Heather Linkenheimer's Tumblr Blog

A freelance yoga instructor and massage therapist, Heather Linkenheimer possesses a distinct passion for helping others pursue healthy, balanced lives. She first began practicing yoga regularly in 2003 and has worked with students in weekend-long retreats and weekly class sessions since 2005. In her instruction, Heather Linkenheimer actively challenges her students to reach their potential both physically and mentally. During each practice, Heather Linkenheimer also invites students to engage in a moving meditation that corresponds with each inhale and exhale. Many practitioners believe that connecting the breath with yoga's physical asanas or postures reduces stress and provides a liberating sensation. Through her evolution as a yoga teacher, Heather Linkenheimer has recognized the yoga practice as a powerful avenue for self-acceptance. Much of her personal yoga philosophy stems from the works of Mandy Ingber, a yoga instructor and fitness expert in Los Angeles. In her book, Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover, Ingber explains that “having the body you want begins with loving the body you have.” Heather Linkenheimer has adopted this approach to yoga and encourages her students to appreciate their bodies and express a deep internal gratitude during each practice. Ms. Linkenheimer integrates much of her yoga background with her work as a massage therapist. Through massage, she helps people relax, release stress, and attain greater physical health. Oftentimes, her clients schedule massages before or after their yoga sessions; over the years, she has found that pairing massage with yoga increases flexibility and promotes healthy circulation. Moreover, this combination allows clients to let go of negative energy and enter a state of complete relaxation.

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Standup Paddleboarding Meets Yoga

As the weather warms up, practicing yoga outdoors allows you to integrate an appreciation for Mother Nature into every pose. Thinking about trying something even more invigorating? Consider taking a standup paddleboard (SUP) yoga class. Instead of practicing on a mat on solid ground, you can try your hand at holding downward dog while floating on the water. As standup paddleboarding has increased in popularity, so too has SUP yoga. These classes take place on wider, more stable boards, and they often begin with a series of grounding asanas like cat and cow pose. Even on flat water, the gentle rocking of the paddleboard adds a fun and challenging element. As you hold poses on a less stable surface, you feel different muscles activating to help you retain your balance on the board. This water-based practice also forces you to let go of perfection and be fully in the moment. Just as in life, the conditions of the practice are constantly changing, so when a wave comes along and knocks you off balance, all you can do is smile, move with the board, and get back on when you fall off.

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Yoga Across America for Veterans and Service Members

Yoga Across America strives to make yoga more accessible to individuals around the nation regardless of their socioeconomic backgrounds. Additionally, the organization has undertaken an important initiative called Yoga for American Soldiers to benefit service members and veterans. Through this program, active duty soldiers and veterans gain access to instruction in yoga, meditation, and breathing exercises. Since its inception, the program has reached out to all branches of the military and currently offers instruction to hundreds of troops. Statistics show that a U.S. military veteran commits suicide every 80 minutes and that one active duty soldier takes his or her life daily. Yoga for American Soldiers strives to offer an alternative for coping with the stress of service. Participants say that the program teaches them the power of their bodies and makes them feel more autonomous. Moreover, participants learn how to relax and let go of the everyday realities that can tax their emotional and mental wellbeing. Yoga and meditation can prove excellent tools for healing the psychological injuries incurred while in active duty.                            

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Vinyasa Yoga Emphasizes Breath and Movement

Vinyasa yoga, also known as flow yoga, attaches importance to an individual's breathing. Vinyasa, which is the Sanskrit word for “connection,” couples each pose with the next based on subsequent inhalation or exhalation. As individuals gain experience in this style of yoga, they can convert all of their movements into one smooth routine. Used in a variety of yoga techniques, Vinyasa yoga does not subscribe to any one particular style, which allows students to have a different experience with every teacher or to go freestyle when they feel comfortable with its principles. Certain instructors might require practitioners to adopt proper alignment for each pose, while others might prefer it as a form of “moving meditation” and place less emphasis on form. Vinyasa yoga can also be adjusted to different skill levels, and advanced courses can be quite intense. In addition to offering variety, Vinyasa yoga regularly uses the sun salutation. The phrase “go through your Vinyasa” means to perform this collection of three poses. Starting with a plank for arm balance and strength, it moves on to the chaturanga, which is similar to a push-up, and concludes with the upward facing dog.

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Embracing Meditation - Advice for Beginners

There are many benefits to meditation, ranging from decreased stress to increased focus, but starting a meditation practice can be extremely daunting. When many people think of meditation, they picture a peaceful monk sitting silent and cross-legged in lotus pose for hours on end. This misconception is part of what makes it so challenging to begin meditating. If you want to incorporate meditation into your daily life, consider this advice: 1. Start short. When preparing for a marathon, you wouldn't run 26.2 miles during your first week or even your first month of training. The same goes for meditation. Begin by setting a timer for just five minutes. 2. Reel in your thoughts. While achieving a clear mind is a great goal for your mediation practice, it is okay if your mind wanders. Acknowledge and honor your wandering thoughts without judgment, and then try to bring your mind back to the present moment. 3. Break the stereotype. Not comfortable sitting cross-legged? Find a position that allows you to relax a bit more. Does your mind wander more in silence? Consider turning on some peaceful music. Meditation is a personal experience, so you shouldn't worry about “breaking the rules.”                            

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Yoga and Energy Flow - An Introduction to the Vayus

In the yogic tradition, energy or life force is called “prana,” and the movements and breathing exercises that students practice during yoga help promote the flow of prana throughout the body. Yogic scholars believe that prana flows through the body in certain patterns or “vayus.” The five main energetic pathways are prana vayu, apana vayu, samana vayu, udana vayu, and vyana vayu. Different yogic postures can help students visualize and improve the flow of energy through each of these vayus. Prana vayu relates to energy moving in toward the center of the body. Bringing the hands into prayer position channels prana vayu. Apana vayu refers to downward and outward energy movement. Hip-opening asanas such as the yogic squat assist in releasing energy through apana vayu. Samana vayu encompasses the energy movement within the body between the navel and the heart. Twists and forward bends both cultivate samana vayu. Udana vayu is the flow of energy that leads up the central channel of the body to the head. Inversions are a potent way to promote udana vayu, since gravity pulls the blood down to the head. Vyana vayu refers to energy that radiates out to the periphery of the whole body from the core. Both standing and balancing poses can aid the flow of vyana vayu.                            

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Massage as Therapeutic Treatment

Massage, once mostly the provenance of spas and health clubs, has become a widely available treatment. Hospitals, clinics, and businesses offer it on a regular basis, perhaps in part because it has been shown to lower stress and relieve pain and muscle tension.

A massage can come in one of many forms, each having a slightly different focus. Swedish massage involves kneading and other movements designed to help a person relax and gain energy. Deep massage uses forceful strokes that target deep-lying connective tissue and muscle, and it is often employed to promote the healing of damage after injury. Sports massage adapts Swedish massage techniques specifically for the purpose of treating and preventing sports injuries. And trigger point massage works on spots in muscles that may become too tight after overuse or injury.

Doctors consider massage a form of complementary and alternative medicine, so it should not be used in place of traditional treatment, but rather alongside it. In general, massage should also cause no pain worse than soreness, and people suffering from fractures and certain types of disorders should avoid it.                                 

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Improving Mental Focus with Ujjayi Breathing

In yoga, one of the most important elements is breathing. Practitioners move between asanas as they inhale and exhale or use the breath to refocus the mind and descend deeper into a certain pose. Over the centuries, yogis have developed a range of breathing techniques, such as Ujjayi breathing, which can both energize and relax the body. Ujjayi, or “victorious” breathing, involves audible inhalation and exhalation through the nose. Some yogis describe the sound of the Ujjayi breath as waves rolling in to the coast or as wind blowing through rushes. One can create this unique sound by slightly constricting the throat and allowing the breath to brush against the vocal chords and the back of the nasal cavity.

From a psychological perspective, Ujjayi breathing helps to diminish mental distraction and intensify the focus on the present. When an entire class breathes in unison with the Ujjayi breath, the effect is quite powerful. The breath creates a rhythm for the class and brings students together in a potent and meditative way.                                 

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Yoga Across America Promotes Yoga in the Classroom

A prominent nonprofit organization with operations throughout the United States, Yoga Across America (YAA) aims to improve people’s health by introducing them to yoga. Through its Yoga in the Classroom program, YAA partners with Dr. Oz’s HealthCorps to teach yoga to high school students in 62 schools across 14 states. The program focuses specifically on underserved communities and works closely with at-risk youth. The YAA Yoga in the Classroom program attempts to empower both students and communities through the practice of yoga. On the mat, students learn the importance of connecting with their bodies, minds, and spirits. Off the mat, students can apply skills such as focus and mindfulness to their everyday lives. These abilities help them live more thoughtful lives and become more productive members of their communities. Aside from its Yoga in the Classroom program, YAA teaches yoga to American soldiers and offers free yoga classes in Sacramento’s McKinley Park. To learn more about Yoga Across America, visit www.yogaacrossamerica.org.

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Some Great Smartphone Apps for Encouraging Meditation Practice

Despite the best intentions, many people forget to meditate or have trouble keeping to a set meditation schedule. Luckily, several free smartphone applications can help people relax and better integrate meditation into their daily lives. One of the best apps is Yoga Nidra, which uses a gong to set off a guided 10-minute body scan, itself a form of mindfulness meditation. Yoga Nidra helps individuals connect to their bodies better and encourages relaxation. Novice meditators may want to explore Headspace, an app that provides 10 days of 10-minute lessons. Individuals have the option to pay for additional guidance after the initial 10-day period ends. In addition, people with a stressful work life should check out Take a Break. When workers feel frazzled, the app offers a seven-minute break that encourages relaxation and distracts the mind from work. By clearing the mind for only seven minutes, individuals can return to work rejuvenated and more productive. Another interesting app is Breathe2Relax, which coaches individuals on mindful breathing.

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The Role of Mental and Emotional Flexibility in Life and Yoga

One of the most persistent myths surrounding yoga remains the perceived need to be flexible. Too many individuals feel that they do not have the flexibility to attend a yoga class. In fact, the reverse is true; individuals who are stiff and inflexible are the ones who need yoga the most. All yoga requires initially is a willingness to show up on the mat; the rest will come with practice. Over time, yoga practitioners slowly grow in physical as well as mental and emotional flexibility. Yoga demands a certain openness and willingness to try. This attitude exercises mental and emotional flexibility. Thus, as one becomes more physically flexible, one also learns how to approach situations openly and roll with the punches in a natural, unforced way. Through yoga practice, an individual becomes more like a reed, with the flexibility to weather storms and return to an upright, rooted position. In humans, however, this quality involves more than just physical flexibility. To deal with stress effectively, people must develop mental and emotional flexibility, which allows them to respond to situations without being flattened by them.

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Yoga and Meditation for Patients with Dementia and Caregivers

A recent small British study has suggested that a holistic combination of yoga and meditation can offer benefits both for individuals with Alzheimer’s disease and other types of dementia, and their caregivers as well. Yoga and meditation represent activities that patient and caregiver can do together, and as neither party has to worry about the well-being of the other during their practice, each can reap the activities’ maximum benefits. Because they spend so much of their time attending to others' needs, many caregivers neglect their own health and well-being. However, attending yoga and meditation sessions with the person they care for provides the opportunity to engage in truly beneficial activities without guilt. Likewise, people with dementia often receive little exercise, but physical activity can improve their quality of life and social skills. In addition, because patients derive comfort from the presence of their caregivers, they may feel more comfortable participating in an exercise program alongside them.   The study found that the patients looked forward to each new session of yoga and meditation, and caregivers were able to relax more readily after sessions. Some study participants reported benefits such as pain relief and a sense of empowerment as well.                            

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The Benefits of Mindfulness Meditation in Making Personal Decisions

While the mental health benefits of mindfulness meditation have been well documented, new research points to real personal decision-making advantages with only a few minutes of practice daily. An article that appeared in Psychological Science looked at four studies, each of which consistently showed that mindfulness reduces the sunk-cost bias that often influences individuals to make poor decisions. In economics, the expression “sunk cost” points to unrecoverable investments, such as the money paid to rent office space. Psychology has adopted the term to discuss a phenomenon in our personal lives. Often, individuals allow time and energy investments to influence their decisions, which is called the sunk-cost bias. For example, perhaps all signs indicate that an individual should break up with his or her significant other. When sunk-cost bias comes into play, however, the individual may think about the time investment already made in the relationship and decide against a breakup, despite knowing that it is a bad decision. Mindfulness meditation allows individuals to avoid the sunk-cost bias and judge a situation more clearly, which can lead to better personal decisions.                            

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Keeping Your Knees Healthy in Yoga

No matter your age, yoga provides a wide array of benefits for the body and mind. On a physical level, this ancient practice can play a distinct role in increasing flexibility and mobility; however, when moving through poses, it is important to protect joints like the knees from injury. To ensure a safe practice, consider the following tips: ---Focus on alignment. In lunging poses like warrior II, be sure that your bent knee does not creep forward past the ankle. You should also keep your knee tracking slightly outward, since this will help align the kneecap with the center of the foot. ---Balance more frequently. Balancing poses build strength in the leg muscles, which can keep knees safe down the road. ---Incorporate props. Individuals with knee injuries can find relief by adding props like blocks to support their knees, especially in seated poses. If you have tight or injured knees, try placing a block under each knee next time you try sitting in bound angle pose. These blocks will keep your knees comfortable while still allowing you to enjoy the benefits of this powerful stretch.                            

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The Benefits of Binding in Yoga

Binding is an excellent way to deepen and add a new element of playfulness to your practice. Wrapping your arms around your legs or behind your back while holding a pose can also inspire greater levels of focus and self-gratitude. Since many binding poses require flexibility and openness in the chest and shoulders, begin your binding-focused practice with plenty of upper-body openers; for example, try bringing the hands behind the back and interlocking the fingers. Poses like cobra and upward-facing dog will also cultivate the openness you’ll need to bind successfully. If you’re binding for the first time, consider starting in a seated bind such as “marichyasana I.” This way, you can tune into your breath and body without worrying about losing balance in a standing pose like bound side angle. As you begin to grow in your binding practice, consider more advanced poses, such as bird of paradise. Binds can also be very useful for teachers instructing multi-level classes; less advanced students can stay in the existing pose or incorporate props to achieve the bind while more advanced students benefit from the added challenge.                            

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Harvard Study Suggests Genetic Benefit of Yoga and Meditation

In a study published in 2013, Harvard researcher and psychiatrist John Denninger and his colleagues disclosed that meditation and yoga can activate genes associated with immune function and stress. The findings are part of a larger five-year study investigating the effect of yoga and meditation on gene expression and brain activity on individuals with chronic stress. Although not unique in focus—many studies have been done on the correlation between meditation and stress—Denninger's is one of the first such studies to rely on evidence provided by neuroimaging and DNA analysis. Previous studies focused on user responses and physiological clues like blood pressure and heart rate. Denninger's current research follows 210 participants over a six-month period who have no health problems but report high levels of chronic stress. The subjects are divided into three groups, one of which listens to audiobooks on stress education, while another practices Kundalini yoga, and the third group meditates. All activities take place for 20 minutes at home, with an additional two months of weekly instruction in the lab. Denninger will complete the last leg of his research in 2015.

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The Benefits of Releasing into Savasana

Nearly all yoga classes end with a 5- to 10-minute savasana (pronounced shah-VAH-sah-nah), or Corpse Pose. Many yogis believe that this final relaxation pose is one of the most important in any practice. After an hour or more of stretching, twisting, and inverting, lying quietly on your back gives your body the opportunity to return to a resting state and allows the practice to “sink in.” Ideally, savasana is a time of complete nothingness, a time when students can release their thoughts, just as they release their muscles. Although many students find it difficult to stay in the present moment, rather than allowing the brain to skip on to upcoming tasks, giving oneself the time to appreciate the benefits of practicing yoga can actually help to maximize productivity throughout the day. Savasana promotes the release of any remaining tension in our bodies and allows us to return to everyday life feeling refreshed. Moreover, this final pose gives us the opportunity to subconsciously express our gratitude toward ourselves for taking care of both our bodies and our minds through the practice of yoga.                            

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An Overview of the Introduction of Yoga to America

Yoga was introduced to the United States in 1893 at the Parliament of Religions in Chicago. At this event, a young Swami Vivekananda earned himself a following and commenced teaching yoga around the country. Before him, few yoga masters had a lasting influence in the West. After his success, several other teachers made the journey to share the many benefits of the practice. One of the most prominent leaders was Paramahansa Yogananda, who arrived via Boston and established the Self-Realization Fellowship in 1925. The organization still exists. Around the same time, Yogendra Mastamani arrived in Long Island and began to teach hatha yoga. Additionally, he brought Kaivalyadhama to America. The Indian organization contributes to the scientific study of yoga. In the 1920s and 1930s, American yoga leaders began to emerge. These figures included William Walker Atkinson, who left a law practice in Chicago to practice yoga, and a journalist and editor named Paul Brunton. Yoga truly entered the American mainstream in 1947 when Indra Devi, the “First Lady of Yoga,” opened a studio in Hollywood. She taught a number of stars and produced hundreds of trained yoga teachers.