When I would complain about having to wait for something as a young child; my mom would say, “This is an opportunity to strengthen your patience muscles.” I’m sure it’s an expression I will use with my daughter, too. And, when she asks me to show her where in her body her patience muscles are, I’ll likely point to the back of her legs.
Most of us spend much of the day sitting. When we do make time for exercise it is typically with a walk, run, swim or bike ride. All of these activities contribute to tension in the back of the legs.
All of that built-up tension means working to lengthen the hamstrings and calves is an opportunity to strengthen your patience muscles. While it takes time and commitment to see results, our efforts to lengthen the muscles at the back of the legs are critical to our overall health and well-being.
When the calves and hamstrings are tight, the effects ripple throughout the body. Tight muscles at the back of the legs pull the pelvis into a position that compromises our pelvic floor health and flattens the lumbar curve needed for a healthy low back. They also limit the ability of the hips to appropriately flex when bending forward, causing a strain on the muscles of the low back.
We lengthen the calves and hamstrings with forward bends, poses best practiced with a slow but steady determination. So, bring your patience to the mat and enjoy these poses as you undo the chronic tension at the back of your legs.
In both of these traditional poses, we will focus on the inward rotation of the thighs, an action necessary in all forward bends, by using a block (or a small pillow).
Adho Mukha Svanasana
The journey toward happier, longer hamstrings and calves can begin relatively simply with one of yoga’s most famous (or some might say infamous) poses – Adho Mukha Svanasana (downward facing dog pose).
After you have practiced this a few times with the block, experiment with finding the same internal rotation of the thighs, without the use of a prop.
Uttanasana
I love using Uttanasana (standing forward bend) to lengthen the back of the legs both on the mat and off. If you sit at a desk all day, stand up and practice this pose several times throughout your day. It’s also a great rest stop pose for any long drives that may await you this summer!
Again, after you have practiced this a few times with the block, experiment with finding the same internal rotation of the thighs, without the use of a prop. If you need a deeper stretch, practice this pose by releasing the hands to the mat instead of the chair.
A full yoga class focused lengthening the calves and hamstrings is available at the Every Breath I Take Virtual Yoga Studio. You can view this class on your computer or mobile device as many times as you like from May 17 – August 15, 2012, when you register here.
What is your favorite forward bend? Could you feel your patience muscles strengthening as you lengthened your calves and hamstrings? I’d love to hear!
The expression “stand on your own two feet” implies independence and self-sufficiency. But, sometimes an imbalance in the way we stand on our feet leads to painful conditions like bunions, hammer toes, plantar fasciitis or heel spurs. The feet are the foundation for our posture, so it is important we pay attention to how we stand on them. We want to strike the perfect balance between strength and flexibility.
A Weak Foot
Pronation
When the sole of the foot is weak and too flexible, the arch of the foot collapses and the inner ankle moves toward the midline of the body. This is leads to pronation, a situation where the foot rolls inward with each step.
You might have a weak foot if you notice that the sole of your shoe wears more on the inside edge. Bunions are a common consequence of pronation due to the excessive weight on the inner foot.
Plantarflexion
Strengthen the weaker foot with actions of plantarflexion, or pointing through the toes. Purvottanasana (intense eastern stretch pose) is helpful for strengthening the sole of the foot. Additionally, any action that involves squeezing the foot, or picking something up with the foot will help to right this imbalance.
A Tight Foot
Supination
When the sole of the foot is too strong and inflexible, the outside of the ankle moves away from the midline of the body. This leads to supination, a situation where the foot rolls outward with each step.
If the outside sole of your shoe is more worn than the inside, your foot is likely too strong. Plantar fasciitis can be a painful consequence of excessive tension in the sole of the foot.
Dorsiflexion
Stretch the stronger foot with actions of dorsiflexion, or flexing the foot, drawing the toes toward the shin. Adho Mukha Svanasana (downward facing dog) provides a wonderful opportunity to lengthen through the soles of the feet.
Also, one to three times a day, place a yoga block against the wall. Slide the toes of your right foot down the front of the block, so they are perpendicular to the floor.
With the bottom of that foot pressing firmly into the floor, experiment with lifting the left foot off the ground.
If you are not already at your edge, try taking a slight bend to the right knee.
Remain here for three to ten breaths before repeating with the left foot.
Virtual Class
A full yoga class focused on striking the balance between strength and flexibility to ensure foot and ankle health is available now in the Every Breath I Take Virtual Yoga Studio. You can view this class on your computer or mobile device as many times as you like from May 10 – August 8, 2012 when you register here.
How is your foot health? Do you find that your feet are not the foundation you need them to be? I’d love to hear in the comments!
I’m so excited to welcome my dear friend and fellow yoga teacher, Annie Milstead, as a new regular contributor. Annie is also a wonderful massage therapist, and I’m thrilled she has agreed to share some self-massage techniques with us here at Every Breath I Take! You can read more about Annie in the Voices section here.
Today she is sharing a simple technique to help stimulate the release of toxins from the lymphatic system. Remember, unlike the circulatory system, the lymphatic system does not have a pump. Lymph is circulated by the action of the body muscles, which pushes the fluid through a series of one-way valves. The vessels need to be squeezed to get the blood or lymph moving through them. You squeeze them whenever you move and contract your skeletal muscles. Yoga is very beneficial for the lymphatic system, and Annie’s talking today about another thing we can do to get our lymph moving!
By: Annie Milstead
Image Source: http://www.realbodywork.com (used with permission)
It is well-known that the skin is the largest organ in the body, and is responsible for one-fourth of the body’s detoxification each day, also making it one of the most important organs of elimination.
Toxicity can gather underneath the skin’s surface from common influences such as improper pH levels in soap, skin creams, antiperspirants, and synthetic fibers worn next to the skin. This toxicity can contribute to a variety of skin problems and conditions.
Through a practice called “Dry Skin Brushing” we can help our lymphatic system to clean itself of toxins that collect in the lymph glands. The gentle pressure of the brush stroke stimulates contraction of the lymphangions, which improves the lymphatic movement. Increased lymphatic flow helps to reduce edema, and increase the rate at which toxins are processed in the body.
Dry skin brushing can also help your skin look and feel healthier. In addition to exfoliating the skin and moving lymph, many people find it helps to calm the nervous system, too.
The Technique
You will need a natural bristle brush, as a synthetic brush can scratch the surface of the skin. It is also helpful if your brush has a long handle, so you can reach all parts of your body.
Dry skin brush before showering or bathing, once or twice a day. Your skin should be completely dry. Your brush stroke should be toward the lymph nodes in each part of your body (as indicated by the arrows on the lymphatic drainage map pictured above). You should brush each part of the body at least 3 times vigorously.
Brush the soles of the feet first, the nerve endings found there affect the whole body. Next brush the ankles, calves and thighs.
Do circular counterclockwise strokes on the abdomen. As you look down at your abs, brush up your right side across to the left and then down, following the colon’s direction of elimination.
Brush across your buttocks and the rest of your trunk. Do lighter strokes around the breasts, avoiding the nipples.
Lastly brush your hands and arms. Take a warm bath or shower, followed by a cool rinse to invigorate blood flow.
You should wash your bristle brush every few weeks in warm water and allow it to air dry.
Have you tried Dry Skin Brushing? We’d love to hear about your experience. Do you have a massage question you’d like Annie to cover in a future post? Let us know in a comment below.
I know getting to the mat isn’t easy. But, it is possible – even in the face of some obstacles! This post is part of a series where real readers share their yoga stories with you. I’m thrilled to welcome Alyssa today. I knew she was a kindred spirit when she walked into my Studio years ago, and I’m so grateful she was willing to share her story with you!
By: Alyssa Crowder
Alyssa's beautiful daughter slithering like a snake in Cobra pose!
As a stay-at-home mom of a three year old and a two month old my yoga practice is anything but regular. I would love to have a consistent practice. I have visions of taking some time each morning for myself to do yoga, but I’m just not at that stage right now. There is sleep deprivation because of early morning feedings for the baby, and my preschooler who needs cuddling often takes priority.
I’ve accepted that but I also know that yoga is important to me, and I know that it makes me feel better when I practice. So how do I fit my yoga in? It is completely spontaneous. I do feel blessed that before this point in my life I had practiced enough yoga to recognize its benefits for me, and I know how particular poses make me feel and how they will help me. So I try to draw on that experience to help me through my days.
Sometimes a yoga session is inspired by the three year old. She loves yoga poses and will spontaneously go into downward facing dog or tree pose. This often leads to a mini yoga session with me leading her through some animal-themed poses. We have lots of fun breathing like lions, slithering like cobras, and meowing and mooing like cats and cows.
At other times I practice in response to stress. I may be feeling very worn out at the end of an afternoon (or sometimes just after breakfast!). When I find myself snapping at my child or my husband or just lacking in motivation, I will often stop and do some deep breathing, a few rounds of a modified sun salutation and some seated twists. It’s a quick and easy way to become grounded again, connect with myself, and refocus.
But my favorite yoga practice right now is a breathing exercise. I have found that it is the perfect opportunity to practice the Ujjayi breath when I am trying to calm down the baby or when I am putting him to sleep. The breathing helps me to slow down, relax, and remember to enjoy this time rather than thinking about the hundred other things I feel like I need to get done. At the same time the rhythmic sound of the breaths, like ocean waves, helps to calm and relax my baby. Often, it only takes a few minutes of breath work and he’s asleep! And amazingly, at that point I often find I am not ready to put him down. I find myself staring at him, feeling his weight in my arms, and truly enjoying this fleeting stage of our lives.
How beautiful is Alyssa’s story? I love that she not only sees physical benefits from her spontaneous practice, she also feels it shift her mood and mindset! Plus, she is setting such an awesome example for her two kiddos – who clearly benefit from mom’s yoga, too!
Do you practice yoga outside of a public class? I’d love to hear about it! Whether it’s a formal practice where you roll out your mat or just a few poses you squeeze in at the office, I would love to feature your story here at Every Breath I Take.
I’m looking for a guest posts to run periodically in the Yoga section from real people who find a way to practice yoga outside of a formal yoga class. I want readers to hear that it’s possible and beneficial – from someone other than a yoga teacher like myself.
It doesn’t have to be long, just a few paragraphs about what your “home” (or office or grocery store or hotel, etc.) practice looks like. Please send guest post submissions to jennifer@everybreathitake.com. (If you have a blog or a website, include it so I can link to it in your guest post!)
Enjoying a down dog with my two labs and a nine month old AE.
Just before daybreak, my internal alarm clock gently wakes me from a restful slumber. Everyone in my house is still asleep, and I blissfully float down to my home yoga studio and roll out my mat. As my practice begins, the song birds provide the musical accompaniment. Over the hour and a half I spend on the mat, the sunrise provides an increasing light that seems metaphorical for the way my body awakes with every asana…
At least that’s how I dream of it all happening.
Reality is quite different these days. My yoga mat is in the living room, surrounded by my daughter’s toys. It’s sometime before noon, if it’s a good day. The musical accompaniment is a the seemingly constant chatter of a toddler. My two labs provide kisses in some poses and act as props in others. Periodically, my “flow” is interrupted because my beautiful baby girl needs some mommy attention.
The “obstacles” that make getting to the mat challenging for you might be a little different. Maybe it’s a busy schedule, exhaustion, a long “To Do” list, or simply a lack of commitment. But, your obstacles don’t have to be deal breakers. So often, we have this picture in our minds of what our yoga practice should look like. And, if we can’t make that picture reality, we give up on the practice all together.
I want to encourage you to let go of your “perfect” picture, and embrace reality. Here are three ideas for easy ways to incorporate your practice into your everyday life:
1. Stand on one foot and pay attention to your breath for a few moments while you are waiting . . . in line at the grocery store, for the metro, at the printer. This will improve your balance and facilitate your mind-body connection.
2. Brush your teeth with your least dominant hand to improve balance between the right and left sides of your body.
3. Just before bed, take two minutes to move your spine in all six directions it moves – flexion (cat tilt), extension (dog tilt), side bending in both directions and twisting to both sides.
Once you see the power of these small modifications, you may find it easier to commit to some quality time on your mat a couple of times a week. (You may even be ready to register for some virtual yoga classes!)
A regular yoga practice is a wonderful thing, and I believe the world would be a better place if everyone at least practiced Savasana (relaxation) every day. But, I also know that small changes are powerful. If you can’t have the perfect practice, enjoy an imperfect one!
Do you practice yoga outside of a public class? I’d love to hear about it! Whether it’s a formal practice where you roll out your mat or just a few poses you squeeze in at the office, I would love to feature your story here at Every Breath I Take.
I’m looking for a guest posts to run periodically in the Yoga section from real people who find a way to practice yoga outside of a formal yoga class. I want readers to hear that it’s possible and beneficial – from someone other than a yoga teacher like myself.
It doesn’t have to be long, just a few paragraphs about what your “home” (or office or grocery store or hotel, etc.) practice looks like. Please send guest post submissions to jennifer@everybreathitake.com. (If you have a blog or a website, include it so I can link to it in your guest post!)
Next week I’ll be featuring the story of a wonderful mother who makes room for yoga in her life with two kiddos!
Sometimes people annoy me. They say or do things that just get under my skin. Yoga teachers are people. And, sometimes they say things that irk me. (Do I have to mention that they also say things that rock my world and I’m so grateful for them? Cause, of course, they do and I am!)
They open class with the most delicious invitation. “Take a deep breath in. Slowly exhale and let thoughts of your to do list, the hustle and bustle of your life, fall away. Bring your awareness fully to the present moment.”
Just typing those words I can feel my shoulders drop and my mind focus. But then they say it, that thing that really irritates me.
“Empty your mind.”
Is it just me or does this “instruction” always cause the polar opposite to happen? My mind just fills to the brim at the utterance of those three words.
“Can people really do that? What does that even mean?”
With one eye cracked open I look around the room to see what other people are doing. “Are their minds really empty?”
“What if I don’t want to empty my mind? What are you going to do to me when it’s empty?”
In a split second, I go from calmly soaking in the present moment to a brisk dip in the ocean of frustration.
At the route of my annoyance is this common misconception about the yoga mat – that it is a place where you can escape or depart from yourself. When people approach the mat this way, not only are they putting themselves at risk for injury, they are missing out on one of the best aspects of this practice.
When we step onto the padded sanctuary that is the mat, we are free to focus entirely on ourselves. Instead of disconnecting, we should be connecting. We should look for places we are subconsciously holding tension in our body. We should notice patterns that we’ve developed that hinder our health and well-being. And, we should make room for our emotions.
With those words, she was validating the rightful place of emotion on the mat. She was working to build a community of yoga teachers that don’t try to push emotions out of the yoga class. She also stopped short of advising a yoga teacher to do anything more. Because, we yoga teachers can’t do the work of “dealing with” your emotions anymore than we can stretch your hamstrings for you.
I will say this though. I have discovered that by simply making room for my emotions on the mat, I am doing the lion’s share of the work of dealing with them.
So, the next time you step on your mat, take time to notice how you are feeling. Then, do your practice with awareness of those emotions.
I’d love to hear about how you make room for emotion on the mat. Have you ever cried in relaxation or practiced an angry down dog? How did you feel afterwards? Tell me all about it!
While it may seem like I’ve been on a mini hiatus around here, I’ve actually been tirelessly working on something very exciting! And, I’m so thrilled to finally be telling you about it!
We all know how wonderful our body, mind and spirit feel after some quality time on the yoga mat. But, most of us can’t make it to a yoga class everyday. Heck, sometimes it’s a challenge to get there once a week!
While we may want to practice on our own, it can feel a little overwhelming to begin a home practice. Books and DVDs can help, but they may lack the variety and specificity we crave.
So, I’m thrilled to offer virtual classes here at Every Breath I Take! Classes are priced at a fraction of the normal in-studio cost, and you can take them as many times as you like for three months! Each class will focus on a different theme (a particular part of the body, a breathing technique or Ayurvedic practice, for example) and expand upon a correlating post from here in the Yoga section of Every Breath I Take.
You can register here for single classes or a three-class package. Once your payment has been processed, you will receive an email containing a website link and video password. On or after the release date, click on the link you receive via email, and you will see a webpage that contains the class video and some helpful tips. You will need to enter your password to play the class video.
You can view the videos for classes that you register for (on your computer or mobile device) as many times as you like for approximately three months from the class release date.
May is going to be Lower Limb Month here at Every Breath I Take. There will be three posts here in the yoga section focusing on how we can adapt our practice to focus on the healthy alignment and functioning of our lower limbs. And, you can head on over to the Virtual Yoga Studio to sign up for three different full yoga classes that will expand upon those posts:
- Lower Limb Class One (Focus: Feet and Ankles)
- Lower Limb Class Two (Focus: Calves and Hamstrings)
- Lower Limb Class Three (Focus: Knees, Quads, Inner and Outer Thighs)
Classes begin May 10th. Register today! (Money Saving Tip: Weekly newsletter subscribers get a discount on future purchases of package classes. You can sign-up for the newsletter simply by emailing subscribe@everybreathitake.com!)
P.S. If you’re not sure if you is for you or how virtual yoga classes work, check out this short video I made to help answer those questions!
As I’ve shared before, three and a half years ago, I worked a (more than) full-time job in public accounting, and I ran a martial arts and yoga studio with my husband. I worked all day and most of the night hours, too. I operated on little to no sleep. All-nighters were a regular occurrence.
People used to marvel at how I managed to “do it all” on four hours (or less) of sleep a night. The truth is, I wasn’t doing it all successfully. My body was paying the price.
How much sleep do you get a night? What tips can you share with us about how to get the best night’s sleep possible? I’d love to hear!
P.S. I’m planning to read this post to my toddler as her bedtime story tonight, hoping to convince her that we will all benefit from dropping her middle of the night waking habits!
…A pelvic floor. Hopefully the last two weeks we have all (men and women, alike) learned the importance of strong and healthy pelvic floor muscles.
While the side effects of a weak pelvic floor may be different for each gender, the way we go about restoring health to this often neglected muscular group is the same. For variety, I provided a different set of poses for the men than I did the ladies. So, I thought I’d do this summary post to give you a menu of options for strengthening your pelvic floor.
Three to five times a week, choose one pose from each category below. It won’t take longer than five to ten minutes, a few times a week, to restore and/or maintain a healthy pelvic floor.
Lengthen the Back of the Legs
When the muscles at the back of your legs are too tight, they pull your pelvis into a tucked position. This is bad for your back, your breath…and your pelvic floor.
Supta Padangusthasana (reclining big toe pose) – NOTE: Pregnant women should not practice this pose after the first trimester.
Stand on Your Own Two Feet
After you’ve done the work above and lengthened the muscles at the back of your legs check out this post and spend a few minutes standing in with healthy alignment in Tadasana (mountain pose). Pay particular attention to the alignment of your feet and your pelvis.
Then, try check in with your posture several times throughout your day.
You Do Know Squat!
Squatting is greatly underrated in our society. We should all be squatting everyday to ensure our pelvic floor health! (Another NOTE for pregnant mamas - Discontinue the practice of full unsupported squats after 35 weeks. If you have confirmation that your baby is head down, you can enjoy squats seated on a bolster. If your baby is breech, skip all squats until he or she turns or labor begins.)
(And one last plug for my favorite biomechanical scientist, Katy Bowman, MS, and her wonderful squat preparation program that you should check out to help you begin to safely practice full squats.)
Whether you’re already experiencing some of the symptoms of a weak pelvic floor or you’re looking to prevent them, these poses will help you get and stay healthy for the long run!
I’d love to hear about your experience with these poses or any questions you have about maintaining pelvic floor health in the comments!
(Ladies, last week I spoke directly to you. This week I’m talking to the men. But, just as I told them, all of these poses are great for you, too! Please practice and enjoy them!)
Okay, men. Can I just start by saying that I’m so glad that we have the wonderful internet to host this conversation for us? Cause, I know it can be awkward. And, I don’t want to make you uncomfortable, but you really need this information. So go ahead, blush, squirm and fidget as you read the first few paragraphs. But, please read them and do the work necessary to stay healthy.
Last week, I talked to the ladies about the health of their pelvic floor. This week, it’s your turn. You may not be having babies, but you still have a pelvic floor. For men and women alike, it is the job of the pelvic floor muscles to keep your organs from moving downward.
Gentlemen, when you have weak pelvic floor muscles your abdominal organs move down and press on the prostate – which leads to unpleasant things such as prostate problems, decreased sexual function, difficulty urinating and/or hip and back problems.
And, I’m betting that you haven’t spent a lot of gym time strengthening your pelvic floor muscles. So, I’m here to help.
Now at this point, I could just refer you to the poses I suggested for the ladies last week (that is a wonderful routine for you, too), but variety is the spice of life. So, here is a different regimen for you.
Don’t think you’re off the hook if you aren’t already experiencing symptoms of a weak pelvic floor. Practicing these poses regularly will help ensure you never do!
A Leg to Stand On
I have some bad news men. Whether you are a desk jockey or a fitness enthusiast or somewhere in between, you probably have tight calves and hamstrings. When the muscles at the back of the legs are tight, they pull on your pelvis, causing you to tuck your tailbone. This is very bad for pelvic floor health.
You all need to stretch the muscles at the back of your legs – every single day! You need a block or a big phone book and a strap or belt for these two poses.
Calf and Foot Stretch
Place the block or phone book on the floor against the wall. Slide the toes of your right foot down the front of the block, so they are perpendicular to the floor. Make sure the outside edge of your right foot is perpendicular to the wall so the foot is pointing straight ahead (not turning in or out).
With your fingertips on the wall for balance, press down through the big toe mound on your right foot as you shift your weight into the right foot. If possible, lift the left foot off the ground.
Make sure you are breathing naturally and evenly. If you are at your edge, just take a few breaths here. If you need a little more intensity, take slightly bend the right knee so that it points to the middle toe.
Stay in this pose for five to six breaths before releasing the left foot to the floor and taking a few steps. Then, repeat with the left foot on the block.
Supta Padangusthasana (Reclining Big Toe Pose)
Lay on your mat with both knees bent and a strap nearby. On an exhale, draw the right knee into your chest. Place the strap around the sole of the right foot. Inhale, engage the quadricep and lengthen the leg.
The height of the leg is not important. It is important that the quad is engaged and the leg is straight. Use the strap to gently invite the leg toward your head as you breathe deeply. Press up through the big toe mound. On your next exhale, lengthen the left leg out along the mat.
After a five or six breaths in this position, place both sides of the strap in your right hand, and ground through the left hip as you allow the right leg to fall out to the right side. Stop lowering the leg when you feel the left hip lifting away from the mat.
The sole of the right foot should be pointing toward the wall to your right. Use the strap to gently draw the leg toward your head.
Remain in this position for another four to five breaths. Then, inhale and lengthen the leg back up toward the ceiling. Place both sides of the strap in your left hand and lengthen your right arm out to the side.
On and exhale, release the right leg to the left side. Stop lowering the leg when you feel the right shoulder lifting away from the mat. Turn your head to look over your right fingertips as you use the strap to invite the right leg toward your head.
Remain in this position for another four to five breaths. Then, inhale and lengthen the leg back up toward the ceiling. Exhale and release the right leg back to the mat beside the left leg.
Take a moment to appreciate the difference between your right leg and your left leg. When you are ready, repeat this pose with the left leg.
Standing on Your Own Two Feet
After you’ve done the work above and lengthened the muscles at the back of your legs, check out this post to make sure you are standing with healthy alignment. Pay particular attention to the position of your feet and your pelvis. Be sure you are not tucking the tailbone under!
Squatting is for Men, Too
Squatting is just as important for men as it is for women. But, you may need to adequately train your muscles before you can safely practice full squats.
This Utkatasana (chair pose) variation is a great place to start. It will help develop your ability to use the glutes instead of the quads as you squat.
Stand with your feet tucked under a chair and your knees against the seat of the chair. Make sure that your feet are pointing straight ahead and not turning in or out. Place your arms out in front of you, parallel to the ground.
On an exhale, sit the hips back toward an imaginary chair behind you. Keep the shins vertical during the entire movement (the chair should keep you honest) to strengthen the gluteal muscles. Sit as far back as you can while keeping the knees directly over the ankles and the shins perpendicular to the ground.
When you have mastered this variation, try the same thing, with one foot lifted behind you. Again, keep the standing leg shin perpendicular to the ground as you sit back.
(Just as I told the ladies, my favorite biomechanical scientist, Katy Bowman, MS, developed a wonderful squat preparation program that you should check out to help you begin to safely practice full squats.)
Wrap Up
I know not many people are talking to men about their pelvic floor health. But, this stuff is important guys! Whether you’re already experiencing some of the symptoms above or you’re looking to prevent them, these poses will help you get and stay healthy for the long run!
I’d love to hear about your experience with these poses and any questions you have about this (rather long) post in the comments. If you have a personal question you’d rather not share with the internets, feel free to email me directly at jennifer@everybreathitake.com.
I believe we are all trying to meet some very basic, very human needs with every single thing we say or do. But, I also believe we are rarely aware of these underlying motivations. Finally, I believe that the first step to satisfying these needs, and living wholly and healthfully, is to try to act from intention with every breath we take…
