Beginning a Yoga Journey: Discovering the Basics and Benefits for Beginners

Yoga can be a profoundly transformative journey. Let's look at some foundational tenets and explore the numerous benefits that await beginners. Whether you're a seasoned practitioner looking to refresh your knowledge or if you are completely new to yoga, this blog post will provide valuable insights into the value of yoga from the very beginning. We'll also uncover how flexibility plays a pivotal role in aging gracefully. So, let's dive in and discover the wonders of yoga for beginners.

1. Understanding the Foundational Tenets of Yoga:

Yoga is more than just physical exercise; it is a holistic practice that encompasses body, mind, and spirit. As a beginner, it is essential to grasp the foundational tenets of yoga, including breath awareness, mindfulness, proper alignment, and connecting with your inner self. These principles serve as a strong foundation for your yoga journey, nurturing a balanced and harmonious practice.

2. Cultivating Mind-Body Connection:

One of the most remarkable aspects of yoga is its ability to cultivate a profound mind-body connection. From the very beginning, yoga encourages you to listen to your body, honor its limitations, and progress at your own pace. By developing this awareness, you embark on a journey of self-discovery, unlocking the potential for physical and mental well-being.

3. Building Strength and Flexibility:

Yoga offers a gentle yet effective way to build strength and flexibility. Through regular practice, you engage in various postures (asanas) that work on different muscle groups, promoting muscular endurance and toning. As a beginner, you'll gradually improve your flexibility, enhancing joint mobility and reducing the risk of injuries.

4. Developing Balance and Stability:

Yoga challenges your balance and stability, both physically and mentally. From simple standing poses to more advanced balances, you'll enhance your proprioception and core strength, leading to improved stability in everyday activities. As a beginner, you'll witness remarkable progress in your balance over time, bringing a sense of confidence and stability to your life.

5. Cultivating Relaxation and Stress Relief:

In our fast-paced modern lives, relaxation and stress relief are invaluable. Yoga provides a sanctuary where you can disconnect from the chaos and reconnect with yourself. Through gentle movements, breathing techniques, and meditation, yoga helps calm the nervous system, reduce stress, and promote deep relaxation—a powerful antidote to the pressures of daily life.

6. Embracing Flexibility for Aging Gracefully:

Flexibility plays a vital role in aging gracefully, and yoga is a wonderful practice to maintain and enhance it. As we age, flexibility naturally decreases, which can lead to stiffness, limited mobility, and an increased risk of injuries. Regular yoga practice helps counteract these effects by improving joint range of motion, promoting suppleness, and preserving an active and vibrant lifestyle.

Start Today!

Embarking on a yoga journey as a beginner opens a world of possibilities for physical, mental, and emotional well-being. From understanding the foundational tenets to reaping the benefits of flexibility and strength, yoga has the power to transform lives. If you're ready to take your first steps into yoga, we invite you to explore our beginning yoga downloadable PDF. This comprehensive guide provides step-by-step instructions and valuable insights to support your yoga practice. Remember, yoga is a personal journey, so approach it with an open heart, curiosity, and a commitment to self-care. Start your yoga journey today and unlock the profound benefits it holds for you.

Download the Beginning Yoga PDF guide and embark on a transformative journey of self-discovery and holistic well-being. 

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Thriving Together: Achieving Health Goals with Uplifting Allies

Get it Together:

Hey there, health enthusiasts! Today, we're diving into a topic that's often overlooked but holds tremendous significance in our journey towards optimal well-being. It's all about the power of surrounding yourself with uplifting people who inspire and support your health goals. Trust me, when you have a tribe of like-minded individuals cheering you on, incredible things can happen. So, let's explore how these remarkable individuals can help us achieve greatness together!

The Motivational Boost:

Imagine having a team of cheerleaders by your side, urging you to push through the challenges and keep striving for your health goals. Uplifting people bring a contagious energy that ignites motivation within us. Their positive vibes act as a catalyst, reminding us that we're capable of more than we think. So, seek out those individuals who radiate enthusiasm and inspire you to stay committed to your path.

A Supportive Network:

We all have days when our motivation wanes or obstacles seem insurmountable. During those times, having a supportive network becomes invaluable. Uplifting people offer a listening ear, a shoulder to lean on, and words of encouragement when we need them most. They understand the struggles and triumphs of the health journey and can provide the empathy and guidance necessary to navigate through the ups and downs.

Accountability Partners:

When it comes to achieving our health goals, accountability plays a vital role. Uplifting people can serve as your accountability partners, keeping you on track and holding you responsible for your commitments. They won't let you make excuses or give up easily. Instead, they'll help you stay focused, celebrate your victories, and gently nudge you back on track when needed.

Inspiration and Role Models:

Surrounding yourself with uplifting people means being in the company of individuals who have achieved greatness themselves. They serve as living proof that what you aspire to accomplish is indeed possible. By observing their journeys, learning from their experiences, and adopting their positive habits, you can accelerate your own progress. They become your role models, inspiring you to reach higher and unlock your true potential.

Collaboration and Growth:

The power of collaboration should never be underestimated. When you surround yourself with uplifting people who share similar health goals, you create an environment ripe for growth and learning. Collaborative efforts spark creativity, provide fresh perspectives, and offer unique opportunities for personal development. Together, you can share knowledge, explore new ideas, and push each other to new heights.

Celebrating Milestones:

In the pursuit of our health goals, it's crucial to celebrate milestones along the way. Uplifting people are there to cheer you on, rejoicing in your achievements, no matter how small. Their genuine excitement fuels your motivation and reminds you of the progress you've made. Together, you can create a positive cycle of continuous improvement, fostering an environment that fosters self-confidence and resilience.

Conclusion:

Dear readers, remember that greatness is not achieved in isolation. Surrounding yourself with uplifting people who inspire and support your health goals is an essential ingredient in the recipe for success. They motivate, support, and challenge you to be the best version of yourself. So, seek out those individuals who share your passion for well-being, and together, embark on a remarkable journey towards greatness. Remember, you have the power to achieve extraordinary things, and with the right tribe by your side, the possibilities are endless. Let's uplift one another and make our health dreams a reality!

Until next time, keep striving, keep inspiring, and keep achieving greatness together!

 

Reflexology for Ballroom Dancers: Sore Feet Be Gone!

The health and well-being of ballroom dancers is dependent on taking care of their bodies - and that includes their feet. Reflexology for ballroom dancers is a specialized form of foot massage that can alleviate the pain and soreness that comes from spending hours on your feet, dancing and rehearsing. Reflexology is based on the principle that there are specific points on the feet and hands that correspond to different organs and systems in the body. By applying pressure to these points, reflexologists can help to improve the function of the organs and systems. Reflexology for ballroom dancers focuses on the areas of the feet that are most commonly used and abused - the toes, the balls of the feet, and the heels. Reflexology can provide relief from the pain and discomfort of dancing, and it can also help to improve circulation and increase energy levels. It is a safe, non-invasive treatment that can be used as often as needed. When used regularly, reflexology can help to keep the feet healthy and strong, and can prevent injuries.

1. How reflexology can save your feet and your dancing

Over the years, dancers have discovered that reflexology can help relieve their foot pain and improve their dancing. Dancers often experience foot pain due to the repetitive nature of their dancing. By applying pressure to reflexology points, reflexologists can help to relieve pain and improve circulation, providing relief to the pressure points in the feet while improving flexibility and reducing swelling.

Dancers who use reflexology regularly can often prevent foot pain before it starts. By keeping their feet healthy and preventing injuries, dancers can maintain their dancing career for many years to come.

2. What can Reflexology treat other than sore feet?

As a dancer, you are constantly putting your body through rigorous activity and placing a lot of stress on your feet. This can often lead to soreness and even injuries throughout the body. Reflexology is often used as a complementary therapy, alongside other treatments such as acupuncture, chiropractic or physical therapy. It is said to be beneficial for a range of conditions, including headaches, migraines, back pain, stress, anxiety, and insomnia.

Reflexology should not be used as a replacement for proven medical treatments, when they are needed. However, many people find it to be a relaxing and enjoyable experience, and it may be worth trying if you are looking for an alternative or complementary therapy.

Dancers who practice reflexology can often see a significant difference in their overall foot health. It can also be used to help prepare for a performance or competition beforehand, or for recovery afterward.

3. How to find a certified reflexologist near me?

There are a few different ways to find a reflexologist. When searching for a reflexologist, it is important to make sure that they are certified and experienced. A thorough training program in foot reflexology should be at least 100 hours long and can be as long as 300 or more. Don't be afraid to ask your practitioner what their training and experience is!

It is a good idea to find out if they are a member of a professional organization, such as the American Reflexology Certification Board (ARCB). The ARCB is the highest credential for reflexologists in the United States. You can search their directory here. The Reflexology Association of America also maintains a detailed directory of highly trained, professional reflexologists with the highest ethical standards.

Depending on your local laws, reflexologists might be required to maintain a massage therapy license or other regulatory licensure. A trained massage therapist who is also highly trained in sports massage and foot reflexology is a great choice for ballroom dancers. They would be able to address tension and soreness in not only the feet, but also the legs, hips, back and shoulders- all of which take a lot of impact when training and performing.

Of course, an excellent way to find a great reflexologist is to ask around for referrals from friends, family, or your doctor. Once you have found a few potential reflexologists, you can contact them to ask questions and set up a consultation. During the consultation, you can discuss your health goals and concerns, and the reflexologist can assess if reflexology is a good fit for you.

4. What to expect during a reflexology session

When you arrive for your reflexology session, you will be asked to remove your shoes and socks. You will then be seated in a comfortable chair or on a massage table. Your reflexologist will assess your feet and then begin working on them.

The pressure applied during a reflexology session can vary from light to firm, depending on your preference. You may feel some discomfort as the reflexologist works on areas that are particularly sore or tight. However, the overall experience is typically very relaxing. There should never be any intensely uncomfortable painful sensation. Please let your reflexologist know as soon as you feel anything exquisitely painful. If you feel like you have to hold your breath and grit your teeth, the intensity is way too much!

During the session, you may feel your feet and lower legs being gently stretched and manipulated. You may also feel a tingling or warmth in your feet. These are all normal sensations and should not be cause for concern. When the session is over, you will be given a few minutes to sit up and get yourself orientated again before you are asked to put your shoes and socks back on. Many times the reflexologist will have some recommendations to discuss with you about noticeable postural patterns or imbalances in your body. You may feel relaxed and invigorated, and your feet will likely feel much better immediately.

5. Go get reflexology and support your ballroom dancing goals!

The art of ballroom dancing is one that takes years of practice and dedication to perfect. The physicality of the sport can be grueling on the feet and Reflexology has been shown to be effective in treating a variety of conditions. This healing modality can be beneficial for dancers at all levels, as it can help to relieve pain in the feet and promote better overall health throughout the body.

While reflexology will not cure all of the issues that can come up for a dancer, it can be a helpful tool in managing pain and keeping the feet healthy. If you are experiencing pain or soreness in your feet, consider giving reflexology a try.

You just might find that it makes all the difference in your dancing!

What is Profound Therapies: Who is my Audience and What do You want to see?

What is Profound Therapies and Tom Maxson, LMBT? What are your movement and stress management needs? Since I started this page and channel way back in October of 2011, before Facebook and Youtube really took shape as the dominant online ecosystems that they are today, I’ve been collecting an extremely diverse set of followers from all directions, quite the unique audience- some are professional colleagues, some are clients who were interested in specific modalities or techniques that I practice, some are fellow educators or students… SO, now I’m at an interesting point in my career where I have studied all kinds of things in the massage therapy field, as well as many more manual therapy adjacent, health nutty topics AND I’m not sure at all now who my audience even is and what you want to hear from me. I’ve been studying up on social media and brand management, during this quarantine downtime, and I’ve come up with a list of potential topics that I’ve talked about in the past online, or teach about in the classroom, or am exceptionally nerdy about. I’m trying to quote “Establish yourself as a Subject Matter Expert” in whatever “Message” I’m putting out into the interwebs, which means to me that it’s best if I stick to subjects that are within my legal scope of practice as a licensed professional massage therapist, or topics I have specific advanced training in and have some sort of certificate or certification. Please Bear with me as I go through the list, this is going a little bit in the weeds and is possibly self indulgent, but I need YOUR help to help decide where the channel goes next. What do you want to hear from me. How can MY expertise help YOU live a happier, healthier, lower pain, lower stress, higher performance life?
Here's the list of 17 topics I have so far:
Myofascial Release Explained Myoskeletal Alignment Explained Posture and Pain Specialist 3 Dimensional Flexibility, Beyond Linear Stretching How the Feet connect to the Body Sleep Stress Management Training your Body from your Brain down Squats (Natural Movement) Barefoot Life: Minimal Running, Unshod Performance Water and Hydration/Fluid movement in the body Foot Reading with Reflexology principles Therapeutic Massage doesn’t have to be Deep Foot Reflexology and Anxiety Relief Research Foot Reflexology as a tool to identify Stress Creative Movement: Dancers from the Feet to the Brain Growth is Better than Gains Mind Body Connection (mental health, relaxation)

Thank you so much for helping me out on this journey of learning together, how to move, function, perform, and recover in the best possible way!

Sleep to Improve Performance

Sleep should be one of the easiest, most natural responses to stress or dysfunction in the body, but a lot of people seem to be really bad at it. Many times it's the first thing to get neglected when we have a big project or important event coming up, to give ourselves more prep time. Sadly, high quality sleep is the thing we need most of all when it's time to lean into the hard work. 

According to an article published in the Journal of Family Medicine and Primary Care in 2016, “Chronic insomnia was seen in 33% of the adult population sampled." It's such a high priority issue, that they recommend “...all patients, especially middle-aged and diabetics, should be screened for insomnia by the primary care physician…”

If you fall into the one third of people with chronic sleep disruptions, how bad is it really? It can actually create challenges in many areas of your daily life. The National Sleep Foundation lists several things to watch out for: Fatigue, difficulty concentrating, irritability, impulsive or aggressive behavior, and relationship difficulties. None of those traits sound like optimal performance to me. Physical or mental performance will certainly be impaired by lack of sleep.

If you are training to optimize athletic performance, quality sleep should be an even higher priority for you. Key body building and repair hormones Testosterone and Human Growth Hormone are only produced during deep sleep stages. Ladies, don't check out on me here, because you have T and HGH in your systems too, doing mostly the same jobs, just in different amounts. Testosterone can only be used by the body to repair itself during sleep. It cannot be stored in the body for use during the day, instead it breaks down into Estrogen, which is stored in fat, typically abdominal fat.

Dr. Shafiq Qaadri says in his excellent book, The Testosterone Factor, “Sleep is when you strengthen your bones, muscles, memories, blood, sperm and new learning. It’s when your onboard diagnostics and your immune system self-heal and detoxify. It’s when you repair both physical and psychological wounds. It’s when you grow both physically and psychologically.” He goes on to explain that “Testosterone leads, triggers, oils, oversees, contributes to, mediates or is involved in all of these restorative processes. The better you sleep, the more testosterone shines.  As this hormone level rises, it also promotes other brain chemicals important for quality sleep including, melatonin, serotonin, and human growth hormone.”

Definitely keep working out, because exercise, especially resistance training and high intensity interval training, pushes your body to produce more Testosterone naturally while you sleep. Just keep in mind, that if you don't get plenty of quality sleep after all the hard work in the gym, the results will never happen.

Thankfully, The Mayo Clinic has some suggestions on how to get better sleep. First of all, you need to keep a consistent sleep schedule. Start your bedtime routine at the same time every night and go to bed at the same time every night. Likewise, if your schedule does not allow for enough sleep at one stretch during the night, keep your daytime naps consistent as well. Another obvious tip is to limit your caffeine intake and even wean yourself off of caffeinated beverages entirely (we're looking at you, Coffee), if you're struggling with severe sleep disruptions.

Another key bit of advice from The Mayo Clinic is to be proactive about pain management. Since I'm a Licensed Massage and Bodywork Therapist, as well as a Certified Reflexologist, I'm obviously going to suggest that you start by managing your sleep disrupting pain by making an appointment with a well trained, properly licensed holistic practitioner, before seeking out pharmaceutical interventions. Sleep aids are notoriously habit forming and Opioid type pain relievers come with a host of side effects, including being extremely addictive. Here are some staggering stats from the CDC about the Opioid Epidemic.

Let's talk about Reflexology as an alternative for pain management and for encouraging sleep. There have been several studies over the past five years, published in reputable peer reviewed journals, that suggest that Foot Reflexology is highly beneficial for those needs. For example, The Journal of Clinical Oncology stated that "...plantar reflexology improved significantly the quality of Sleep" in breast cancer patients. According to the International Journal of Nursing Education and Research, "After receiving foot reflexology therapy, the subjects showed significant pain relief and improved sleep.” Even in a meta-analysis of 44 individual studies, the Korean Academy of Nursing concluded that "... Foot Reflexology is a useful nursing intervention to relieve Fatigue and to promote Sleep."

To find a knowledgeable, certified Reflexologist in your area, you can search on the Reflexology Association of America's site or check out the American Reflexology Certification Board to find one of my Nationally Board Certified colleagues. There are also state level Reflexology associations, like here in North Carolina where I’m a member.

As you can see, sleep is a priceless tool in maintaining your health. Since it can benefit you in so many areas, start taking advantage of it tonight to improve your performance in whatever you’re working on- physical or mental- so you can crush your goals and feel amazing!

The last thing I want to share with you is a Leonardo daVinci quote, "A well-spent day brings happy sleep."

Stress Threshold, Stress Awareness, and Migraines

Here are some thoughts about how we deal with stress daily, hourly, and even down to the second. Every little thing adds up so you have to be mindful of your personal "Stress Threshold" and what triggers set you off, so you can prevent critical events like Migraines or Painful Flare-ups elsewhere in the body. 

Audio Only Version: Download this episode (right click and save)

How Much Do You Squat, Bruh?

I'm not really asking how much weight you can stack on a bar for a set of Squats at the gym. The real question is, "How often do you Squat?" 

A Deep Resting Squat is one of the most natural positions for humans to spend time in, but unfortunately, most of us don't spend much time squatting at all, after we hit school age. If you watch toddlers exploring and playing in their environment, they will frequently squat down to look at something more closely and/or grab it to examine it physically. Soon, however, we start introducing the modern chair and table, which disconnects the lower body from the upper body. We don't need any flexibility or movement from the bottom half to bring things closer to our face and hands for learning. 

In "Developed" or "Western" countries, a typical young student will spend 8 hours a day sitting in a desk like these and maybe another 2-5 hours a day sitting in a cafeteria chair, a bus or car seat, and then some kind of chair at home doing homework. A physical education class or recess period will most likely be less than 1 hour. That's quite an imbalance, in my opinion, which sets up our bodies for failure later. In Traditional Thai Massage there's a philosophy that "Aging begins in the legs."Immobility and frailty of the hip joints are notoriously bad signs for elderly people. It's a shame that we set up those habits culturally, decades earlier. 

I just did some manual therapy on a patient who is an IT professional.  He is working through some lingering low back pain after a car accident, and shared that his coworker was suffering from sciatica. He asked if I knew any stretches for those issues. I told him to squat. Just get in a deep squat and sit for 20-30 seconds. It will feel very foreign at first, but you can slowly build up to longer. Just moving through that full range of motion a few times throughout the day will do wonders for back and hip flexibility.

A deep, comfortable, heels to the ground, body weight squat is invaluable for ankle mobility, plantar fasciitis relief, blood flow, lumbar discs, sciatic pain, and more. Even if you need to cheat by leaning your back into a wall as your tissues get accustomed to this infrequent positioning, give it a try every day for a week and see if you've improved in any way. 

Think about the squatting in terms of growth vs. gains. Sure it's easy to get some quick gains doing consistent sets of squats at the gym. You can rack up more and more weights and lift it easier and easier as you strengthen your ankles, legs, hips and low back over time. You can see and feel a difference. It's trackable in your workout log. That's all gains, but I'm talking about growth. Growth is when your brain figures out the balance of your body in 3 dimensional space, in every tiny, nuanced vector of force and resistance throughout the entire range of motion of the squatting exercise. Even better if you're dealing with uneven terrain during some of your squatting motions, as opposed to a perfectly flat even gym floor. Your brain has to be engaged during the exercise in addition to the gross muscles. Best case scenario, both your brain and muscles work in concert, to produce strong, stable, balanced, consistent, adaptable movement. The more holistic concept of growth is superior, in my opinion, to simple gains in numbers of pounds added to the bar. 


Here is a video that examines squatting vs. chairs and how it affects other movements throughout the body: