(Mara Carrico's Second 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 introduce....

                      M A R A     C A R R I C O . . .

... aka "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.

Dearest:   Mara, welcome back to Power Surge :)  Have people, especially 
newcomers to yoga, ever expressed a bit of intimidation?


Mara Carrico:   Thanks, Alice. Glad to be here again.


Dearest:   Glad to have you, Mara. 


Mara Carrico:   Yes, but intimidation is short-lived once they get started. 


Dearest:   Mara, can one get the full benefit of yoga in only 15 minutes a day?  


Mara Carrico:   If you do 15 minutes every day that may be enough for some of us. 


Dearest:   Are there specific exercises you'd recommend for the stress associated 
with menopause? 


Mara Carrico:   Yes. Forward bends, deep diaphragmatic breathing, inversions are 
all good. 


Dearest:   Can you give us an example of a forward bend?


Mara Carrico:   Sit on the floor with legs stretched in front of you and bend forward 
over them. 


Mara Carrico:   Forward bends promote relaxation, calm the nervous system, and 
promote introspection.


Dearest:   And how long would one remain in that position?


Mara Carrico:   From one to five minutes. 


Dearest:   Can most people expect to achieve a relaxed mind-set as a result of yoga 
exercise?


Mara Carrico:   Yes, if they practice a well-balanced routine. 


Dearest:   Have you ever run into people who are resistant to relaxing, just as some 
people can't seem to be hypnotized?


Mara Carrico:   Oh yes. Absolutely. People who are so wound up that it takes a great 
deal of time and concentration to achieve relaxation. 


Dearest:   In those cases, would you recommend any "pre-yoga" exercises?
You know, like limbering up? 


Mara Carrico:   Sitting quietly, taking slow contemplative walks, paying attention to 
their breathing.

Dearest:   Thanks, Mara.   Mary, go ahead. 


PianoMary:   What kinds of things can people with osteoarthritis do safely?  
I'm planning on starting a yoga class on Friday and I don't want to do
anything that would make it worse.  


Dearest:   Great question!


PianoMary:  	:)


Mara Carrico:  	Make sure that you talk to the instructor first. Start in a beginners class 
and in a style of yoga that is more gentle and meditative. 


PianoMary:   Thanks so much!   (It is a beginner class.)


Dearest:   Mara, what helps the arthritis.. is it the actual exercises, the
relaxed state of mind or both? 


Mara Carrico:   Both. 


Dearest:   Thanks.  Vpslll, go ahead, please.


VpsIII:   Forgive my ignorance of yoga.  I'm starting  Kung-Fu next month, It deals with the 
mind and body.  If you know the differences, could you please explain them?


Mara Carrico:  	I have no personal experience with Kung Fu, which is a martial art to my
knowledge. There are many similarities between the two. 


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


LORACURA:   If I have never done yoga before, how long before I feel comfortable 
learning it? 


Mara Carrico:   Good question. With a good teacher you should feel comfortable almost 
immediately. 


Dearest:  	Mara, do you believe there's a connection between the resurgence 
of yoga and the holistic, alternative mind-set of dealing with our health 
issues today?


Mara Carrico:  	Yoga has something for everyone.  I do agree that there is a connection.  
Yoga is part of an ancient system of healing and it's no surprise that it is 
being recognized so enthusiastically today. 


Dearest:   Thanks... Cinda, go ahead.

 
THRV Cinda:   Is there one yoga video that you would recommend as better than others?  
So we can yoga at home.  


Mara Carrico:   I recommend Lilias Folan's videos. Call Yoga Journal for ordering at
1-800-436-9642. 


Dearest:   Mara, your Ten Minute Yoga Work-In is great. Do you have a video as well?


Mara Carrico:   I did do the work on the Jane Fonda video, which is available.


Dearest:   Thanks.. Bobbi, go ahead, please.


Bobbi36056:   I've been doing yoga for 4 years, want 2nd opinion....okay to do with high 
blood pressure?  I have severe vertigo and yoga has really helped me in this area.


Mara Carrico:   Yes, but be cautious with inversions and do not practice holding your 
breath.


Bobbi36056:   I do not do inversions.....thanks. 


Dearest:   I was about to ask what you'd recommend for women having hot flashes or 
panic attacks.


Mara Carrico:   Glad it helped with the vertigo. Hot flashes and panic attacks--do slow, 
deep breathing and practice the relaxation posture. Also lengthening the exhalation 
helps. 


Dearest:   Can you describe the proper breathing, i.e., through nose.. expand 
abdomen, etc.?


Mara Carrico:   Breathe in and out through the nose, breathe slowly and rhythmically, 
expand the abdomen then the rib cage and finally the chest. 


Dearest:   And the more we lengthen the inhalation and exhalation, the
greater the relaxation, yes?


Mara Carrico:   For relaxation make the exhalation longer.


Dearest:   Thanks, Mara. Chrismaine, go ahead with your question for our guest.


Chrismaine:   My question is similar to Bobbi's -- do you know of any evidence that
Yoga lowers high blood pressure -- I have recently been told I have high blood pressure. 


Mara Carrico:   Studies have been done and replicated to show this benefit. 


Dearest:   MGLeh, go ahead, please.


MGLeh:   I take Hatha Yoga, what other types are there and what are the differences?


Mara Carrico:   Hatha yoga is an umbrella term which covers all physical yoga. Then 
there are many different styles of hatha yoga--ranging from gentle to vigorous. 


Dearest:   Mara, can yoga be helpful to our bones as we age?  


Mara Carrico:   Absolutely. There are many weight-bearing postures in the repertoire. 


Dearest:   Wonderful. Mara, I really want to get into the Ten Minute Yoga Work-In 
< love that name>...can you tell everyone about it? I love the 3 audio cassettes, 
poster and instructions. Thanks!


Mara Carrico:   Yes. The Program is divided into 6 ten minute segments. The first tape
focuses on flexibility, the second on strength, the third on relaxation and 
meditation. 


Dearest:   Well, it sounds wonderful. I can't wait to start. Mary, go ahead, please.


PianoMary:   I know that yoga is great for relaxing me (I took a class years ago and 
always fell asleep at the end LOL)...but can we get a good workout at the same time, 
tone muscles, maybe lose some weight, that kind of thing? 


Mara Carrico:   Yes. There are many postures that will build strength and endurance.  
To lose weight you would have to do the more vigorous style of practice at least 
three times a week.


PianoMary:   Thanks!  


Dearest:   Which is the more vigorous style.. the Hatha Yoga? 


Mara Carrico:   Again for clarity it's all Hatha Yoga. The style of Hatha Yoga that is most
vigorous is Ashtanga. 


Dearest:   Ahhh.. thanks. Was it a natural segue from dance to yoga?


Mara Carrico:   Yes it was. I love to move and yoga satisfied me both physically and 
spiritually. 


Dearest:   Thanks. Last time you were here, Mara, you gave us a wonderful yoga 
exercise to do at our computers.  Want to try again?  

Everyone... let's do this!


Mara Carrico:   Sure. Sit with your feet uncrossed flat on the floor, straighten your spine.
Roll your shoulders back and down, and place your hands on your thighs. Close your 
eyes, breathe slowly, and practice an affirmation such as "I am calm and relaxed." 


Dearest:   Uh oh... excuse me, I got a bit too relaxed there. Thanks. That was great, Mara!
OSea, let's have a pearl of a question.
 

O SEAPEARL:   Mara:  I want to incorporate yoga into my regular exercises which is 
weight training, swimming and walking.  How would I do this?

Ten minute intervals or as a complete different exercise at a different time?  And 
breathing asanas?  I have long questions < G>


Dearest: < g>


Mara Carrico: Do some yoga after each of these activities. I suggest 5 to 10 minutes of 
stretches (poses) for the spine and the legs. 

How many days a week do you do each of these activities?


O SEAPEARL:   Every day.  If I am not walking or swimming, I am weight training.


Mara Carrico:   Consider the ten minute yoga program.


Dearest:   What's the best way to go about finding a good yoga instructor?  


Mara Carrico:   You could add these to each of the days.

There's no standard certification at this time so it's buyer beware. In other words 
ask a lot of questions about their training and their program. My book is a good guide. 


Dearest:   Thanks, Mara. Why don't you give your phone number and E-mail address for 
anyone in your area who might be interested in contacting you.


Mara Carrico:   Okay. My phone number is 760-942-4244, e-mail Mara@yogalady.com. 
By the way, I'm in Southern California, which is three hours earlier.


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


THRV Sue:   Is it possible to actually use yoga techniques on long plane rides to relax? 
Could you describe some? Or would I use something similar to what we just did? 


Mara Carrico:   What we just did would be good, but you could also do some neck 
exercises and spine stretches right in your seat. Again, sitting tall and gently 
move your neck in all directions, being especially careful when you take it back. 
You could coordinate the breathe with the moves. For example, inhale, head center 
exhale--release your head to the left and repeat.


Dearest:   Thanks.. Lora, go ahead.


LORACURA:   Is there any danger if we learn yoga from a video instead of a class?


Dearest:   Interesting question.


Mara Carrico:   Yes, one must be very careful. It's best to view the entire video 
first before you join in. 

Listen to your body. Do not strain or force any movement. If you pay attention to your 
breathing, keeping it even and calm that's a good way to monitor your effort. 


Dearest:   Thank you, Mara :)  Sally, go ahead with your question.


Sally1019:   Does it matter the time of day or evening a yoga routine is performed 
to get the most benefit out of it?


Mara Carrico:   Yes. More stimulating postures should be done in the morning and 
early afternoon and more relaxing poses done in the late afternoon and evening for 
best results.


Dearest:   Mara, what is it about Vini Yoga and Iyengar Yoga that specifically 
help with menopause symptoms? 


Mara Carrico:   Vini Yoga is a style that is especially known for being tailored to 
the needs of the student. Iyengar Yoga is known, among many other of its qualities, 
for its therapeutic benefits. 


Dearest:   How interesting. Thanks. MGLeh, go ahead, please.


MGLeh:   Mara, how can we get your audio tapes? 


Dearest:   Mara, tell everyone about your new Web site. 


Mara Carrico:   Please call my 800 number to order 1-800-742-1114.  Thanks. 
It's www.yogalady.com and it gives information on everything that I do and offer. 
I am now focusing on training teachers. 


Dearest:   I didn't know you put one up. That's great. Best of luck with it. I see
 everyone can order directly from your site.  Favor, go ahead, please. 


FAVORCLOWN:   When experiencing an anxiety attack, how is it possible to breathe in 
and out slowly?  I have a hard time enough breathing...Also, do you have a fax number??  


Mara Carrico:   You need to concentrate, stop, sit down, and focus on your breathing. 
Don't breathe in any specific way, just slow it down and keep it even.
My FAX number is 760-942-0426.


Dearest:   Mara, can doing yoga on a regular basis effect a feeling of emotional 
comfort and relaxation all the time, even when you're not exercising?


Mara Carrico:   It can if you do it frequently. It's effect is cumulative.  That is the more 
you practice the longer the benefits stay with you. 


Dearest:   Excellent. Thanks!  Anymore questions for our guest, Mara Carrico, 
aka The Yoga Lady™?

I guess we've asked everything. Just one last thing, what is asana?


Mara Carrico:   Asana means posture or pose. They are the yoga positions. 


Dearest:   Thank you. 


Mara Carrico:   Pranayama is the breathing practice. 


Dearest:   Mara, thank you for joining us in Power Surge™ to field our questions about yoga, 
the mind-body connection.  Anyone interested in learning more about yoga can read 
Mara's wonderful book, "Yoga Journal's Yoga Basics" by visiting Mara's Web site at: 
http://www.yogalady.com/.  


Mara Carrico: 	Thanks for having me. I enjoyed visiting with Power Surge!! 



Read Mara Carrico's first transcript



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Dearest
aka Alice Stamm
Power Surge
Founder, Facilitator, Host


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