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A Simple Detox Yoga Move to Reduce Female Hormone Imbalance

January 21, 2012

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We all know that illness can be caused when toxicity in our body increases.  To reduce toxicity you can always try weight loss detox with whole foods and detox recipes.  But did you know that toxicity can be increased by stress.  So why not try to reduce your stress first?

To reduce stress you can learn to relax, improve sleep quantity, or try some breathing exercises.   If you reduce your stress you may be able to reduce female hormone imbalance and ease pre-menopausal and post menopausal symptoms.

There is more to life than increasing its speed.  ~ Mohandas K. Gandhi

One of the best stress reducers is to try to do nothing for five minutes.  Can you do it? It will be even better if you lie down and put your legs up on the wall – in Legs-up-the Wall Pose. This detoxing pose will help you to relax, drain lymph from the legs and increase blood flow.

If you are not sure how to start, some directions from might help:Simple Detox Yoga Move to Reduce Female Hormone Imbalance

Start with your support about 5 to 6 inches away from the wall.

Sit sideways on right end of the support, with your right side against the wall (left-handers can substitute “left” for “right” in these instructions).

Exhale and, with one smooth movement, swing your legs up onto the wall and your shoulders and head lightly down onto the floor.

The first few times you do this, you may ignominiously slide off the support and plop down with your buttocks on the floor. Don’t get discouraged. Try lowering the support and/or moving it slightly further off the wall until you gain some facility with this movement, then move back closer to the wall.

Try to relax on the floor doing nothing every day, and if you think you don’t have time, lie down while you watch TV, talk on the phone or plan a weekend  getaway.  Breathe, smile and be happy…..

Let us slow down and learn how to do nothing from time to time to feel and look fabulous, shall we?

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor

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Holiday Detox with a Yoga Twist to Survive Cold and Flu Season

December 10, 2011


Have you eve tried fall detox foods for your holiday detox? How about the detox herbs milk thistle, dandelion root, or burdock root. Use a Yoga Twist as a Cold and Flu Season Detox

If you a regular reader,ryou know that your body has the ability to get rid of toxins by itself, but only if our eliminative system works properly. Detox foods and detox herbs can help us on the path to cleansing and purifying our blood and liver.

To help our liver get rid of toxins we can also use “yoga twists”. Twisting the body creates pressure on the liver which can help stimulate the liver to get rid of toxins.

Try this simple yoga twist during the holidays to detox and cleanse your body from all the rich holiday treats you will be eating. (from

  • Sit near the edge of a chair with your feet flat on the floor and directly under your knees.
  • Cup each shoulder with the corresponding hand, resting your thumbs in the back and fingers in the front.
  • Raise your elbows to shoulder height.
  • Inhale through your nose and exhale through your mouth as you turn your torso, head and arms to the left.
  • Inhale to come back to center, and exhale as you turn to the right. Continue at an even pace for one to three times.
  • Repeat daily three times.

You can also watch these videos for more yoga ideas you can use.

Let us be holiday detox smart to feel and look fabulous during the Cold and Flu season and have happy and healthy Holidays, shall we?














Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor


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Simple Morning Yoga Stretch for an All Day Energy Boost

September 19, 2011


Do you have your own morning waking up routine?

I would like to share with you this simple morning wake up exercise and wake up yoga stretch that will help you detox your mind and body and to get the energy you will need for your busy and stressful day.  This easy yoga for the morning move might also help you get rid of morning headaches and migraines.

According to mind/body fitness expert Jennifer Kries, this exercise mobilizes the spine, the muscles of the chest and torso, and lungs, and prepares the body for deeper breathing.

Proper breathing will help you detox your body, mind and spirit.

Simple Morning Yoga Stretch for an All Day Energy Boost

  • Stand with feet a little wider than hip-width apart;Simple Morning Yoga Stretch for an All Day Energy Boost
  • inhale deeply as you reach the arms straight up, clasping the fingers, palms turned out;
  • feel the oxygen filling your lungs and gently exhale as you stretch to one side, and then the other;
  • drop the arms, then repeat (adopted from the Whole Living- bodyandsoulmag. com)

Don’t forget to start your day with a glass of water and easy to make a cleansing breakfast for a simple detox, weight loss and energy.

Click to listen to listen to our discussion with Robyn Palmer on My Wake Up Call Motivational Alarm Clock Messages to Feel Relaxed and Happy in the Morning

Click to listen to our discussion with Self Discovery Trainer Susan James on How to Detox Our Mind with Self Discovery Technique


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Counselor and Coach

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How to Reduce Lower Back Pain with a Simple Yoga Pose

June 1, 2011


If you sit at the computer all day long, or have too much stress in your life, you may experience lower back pain quite often.

Lower back pain causes include instability around the sacrum, “the large, triangular bone at the base of the spine and at the upper and back part of the pelvic cavity”.  Studies show that the Cat -Cow -Child’s Yoga Poses for lower back pain exercises may help.Reduce Lower Back Pain with Simple Yoga Poses

When your hands and knees are on the mat (shoulders are just over the wrists and hips are directly over the knees),  inhale and start with the Cat Pose:

slowly arch your back with chest up and away from the belly; try to extend the tailbone toward ceiling.

Now get ready for the Cow Pose: exhale, round lower back and don’t forget to contract the belly.

Slowly go to the Child’s Pose: bring your chest down to rest on thighs.

Repetitions is the key to positive results, so try at least five-six time.

Click to listen to listen to our discussion with Susan Gala,  a licensed massage therapist and group fitness instructor on How to Strengthen the Pelvic Floor Muscles to Support the Vital Organs.

Click to listen to Marci Javril, the Vitality Expert on How to Boost Immunity, Balance Hormones & Flush Out Toxins with Lymphatic Massage.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

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How to Stretch Away Anxiety and Tension with a Spine Stretch Forward Move Stress Relief Remedy

March 19, 2011


Do you worry too much?   Do your best to get rid of your obsessive negative thoughts and take a break from money worries that can make you feel stressed out and cause tension in the body. Too much stress can cause heart disease and certain cancers.

Rainbow journaling might help monitor your negative thoughts and feelings.

As for any tension you may have in your body, try the Spine Stretch Forward to relive stress, stretch your back and strengthen your core.

Stretch Away Anxiety and Tension with a Spine Stretch Forward Pose Stress Relief Remedy

1. Sit tall with legs extended and feet slightly wide than hip-width apart.Hold your arms straight out in front of you, and flex your feet. Inhale, pressing the crown of your head toward the ceiling. Hold your breath for a count of 3.Stretch Away Anxiety and Tension with Four-Step Move Stress Remedy

2. Bring your chin to your chest, and begin to round down toward you belly while reaching your fingertips forward -exhaling.

3. Inhale slowly as you reverse the motion of the exercise, rolling up as if pressing your back against a wall. Hold your breath at the top of your tall-seated position, dropping shoulders down and keeping arms stretched in front of you.

4. Exhale slowly as you begin to round forward again. Repeat 5 times, gradually increasing your exhalations to twice the length of your inhalations. (adopted from com)

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Coach

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Avoid Pains and Injuries with Hand Yoga Beauty Exercises

March 11, 2011


The neck and hands will always reveal  a woman’s real age. So, if you want to feel and look younger, learn how to firm your neck and take care of your hands.

Facial magic beauty exercises might help your neck and double chin look younger.

As for our hands, with 27 small bones, 30 joints, and 37 muscles in each hand, we need to take care of them in a different way to avoid pains and injuries. Hand Yoga Beauty Exercises can help.

Here are some great tips on how to take care of our hands from the article Conscious Care for the Hands by Beauty and Wellness Expert Mary Bath Janssen.

Warm up and stretch your hands before beginning your day. Start in the shower, by reaching with energized fingers toward the sky. Stretch your hands throughout the day, and stay mindful of how you sit and stand. Hand discomfort may sometimes be the result of poor posture, which puts strain on the back, neck, and shoulders, ultimately affecting our arms, hands, and fingers. For instance, carpal tunnel syndrome is a swelling of the tunnel just below the wrist, which pinches the median nerve as it passes through the wrist. It’s often caused by repetitive wrist movement, particularly unnatural posturing, or when vertebrae in the neck become misaligned.Neck and Hand Beauty Exercises for Neck Tone and Hand Flexibility

To prevent these woes, be vigilant about changing the position of your body and hands when doing repetitive tasks. Take full body stretch breaks, including healthy hand stretches every 10 to 15 minutes. Also consider:

• Interlock your fingers in front of the heart center, then stretch your arms, palms facing away, as far out in front of you as they will go. Feel the lovely stretch throughout your hands and arms. Now raise toward the sky, breathing deeply the whole time. Lower down, then draw the hands back toward the chest.

• Harmony balls—also called health spheres—reduce stress and also stimulate your hand’s acupressure points, muscles, and nerves. They improve blood circulation and energy flow, which in turn build strength and flexibility (I love mine!). Place these two balls inside one hand and revolve them around each other as long and fast as desired. Focus on the melodic chiming sound they make.

• Stress relief or grip strengthener balls are great for stress relief and for developing hand and forearm strength. Keep them in your desk drawer, next to your bed or television, and in your car. This is something so simple that really works! read the rest of the article.

Click to listen to our discussion with Beauty and Wellness Expert Mary Beth Janssen on Spa Rituals and  Self Nurturing Tips for Busy Women.

Breathe, smile and be happy today.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Coach and Radio Host

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