to get the same pleasant sensation.

Both aging and obesity can also bring changes to the way your body processes glucose—the sugar your body makes from food and uses for energy. These changes can lead to diabetes, which raises your risk for heart disease, blindness, amputations, and other conditions.

“Obesity increases the risk, and reduces the age of onset, for many diseases of aging,” Mattson says. “Over the long-term, even our brains are affected. Emerging evidence suggests that long-standing diabetes and obesity can lead to changes in brain cells that make them vulnerable to aging.”

As you move beyond your 50s, you’ll probably need fewer calories. But it’s also important to maintain proper nutrition, so don’t skimp on healthy foods. Weighing too

little and weighing too much are each linked to poor health, especially in older people.

Exercise and moving are also important. “It doesn’t matter what your age is; physical activity is good for you,” says Egan. Be sure to talk with your health care provider about safe ways to adjust your activity patterns as you get older. If you have a specific health issue that you’re concerned about—such as arthritis or a recent surgery—ask for tips to help you exercise safely. Work together to choose activities that are best for you.

Focusing on physical activity and healthy eating are the keys to avoiding middle-age spread and the health problems that can come with it.

SMALL STEPS TO HEALTHY AGING

› Commit to a healthy diet.

› Limit snacking. › Drink plenty of water. › Move more. Take the

stairs and add walking breaks to your day.

› Get plenty of sleep. › Limit alcohol use.

Alcohol is high in calories and may worsen health conditions common among older adults.

› Avoid tobacco products.

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COMMON CULPRITS

Fertility troubles can arise in any of the steps needed for a successful pregnancy. To get pregnant, a woman’s body must first release an egg from one of her ovaries, a process called ovulation. The man’s sperm then has to join with, or “fertilize,” the egg. The egg must then travel through a passageway known as the fallopian tube and head toward the woman’s uterus (womb). The fertilized egg must then attach to the inside of the uterus (implantation).

Infertility can be related to a man if there are problems with the number, shape, or movement of sperm. These glitches can make it hard for the sperm to fertilize the egg. About 1 in 5 infertile men have sperm troubles because of a hormone imbalance, which can sometimes be corrected with medication.

“Another common identifiable cause of male infertility

occurs when a man has large veins around the testicle, which makes the whole scrotum warmer than it should be. The heat decreases the production and quality of sperm,” says Dr. Peter N. Schlegel, who specializes in treating male infertility at Cornell University. This condition, called varicoceles, is usually harmless, but it can be corrected with surgery if it’s causing infertility. Surgery can also help to remove blockages that prevent sperm release.

For women, the most common cause of infertility has to do with ovulation problems, which affect about 40% of women who have pregnancy trouble. “Ovulatory problems occur when a woman ovulates irregularly or not at all,” says Dr. Linda Giudice, a reproductive health expert at the University of California, San Francisco. “Causes can include stress-related lack of or irregular periods, polycystic ovary syndrome (PCOS), advanced maternal age, and a variety of other possible factors, like hormone issues that can interrupt normal ovulation.”

For those who dream of being parents, pregnancy problems can be tremendously frustrating and disappointing. In recent decades, scientists have developed a wide range of approaches to help struggling couples have healthy babies.

Infertility is a fairly common condition. It affects about 1 in 10 couples who are trying to have a baby. Infertility can be traced to the man in about a third of these cases and to the woman in another third. The rest of the time, the difficulties lie with both partners or no cause can be found.

PREGNANCY PROBLEMS?Boost the Chance of

Having a Baby

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Other common causes of female infertility include blocked fallopian tubes or conditions that affect the health of the egg or its implantation after fertilization.

In the United States, older maternal age is a growing contributor to fertility problems. About 1 in 5 women nationwide now have their first child after age 35. Once a woman reaches this age, fertility complications arise in about 1 of every 3 couples trying to have a baby. Studies suggest that after age 30, a woman’s chances of getting pregnant decrease every year, especially after age 37.

In some cases, infertility can be corrected through lifestyle changes, such as losing weight or stopping

tobacco use. If this doesn’t work, doctors may recommend medication, surgery, artificial insemination (in which a woman is injected with specially prepared sperm), or assisted reproductive technology, which is usually the most expensive and complex option. Assisted reproductive technology includes different methods for fertilizing eggs, usually outside of the body.

For couples who have tried to have a baby without success, experts recommend seeking medical help after at least a year of trying if the woman is younger than 35, or after 6 months if the women is age 35 or older. It’s also a good idea for couples to talk with a health care provider before even trying to get pregnant.

WHAT RAISES YOUR RISK FOR

INFERTILITY?

BOTH MEN AND WOMEN:

§ Excess alcohol use § Smoking § Older age

MEN:

§ Environmental toxins, including pesticides and lead

§ Health issues such as diabetes, hormone problems, or kidney disease

§ Certain medicines § Radiation treatment and chemotherapy for cancer

WOMEN:

§ Stress § Poor diet § Being over- or under-weight

§ Sexually transmit ted infections

§ Health problems that cause hormonal changes, such as polycystic ovary syndrome or primary ovarian insufficiency

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This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional.© 2007-2012, 2014, 2015 Zywave, Inc. All rights reserved.

Today in the United States, about one in three children are considered obese—to keep your kids healthy, avoid feeding them fast food, and encourage activities other than video games and television.

CHILDREN’S HEALTH:

OVERWEIGHT OR NOT?

It’s not always easy to tell if a child is overweight. Over the course of normal growth and development, a child’s body fat varies and his or her growth rate changes. However, it is important for your child’s health and well-being that you remain aware of what is considered the normal weight for his or her age.

What to Expect at the Doctor’s Office For children ages 2 to 20, health care professionals assess weight in comparison to other children of the same age and gender by measuring Body Mass Index-for-age (BMI-for-age). Your child’s pediatrician will use the BMI-for-age charts and compare your child’s body fat levels to others of the same age and sex. Children whose weight falls between the 5th and 85th percentiles are considered to have healthy weights. A more extensive assessment will be completed for the following children:

• Those whose weight is in the 95th percentile or above

• Those who have experienced a rapid increase in percentile levels

• Those with a BMI-for-age greater than the 85th percentile, who also have other risk factors such as family history of obesity or elevated blood pressure

What to Do When a Child is Overweight For children that fall in the “at risk” or “obese” category, health care professionals recommend no weight gain or loss for a period of time. Weight maintenance allows a child to gradually reduce his or her BMI-for-age by growing taller as weight remains stable. The goal is to establish lifelong healthy eating and exercise habits.

For overweight children, health care professionals recommend a weight loss of no more than one pound per month, because children are continuing to grow and

develop. A weight-loss plan may be recommended for children ages 2 to 7 with a BMI-for–age at or above the 95th percentile and a medical complication, such as high blood pressure or diabetes. A weight loss plan will also be suggested for children ages 7 and older with a BMI-for-age at or above the 85th percentile and a medical complication or a BMI-for-age at or above the 95th percentile. Very low-calorie diets and weight-loss medications are rarely recommended for children, and are often only considered as a last resort. A child should not be placed on any type of weight loss program unless directed to do so by a physician. Gradual weight loss or weight maintenance requires a change in daily habits and the commitment of the whole family to eating healthy foods and increasing physical activity.

Moving Toward a Healthy Weight A registered dietician may be able to help if you do not know where to start. Ask your pediatrician for a referral. Even with professional help, it is up to you and your child to decide what types of food and activities will make the difference between overweight and healthy weight. Food must be nourishing, and exercise must fit into each person’s day in order for good habits to develop and last. Don’t wait—if your child’s weight is a concern, schedule an appointment with a health care professional immediately.

For additional information visit www.kidshealth.org and search the term “overweight children.”

Health and wellness tips for your work, home and life—brought to you by the insurance professionals at OneDigital Health and Benefits.

Post-traumatic stress disorder (PTSD) is an anxiety disorder that some people develop after seeing or living through an event that caused or threatened serious harm or death. Symptoms include flashbacks or bad dreams, emotional numbness, intense guilt or worry, angry outbursts, feeling “on edge,” or avoiding thoughts and situations that remind them of the trauma. In PTSD, these symptoms last at least one month. PTSD can happen to anyone at any age. Children get PTSD too.

You don’t have to be physically hurt to get PTSD. You can get it after you see other people, such as a friend or family member get hurt. Living through or seeing something that’s upsetting and dangerous can cause

PTSD. This can include:

› Death or serious illness of a loved one

› War or combat

› Car accidents and plane crashes

› Hurricanes, tornadoes, and fires

› Violent crimes, like a robbery or shooting.

There are many other things that can cause PTSD. Talk to your doctor if you are troubled by something that happened to you or someone you care about.

HOW DO I KNOW IF I HAVE PTSD?

Your doctor can help you find out. Call your doctor if you have any of these problems for at least 1 month:

› Suffering from bad dreams

› Feeling like the scary event is happening again (flashbacks)

› Experiencing scary thoughts you can’t control

› Staying away from places and things that remind you of what happened

› Feeling worried, guilty, or sad

WHAT YOU NEED TO KNOW ABOUT

PTSD

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› Sleeping too little or too much

› Feeling on edge

› Fighting with loved ones or frequent angry outbursts

› Thoughts of hurting yourself or others

› Feeling alone.

Children who have PTSD may show other types of problems. These can include:

› Behaving like they did when they were younger

› Being unable to talk

› Complaining of stomach problems or headaches a lot

› Refusing to go places or play with friends.

WHEN DOES PTSD START?

PTSD starts at different times for different people. Signs of PTSD may start soon after a frightening event and then continue. Other people develop new or more severe signs months or even years later.

TREATMENT

PTSD can be treated. A doctor or mental health professional who has experience in treating people with PTSD can help you. Treatment may include “talk” therapy, medication, or both.

Treatment might take 6 to 12 weeks. For some people, it takes longer.

Treatment is not the same for everyone. What works for you might not work for someone else.

Drinking alcohol or using other drugs will not help PTSD go away and may even make it worse.

DON’T HURT YOURSELF

✔ You are not alone. Get help if you are thinking about hurting yourself.

✔ Call your doctor.

✔ Call 911 if you need help right away.

✔ Talk to a trained counselor at the National Suicide Prevention Lifeline at 1-800-273-TALK (8255)

› PTSD can affect anyone at any age.

› Millions of Americans get PTSD every year.

› Many war veterans have had PTSD.

› Women tend to get PTSD more often than men.

› PTSD can be treated. You can feel better.

FACTS ABOUT PTSD

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WHAT IS A STROKE?

A stroke is serious—just like a heart attack. A stroke is sometimes called a “brain attack.” Most often, stroke occurs when blood flow to the brain stops because it is blocked by a clot. The brain cells in the immediate area begin to die because they stop getting the oxygen and nutrients they need to function.

There are two kinds of stroke. The most common kind of stroke, called ischemic stroke, is caused by a blood clot that blocks or plugs a blood vessel in the brain. The other kind of stroke, called hemorrhagic stroke, is caused by a blood vessel that breaks and bleeds into the brain.

Stroke damage in the brain can affect the entire body - resulting in mild to severe disabilities. These include paralysis, problems with thinking, problems with speaking, and emotional problems.

STROKE SYMPTOMS

› Sudden numbness or weakness of the face, arm, or leg (especially on one side of the body)

› Sudden confusion, trouble speaking or understanding speech

› Sudden trouble seeing in one or both eyes

› Sudden trouble walking, dizziness, loss of balance or coordination

› Sudden severe headache with no known cause

Because stroke injures the brain, you may not realize that you are having a stroke. The people around you might not know it either. Your family, friends, or neighbors may think you are confused. You may not be able to call 911 on your own. That’s why everyone should know the signs of stroke - and know how to act fast.

Don’t wait for the symptoms to improve or worsen. If you believe you are having a stroke—or someone you know is having a stroke—call 911 immediately. Making the decision to call for medical help can make the difference in avoiding a lifelong disability.

KNOW STROKE, KNOW THE SIGNS, ACT IN TIMEEach year in the United States, there are more than 800,000 strokes. Stroke is a leading cause of death in the country and causes more serious long-term disabilities than any other disease. Nearly three-quarters of all strokes occur in people over the age of 65 and the risk of having a stroke more than doubles each decade after the age of 55.

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Every minute counts. The longer blood flow is cut off to the brain, the greater the damage. The most common kind of stroke, ischemic stroke, can be treated with a drug that dissolves clots blocking the blood flow. The window of opportunity to start treating stroke patients is three hours. But a person needs to be at the hospital within 60 minutes of having a stroke to be evaluated and receive treatment.

WHAT CAN YOU DO TO PREVENT A STROKE?

While family history of stroke plays a role in your risk, there are many risk factors you can control. The best treatment for stroke is prevention. You can reduce your risk of having a stroke by taking action to improve your health.

› If you have high blood pressure, work with your doctor to get it under control. Many people do not realize they have high blood pressure, which usually produces no symptoms but is a major risk factor for heart disease and stroke. Managing your high blood pressure is the most important thing you can do to avoid stroke.

› If you smoke, quit.

› If you have diabetes, learn how to manage it. As with high blood pressure, diabetes usually causes no symptoms but it increases the chance of stroke.

› If you are overweight, start maintaining a healthy diet and exercising regularly.

THE BEST TREATMENT FOR

STROKE IS PREVENTION.

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You can’t turn on the television, read a paper, or surf online these days without seeing the terms “gluten”

and “gluten-free”. But what exactly is gluten and why are so many people avoiding it? Glu-

ten is the collective term for the proteins found in the grains wheat, rye and barley and their various forms. It is best known for giving baked goods their doughy,

elastic structure, however many foods contain gluten for other purposes, including as a thick-ening agent or flavor enhancer.

fact sheet InternatIonal food InformatIon councIl foundatIon

www.foodinsight.org

The Gluten-Free Diet: What You Need to Know

durum einkorn Spelt farro Kamut®

triticale Graham flour matzoh meal/flour Semolina

BulgurcouscousfarinaWheat berriesWheat starchWheat flourWheat branWheat germ

living gluten-free can be challenging, but there is a bright side. many of the foods recommended as part of a healthful diet are naturally gluten-free, including fruits, vegetables, beans, nuts, seeds, low-fat dairy, fish, meat and poultry.* Here is a partial list of gluten-free grains, starches and flours that are safe to eat.

Gluten-Free Grains amaranthBuckwheat (does not contain wheat/gluten)

corn (maize)

milletoats (pure/uncontaminated or certified gluten-free)

Quinoarice (white, brown, wild)

Sorghumteff

Gluten-Free StarchesarrowrootcornPotatotapioca (cassava, manioc)

Yucca

Gluten-Free Floursflour forms of the gluten-free grains mentioned abovelegume flours (e.g., chickpea, fava, lentil, pea)

nut flours (e.g., almond, hazelnut, peanut)

Soy

* read food labels to determine if gluten- containing ingredients have been added.

common Gluten-containinG foods

Wheat Rye BaRley

Barley maltBarley extractmalt extract, syrup, flavoringmalt vinegarBrewer’s yeastmalt beverages, ale,

lager and beer

testinG tips:

Get tested for celiac disease before going gluten-free, as removing gluten from the diet prior to testing can lead to inaccurate test results.

there is no reliable test for non-celiac gluten sensitivity. to confirm a diagnosis, celiac disease and wheat allergy should first be ruled out through proper testing conducted by a physician knowledgeable in gluten- and/or allergy-related disorders. an elimination diet is conducted next to see if symptoms subside and return when removing and adding gluten back into the diet. for best results, elimination diets should be performed under the supervision of a registered dietitian.

What about oats?While oats are inherently gluten-free, they often come in contact with gluten during harvesting, shipping and manufacturing. People with celiac disease should avoid regular oats and any foods containing them. Some people with celiac disease can tolerate moderate amounts of pure, uncontaminated or certified gluten-free oats, however others are highly sensitive and cannot. It is recommended that people with celiac disease should introduce certified gluten-free oats into their diet only under the supervision of their physician and/or registered dietitian (rd).

is corn Gluten safe?the protein in corn is often erroneously referred to as corn gluten. the protein in corn is not harmful to people with celiac disease and does not have to be restricted in a gluten-free diet.

What foods are naturally Gluten-free?

DiD You Know? the flours in gluten-free

grain-based products are not required to be enriched with iron

and B vitamins. Some manufactur-ers are beginning to fortify their gluten-free products. Choose

fortified options when appropriate.

rye flourrye extract and flavoringrye berries

fact sheet InternatIonal food InformatIon councIl foundatIon

deli meats

Gravies, sauces and marinades

Seasoning blends

egg substitutes

Imitation seafood and bacon bits

Soups, stocks, broths and bouillon

flavored snacks, chips and nuts

licorice and confections

Soy sauce

flavored grain dishes

meat substitutes

miso and tempeh

flavored hot chocolate, coffee and tea mixes

Salad dressings

Veggie burgers and other vegetable protein products

Gluten-related disorders> Celiac disease (cd) is an autoimmune

disorder in which the immune system cre-ates antibodies to gluten and the intestines become damaged when gluten is eaten. over time, the intestines become so dam-aged that they cannot absorb nutrients, leading to diseases of malnutrition and other long-term health issues. a life-long strict gluten-free diet is medically necessary.

> non-celiac gluten sensitivity (ncGS) is the diagnosis given to people who experi-ence symptoms when eating gluten, but have tested negative for celiac disease and/or wheat allergy. While the symptoms overlap with celiac disease, the body does not create antibodies to gluten nor are the intestines damaged. a gluten-free diet is medically necessary to reduce symptoms and optimize health. How-ever, it’s unknown if there are long-term health risks to ingesting small amounts of gluten, so each individual chooses how strictly they follow a gluten-free diet.

> wheat allergy—Some with severe allergic reactions to wheat choose to strictly avoid all gluten in order to reduce their risk of ingesting wheat through cross contact.

other conditionsSome people with autism and certain autoim-mune disorders—such as multiple sclerosis, rheumatoid arthritis and thyroid disease—may experience reduced symptoms on a gluten-free diet. However, the medical literature does not support the gluten-free diet as an effective treatment for all people with these conditions. as a result, the gluten-free diet is not considered medically necessary for these conditions. rds and physicians should work with each patient individually to determine if a gluten-free diet is beneficial.

Lifestylemany celebrities, professional athletes and even book authors say that going gluten-free is a healthier way to live or is an effective weight-loss diet. there is no evidence to show that removing gluten from the diet, in and of itself, leads to weight loss. nor is there a health benefit to eating gluten-free if you don’t have cd, ncGS, or another condi-tion in which symptoms are improved when removing gluten from the diet.

be healthy and Gluten-freeJust because a food is gluten-free does not automatically mean it is healthful or helps with weight loss. While the influx of gluten-free packaged foods on the market has made it easier and more enjoyable to stick to a gluten-free diet, some products (not all) are high in starches, refined grains, fats and sugars and low in nutrients, particularly iron, B vitamins and fiber. those on a gluten-free diet can best meet their nutrient needs by eating mostly whole foods, saving treats for special occasions and convenience foods for when they are truly needed.

the good news is that the gluten-free market is still in its infancy and food companies are working to make gluten-free products more nutritious through whole food ingredients and fortification.

“Gluten-free” on food labelsthe u.S. food and drug administration (fda) issued a final rule defining “gluten-free” for food labeling, meaning that any food product making a gluten-free claim on its package must adhere to the defined standard. any food product with a label making the claim “gluten-free,” “no gluten,” “free of gluten,” or “without gluten” must contain less than 20 ppm (parts per million) of gluten, the limit considered safe for most people with cd.

for more information on the ruling, please visit the fda web site.

all manufacturers must be in compliance with the labeling ruling by august 5, 2014.

Who is Eating Gluten-Free and Why?the effects of gluten are not the same for everyone. While the vast majority of americans consume gluten and experience no side effects, some must avoid gluten due to specific medical conditions.

resources1. case, S. (2010, december). Gluten-free diet: A compre-

hensive resource guide (revised and expanded ed.). case nutrition consulting Inc.

2. food allergy research & education. (2013). retrieved from www.foodallergy.org

3. national foundation for celiac awareness. (2013, october 4). retrieved from www.celiaccentral.org

4. national foundation for celiac awareness Great Kitchens training manual

5. u.S food and drug administration. (2013, august 2). Gluten-free labeling of foods. retrieved from http://www.fda.gov/food/Guidanceregulation/Guidancedocumentsregulatory-Information/allergens/ucm362510.htm

6. uSda food Safety Inspection Service. (2013, august 5). about fSIS. retrieved from http://www.fsis.usda.gov/wps/portal/informational/aboutfsis

7. Whole Grains council. (2013). Gluten free whole grains. retrieved from http://wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains

8. “food labeling; Gluten-free labeling of foods.” Federal Register 78 (5 august 2013): 47154. Print.

hidden sources of GlutenGluten is often found in unexpected places. Be sure to read food labels each and every time while shopping, as food manufacturers can change their formulations without warning. While not a complete list, here are examples of common foods that may contain gluten.

DiD You Know? Gluten-free labeling is

voluntary. there may be foods that contain <20ppm of gluten that do not make

a “gluten-free” claim.

Sūrya Namaskāra ARepeat 5x

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DṚṢṬI

UjjĀYīVINYĀSA

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Vinyāsa count in Saṁskṛt: 1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ;27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ

Dṛṣṭi / point of gaze in Saṁskṛt: nose = nāsāgre; thumb = añguṣṭhamadhye; 3. eye = bhrūmadhye; nable = nābicakre; above = ūrdhvadṛṣṭi; hand = hastāgre; foot = pādayoragre; side = pārśvadṛṣṭi

The Sun Salutation (Sūrya Namaskāra) forms the basis of the Aṣṭāṅga Yoga practice. Here thesteadiness of breath (Ujjāyī  ), energy control (Bandha) and concentration (Ḍṛṣti ) areestablished. This creates the powerful flow of a dynamic meditation, where you count the movements (Vinyāsa) like beads on a rosary and stay in certain positions for five breaths(Āsana     ).After the Opening Mantra (see there), three to five rounds of Sūrya Namaskāra A and B canlead directly to a brief Finishing Sequence (see there). This results in a short, yet still completeand balanced practice. Once this has been established, the Fundamental Positions can thenbe included (see there) in between.© ashtangayoga.info Dr. Ronald Steiner, 2015This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info

out nose

out 5x

What’s in Season for Fall

Acorn Squash

Asian Pear

Barbados Cherries

Black Crowberries

Black Salsify

Belgian Endive

Broccoli

Brussels Sprouts

Butter Lettuce

Buttercup Squash

Butternut Squash

Cactus Pear

Cape

Gooseberries

Cardoon

Cauliflower

Chayote Squash

Chinese Long

Beans

Crab Apples

Cranberries

Date Plum

Delicata Squash

Diakon Radish

Endive

Feijoa

Garlic

Ginger

Grapes

Guava

Hearts of Palm

Huckleberries

Jalapeno Peppers

Jerusalem

Artichoke

Jujube

Key Limes

Kohlrabi

Kumquats

Muscadine Grapes

Mushrooms

Ong Choy Spinach

Passion Fruit

Pear

Persimmons

Pineapple

Pomegranate

Pumpkin

Quince

Radicchio

Sapote

Sharon Fruit

Sugar Apple

Sunflower Kernels

Sweet Dumpling

Squash

Sweet Potatoes

Swiss Chard

Turnips