5 Ways Yin Yoga Can Transform Your Health & Life

by Setareh Moafi, Ph.D., L.Ac.

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You may have already heard my story about how practicing Yoga changed my life as a stressed out overachiever at Cal (if you haven't read the story, you can find it here). But you may not know that beginning the practice of Yin Yoga awakened my interest in Chinese Medicine, and led me toward the path that I'm on now.

As I prepare to teach the second (and probably last) live round of my one-of-a-kind Yin Yoga Integration Teacher Training this Fall, I hope to demystify the practice of Yin Yoga so you can better understand how it can transform the way you feel in your body and move through your life—regardless of your practice level or age.

Yin Yoga isn’t the same as gentle Yoga, nor is it necessarily restorative. Rather, Yin Yoga is a deep and sometimes uncomfortable practice.

Understood through the lens of Chinese Medicine, this practice can access the deeper connective tissue of your body to help you release trapped emotions and free you physically to allow for greater freedom of movement.

What is Yin Yoga?

Yin Yoga is a passive practice primarily comprised of seated and supine postures typically held for 3 to 5 minutes. Practicing in this way allows the stretch to go beyond the muscles to the deeper layers of fascia.

Over the years, Yin Yoga has become a practice I come home to when things are difficult, when I’m exhausted and even when I feel great. It’s a comfort for me to sit in the long-held postures, breathe, take in the moment, and let go of the chatter in my mind.

And because your body sits passively to experience the deeper stretch, your mind naturally settles with time, supporting you to let go of the distractions of the day without forcing anything.

Yin Yoga is the passive balance to a daily active, or Yang, lifestyle that’s typical for so many of us.

And since this practice releases the connective tissue and most importantly the illiopsoas (the muscle group in the pelvic region that’s comprised of the illiacus and psoas muscles) where emotional stress and trauma are stored, as your body releases, your mind becomes more free and you can move through your life with far greater ease.

5 Ways Yin Yoga Can Improve Your Health & Life

Butterfly pose in the Yin style.

Here are five important health benefits that can be cultivated through regular Yin Yoga practice:

  1. Reduced Stress, Anxiety and Depression

    In a randomized controlled trial, researchers examined whether participating in a five-week yoga intervention reduces biomarker Adrenomedullin (ADM) and increases psychological health in middle-aged adults who self-report as moderately to highly stressed. ADM is a blood pressure-lowering peptide expressed in cardiovascular tissues including the vascular wall and heart. Plasma levels of ADM are elevated in patients with hypertension, heart failure or arteriosclerosis, as compared with control subjects.

    Compared to the control group, the researchers observed significantly greater pre-post reductions in plasma ADM levels, anxiety, depression, and sleep problems.

    The study concluded that five-week Yin yoga-based interventions appeared to reduce both the physiological and psychological risk factors known to be associated with non communicable diseases such as heart disease, stroke, cancer, chronic respiratory diseases and diabetes.

    The study also suggested incorporating Yin yoga as an easy and low-cost method to limit the negative health effects associated with high stress.[1]

  2. Improved Digestion & Sleep

    The very experience of Yin Yoga is calming and can reduce your stress levels since the poses are held for extended periods, averaging 3-8 minutes each. This calming effect regulates your nervous system and helps to relax your ‘fight or flight’ response.

    Whereas most styles of movement practice emphasize muscular strengthening and stretching, Yin Yoga focuses on stretching the connective tissue that’s more closely associated with the parasympathetic nervous system.

    As a result, you walk away from a Yin Yoga practice feeling calmer, stronger and can often notice improvements in your sleep and digestion—the aspects ruled by your parasympathetic nervous system—right away. (For more on the connection between digestion and sleep, you can read this article ).

    And when you sleep and digest better, you move with greater clarity and focus throughout your life.

  3. Greater Freedom of Movement

    Yin Yoga postures focus primarily on releasing and lengthening the hips, pelvis and lower spine. These areas hold a lot of latency—unresolved physical and emotional trauma that can over time inhibit your range of motion.

    Most books describe the practice of Yin Yoga in relation to the Primary Meridians, which are the main channels that are addressed and treated in Traditional Chinese Medicine. However, from the point of view of Classical Chinese Medicine, movement practice would be insufficient to access or treat the Primary Meridians.

    The classics of Chinese Medicine describe complement channels, which include the Sinew, Luo, Divergent and Eight Extraordinary Channels. Of these, the Sinew Channels control the movement of the Wei, or defensive Qi, and our movement.

    The sinews conduct Wei Qi and are the first to respond to exogenous pathogenic factors, or EPFs, that enter the body from the external environment. As these pathogenic factors internalize, they inhibit movement and therefore the Sinew Channels must be addressed in order to liberate your movement.

    Emotions can also be addressed through the Sinew Channels but the primary benefit of freeing the Sinew Channels is to develop freedom of movement and therefore greater flexibility in both the body and mind.

    So the emphasis in learning about the Sinew Channels in relationship to Yin Yoga practice is to be able to free these channels so you can find greater freedom of movement in all aspects of your life.

  4. Stronger Bones

    Distraction (often called traction) is one of the focuses in Yin Yoga and is the application of a long-held stress that tends to pull bones apart. A study published in Isfahan, Iran found that distraction stimulates both the growth of bones and their associated ligaments.[2]

  5. Greater Mental Clarity & Focus

    Practicing Yin Yoga can be challenging because the poses are held for minutes, releasing layers of tension and latent emotions that are held deep within the body’s fascia.

    The primary tool that helps ease the challenge is breath awareness, which anchors you into the present moment.

    Through breath awareness, you’re guided to ‘play your edge’, or to move to a point that challenges you physically while still taking deep, conscious breaths.

    Consistent practice in this way builds mental focus and clarity and will help you move through each day with both a stronger body and calmer mind.

If you’re interested in delving more deeply into this practice, you can apply to participate in my one-of-a-kind Yin Yoga Integration Teacher Training or attend any of my live retreats.

References
1. Daiva Daukantaitė, Una Tellhed, Rachel E. Maddux, Thomas Svensson, and Olle Melander. Five-week yin yoga-based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults: A randomized controlled trial. PLoS One. 2018; 13(7): e0200518. Published online 2018 Jul 18. doi: 10.1371/journal.pone.0200518

2. Subodh Shankar Natu, Iqbal Ali, Sarwar Alam, Kolli Yada Giri, Anshita Agarwal, and Vrishali Ajit Kulkarni. The biology of distraction osteogenesis for correction of mandibular and craniomaxillofacial defects: A review. Dent Res J (Isfahan). 2014 Jan-Feb; 11(1): 16–26.


Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Setareh offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com and www.acenterfornaturalhealing.com.

How to Let Go of Uncomfortable Emotions

by Setareh Moafi, Ph.D., L.Ac.

Feeling angry, sad, depressed or disappointed sucks. Especially when you know life is great and don't want to muddle your path with negative emotions.

But every single feeling is part of the beautiful spectrum of human emotion we ALL experience.

The problem is that since the emotions we've been taught not to feel can be uncomfortable or difficult to tolerate, they trigger resistance.

And resisting or suppressing these emotions makes everything a lot harder.

In the two short videos below, you’ll learn about the two organ systems that need to be harmonized to be able to let go of uncomfortable feelings.

You'll learn:
*  that letting go begins with acceptance, and how the harmonious balance of the Liver and Lung Qi is essential for you to cultivate this state in your life
* how excessive stress and poor food choices may be hindering your ability to let go of difficult emotions
* a simple exercise that helps smooth Liver and Lung Qi so you can more easily let go of anything you’re struggling with.

Watch and practice the simple exercise then leave a comment letting me know how you feel. My hope is that you'll start to shift back to your natural state of ease.

You deserve to feel great. But it takes the occasional struggle to fully appreciate what that means.

With love and support on your journey to wellness.
XO,

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Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Dr. Moafi offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com and www.acenterfornaturalhealing.com

Restore Movement to Restore Your Health

by Salvador Cefalu, M.S., L.Ac.

In Chinese Medicine, one of the fundamental ways to optimize the health of the body begins through restoring and normalizing the movement of energy within the body. 

This article will outline key zones of the body where energy flow can become bound up and why releasing these restricted areas is essential to normalizing body function in order to optimize health.

 

The Yin & Yang of Movement

As the basis of Chinese Medicine, the concepts of Yin and Yang are depicted as the dark and light divisions of a Tai Ji circle. 

Yin and Yang are two parts of the whole. Yin is the solid part relating to form and Yang is the non-solid part relating to function. Together, Yin and Yang create the material world of form and function. 

Philosophically, there is no separation of Yin and Yang in the living world as there is always Yang within Yin and Yin within Yang as can be seen in the tiniest atomic particle (Yin) which contains a tremendous amount of energy and power (Yang).

In this view, our body’s structure (the form) is seen as Yin, while the body’s function is Yang.

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Qi, often translated as energy, is an aspect of Yang, and relates to function and movement. When there is proper Qi flow in the body, there is a normalization of movement within the body including the normal flow of Yin circulation which includes all the fluid substances.

Internal fluid circulations include such things as the vascular system and the movement of blood throughout the body, the secretion of glandular and organ fluids to support the many aspects of organ function and metabolism, and the distribution of lymphatic fluids to support healthy immune function and proper detoxification. 

These Yin fluid circulations occur because of the movement of the organ energies in relation to the Five elements.

 

Understanding Movement through the Five Element Energetic Vectors

In Chinese philosophy, the universe is a macrocosmic system made of elemental energies described as the Five Elements. Each of the Five Elements relate to a pair of organ systems and the movement of each of these elemental energies support its respective organs' ability to function.

When in balance these elemental energies all move within the body in a concerted manner to create harmonious function between the organ systems.  Ensuring that these energies move according to their nature is fundamental to keeping the body and mind healthy. 

The following Five Elemental energies support Qi flow throughout the body:

The Wood Element is related to the Liver and the Gallbladder organs. The Wood element energetically supports the ascension of energy, like a tree shooting up into the sky. In this way, the Liver organ supports sending blood into the head for nourishment and healthy function of the brain. The Gallbladder system is important to release the pressure and stagnation out of the brain, in other words, to detoxify the brain. 

The Fire Element is related to the Heart. Fire energy spreads upward and outward, similar to how a fire spreads in nature.  This Fire energy supports the spreading of circulation throughout the body, especially into the four limbs to bring warmth. If a person has cold hands and feet, this indicates that the Fire energy needs more support. On the other hand, when the Fire energy is too hot, the Heart and Mind will be overstimulated leading to a state of being anxious and mentally "scattered".

The Earth Element governs gathering and consolidating energy into the center of the body. In this way, Earth energy supports the Spleen and Stomach for proper digestion and elimination. Through the consolidation of energy into the center, energy then spirals upward and downward to support the transformation process attributed to these two organs. Specifically, the Spleen ascends energy extrapolated from food into the heart for the final production of blood (according to Chinese Medicine) and ascends fluids into the lungs and into the head so there is proper moisture for all the sensory organs (eyes, ears, nose and mouth) to function optimally. The Stomach on the other hand, descends the energy so the digested food can transport smoothly through the intestines on its way to being eliminated. 

The Metal Element governs the Lungs and Large Intestine to descend energy through the body. 

Essentially, the downward movement of Lung Qi (energy) supports peristalsis of the Large Intestine for bowel movements, and descends energy through the Bladder for urination. The Lungs also descend energy to support the release of blood during menstruation. The downward movement of energy, in general, is facilitated through deep respiration, hence the benefit of belly breathing for "getting out of our head" and reducing the over-ascension of energy in times of stress.

The Water Element relates to the Kidneys which is about the state of inertia, or stillness. Through the process of being still, we can recuperate our energy so we can then move outwardly into the world. When the Kidney energy is weak, the lumbar region often tightens up and restricts our ability to move. This is an innate response by the body in its effort to consolidate energy back into its core. Lumbar pain and stiffness, if not due to injury, is therefore seen as a symptom of weakness in the Water energy of the body.  An injury to the lumbar region will create weakness in the Kidney Water energy as well, especially when it is a chronic condition. 

 

The Four Rings

There are four circumferential regions in the body where excessive muscular tension and pressure develops thus inhibiting movement and the circulation of the Five Element vectors of Qi described above.

All of the organ and glandular systems reside within four cavities of the body divided by these four regions: the head, the thoracic, the abdominal and the pelvic cavities. 

An important part of evaluating a person’s physical functionality is through assessing the tightness around the four rings of tension that separate these regions anatomically. 

Each of these muscular rings of tension have the following anatomical associations:

  1. The occipital, temporal-mandibular joint and hyoid bone

  2. The clavicular region made up of the scalene muscles, sternocleidomastoid muscles and the trapezius muscles

  3. The diaphragmatic region created by the diaphragm muscle

  4. The pelvic region created by the muscular tension around the waist associated with the psoas, para-vertebral, quadratus lumborum and abdominal muscles.

Acupuncture treatment as well as practices like Yoga and Qi Gong can help release tension and restriction in the body's four rings.

Acupuncture treatment as well as practices like Yoga and Qi Gong can help release tension and restriction in the body's four rings.

When these regions hold abnormal tension, the increased pressure will impede movement in the related external structures as well as the organs that lie within these areas as well. This is how normal body function begins to decline both externally and internally.

It's essential to have freedom of movement in all four rings as chronic tension patterns can stay trapped in the body indefinitely until they are released.

A number of physical therapies as well as Yoga and Qi Gong exercises are especially effective to release these four rings. One of the primary therapies is Acupuncture.

The purpose of Acupuncture is to normalize Qi flow throughout the body both internally and externally. In this process of normalizing Qi flow, function and movement are restored.

As a result, Acupuncture also reduces and can resolve pain patterns, but this effect is often overlooked by the medical establishment. 

In fact, a common misunderstanding by Western medical science is that Acupuncture only temporarily numbs pain by blocking pain signals to the brain. In reality, Acupuncture restores function to allow the body to move more freely without pain. 

In the process of restoring functionality, the overall health of the body is restored as well. 

 

Conclusion

Abnormal or lack of movement within the body not only decreases function but it also impedes the normal detoxification processes imperative for health and vitality.

Freedom of movement is therefore necessary to restore healthy function throughout the body.

Healthy movement is induced and supported by manual therapies such as Acupuncture, physical therapy and bodywork, and can also be restored through gentle exercises such as Yoga and Qi Gong practices.


Salvador Cefalu, M.S., L.Ac. is the Founder & Co-Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic run by he and his wife, Setareh Moafi, Ph.D., L.Ac. that specializes in Classical Chinese Medicine. Salvador is a leading U.S. practitioner of Japanese Meridian Therapy, a rare form of non-insertion Acupuncture using Gold & Silver needles. More information at www.acenterfornaturalhealing.com.

Spring Cleaning for Your Body and Mind

by Setareh Moafi, Ph.D., L.Ac.

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As we move deeper into the Spring season, you may feel the urge to clean up and create more space in your environment and life.

Every year our hometown hosts a Spring Cleanup Campaign that gives us the opportunity to clear out any old items and waste that’s accumulated over the past year. It’s incredible how much we unconsciously accumulate and it’s no wonder our minds often feel so cluttered as well.

Your outer world is a direct reflection of your inner world, so the more clear and open you can make your environment, the more clarity you’ll feel inside.

Last year I became inspired to tidy up using the KonMari Method and it was amazingly powerful in helping us reduce - and keep away - so much clutter. KonMari founder, Marie Kondo, recommends that you go through all of your belongings and only keep the items that 'spark joy.' In other words, only keep what makes you truly feel happy, whether it’s a suit, a necklace or a notepad.

The idea of surrounding ourselves only with things that “spark joy” has made a tremendous impact on my and Salvador's personal life and continues to enhance the beauty of our sacred spaces at home and in our clinic. It also has created space for each of us to find more ways to practice and share self-cultivation and self-care.

Marie Kondo herself states that “when your room is clean and uncluttered, you have no choice but to examine your inner state.”

As you tidy up your external space, you may feel the need to clear your internal space - both body and mind - as well.

Since Springtime relates to the Liver, this is the ideal time of year to do a Liver cleanse.

Severe seasonal allergies, fatigue, low immunity and irritability can all be indicators of the accumulation of toxins in the body. 

You can start with a simple dietary cleanse avoiding all sugar, coffee, alcohol, gluten, dairy and soy products. Make sure to stay hydrated and eat lots of leafy green vegetables, fresh fish, olive oil, small beans such as adzuki or lentils, and non-gluten grains, including millet, brown rice and buckwheat. 

Allergic reactions come from an over-stimulated histamine response by the body and it is the role of the liver to detox these histamines from the blood. If the liver is too congested with toxicity, this function will decline leading to increased allergic reactions and a vicious cycle develops. To address excessive heat (toxicity) in the liver, antioxidant supplements that support liver detoxification are important at this time. These include milk thistle and N-Acetyl-L-Cysteine to boost cellular glutathione levels, as well as alpha-lipoic acid. Reishi mushroom is another important single herb remedy that can be used at this time as it modulates both an under-active or over-active immune response to support both allergy or low immunity issues. To help modulate the over-activation of histamine release during the Spring or anytime you find yourself having increased allergies or inflammation, bioflavanoids such as quercetin are very beneficial as well.

In addition, keeping the flow of Qi circulating smoothly is an important aspect to maintaining a healthy liver. Committing to a regular exercise routine that doesn't over-stimulate the body is most suitable for this purpose. Yoga and Qi Gong are most supportive for circulating Qi without the side-effect of depleting your Liver's blood storage which occurs with more stimulating exercise that can burn-out an exhausted body. Furthermore, Meditation practice will calm your mind and body, as well as cool the heat in the Liver therefore reducing the irritability you may tend to feel during this season.

Clearing your body of toxins helps you cultivate greater clarity and a deeper connection to your intuition so that you can more easily harness your goals and desires.

Cleaning and clearing fosters renewal and rebirth and can have profound effects on your overall health and life.
 

Chiastolite: The Perfect Stone to Support Springtime Detoxification

by Salvador Cefalu, M.S., L.Ac.

Chiastolite is a unique looking stone that has a cross in the center. The name derives from the Greek word chiastos meaning “cross marked.” In Chinese philosophy, the cross represents descension and ascension to make the connection between Heaven and Earth as we see in the Christian tradition as well. Wearing or holding Chiastolite can help you become more grounded as you connect with the spiritual aspects of life.

Since it contains lithium, Chiastolite can calm the emotions and help the Heart and Kidney connect so you feel on purpose in your life. It's therefore a very useful stone to use during meditation.

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Chiastolite is also a powerful protective stone that wards off negative energy and repels negativity rather than absorbs it.

In stone medicine, Chiastolite is very important to alkalize the body to reduce excess heat causing inflammation especially in the Liver.

Since Spring is the time for cleansing the Liver, Chiastolite can be taken in an elixir for a month or two for detoxification.

Chiastolite also contains chromium which makes it very beneficial for people with Syndrome X symptoms of high blood sugar, high cholesterol and hypertension as it can cleanse and break up blood stagnation in the arteries.

Springtime is also the windy season and in regards to Spring's relationship to the Wood element, symptoms of Wind can be experienced during this time.

Wind symptoms during springtime are related to allergies and can involve redness, itching, watery eyes, and sneezing.

Wind also irritates the nerves causing numbness and tingling, radiating pain, as well as irritability, nervousness, twitching, and tics. In Chinese Medicine, these neurological patterns are called Wind Bi, meaning obstruction due to Wind. Chiastolite is one of the most important stones to help reduce Wind Bi, or any problem related to hypersensitivity of the nerves such as sciatica or neuropathy with numbness and tingling in the arms, hands or legs as well as Wind-Bi in the face including conditions like Bell's Palsy and trigeminal neuralgia.

Chiastolite can be taped directly on the skin over the problem areas or acupuncture points related to these conditions. It can also be used as a massage wand to scrape along broad regions affected by the Wind Bi. Scraping massage with Chiastollite helps move the blood to release the Wind and its related symptoms.


Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Dr. Moafi offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com and www.acenterfornaturalhealing.com

How to Allow Yourself to Receive

by Setareh Moafi, Ph.D., L.Ac.

I used to think that to get what I want, I have to strive and work tirelessly. Not until I started to practice Yoga regularly in college did I learn that the opposite is true. The more I practiced, the more I relaxed and the more relaxed I felt the more opportunities came to me. The more I focused on self-cultivation and being still, the less effort I had to make in my pursuits.

In order to receive what we want, we have to let go and be fully present. This means that both the body and mind have to be relaxed, clear and calm. I learned this through both my personal practice and through my training with a number of master Yoga instructors, in particular Erich Schiffmann.

Erich emphasized the power of entering the silence and listening for guidance. The one word I heard repeatedly from Erich was “pause.” He encouraged us to listen inward and taught me that the answer to everything comes in the empty spaces between your thoughts, when your mind is quiet.

Mindfulness-based movement practices such as Yoga, Qi Gong or Tai Chi release physical tension to prepare the body to sit quietly so you can experience a quiet, empty mind that allows you to be fully present.

Only when you’re fully present can you tune in to receive guidance that will allow into your life anything and everything you’ve ever wanted.

As a society of achievers, the challenge for many of us is accepting that only through stillness can we align ourselves with anything and everything we want.

As a society of achievers, the challenge for many of us is accepting that only through stillness can we align ourselves with anything and everything we want.

To get to the place where you can receive, you first have to create space by letting go.

 

Receiving by Letting Go  

According to Chinese Medicine, the Lungs govern the circulation of oxygen and Qi, or energy. The more deeply we breathe, the more freely this Qi can circulate throughout the body.

Deep breathing practices including Pranayama strengthen the Lungs. In addition, practices such as Yoga asana and Qi Gong, which coordinate breath with movement, unbind tension in the body thereby allowing the Lung Qi to circulate more freely.

As I've mentioned in previous articles, the Lungs are the primary organs that help us to let go. (You can read more about this here and here). As we inhale, we draw in fresh energy and oxygen. With our exhale we release toxins, as well as thoughts that no longer serve us.

By allowing us to take a deep breath, the Lungs anchor us into the present moment.

The Lungs have an important relationship with the Kidneys. As the Lungs draw in Qi through the breath, the Kidneys grasp this Qi and use it to consolidate the fundamental energy of the body. 

The Lungs also play an important role in harmonizing our emotions through their relationship with the Liver. Whereas the Lungs govern the circulation of Qi, it’s the Liver that ensures the smooth flow of this Qi throughout the body. (Learn more about the Liver/Lung relationship here). Stress of any kind can impede this smooth flow and cause mental agitation and even anger. The simple act of taking a few deep breaths helps open the diaphragm to release stagnation in the Liver meridian and the Liver system as a whole, and thus smoothes the flow of Qi to regulate the emotions.

So, feeling better starts with taking deep breaths. 

When you take a deep breath, you become more present. When you're more present, you feel more in alignment. When you're more in alignment, you're able to receive the messages that guide you to what you truly want. 

 

Tools to Fine Tune Your Ability to Receive

Years ago, Erich Schiffmann taught me to wear a stopwatch and set it so that I’d receive a notification on the hour, every hour as a reminder to pause, to breathe and be more present in that moment. I encourage you to try this powerful practice.

As the days go by and you pause every hour—simply by stopping what you’re doing for a moment to take a deep breath—you’ll start to feel a deep sense of calm seep from those moments into nearly every part of your day.

I've attached the video below as a guide for you to practice ujjayi breathing, a simple technique that profoundly calms the mind. You can practice this form of breathing as you pause throughout the day, before bedtime to help you fall asleep, and even integrate it into your exercise regimen.

Ultimately, our minds more than anything block our ability to receive what we truly want.

Have you noticed that oftentimes when you grapple with an issue it just seems to get harder? Then the moment you let it go everything seems to fall into place. That’s because once your mind tunes its frequency away from that issue, away from the struggle and negative thinking, it can receive the guidance to handle that situation.

Only when we turn our focus away from the problem can we allow in the solution.

It’s crucial not just to shift the thoughts you think but also to empty the mind, to fully let go, so you can receive messages or inspiration from a higher source.

Inspiration arises only from a receptive, quiet and undistracted mind. It’s not a coincidence that the word inspiration is related to breathing, as it's rooted in the Latin word inspirare, which means 'to breathe upon' and is also related to the word inspire, which means 'to breathe in.' 

Sometimes inspiration, or what we may call ‘gut feelings,’ aren’t logical. You may be guided to do something even when your mind may be telling you otherwise. 

For example, you go to the grocery store and something tells you to buy extra vegetables. You may ignore this because it logically doesn’t make sense—you’ve picked out enough vegetables for dinner. But this gut feeling always makes sense later. You may go home to find that your daughter has brought her friend over for dinner, and this friend happens to be vegetarian.

As you practice quieting your mind so that you can receive guidance in these small situations, you’ll be more tuned in to receive this guidance for more significant situations, like when to quit the job you hate to pursue your dreams.

The process of quieting your mind to become receptive all begins by taking deeper, fuller breaths. Allow yourself to relax more, do less and just be. Only by being present can you allow in all that you’re meant to receive.

Dr. Setareh Moafi shares the importance of deep breathing for your yoga practice and daily life.


Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Setareh offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. 

How to Blossom During Springtime

by Setareh Moafi, Ph.D., L.Ac.

The three months of the Spring season bring rebirth and renewal. Spring is a time of change as we transition from Winter, the most Yin or quiet season, to the first Yang or active season of the year. This is the time for new beginnings both in nature and within our personal lives.

While we may have set our intentions for this year after the holidays, Spring is really the ideal time to make the effort to manifest these intentions into reality.

The fertility, abundance and growth in nature reflects the potential that we each have during this season.

To maximize your ability to utilize the energy of springtime, it's essential to balance the Wood element and the Liver and Gallbladder systems that are associated with this season.

According to Chinese Medicine, the Wood element relates to growth, decisiveness and action.

When in balance, Wood provides the energy to be brave, focused, driven and decisive. Excess in the Wood energy on the other hand can cause one to become controlling, angry, and combative. On the other hand, if you feel that you have no spring in your step this time of year this can reflect a Wood deficiency possibly arising from a lack of rest to nourish the Kidneys during Winter months.

The Liver is the primary organ associated with springtime. It stores blood and is in charge of smoothing the flow of Qi or energy throughout the whole body. Because the Liver also smoothes the emotions, if it is imbalanced the Qi stagnation that results can manifest as feelings of stress, irritability and anger. 

As Spring arises, the Liver energy becomes more active. This activity can however cause the Liver to generate heat and Wind, which develop into typical allergy symptoms such as itchy, red eyes, sneezing, and sore throat. 

Since the Liver is in charge of detoxification, during springtime it's especially important to be cautious of taking in substances that burden the Liver’s function, such as over the counter medications, alcohol and drugs. 

As the Wood element and the associated Liver and Gallbladder systems become active both within us and in nature, it's important to balance their energy so we can flourish throughout the season. Here are 5 ways to cultivate this balance:

  1. Eat a Wood balancing diet replete with leafy green vegetables, asparagus, artichokes, olives, and berries.

  2. Reduce or avoid coffee, alcohol and spicy foods as they can aggravate the Liver thus worsening allergies and the overall irritability and restlessness that most of us experience during this seasonal transition.

  3. Drink herbal teas such as Chrysanthemum, Chamomile, Dandelion and Nettle Leaf to cool the Liver, especially if you tend to experience allergies at this time of year.

  4. Be more active - exercise daily to keep the Liver Qi moving smoothly. Yoga, Qi Gong and Tai Ji are especially helpful as the connection to breathing with these types of exercises helps strengthen the Lungs and open the diaphragm to further help prevent Liver Qi stagnation.

  5. Get Acupuncture treatment to help cool the Liver and move the stagnation that can stir up allergies, irritability and anger.

With its vital energy and beauty, this abundant, creative season supports us to blossom by starting new projects and sharing our unique gifts and talents.


Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Dr. Moafi offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com and www.acenterfornaturalhealing.com

The Doyo Period - 9 Tips to Support Your Health During Each Seasonal Transition

by Salvador Cefalu, M.S., L.Ac. and Setareh Moafi, Ph.D., L.Ac.

The transitional period between each seasonal change is a very important time to support the health of the body and mind. In Five Element theory, this period is called Doyo and relates to the Earth energy. The Doyo period is an 18-day period consisting of the 9 days before and 9 days after each Solstice or Equinox.

Since this period relates to the Earth element, the organs of the Spleen, Stomach and Pancreas are most vulnerable to imbalance and disease during this time making it important to protect and support these systems.

People who already have problems in their Earth element need to take extra care as cases such as diabetes, ulcers and gastrointestinal issues in general can all worsen during this time if their lifestyle is not supported.

During the Doyo period in particular it's important to eat meals at regular times and without distractions. Staying away from too much sweet food and other damp inducing foods like dairy and fried foods is also important to keep the Spleen and Stomach energies in a healthy balance.

The Spleen as the largest lymphatic organ in the body indicates this is a good time for acupuncture and massage to support lymphatic circulation. If you only get these treatments a few times a year, it's best to do them during the Doyo periods.

The Spleen is an especially important system as it supports immunity during the seasonal transition.

In addition, the Spleen is an organ that assists in the transformation of food into energy and thoughts into purpose, so a healthy Spleen will support you to stay focused on your goals and be able to transform your dreams into reality.

Weakness in the Spleen can result in problems with digestion and elimination and cause the body to accumulate dampness. Dampness is a fungal terrain, often resulting from a diet heavy in carbohydrates, fried foods, dairy and sugar (even in the form of fruits).  A fungal terrain can also develop from using various drugs such as antibiotics, sulfa drugs, chemotherapy, birth control pills, corticosteroids, antacids and acid blocking medications.

Dampness is reflected in our lives through the feeling of being stuck or lacking clarity.  Dampness is also associated with psychological imbalances such as Obsessive Compulsiveness Disorder and hoarding.

The Earth element organs thrive on a simple diet based on unprocessed foods, a calm mind, and a regular daily rhythm with meals, exercise and rest.  

Here are 9 tips to support you to have greater clarity and a healthier lifestyle during the Doyo Period of every seasonal change:

  1. Take time to cook and be present during your meals. Put away your cell phone, turn off the TV and just be - with your meal and people with whom you enjoy spending time.

  2. Eat meals at regular times and without distractions. Avoid eating under stress and eating on the run or while distracted.

  3. Integrate more root vegetables into your diet to nourish your Earth. Root veggies such as sweet potatoes, parsnips, carrots and rutabaga also help anchor your body's energy and calm your mind.

  4. Start to integrate more cooked leafy green vegetables to support the Liver and the Wood element, which are associated with the Spring season

  5. Reduce or avoid coffee, alcohol and refined sugars. All of these substances aggravate the Liver, so this is especially important during the transition to the Liver (Wood) season of Spring.

  6. Take enzymes daily. Enzymes taken with meals will help break down food and prevent stagnation and heat accumulation in the Stomach. Along with a balanced probiotic supplement, enzymes are essential for your gut health, which is the core of your immune function and brain health. Not sure what to take? Call us at 408-244-8565 or stop in and pick up a bottle of our favorite probiotics and enzymes.

  7. Exercise to strengthen your Earth. Calming exercises such as Yoga and Qi Gong are especially important to integrate into your routine. Join us for weekly Qi Gong classes Mondays at 11:45am.

  8. Take more time to meditate or just sit quietly to calm your mind. The imbalanced emotion of Earth is worry, so the more you can quiet your mind the less stress this system will take on.

  9. Get Acupuncture treatment. This is the ideal time to support your core Earth energy and immunity with Acupuncture and Chinese Herbal Medicine. (If you're in our area, you can schedule yourself online here).


Salvador Cefalu, M.S., L.Ac. is the Founder & Co-Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic run by he and his wife, Setareh Moafi, Ph.D., L.Ac. that specializes in Classical Chinese Medicine. Salvador is a leading U.S. practitioner of Japanese Meridian Therapy, a rare form of non-insertion Acupuncture using Gold & Silver needles. More information at www.acenterfornaturalhealing.com.

Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Dr. Moafi offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com and www.acenterfornaturalhealing.com

Blending Yoga and Chinese Medicine into a Business

by Setareh Moafi, Ph.D., L.Ac.

 I frequently get asked how and why I thought to integrate Yoga and Chinese Medicine, and how I turned this fusion into a thriving business.

Having lived in various countries as a political refugee during my childhood, the desire to learn about different cultures, traditions and people has always come naturally to me. So blending practices from different cultures, including that of my Iranian heritage, was an organic process in some ways.

Turning my passions and interests into a business however was not something I planned, but it's led me to learn, grow and find greater fulfillment than I could have imagined.

A little while ago, my friend Tina Deane Coddington invited me to do an interview for her podcast, the Healing Business Podcast (which you can download through iTunes).

Our conversation led me to share what it took for me to develop a flourishing integrative healing business practice with my husband, Salvador.

In the interview, I share why Yoga and Chinese Medicine create a perfect synthesis, as well as personal insights and habits for success that I think will benefit you.

You can listen to the full interview by pressing play below. And please feel free to share it with anyone you think it may help or inspire.

Once you’ve listened, I'd love to hear what insights you gained in the comments below.

With love and gratitude,

Setareh
 

Special thanks to Tina Deane Coddington and the Healing Business Podcast. Listen to all the episodes on iTunes.


Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Setareh offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com and www.acenterfornaturalhealing.com.

Feeling The Heat? The Impact of Chronic Inflammation on your Heart Health

By Salvador Cefalu, M.S., L.Ac.

Cardiovascular diseases in the form of heart attacks and strokes are two of the top five leading causes of death in the U.S. Assessing how these conditions can be rooted in inflammation is therefore critical. In this article we will examine how any form of chronic inflammation is a stress on the heart and can potentially lead to cardiovascular disease.

In Chinese Medicine, the pathology of Heat is a primary factor of disease in the same way that inflammation is associated with many health problems according to Western medicine.

Pathological heat can be clearly identified because of either an acute infection or inflammation or chronic inflammation in the form of common problems such as allergies, diabetes, arthritis, autoimmune disorders, gastritis, and intestinal issues including Irritable Bowel Syndrome (IBS) or colitis. Furthermore, chronic infections such as Lyme disease, Hepatitis, Epstein Barr and mycoplasma can all involve pathological heat according to Chinese Medicine. 

Inflammatory heat can go unnoticed for months and years brewing slowly in the body like fermentation in a barrel. Heat can combine with Dampness (called Damp Heat) and lurk in latency for a long time before it rears a host of symptoms and pathology.

According to Chinese Medicine, Dampness is a fungal terrain and the root of many chronic health problems that today we associate with inflammation. Damp Heat is commonly created by a diet of processed foods, high in carbohydrates and toxic chemicals. Sugar in any form can induce inflammation as it feeds yeast to support a damp terrain and creates heat through its acidic nature.

Sugar is the perfect Damp Heat toxic bomb for the body. This point is well established medically with the way sugar feeds cancer cells so efficiently.

A Damp Heat fungal terrain can also be attributed to the use of antibiotics, oral corticosteroids and estrogen based drugs such as hormone replacement and birth control pills. It seems practical to say the incredible increase in pharmaceutical drug consumption is a huge factor for creating the toxic Damp Heat environment within the body that Chinese Medicine associates with the creation of chronic degenerative disease, including cardiovascular disorders. (If you'd like to learn more about Dampness and Heat pathologies according to Chinese Medicine, you can read my article here.)

 

It's Just About Summertime 

Summer is the season when the sun kisses our palate with an abundance of fruit. However, even this natural sugar can induce serious health problems if there is a Damp Heat problem. Year round consumption of fruit sugar is a key trigger for a Damp Heat toxic environment in the body.

Historically, fruit was eaten seasonally when it was available, especially in the Summer, when the increase in ingested fruit sugar triggers the body to store fat for Winter energy. But today, with year round access to a variety of fruits, the body's gene stimulation to store fat is a year round event as well. Sugar in all forms, from fruit to breads, cookies, chips, pies, cakes, Big Gulps, ice cream, and let's not forget frozen yogurt, all contribute to obesity as the body is overwhelmed with sugar. 

Blood sugar problems such as diabetes and obesity often go hand-in-hand. 

 

The Critical Link Between Obesity and Chronic Inflammation 

Medical science now recognizes that excess body fat causes continuous low levels of chronic inflammation in the body. The cause is due to inflammatory cells called cytokines that are released by fat cells. The more excess fat is held by the tissues, the greater the systemic inflammation with these cytokines wreaking havoc all over the body as they distribute through the blood and lymphatic circulation. The process of systemic inflammation can therefore be stimulated simply by being overweight. 

In Chinese Medicine, obesity is considered a condition of excess Dampness, which is why it's important to reduce foods that create Dampness in order to lose weight and thereby reduce inflammation in the body.

Dairy or carbohydrate-based food are the big Damp producers. Grains, starchy vegetables, fruit (especially tropical fruits and melons with high glycemic load) and nuts are some of the key foods that create Dampness. If a person has a very swollen tongue or thick tongue coating, this indicates a body burdened by Dampness, which means it is imperative to limit these food groups until the tongue body and coating normalize. The clearing process can take months for some individuals heavily burdened by the condition of Dampness.  

The other consideration in examining the roots of chronic inflammation and cardiovascular disease relates to excess Heat in the body.

People with excess heat can be overweight or excessively skinny. Heat can dry up one's Yin fluids so people who are skinny can be types with excess heat as the heat burns up the body's reserves.

The key indicator of a person with excessive Heat is that they will tend to have a very red tongue body and if it has sections that are bluish, then Blood Stasis has developed as well. Blood that gets too hot thickens and becomes sluggish, and therefore impacts the cardiovascular system. Reducing foods and exposure to toxic environments that cause excessive Heat in the body is required. This can relate to ending a bad marriage or any toxic relationship as well.

Pathological Heat can be generated from over exposure to "dirty electricity" in the form of electromagnetic waves (EMFs) or "dirty" chemicals in the form of anything chemically toxic, be it natural or man-made. Pathological Heat is induced in the body by many common chemicals found in our daily lives. Chemicals ranging from medications, to pesticides, herbicides, cleaning products, facial makeup and hair spray have been associated with many types of inflammatory diseases and cancers.

Many individuals involved in the devastation of war have been exposed to man-made chemicals that have created many forms of chronic degenerative disease never seen before. In the Iraq and Gulf wars and as recent as 2015 in Syria, the United states employed nuclear waste material in the form of DU (depleted uranium) weaponry. This highly radioactive material was the pathological factor of Heat that caused numerous birth defects, Gulf War syndrome, and many cases of cancer among soldiers and civilians who were exposed to these toxic gases. 

The herbicide, Agent Orange, used by the U.S. in the Vietnam War is another example of chemically induced toxic heat that continues to cause many health disorders decades later. Agent Orange was used extensively to burn the dense foliage off of the jungles of Vietnam. Even today medical doctors suggest that the toxic effects of Agent Orange are being felt as some Vietnamese people suffer from an unrecognized syndrome similar to leprosy with their body disintegrating as it eats away at itself. The Guardian reported back in 2003 that 650,000 Vietnamese people suffer from an array of baffling chronic diseases which can be attributed to the toxic exposure to Agent Orange. 

 

How to Cool the Body on a Daily Basis

Limiting our exposure to EMFs and toxic chemicals in any form can have a big impact on preserving our health. Other measures to reduce internal Heat in the body can be even more basic than this. 

It's not just what we eat, but how we cook that influences the temperature of our body. If you ingest a lot of moist or hydrating food created from steaming, soup, broth and juices, your body will tend to cool down.

In the Summer, people tend to barbecue on a regular basis, but this is the type of cooking that induces a lot of Heat. In addition, meat, especially beef, lamb, bison and wild game are very hot natured foods. Barbecuing beef and bison burgers will therefore induce a lot of internal Heat. Add to this meal some alcoholic cocktails followed perhaps with coffee, a sugary dessert and a cigarette and this smoking hot combination will inflame any body burdened with excessive Heat.

Roasting is another cooking method that dries up the Yin of the food and induces a lot of Heat. So take it easy with roasting, baking and barbecuing if you are trying to lower your internal heat and reduce systemic inflammation.

Source: Scientific Animations, Girish Khera (http://www.scientificanimations.com/), via Wikimedia Commons

Source: Scientific Animations, Girish Khera (http://www.scientificanimations.com/), via Wikimedia Commons

Heat and Cardiovascular Disease

Arterial plaque, or a condition called atherosclerosis, is a product of excessive heat in the blood system.

A theory that is accepted by many medical professionals is based on the idea that cholesterol levels increase in the body to plug up bleeding arterial vessels that are inflamed. Bad cholesterol is essentially a bandaid for wounding in the vessels. An elevation of LDL can therefore suggest there is a constant wounding in the vessels stimulating the calcification of cholesterol to patch it up. 

According to Chinese Medicine, blood circulation through the vessels is controlled by the Heart and Percardium. The Heart relates to self-love and life's passions and the Pericardium serves as the Heart protector, which stores the unresolved traumas of our lives. From a philosophical point of view, this "wounding of the blood vessels" can be rooted in the process of "self-wounding" resulting from a negative self image, self-hatred, or a lack of forgiveness or acceptance. High LDL cholesterol and rigid arterial calcification can therefore reflect a self wounding process that results from these types of unresolved psychological and emotional factors.

Pathological internal Heat can be created in many ways and stress is a tremendous factor. Simply cultivating a life of peacefulness in one's relationships, environment and in one's heart goes a long way to keeping you cool and unimpaired by the blistering heat found in our every day world. 

Practicing daily Meditation, Yoga, Qi Gong and Tai Chi are very useful tools to return a body and mind from the chaotic state of excess heat to a calm and cool state of peace.

What you cultivate is what you become.

Are you cultivating a chronic state of stress with constant high levels of cortisol flowing through the body or are you cultivating relaxation, ease and strength within a state of calm?

The good news is that it's your choice.

May you have a Cool Summer!


Salvador Cefalu, L.Ac. is the Founder & Co-Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic run by he and his wife, Setareh Moafi, L.Ac. that specializes in Classical Chinese Medicine. Salvador is a leading U.S. practitioner of Japanese Meridian Therapy, a rare form of non-insertion Acupuncture using Gold & Silver needles. More information at www.acenterfornaturalhealing.com.