Fitness Cues & Views

Lying Down Basic Twist: Supta Matsyendrsana
One of the simpler yogasanas or yoga postures, the lying down twist, stretches and lengthens the spine. It is soothing for the neck and spine and relieves tension in the lower back and hips. It can also alleviate back pain, prevent sciatica, calm the nerves and improve digestion. The movement should be slow and controlled, without any strain. Breathe slowly and deeply with the abdomen only; with the inhale push out; when exhaling, draw it in.

1) Begin by lying on the floor with your legs extended out in front and your arms out to the side (shoulder level, palms down).

2) Inhale and slowly bend your knees toward your chest, bringing them to a tabletop position. The lower legs should be parallel to the floor.

3) Exhale and while keeping the knees together slowly lower them to the right (as close as is comfortable towards the right arm).

4) Focus on keeping your shoulders on the floor and slowly turn your head to the left. Hold for five to ten breaths.

5) Inhale and bring your head and knees back to the starting position.

6) Exhale once more and repeat to the other side.

7) Repeat the exercise on both sides four or five times.

Photo of lying down twist above supplied by Deborah Rubin of Yoga by Rubinesq — www.yogabyrubinesq.com


Revitalize with Reflexology

Pressure Applied Skillfully to Reflex Points on the Feet Releases Tension, Stimulates Detoxification, and Rejuvenates Corresponding Organs

Reflexology is an holistic healing therapy in which pressure is applied to reflex points on the feet. It is also applied to the hands and ears; however, the feet are considered the most effective due to their highly sensitive nature with over 7,000 nerve endings.

It is believed that reflex points in the feet correspond to the internal organs and glands in the body. For example, the toes are connected to the head and neck, with reflex points affecting the brain, eyes, ears, nose, mouth, throat, sinuses, pituitary, hypothalamus, and muscles of the neck. While the digestive system, intestines, bladder, kidneys, colon, stomach etc., find their reflex points in the arch of the foot.

The practice of applying pressure using thumb and finger techniques (rotating, kneading, rubbing or walking) is thought to cause physiological changes to occur in the body. The stimulation that the pressure engenders can improve nerve and blood supply, increase circulation and relax tension. It can also stimulate removal of accumulated toxins and encourage the body to activate its own healing ability. This pressure can stimulate an underactive area or calm an overactive one. Essentially the aim of reflexology is to bring the body back to homeostasis or a state of balance.

The history of reflexology is a long one. Hippocrates was one of the first to advocate massaging or rubbing an area of the body as a form of therapeutic relaxation. In 1893, Sir Henry Head, an English neurologist, published research confirming the direct relationship between pressure applied to the skin and its effect on the internal organs. In 1917, Dr. William Fitzgerald, an ear, nose, and throat specialist, outlined a method of healing involving pressure to specific areas of the body. This so-called Zone Therapy was mainly of an analgesic nature. Another physician, Dr. Shelby Riley, worked closely with Fitzgerald and expanded on the Zone Therapy to include not only longitudinal, but horizontal zones across the body. He also made the first detailed diagrams and drawings of the reflex points located in the feet.

Then in the 1930s came Eunice Ingham, a physical therapist and student of Dr. Riley’s. She took the idea of Zone Therapy and then, from studying and documenting hundreds of case studies of her patients, Ingham developed her own foot reflex theory. Ingham posited that reflexes on the feet were an exact mirror image of the organs of the body. She charted the feet in relation to the zones and their effects on the rest of the anatomy until the feet themselves became a map of the entire body. It is agreed that Ingham’s work constitutes the birth of modern day reflexology.

Treatment Protocols
Before going to a reflexology treatment one should understand that reflexology is not a foot massage, nor does it have anything to do with a pedicure. Reflexology, by stimulating the feet, is meant to encourage positive changes throughout the body. Most reflexology sessions last about an hour. On the initial visit you should expect to provide some details of your general health, eating, drinking, exercise and sleeping habits and patterns. The reflexologist will then examine the feet, looking for any indicators of potential imbalances. And it should be noted that this assessment by a reflexologist is not a diagnosis. As noted Toronto reflexologist, Janet Williams says, “Reflexologists must be discerning and careful not to imply or suggest diagnosis of serious health issues.”

The most important thing at a session is your comfort. You will be asked to lie on a therapy bed or massage table, be provided with a blanket, and there may be music and aromatherapy diffused in the room. This promotes relaxation. Once the reflexologist is confident you are comfortable, the treatment begins. Whatever pressure technique is employed, it should be gentle but firm. Still, it should be noted that areas of congestion or problem areas will be sensitive, and the more congestion or serious the imbalance the more sensitive that corresponding area in the foot will be.

On the whole, reactions immediately following a reflexology treatment should be largely positive. You may feel calm and relaxed, or energized and rejuvenated. However, because reflexology activates the release of toxins, some symptoms of disorders may be exacerbated in the first hours after a session. For instance, there may be an increase in bowel action and urination or heightened emotional reactions such as anger, distress or laughter. All of these are an important part of release and healing.

Even when I began the research to write this article on reflexology, I was not sure I wanted to go and experience an actual treatment. Like many people, I am not too enamoured with my feet. Moreover, my feet are quite ticklish. I had visions of feeling embarrassed, uptight and foolish. I decided to put my anxieties aside and am very glad I did.

My reflexologist, Janet Williams, did comment that I was somewhat tense going into the session (I suppose I was busy thinking of what I would write about the session), but overall I found the entire experience soothing, invigorating and quite an eye opener. Janet is an experienced (12 years), warm, intuitive and professional practitioner. Her treatment room in colours of lavender and green put me at ease immediately. The music she chose was lovely and relaxing, her touch was gentle yet firm, and her attention on me was total.

Even though I am very fortunate not to have any health issues at present, I still came out of the session feeling a lot better than when I went in. In fact, towards the end of the session I experienced what I can only describe as an actual wave of good feeling, both on a physical and emotional level. Janet’s work also proved to be personally enlightening. While she was applying pressure on the area of my left toe, I experienced some sensitivity. It was not really painful, but still hurt a little. When I asked about this at the end of the session, Janet told me that the reflex points in the toe correspond with (among other things) the eye. I actually do have an imbalance in my left eye, something known as “lazy eye.” I have also suffered from recurring inflammation of that eye (iritis). So when author and founder of the British School of Reflexology, Ann Gillanders, states: “The feet never lie. When there is a sensitivity in reflex points in the feet there is always a corresponding problem in the physical body,” I am a believer. This was reinforced for me when I recently talked to my sister. She told me her visit to a reflexologist revealed serious back problems. She has suffered chronic and recurring back problems as a result of a skull fracture from a fall many years ago.

While reflexology is not a cure-all, it does aim to relieve pain and improve bodily functions. Despite some skepticism, reflexologists all over the world have had many successes and even more satisfied clients. Debra McGrath of Toronto, a client of reflexologist Janet Williams, is just one representative example. Debra writes, “I had struggled with a shoulder and neck problem resulting from a fall down the stairs and had tried everything from chiropractic, massage, and acupuncture to physiotherapy. I came to Janet as a last resort. I was thrilled to find that reflexology with Janet has become my permanent relief from pain, anxiety and discomfort, a fascinating science that reinforces to me how generations past knew how to heal the body in a drug-free way.”

Reflexology is a simple, safe and drug-free therapy, and it has proven its efficacy with many different people and many different conditions. What more can one ask of a healing modality?

Janet Williams is a Toronto area teacher and practitioner of Reflexology with over 12 years experience. She can be reached at (416) 788-5970 or visit her website: www.footstepsreflexologyschool.com


Ageism is discrimination based on chronological age. We have all heard, probably even used the expression, “I’m having a seniors’ moment.” If we gave it any real thought, we would have to admit this is disparaging, if not downright discriminatory against older people, and just one more indication that ageism exists in our society. As Dr. Robert Butler, president of the International Longevity Center in the U.S., and the man who coined the word “ageism”, points out, “daily we are witness to, or even unwitting participants in, cruel imagery, jokes, language, and attitudes directed at older people.” We mock the mobility, intellect and appearance of our elder citizens.

Despite our culture’s obsession with youth, over the next 20 to 30 years the number of people 65 and older is expected to double. Clearly attitudes have to change. People have to be educated to the fact that aging does not necessarily mean deterioration and impairment. As Erdman Palmore, author of many books on aging and professor emeritus at Duke University, says, “I don’t know how we’re going to root that out (attitudes about aging), except by making people more aware of it.” Palmore, himself 74, challenges the stereotype by skydiving, whitewater rafting, and bicycling his age in miles each birthday. And thankfully he is not alone.

Older adults are getting healthier and living longer, and they will not accept, nor should they, that they are no longer attractive or useful just because they are not young. It is time for us to look at older people as individuals with much of value to offer. Employers need to do an unbiased appraisal of an individual’s competence, acknowledging that a worker can as easily be ineffective at 35 as 75. Healthcare professionals need to listen to their older patients and not just dismiss their concerns as a mere byproduct of aging. And the rest of us need to stop ignoring, patronizing or demeaning older adults and recognize them as the valuable resource they are.

I have been teaching senior fitness classes for nearly 10 years, and the people I have met there are among the most compassionate, energetic and wise that I have ever had the pleasure and honour of knowing.

Susannah Kent is a Toronto area Fitness and Healthy Lifestyle Instructor. She can be contacted by email: susannahssoapbox@yahoo.com