I've been playing with the  'sa ta na ma' meditation for a few years having come across it while researching ways to improve memory. It is an ancient meditation based on the mantra sat nam which translates as 'my true essence' or 'truth is my identity'.

Research, including that done at UCLA in California has shown that the practice can improve memory as well as reduce stress levels and increase other cognitive functions such as reasoning and intuition.

The meditation involves three parts- mantra (sa ta na ma), mudra (sometimes described as hand yoga) and visualisation.

Whilst touching thumb to each finger in turn say sa ta na ma (starting thumb to index sa, middle finger ta, ring finger na, baby finger ma
1 minute aloud,1 minute whisper,2 minutes silently,1 minute whisper,1 minute aloud.

The practice can be increased to 2 mins aloud, 2 mins whisper, 4 mins silently, 2 whisper, 2 aloud.

At the same time try and visualise energy flowing in through the crown of the head and out though the third eye (between the eyebrows)

Let me know how you get on with it!

I'm enjoying researching the ways in which we can reduce the risk of having brittle bones by combing yoga and natural nutrition. Placing stress on the bones stimulates the formation of new bone formation, whilst maintaining optimum levels of vitamin D, magnesium, calcium, zinc and reducing salt, high levels  of protein and alcohol in the diet can help encourage strong bones.

Currently reading a fabulous book called Yoga for Osteoporosis be Loren Fishman,MD, and Ellen Saltonstall. It starts with a detailed look at the science behind bone renewal and the slowing down of this process. Conventional treatments and their side effects are discussed as well as nutritional guidelines The good bit is where I'm at now- how yoga is the best system to prevent and manage osteoporosis! I can't wait to read more and then to work out how to share this knowledge with my students.

Tumeric-  imparts a rich golden yellow colour as well as being a beautifully fragrant spice. It has been used in India for over 2.500 years. It is now gaining popularity as a nutritional supplement for its powerful healing properties. Studies have shown it to be effective in helping inflammation, memory loss, cancer,heart disease, depression, infection, arthritis....
http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

http://www.myhealthylivingcoach.com/top-7-amazing-health-benefits-of-turmeric/
The active compound is called curcumin which is a small % of tumeric. Most of the studies on this herb use turmeric extracts that contain mostly curcumin. With dosages usually exceeding 1 gram per day. It would be very difficult to reach these levels just using  turmeric spice in your foods.

Therefore, if you want to experience the full benefits, then you would likely need to take an extract that contains significant amounts of curcumin. Curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine … a natural substance that enhances the absorption of curcumin by 2000% Most supplements contain piperine- but check to make sure!

As with all supplements it is important to consider potential side effects or contra indications. Tumeric is not recommended to be taken with medicines that slow blood clotting. See the side effects page on the webmd site:
http://www.webmd.com/vitamins-supplements/ingredientmono-662-TURMERIC.aspx?activeIngredientId=662&activeIngredientName=TURMERIC


Personally I just add loads of it to my cooking! However I am considering taking a supplement as a preventative measure.

One of my favourite and easiest recipes using tumeric is cauliflower  soup.
Saute an onion in butter.
Add a couple of garlic cloves.
Add 1 desert spoon or so of tumeric,
1/2 desert spoon of ground cumin and chilli powder (add more to taste)
Marigold seasoning powder
1 cauliflower broken into florets
Cover with water
Bring to the boil and simmer until soft
Whiz and then serve with chopped coriander (plus chopped red chilli if you like things hot!)

I am always learning thanks to the nature of my fabulous work as a Yoga Teacher and the inspiration and questions my students provide. Today I was looking into a disorder called PMR that a new student suffers from. In doing so I set off down the path of complementary therapies to help auto immune disorders. Grounding jumped out at me again and caused me to revisit this fascinating concept. Basically the premise is that we need the electrons that the earth provides (by walking barefoot) to support our immune function. Numerous clinical studies have shown the positive benefits of as little as 15 minutes of direct contact with the earth. Most of us walk around in rubber soled shoes all day and rarely get to go barefoot. Since we may be reluctant to go outside at this time of year, several 'grounding' mats have been developed which allow us to benefit from the earths electrical charge without getting cold feet! I forgot that I had a grounding mat under my desk which is now plugged in(just into the earth socket on the plug - so no electricity is used) and being used as I type!!
http://www.groundology.co.uk/  (information and products)
http://www.yinyoga.com/newsletter4_earthchi.php (a good introduction to the subject)
https://www.dovepress.com/articles.php?article_id=21001 (1 of many research articles available)