(Mara Carrico's First visit to Power Surge)

Dearest:    My guest tonight has 25 years experience teaching the 
Eastern disciplines of mind-body exercise, yoga, dance and movement
therapy. She is the author of, "Yoga Journal's Yoga Basics - 

The Essential Beginner's Guide To Yoga for a Lifetime of Health and 
Fitness," (Owl Books, 1997) and "The Ten Minute Yoga Work-In" 	
audiocassette series. She both scripted and choreographed "Jane Fonda's 
Yoga Exercise Workout" video and personally trained Jane for that project. 
It is my pleasure to introduc  M A R A     C A R R I C O.


Also known as, "Yoga Lady," who works with physicians, chiropractors, physical 
therapists, using the	various disciplines to teach coping with stress and 
back and joint problems, such as arthritis.

A columnist for "Yoga Journal," Mara has written feature articles
for many national publications. Mara teaches at Personally Fit in
Rancho Santa Fe and is associated with the famous Golden Door Spa,
in CA, as well as others. A licensed massage therapist, too, Mara is a
member of numerous councils on yoga & exercise and conducts
workshops around the world.

Mara, welcome to Power Surge. Let me begin by asking how you
have personally utilized yoga in coping with your own menopausal
issues.  Thanks :)


Mara Carrico:	Glad to be here. Yoga keeps me stable, centered, and 
calm. 


Dearest: 	And we're glad you're here, too, Mara  :)


Sue:	This question comes from someone on the mailing 
list who was unable to be here.   She wants to know if you 
have any videos available.


Mara Carrico:	Not at the present time, but an audiocassette 
series available in June.


Dearest: 	Thanks, Mara.. .Joan, go ahead with your question.


Joan5000:	I have painful arthritis, and wonder how to use 
yoga with pain? 



Mara Carrico:	The flexibility components and breathing 
techniques can bring great relief from pain. 


Joan5000:	What are the components?


Mara Carrico:	Stretching, moving slowly, breathing properly 
and focusing can help. 


Dearest: 	Mara, what do you suppose is the "mystery" about 
yoga?  I think some people are reluctant to try it because of 
that mystery, I mean :)


Mara Carrico:	The fact that it derives from a foreign land 
and thousands of years old many people are unaware of its 
true origins and benefits. 



Dearest: 	How long has it been popular in the US? 



Mara Carrico:	Actually many, many years, dating back to the 
early 40s. 


Dearest: 	Thanks, Mara. Outback, go ahead.


OUTBACKJOS:	What yoga techniques are effective for 
hyperventilation as a result of anxiety. 


Dearest: 	Great question.


Mara Carrico:	Good question! Sitting still and breathing 
slowly and focusing on breathing abdominally can quiet the 
heart and mind. 


Dearest: 	Mara, aside from reading your wonderful book, 
Yoga Journal's Yoga Basics, how can one get started... how 
does one know if a teacher is the right one? 


Mara Carrico:	Great question. When you approach, know what 
you want to get out of it, be it a workout, meditation, 
stress management, pain relief etc. or more and investigate 
the different styles of practice, of which there are many, 
before you choose what you want to try. 


Dearest: 	Are there certain yoga movements that can 
effect all of the above? Stress, pain, anxiety, etc.


Mara Carrico:	Yes. The ideal is to practice the postures in 
a meditative state, therefore you will get maximum benefit 
i.e. physical results as well as psychological benefits. 


Dearest: 	Mara, is there a yoga exercise we can all do 
right now at our computers to effect a relaxed state of 
being? 


Mara Carrico:	Sit up straight. Breathe from your abdomen. 
Focus on the computer screen. Keep your shoulders relaxed, 
feet flat on the floor (legs uncrossed) pay attention to your 
breathing. 



Dearest: 	Why doesn't everyone try this :)


Mara Carrico:	I'm doing it now, too. 


Dearest: 	Felt wonderful, but I became too relaxed :)  
AnnamCara, go ahead :)



AnnamCara:	I have numbness in the last 2 fingers of both 
hands, my acupuncturist says my neck muscles are too tense. 
Nothing I do seems to help, even relaxation exercises 



Mara Carrico:	Have you sought other diagnosis, such as your 
physician?


AnnamCara:	All clear.  Any suggestions.



Mara Carrico:	All the yoga postures have a physiological 
effect and the glandular system is toned by specific poses. 



Dearest: 	Mara, is there some exercise AnnamCara can do 
to help the numbness in her fingers?



Mara Carrico:	Not knowing her condition, I can't recommend. Is 
there more information? 


Dearest: 	Annam, is the numbness just in your fingers?


AnnamCara:	Yes the last 2 on both sides, I've tried regular 
exercises but it doesn't' seem to loosen the muscles up.


Dearest: 	Mara, what's a general yoga exercise that she 
and others can do to loosen the joints?



Mara Carrico:	The tightness might come from the shoulder 
joints and poor posture as well as from the neck.  Practicing 
mountain pose might offer some relief. 



Dearest: 	How does one do the mountain pose?



Mara Carrico:	Mountain pose is achieved by standing straight, 
arms at your sides, fingers pointing downward, focus forward, 
feet together chest open, shoulders down, and lifting through 
the crown of the head.  Hold for 1-2 minutes and repeat 
several times each day. 



Dearest: 	Annam, you might want to buy Mara's book, "Yoga 
Journal's Yoga Basics." It has the mountain pose in there with 
all the others. Thanks, Mara.



Mara Carrico:	You're welcome.



Dearest: 	MimiSusan go ahead with your question.


MIMISUSAN:	How can we use yoga to relieve stress?  Is 
there a simple technique? 



Mara Carrico:	Yes. Breathing is the key. Slow, even, 
thoughtful breathing either sitting, standing , or lying 
down for 1-10 minutes each day. Listen to lovely music, and 
focus on a positive statement such as, I am calm and at 
peace. 



MIMISUSAN:	Thank you! 



Dearest: 	Mara, is it difficult for some to coordinate 
the breathing with the movement?  



Mara Carrico:	Yes. It takes practice. The basic rules are 
breathe in when you expand the chest or move your limbs 
upwards and breathe out when you bend forward or twist. Also 
breathe out upon exertion. 



Dearest: 	Thanks.. excellent answers. Nary, go ahead :)



PianoMary:	My health club has different yoga classes with 
different names.  How can I tell the types of yoga apart to 
know which would be best for me? 



Mara Carrico:	Depends upon what you want. Flexibility? Take 
Vini Yoga. Workout?



PianoMary:	I need flexibility, I guess - arthritis 



Mara Carrico:	Power Yoga. Improve posture? Iyengar yoga. 
Vini yoga and Iyengar yoga also help with menopause symptoms. 



KaliMa28:	Is there a pose that actually helps stimulate 
the thyroid? 



Mara Carrico:	Yes. The shoulder stand is one good one. There 
are others. 



Dearest: 	Mara, can you explain the fundamentals of 
"duality?" The physical "asana.....and the energetic, 
pranayama? 



Mara Carrico:	Asana means posture and would be the more 
physical aspect.  Pranayama deals with the breathe on one 
level, but on a deeper level with one's "energy." 



Dearest: 	Thanks.. what was it like training Jane Fonda 
for her yoga workout video? 



Mara Carrico:	Jane Fonda was extremely professional and very 
focused. It was a fascinating experience. 



Dearest: 	Thanks, Mara.... Suzyque, go ahead.



Suzyque001:	can yoga help bladder control? 



Mara Carrico:	Yes. Practicing yoga techniques which are 
similar to Kegel exercises is recommended. 



Suzyque001:	Any one particular exercise, how often?



Mara Carrico:	Yes. Contracting the pelvic floor, the vaginal 
sphincter, and releasing it several times can strengthen the 
pelvic floor and musculature. I would do it daily.  Aswini 
mudra is the name of the exercise. 



Dearest: 	Mara, do we need anything other than our bodies 
and a mat to get started? 



Mara Carrico:	No. Just the interest and commitment and good 
instructions to follow. 



PianoMary:	Can I start a yoga program if some of my joints 
don't bend the direction they should?  One of my knees won't 
go the right direction to cross my legs which seem to come up 
in many yoga positions.  


Dearest: 	Great question, Mary :)



Mara Carrico:	Anyone can start a yoga program respecting 
their own limitations which may change due to new flexibility 
and strength. 



Dearest: 	Mara, how long did it take you to become 
proficient at yoga? 



Mara Carrico:	I am still a student although I started in my 
teens and it took me several years before I felt some degree 
of command in the postures. 



Dearest: 	I'm sure everyone in this room has some stress
or physical pain.  Ask Mara about how yoga can help :)
Fire, go ahead.




Firecrckr7:	I have never done yoga where do I find 
information on it and how to get started? 



Mara Carrico:	My book would be a good place to begin. It's 
available in book stores and through Yoga Journal and deals 
with the basics. 



Firecrckr7:	thank you



Dearest: 	Mara, what are the sounds we hear people make 
when they're practicing yoga? 




Mara Carrico:	We hear breathing techniques -- there are many
-- some are audible




PianoMary:	I used to watch a PBS program called Lilias.  
Is this a good introduction? (Actually, I used to do it as 
well as watch)



Mara Carrico:	Absolutely! Lilias is wonderful and has 
introduced thousands to the benefits of yoga. 



Dearest: 	Mara, is all yoga a form of meditation? 




Mara Carrico:	Essentially all the various techniques of yoga 
are leading one to a state of bliss or perpetual meditation. 



Dearest: 	Ahh.. a state of bliss.. something women in 
menopause crave, Mara.	AnnamCara, go ahead.



AnnamCara:	I have trouble with postures where my head is 
lower than other parts of my body, does that sense of pressure 
get better with practice? It makes me give up.




Mara Carrico:	Your problems may be that you are holding your 
breathe and perhaps closing your eyes. Be patient, you may 
need an instructor to observe your practice to see what's 
going wrong. 



AnnamCara:	I think you're right about the breathing - I 
catch myself forgetting to breathe if that's possible.



Mara Carrico:	It happens frequently to many people. It's good 
that you notice. 





Dearest: 	How many in this room have done yoga?  Please 

reply by typing yes or no.



Cinda:	        yes

AnnamCara:	yes

PianoMary:	yes

Firecrckr7:	no

MBrant1004:	yes

Topazwan:	yes!

OUTBACKJOS:	yes

Hmwrpr: 	No

CeCeBe: 	no

Happy1951:	no

Z J Gragg:	no

Cdgee4:	yes

KARROLI:	no




Dearest: 	Mara, can yoga be helpful in weight control? 



Mara Carrico:	Another good question. Yes it can. If you 
practice power yoga, which is vigorous, it definitely 
reduces weight. The softer styles of yoga are also helpful 
as they reduce anxiety which often leads to overeating. 



Dearest: 	Thanks, Mara... KaliMa, go ahead, please.



KaliMa28:	Do you recommend listening to music during yoga 
and if so what kind?



Dearest: 	Great question :)



Mara Carrico:	Yes, it's very helpful but should be calming 
rather than upbeat or jazzy.  I might suggest New Age music 
seems to work well. 




PianoMary:	That state of bliss sounds wonderful (Dearest 
beat me to it, though! GMTA) 



Mara Carrico:	You can get there. Stick with a program. It 
takes work. 




Sue:	You just touched on this, but for a beginner 
sometimes you will need a teacher more than just reading 
your book?  Is example really important?  Example and 
observation by a trained eye?  



Mara Carrico:	Yes. I agree. Nothing can replace a good yoga 
instructor. Tapes and books are wonderful tool for regular 
practice or when a teacher is not available. 



Firecrckr7:	Is it better to use bright light or more 
subdued lighting? 



Mara Carrico:	More subdued lighting creates a peaceful 
atmosphere. 




Dearest: 	Mara, are there any particular health problems 
that would prohibit someone from practicing yoga? 



Mara Carrico:	Glad you asked that. Yoga can almost always be 
used.  The subtlest forms of yoga require breathing and the 
mind, so there really would not be a problem, but the form 
of yoga should be suited for the person and their problems. 



Dearest: 	Excellent.. so even people confined to bed could 
do yoga.     Cinda, go ahead.



Cinda:	Mara, do you think the New Age Movement (because 
it is a religion) has hindered non-New Agers from trying yoga 
and meditation? 



Dearest: 	Excellent, Cinda.. that's what I meant earlier 
about 'mystery" :)




Mara Carrico:	The new age movement is not a religion, but 
people of more conservative religious backgrounds often think 
it is and therefore do not try these practices which could 
help them. 



PianoMary:	Is there a lower age limit?  Would this be 
helpful for children as a stress reliever?  I'm thinking 
maybe I could use a form of yoga to help my piano students 
with recital stress. 



Mara Carrico:	Children can safely practice yoga in small 
increments of time, depending upon their age group and 
inverted postures should not be done until puberty. 



PianoMary:	Thanks, again (I don't think I could do 
inverted, either) 



Dearest: 	Does that mean we can't do inverted postures yet 
either, Mara?  



Mara Carrico:	Whatever turns you on--or off. 



Sue:	You mentioned yoga helping meno symptoms...is 
this basically stress-type symptoms or more? 



Mara Carrico:	It's all menopause symptoms from hot flashes to 
insomnia to bladder control to depression---yoga can help. 



Dearest: 	Can we conclude that many of these symptoms are 
related to relaxation? 



Mara Carrico:	Yes to some degree others have to do with 
physiological changes, but yoga can help! 



Dearest: 	I'm especially interested in how yoga can help 
with incontinence? 



Mara Carrico:	By strengthening the pelvic floor and 
musculature with aswini mudra or kegel-like exercise done 
sitting in meditative posture. 



Dearest:	Fascinating.. thanks. One last question from Topazwan.



Topazwan:	I'm interested in the practice of Tantric Yoga.  
Could you comment on its validity.



Mara Carrico:	Tantric yoga is a legitimate practice. It's 
focus is ritual celebrating the divine in all types of 
unions in a glorified manner. 



Dearest:	Mara, thanks for joining us in Power Surge and 
sharing your expertise in the area of yoga. Anyone interested in 
reading Mara Carrico's book,  "Yoga Journal's Yoga Basics - 
The Essential Beginner's Guide To Yoga for a Lifetime of Health and 
Fitness," (Owl Books, 1997) can purchase it at amazon.com.

You can call Yoga Lady Ink! direct at: 1-800-742-1114


Dearest:	Please join me in thanking Mara Carrico for a stimulating 
and informative chat about yoga  :)



PianoMary:	{S Applause

Cdgee4:	thanks for the great information!

Dearest:	{{{{{{ Thanks, Mara }}}}}}}}

THRV Sue:	Thank you so much for coming

MIMISUSAN:	{S women

Topazwan:	Thanks Much!

PianoMary:	Thanks, Mara

KaliMa28:	Thank you

CeCeBe:	Thank You so very much

AnnamCara:	thanks---i'll try to remember to breathe 

	starting now

PianoMary:	Please breathe, Annam!

Sue:	Hopes we are all breathing

Dearest:	You weren't breathing before now, Annam?

Dearest:	LOL

PianoMary:	LOL



Mara Carrico:	Thank you Dearest. I loved being with you and 

	the women! 



Dearest:	You're most welcome, Mara

	.. and thank you :)

Dearest:	Yoga isn't the easiest subject to discuss in 

	an online forum.

Dearest:	It's difficult to create the images one must 

	in describing various postures, etc.

PianoMary:	I'll have to try yoga again - it's been about 

	25 years :(

Dearest:	You did great!

Dearest:	Me, too, Mary

ZeldaGM:	        I have some yoga videos I love

PianoMary:	So - where' s the party food?

ZeldaGM:	Hello all

Dearest:	I hope you'll come back and join us again 

	soon, Mara :)

Dearest:	Hi, Zelda

Cdgee4:	Found it has strengthened my back:)

Mara Carrico:	I would love to. Just let me know when. 

KaliMa28:	Namaste, Mara

Dearest:	Will do. Thank Ruth, too :)

Dearest:	<~~~ waving and sending thanks to Ruth :)

Mara Carrico:	I did. And she and I had fun. 

Dearest:	Great.. that's the bottom line :)

Dearest:	What does "namaste" mean, KaliMa?

PianoMary:	I remember they used to say that at the end 

	of class

KaliMa28: 	It is a traditional expression of greeting 

	and farewell

Dearest:	How lovely.

Mara Carrico:	They still do. It means the divine in me salutes 

	the divine in you. 

PianoMary:	It's a peaceful sounding word

Dearest:	Ahh... an expression I"m sure Bette Midler 

	uses often :)

KaliMa28: 	I think it means the Divine is me salutes the 

	divine in you

Dearest:	<~~~ always looking for the humor in everything




 
Read Mara Carrico's  second transcript.




Disclaimer:  Every guest in Power Surge is a highly respected professional whose
opinions are his/her own. An appearance in Power Surge does not constitute an 
endorsement of a guest's views.

None of these transcripts may be reprinted or reproduced without 
the express permission of Power Surge™ and the respective guest.

Read other transcripts by returning to the Library.


Dearest
aka Alice Stamm
Power Surge
Founder, Facilitator, Host


Copyright©1994-2009 by Power Surge.  All Rights Reserved.