Savasana (Corpse Pose) Variations

by Nina

In my post last week on Savasana (see here), I promised that I would do a follow-up post that shows alternative positions you can take if lying flat on your back in uncomfortable or even if you just want to rest in a position that’s a bit cushier and self indulgent.

The first Savasana variation is the simple addition of support under your head, a position that is good for people who are tight in the shoulders or chest and find it hard to rest their heads comfortably on the ground. Most people benefit from a bit of support under their heads, so check it out. Just make sure the support under your head is firm (not soft) and that your shoulders are touching the ground (not the support). Ideally in Savasana, your chin should be pointing slighting down toward your chest (not tipping back away from it).

Savasana with Head Support

The second of Savasana variation provides support behind your knees, a position that is good for people who have lower back problems or who simply want to rest their backs comfortably on the ground. Use a bolster (as shown below) or a rolled blanket behind your knees.

Savasana with Knee Support

The third variation of Savasana uses a chair to support your calves, which provides excellent rest for your lower back. It also creates a sight inversion (your legs are higher than your torso), which will help enhance your ability to relax (inverted poses is a topic I will address in a future post). Make sure that your legs drop comfortably onto the chair seat (if you are tall, you might have to stack blankets on the chair to make the surface high enough). If you can’t get your legs through the back of the chair, try turning the chair sideways instead.

Savasana with Legs on a Chair

The fourth and fifth variations are restorative versions of Savasana, with support under your torso and head. One version uses a bolster under your torso, and the other a stack of two folded blankets. This may be easier for you than lying flat on the floor or even deliciously comfy, and can help you breathe more freely in the pose as the support helps open your chest. When you do either of these versions, make sure that you sit on the floor (not on the bolster or blankets) before you lay back. The support should be under your torso, but not under your buttocks (a typical mistake I see beginners make!).

Restorative Savasana (Bolster Supporting Torso)

Restorative Savasana (Blankets Supporting Torso)

The sixth version is a side-lying Savasana, which is good for anyone who, for medical or other reasons, cannot lie on their backs (as well as for pregnant women). Notice there is support under your head, between your legs and between your arms—super comfy! You can use folded blankets or pillows, or any combination of the two.

Side-Lying Savasana

 The  last version is Crocodile pose (Makrasana), which is helpful for people who feel anxious or vulnerable lying on their backs and need the comfort of having their front bodies protected. If this pose is hard on your lower back, trying placing a folded blanket under your lower belly (below your navel) so your lower back doesn’t arch as deeply.

Crocodile Pose (Makrasana)

That’s it for now, but feel free to come up with your own variations to these basic versions or to use a version you learned in class or from a book. If you’re not comfortable in the pose, you won’t be able to relax, so take the time to set yourself up with whatever props you like. You can even get creative. I used to teach yoga in a room that had couches in it (don’t ask), and had my students do a pose I called “Legs on the Couch,” which was a variation of Savasana with legs on a chair. My students, who were busy graduate students or mothers of young children, absolutely loved it.(By the way, if you don’t have a yoga bolster, I recommend going ahead and splurging on one. You’ll be amazed at how much use and enjoyment you’ll get from it for years to come.)

The China Study II: Gender, mortality, and the mysterious factor X

WarpPLS and HealthCorrelator for Excel were used to do the analyses below. For other China Study analyses, many using WarpPLS as well as HealthCorrelator for Excel, click here. For the dataset used, visit the HealthCorrelator for Excel site and check under the sample datasets area. As always, I thank Dr. T. Colin Campbell and his collaborators for making the data publicly available for independent analyses.

In my previous post I mentioned some odd results that led me to additional analyses. Below is a screen snapshot summarizing one such analysis, of the ordered associations between mortality in the 35-69 and 70-79 age ranges and all of the other variables in the dataset. As I said before, this is a subset of the China Study II dataset, which does not include all of the variables for which data was collected. The associations shown below were generated by HealthCorrelator for Excel.

The top associations are positive and with mortality in the other range (the “M006 …” and “M005 …” variables). This is to be expected if ecological fallacy is not a big problem in terms of conclusions drawn from this dataset. In other words, the same things cause mortality to go up in the two age ranges, uniformly across counties. This is reassuring from a quantitative analysis perspective.

The second highest association in both age ranges is with the variable “SexM1F2”. This variable is a “dummy” variable coded as 1 for male sex and 2 for female, which I added to the dataset myself – it did not exist in the original dataset. The association in both age ranges is negative, meaning that being female is protective. They reflect in part the role of gender on mortality, more specifically the biological aspects of being female, since we have seen before in previous analyses that being female is generally health-protective.

I was able to add a gender-related variable to the model because the data was originally provided for each county separately for males and females, as well as through “totals” that were calculated by aggregating data from both males and females. So I essentially de-aggregated the data by using data from males and females separately, in which case the totals were not used (otherwise I would have artificially reduced the variance in all variables, also possibly adding uniformity where it did not belong). Using data from males and females separately is the reverse of the aggregation process that can lead to ecological fallacy problems.

Anyway, the associations with the variable “SexM1F2” got me thinking about a possibility. What if females consumed significantly less wheat flour and more animal protein in this dataset? This could be one of the reasons behind these strong associations between being female and living longer. So I built a more complex WarpPLS model than the one in my previous post, and ran a linear multivariate analysis on it. The results are shown below.

What do these results suggest? They suggest no strong associations between gender and wheat flour or animal protein consumption. That is, when you look at county averages, men and women consumed about the same amounts of wheat flour and animal protein. Also, the results suggest that animal protein is protective and wheat flour is detrimental, in terms of longevity, regardless of gender. The associations between animal protein and wheat flour are essentially the same as the ones in my previous post. The beta coefficients are a bit lower, but some P values improved (i.e., decreased); the latter most likely due to better resample set stability after including the gender-related variable.

Most importantly, there is a very strong protective effect associated with being female, and this effect is independent of what the participants ate.

Now, if you are a man, don’t rush to take hormones to become a woman with the goal of living longer just yet. This advice is not only due to the likely health problems related to becoming a transgender person; it is also due to a little problem with these associations. The problem is that the protective effect suggested by the coefficients of association between gender and mortality seems too strong to be due to men "being women with a few design flaws".

There is a mysterious factor X somewhere in there, and it is not gender per se. We need to find a better candidate.

One interesting thing to point out here is that the above model has good explanatory power in regards to mortality. I'd say unusually good explanatory power given that people die for a variety of reasons, and here we have a model explaining a lot of that variation. The model  explains 45 percent of the variance in mortality in the 35-69 age range, and 28 percent of the variance in the 70-79 age range.

In other words, the model above explains nearly half of the variance in mortality in the 35-69 age range. It could form the basis of a doctoral dissertation in nutrition or epidemiology with important  implications for public health policy in China. But first the factor X must be identified, and it must be somehow related to gender.

Next post coming up soon ...

I am a Cheater and I am Just Fine with That

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YES...I AM A CHEATER

Yes, I am a cheater and that is just fine with me.  YIKES Darla, what the heck are you blogging now…well…not talking relationship…well maybe.  I am talking about my relationship with food to maintain my 47 year young self.  I thought Halloween was the perfect time to talk about this subject…being a cheater that is.  This fun, candy laden day is filled with tons of sugar and fat contributing candy bars, treats, cupcakes, cookies…and OMG…really…OH MY…steer clear of the grocery store right now.  In fact, I sit here blogging this 3 days before “trick or treat” time and I still have not purchased my candy to hand out.  Why???  Well, I or hubby need not be tempted by the bags lurking about and this type of food just does not live in our house anyway. Does that mean I never eat candy…well…of course I absolutely have a treat now and then.  If any fitness professional says they never do this…well…I will not go there…as this Blog is about how I maintain ME.  Moving on to the treats…do I have them…on occasion I will indulge.  Let me just share that I maintain a “clean” nutritional food intake almost daily…what the heck is “clean”…that word is thrown around so much in the health world, fitness industry, and is quite the food BUZZ word.  Well…I certainly do not run my food through the quick wash and dry cycle…of course I have a sense of humor about almost everything.   

My clean foods consist of boneless skinless chicken breast, lean turkey and ground lean turkey, salmon, white fish, raw walnuts and almonds, pumpkin seeds, sweet potatoes, Greek yogurt, whey protein, eggs, greens, lots of veggies and fruits, beans, oats, flax meal, peanut and almond butter, 100% high pulp prune juice, light soy milk…and I know I may be leaving a few things out…but I hope you get what I am trying to say here.  Drum roll…YES…I will indulge and have a quality splurge now and then.   

Love this COLD..REFRESHING!

OH…and my favorite “not on my clean list” candy is York Peppermint Patties…cold…YUMMM…refreshing.  YES…I know what you are thinking…really Darla…a YORK…the candy that says lo-cal on the wrapper…well…YES…it does, but I am a mint and chocolate gal and one of these in the refrigerator and served cold…absolutely REFRESHING.  I am just not into the nougat, extra chewy stuff…sorry…NOT ME.  OK…shared my candy…moving on to what I mean by my QUALITY SPLURGE...first…I never plan a cheat meal…but when the urge strikes me and I want a brownie, piece of pie or cookie…I WILL NOT go and get a packaged product…YUCK…that is a big waste of my calories.  My splurge has to be quality and baked with lots of TLC…just like my Mom made for me when I was growing up.    

My Annual Quality Splurge ~ Apple Dumpling

An example is my annual trip to Apple Hill where fresh baked apple dumplings are served with a warm cider sauce and ala mode for me PLEASE…Now that is what I am talking about. YES…I have a quality splurge and still maintain my physique just fine.  You see, everything in moderation…life is all about balance and not deprivation to the point of not enjoying LIFE.  This is unhealthy in my opinion.  I tell my clients that if they are wanting a cookie, dreaming about a cookie, thinking about it all the time…GO EAT THE COOKIE…but make it quality, not processed, go out for it,  DO NOT bring anything back home, be done with it and get back on the “clean” food track tomorrow.  I live the same philosophy as I teach my clients otherwise I would be a hypocrite…and that is NOT me.  I am real, enjoy LIFE, and have a quality splurge now and then.  The beauty about living such a healthy lifestyle is that I really appreciate the tastes, textures and overall experience of a fresh baked piece of pie, brownie, etc…it can be heavenly…and in that moment…IT IS.  I am not going to beat myself up over having my apple dumpling or whatever quality splurge I may be in the mood for either…I mean really…Why???  The world will not end, my body will not change, and I will still be fit Darla tomorrow…maybe a bit carbohydrate loaded…and full of energy for a great workout the next day ;)  The point I am trying to make is that I am a CHEATER…rarely…but I AM.  Life is too short to get so caught up in things like perfection, which does NOT exist by the way, that good times like having an apple dumpling in a beautiful setting are missed…NOT FOR THIS FITNESS CHICKIE…I AM A CHEATER…and I am just fine with that.

Love My Hamstring Curls

My Workout of the Day:

20 minute ARC trainer for cardio

Interval Training Cycle:

Each exercise performed for 1 minute and cycle repeated until 30 minute program was complete

Hamstring Curls @ 25lbs

Leg Extensions @ 25lbs

Jump Rope

Negative Pull ups

Split Lunge Jumps

Body Ball Abs

Step Ups (alternate leg)

Low Rows @ 30lbs

MY PROTEIN BALL SAMPLER ~ MY POWER SNACK

Nutrition of the Day:

Still enjoy my one cup in the morning

1-Pre-workout shake…lighter side

2-Post-workout shake (the works)

3-One Whole Egg, 4 Egg whites mixed with mustard & 1 tsp Olive Oil Mayo, ¼ cup pumpkin seeds

4-PB2 plus 1tsp peanut butter mixed with water on 100% whole wheat thin bun

6-Fresh Broccoli tomato soup with n/f ricotta cheese (this was so good!!!)

7-Two Protein Balls before bed made with almond butter

ME TO MOTIVATE YOU

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Stay Healthy!

Success Story: Kelly

Meet my friend Kelly. She's about as sweet as they come... and so is her darling family. She called me a few weeks ago ready to make a change with her diet and looking for some help along the way. She had decided she was ready to change her eating habits, and those of her husband, 2 boys and thought she could use a little direction along the way. So I set up a week long meal plan for her, including breakfasts, lunches, dinner, snacks and desserts. Here's a little snip-it of her journey... I thought you guys might enjoy reading about it. And if you are feeling like you relate with Kelly and want a change in your diet, or you are looking for a meal plan or a change up from the normal, than check out the meal  plan at the bottom of her story. 

1. What made you want to change the way you eat?

I enjoy eating healthy and trying new foods, but my husband is picky and does not like very many vegetables. Also, I am not the most experienced cook. :) My mom, who is truly the most fantastic mom, did not teach me how to cook. She did very little cooking when I was growing up; she just did not like to cook. This combination of not having a lot of experience and having a picky eating husband discouraged me from trying new recipes. When I tried to cook healthy, the meals were boring, simple meals. Then we had kids and life was even more crazy and trying to cook new foods was far off my reality radar. Truly, I wanted to learn some better options for my family and I love trying new foods, but it seemed like too big of a mountain to climb with 3 little kids ages three years old and younger. Then a few weeks ago I was reading an article about processed sugar and how it is broken down in the body. That same week my husband and I had a conversation with some of our close friends about a food documentary they had watched about American diets. This further confirmed in my mind it was time to make a change. A light went on inside me and I decided I wanted to cut out a lot of the process foods we were eating, but I needed help. I needed a mentor. I consulted one of my dearest friends, Andrea the author of this blog, and we got started on our healthy eating week long boot camp...cutting out the processed foods and sugars. Andrea made me a one-week meal plan complete with breakfast, lunch, dinner, snack, and dessert.  She also met me at the store and we picked out good snacks and also foods that we could take on the go so that if we were stuck in the car during a meal time we would have options until we made it home. 

2. What was the hardest part about changing?

Since the kitchen often overwhelms me and I did not have many other ideas besides what I was already doing, I needed a plan. I needed to know what I could snack on and cook if I was not going to be able to eat my normal snacks and foods. Now, it was not like we were eating fast food or mac and cheese every night, but we did have our share of cookies and crackers in the pantry. So I needed replacements, but I did not know where to start. I already fed my family fruits and (some) vegetables, but what about more interesting ideas. I had none. I also needed to get my husband on board. He totally stepped up and supported me. Love him!  

3. What was the best thing about your new meal plan?

The best part was that it was complete and stress free because I did not have to come up with the foods we were going to eat...it was all mapped out. The meals were chosen at a cooking level in which I felt comfortable. I also had Andrea who I could call and ask questions if I needed help with the cooking. :)  

4. Did you feel different?

I did feel different. My body processed the food a lot more, uh-hem, efficiently. :) Mentally, it was awesome to know that I had not put junk in my body all day and that my family was eating healthy. It also was a victory to actually eat a whole week cutting out the processed junk and still really enjoy what I was eating. 

5. And do you think you will continue? why or why not.

Yes we will continue. It is going to be slowly. I am slowly going to build up more foods that we all like that fit into this new category of healthy and tasty meals. My husband was really impressed with the fact that the food was healthy and flavorful. I am excited to keep going on this journey. I do admit though that I will sometimes break my own rules...ice cream sometimes sneaks its way into our freezer. :)

Kelly*s New Meal Plan!

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
B: Rice Cakes/ Apples w/ PB (or granola w/       milk)	B: Smoothies  & Eggs	B: Oatmeal &     Fresh Fruit	B: Smoothies  & Rice Cakes (or apples) w/PB	B: Oatmeal &    Fresh Fruit	B: Smoothies  & Eggs	B: Breakfast        Burritos
L : Grilled Cheese, Tuna or PB & Honey Sandwiches w/ carrots, bells & cucumbers dipped in hummus	L: Hummus Sandwiches in Pitas with cucumbers, sprouts, bells, basil, etc. with nuts and fruit	L: Leftover    Taco Salad	Left over Pesto Pasta w/ apple & baby carrots	L: Leftover   Greek Salad Stuffed Pitas	L: Leftover    Mexican Lasagna & Baby     Carrots	L: Leftover Santa Fe Salad
D: BBQ chicken, Sweet Potato Fries & Salad or Corn on the Cob	D: Taco Salad	D: Pesto Pasta or Spaghetti w/ broccoli, squash or asparagus	D: Greek Salad Stuffed Pitas	D: Mexican      Lasagna & Green Salad	D: Santa Fe        Salad	D: OUT! (Chipolte or Coconut Joe’s)
Snacks/Dessert: * Fruit/Veggies * Mango Ice    Cream	Snacks/Dessert: * Apples & PB * Dried Apricots & Choc. Chips	Snacks/Dessert: * Lara Bar * popcorn	Snacks/ Dessert: * pistachios * Banana Whips	Snacks/Dessert: * Trail Mix * Popcorn	Snacks/Dessert: * Rice Crackers * Banana whips	Snacks/Dessert: * Granola Bars *TREAT!    IceCream