Copyright 2011 by Violeta Bailets
This book is to be used only as a reference and not as medical advice. It is not intended to take the place of medical advice from your physician. You should check with your doctor before beginning any new health regimen or exercise program.
ISBN 978-0-9839973-9-9
Dedicated to my great-grandma, Maria, who was an embodiment of love. To Nina – babuska, my sweet, gentle, caring grandma and most amazing gardener. To mama, Valentina, who taught me creativity, resourcefulness, integrity and strength. Sister, Loreta, a beautiful woman with the ability to deeply listen from the heart and understand. Aunts Lida and Liuda, for showing how to be cheerful and keep faith in every life circumstance.
Focus:
“Teach them to love themselves. Help them feel good in their body. Just as it is...”
~Swami Ji Balendu
ACKNOWLEDGEMENTS
Thank you to all of my students, for teaching me with your presence, inquiry, laughter and gentle guidance. Many thanks to my long time students. Too many to name. I have written your names in my heart. Ann, Kathy, Betty, Jane, JoAnna, Suzi, Lorna, Less, Marilyn, Yvonne, Stephanie, Jeanette, Emily, Denise, Linda, Cece, Peggy, Megan, Dana, Ellie, Cheryl, Joan, Jean, Caroline, Betty, Louis, Connie, Gladys, David, Karen and Pat, Pat and Andi, Elaine, JoAnn, Mary, Suzanne, Sue, Charlz and Brenda, Dan, May, Brook, Jan, Sam, Marilyn, Lucinda, Margaret, Toni, Pam, Mary, Chuck, Karen, Fran, April, Julie, Rose, Melody, Marissa, Rosie, Val, Nancy, Pratiti, Kristina, Carol and Lisa.
Jan Rianda for being so giving and tirelessly enthusiastic, while proof reading and helping me to share my message.
Sue Brantley, for teaching me and giving me an opportunity to deepen my understanding and teaching skills for the art and discipline of yoga and Pilates.
My very special friend and naturopathic doctor, Jeannette Lloyns, for nutritional expertise and healing water therapy techniques. You make radiant health possible!
Mark, friend, husband, lover and business partner for your patience and many hours of reading, editing, taking photographs and encouraging me to write. Our beautiful love and life together is a source of my inspiration.
Contents
ACKNOWLEDGEMENTS xi
INTRODUCTION
Personal Story xii
Letter from Author xiii
4 Principles of Happiness and Health xiv
Principle 1: BE CALM AND HAPPY FROM YOUR INNER SOURCE 1
Unlimited Energy And Vitality Chi Gong Routine 2
♣ Prayer or Focus 2
♣ Mindful Breathing 2
♣ Bone Marrow Washing 2
♣ Standing Tree Meditation 5
♣ Sending Healing Energy 7
♣ Thyroid Massage, Scalp Massage and Closing 8
Principle 2: MINDFUL LIVING IN EVERY MOMENT 9
Mindful Living Tips 10
Principle 3: CONSCIOUS EATING OF LIFE GIVING FOOD FOR VIBRANT
ENERGY 16
Vibrant Health Nutrition Tips 17
Principle 4: PASSION FOR MOVEMENT – FEELING GOOD IN YOUR BODY 25
Awaken Your Embryonic Fluidity Movement 26
♣ Cat and Snake Flow 26
♣ Floating on Your Back 27
♣ Crawling 29
♣ Walk on Hands and Knees 30
♣ Lower and Rise 31
♣ Dance, Dance, Dance! 32
Feel the Smile in Your Heart – Yoga-and-Pilates Program 34
Why Yoga and Pilates? 34
Neck Release 36
♣ Neck Circles 36
♣ Neck Extensors 37
♣ Neck Flexors 38
♣ Neck Lateral Flexors 39
♣ Neck Flexor Oblique Stretch 40
♣ Meditation 41
♣ Shoulder and Upper Back Release 42
♣ Seated Spine Lengthener 42
♣ Cat and Cow 46
♣ Child’s Pose 47
♣ Downward Facing Dog 48
♣ Upward Facing Dog to Downward Facing Dog 51
♣ Kneeling Lunge 52
♣ Push-ups 54
♣ Mountain Pose 57
♣ Shoulder Rotations 58
♣ Balance to Chair Pose 59
♣ Warrior I to Proud Warrior to Triangle to Side Angle Bend 60
♣ Tree Pose 65
♣ High Lunge to Crescent Moon Lunge to Lunge with Twist 67
♣ Garland Pose and Peasant’s Squat 70
♣ Boat 72
♣ Bicycle 75
♣ Bridge 77
♣ Side Leg Lifts and Inner Thigh Lifts 79
♣ Swimming 81
♣ Locust 83
♣ Hip Opener 84
♣ Plow and Shoulder Stand 85
♣ Legs-up-the Wall 87
♣ Cobra 88
♣ Hip Twist 89
♣ Savasana or Restorative Relaxation 91
Feeling Good in your Body Tips 93
CONCLUSION 101
Bibliography 102
About Author 104
Special Offer 104
Special Offer 104
INTRODUCTION
Personal Story
My great-grandmother and grandmother would tell me their life stories and I would love listening to their wisdom about the times long forgotten. What stands out the most is how they were able to find enthusiasm and desire for life in the most difficult times during the World War II and post-war era. Their wisdom imparts to me that happiness lies in the faith that goodness prevails and in the way we relate to ourselves and other people from our hearts with kindness and grace.
My grandmother often used to tell me that health is very important. You can earn a living, you can contribute to society but first you have to take care of your own health. When you have health you can more joyfully and more energetically contribute to the world around you. Ironically, though true, members of my family often sacrificed greatly for others at the price of their own health. My great-grandmother would walk tens of miles at a stretch through the thick Russian forests, which were heavily populated with wolves and sometimes she would have to cross the clumpy bogs in the midst of unknown danger of war to see my great-grandfather to bring him food. On one such occasion, broken by the news of his heroic death and walking many miles through cold and rain, at the age of thirty-five, she damaged her health and was confined to her room for life. Her kind smile, thankfulness and sincerity in prayer kept her living and gracing our family until she was eighty-three. Indeed, our inner contentment and connection to other people is paramount to our health and happiness.
My introspective nature has always led me to puzzle such questions as what is this life about and what is its meaning. I believe that all the things we do are for one purpose – happiness. Even our poor choices reflect our wish to attain happiness in life. My alcoholic father searched for his happiness in the bottle, my great-great-great-grandfather (who was a count of Russia) lost all his estate in gambling, I am sure he was searching for his happiness as well. I myself struggled with an eating disorder while finding my way through struggles in making dietary lifestyle changes.
The writing of this book has been the culmination of a life long learning process of self-test and observation that still continues to this day. I believe the path of learning and self-discovery is never ending. Often the ideas would come after taking an early morning walk with my husband in the woods. During each walk we would embrace each other in our special place among the trees in the quite of the sunrise. Feeling calmness settle in our body and heart. When we are in tune with our hearts, we can discover for ourselves what brings true joy and meanings to life.
“Love bears all things, believes all things, hopes all things, endures all things.”
~ Corinthians 13:7-8
Letter from the Author
Lasting health and happiness can only come from within you. The wise old Native American grandfather is telling his grandson the story of two wolves. One wolf is kind, loving, peaceful, giving, thankful and happy, while the other is angry, violent, greedy, resenting and envious. These wolves are having a terrible fight. While listening to the story, the grandson wants to know, “grandfather, which wolf will win”? The grandfather answered, “the one you feed”!
Metaphorically speaking, food is your thoughts and the power they carry when you make your every choice. Every moment of your life you have a choice to be happy or sad, to say a kind word or an angry word, to think positive thoughts or get depressed, to watch TV or read a book, to sit at the concert or dance with joy, to eat fruit or donut. Believe within your whole body, mind and heart that you hold a very special key to health and happiness in your life.
You can become happier and healthier, when you approach life through training of your thinking, body awareness and intelligence of your heart/emotions. I will teach you how you can embrace this power and train your mind, body and heart. These proven techniques are so powerful yet simple that you will instantly feel their benefits. Of course, there are things that will be required on your part such as determination, commitment and practice in thought and action. If you have just started playing a piano, you won’t expect yourself to play Beethoven symphony number 9 over night. It takes practice, practice and more practice! It’s the same with learning about body awareness, toning your muscles, learning how to think creatively, getting into the habit of making healthy foods choices or opening your heart to love and compassion.
So, do you really want to become healthier and happier? Are you willing to do the work? Do you think about what happiness means to you? Do you plan your healthy meals with enthusiasm? Do you exercise daily and take a great enjoyment in it? I hope you do or will learn how to embrace the PASSION for a lifestyle of health and happiness over time.
It is very important that you learn to live this very moment with radiance of happiness, health, kindness, love, thankfulness and forgiveness in your heart and you shall feel better RIGHT NOW. The secret is to radiate these feelings of inner contentment for what you do in life at this moment, then everything else will come to you in its own time by virtue of your patience.
In peace, joy, love and health,
Violeta Bailets
The Heart’s Way 4 Principles of Happiness and Health
♣ Be calm and happy from your inner source
♣ Mindful living in every moment
♣ Conscious eating of life giving food for vibrant energy
♣ Passion for movement – Feeling good in your body
The first principle is how to BE CALM AND HAPPY FROM YOUR INNER SOURCE. Have you stood by the ocean listening to the ocean waves and feeling wonderful calm within you? Or maybe, you were silently walking through the rye fields and listening to the insects. Whatever it was, I hope you have had one of those moments, when it brings to you a tremendous sense of peace. What if we could cultivate the same inner listening silence and beauty within us and take it wherever we go: to work, to the busy streets, to home? You can, when you realize that the sacred universe starts at your feet, wherever you stand and in every step you take. In this section you will learn meditative Chi Gong techniques that remove blockages and imbalances in your body and mind as it teaches you how to be present in the moment with an open heart, intuitive listening and honesty to oneself.
The second principal, MINDFUL LIVING IN EVERY MOMENT, teaches you to love and accept yourself, grow in wisdom every day by creating daily habits that lead to health and happiness.
The third principal emphasizes that food is your fuel. You won‘t put rocks into your car‘s fuel tank, same with your body, the appropriate fuel must be chosen. When you eat wholesome foods, it creates balance in your system which stimulates upbeat thinking, happy mood and vibrant health. CONSCIOUS EATING OF LIFE GIVING FOOD FOR VIBRANT ENERGY is not very difficult. It is actually very cost effective yet requires effort, planning and mindfulness on your part.
The fourth principal is PASSION FOR MOVEMENT – FEELING GOOD IN YOUR BODY. Vibrant and life long health is not about what gadget or equipment you have. Health is not even about working out very hard and doing extreme yoga poses or extreme sports. If you carefully observe nature, you will learn that nothing in nature is in straight lines. Nature is soft, it curves, it gives, it surrounds, it blends, it raises and it falls. We need daily, intelligent movement that moves us from within and teaches how to reclaim natures’ way of moving the whole body in a three-dimensional way.
I teach moving body in two ways:
Way #1) non-linear, intuitive as nature has intended. It invites you to move like a child: flowing, shaking, wiggling, turning and moving from instinct and not from the head. It invites you to listen to your body and move in a comfortable, fun and pleasurable ways. Naturally, your spine becomes more supple, joints more flexible, the movements stimulates lymph system which protects body from harmful pathogens and releases hormones that give a sense of happiness and wellbeing.
Way #2) the second way of moving is based on yoga and Pilates and is presented in a more structured way. Yoga and Pilates help to retrain the habitual movement patterns and strengthen the muscles that otherwise might be underused. So, many times I‘ve heard my students say, “I wish I had started doing yoga earlier in my life or my doctor had told me to do yoga, when everything else has failed”. It is never too late to start now. With this book you will learn how to use your own body anytime or anywhere to tone the musculature of your arms and legs, streamline your figure and strengthen your core: abdominal muscles, lower back, hips and buttocks. A strong core means good posture, lower back pain prevention and efficient body function.
It is very important to take care of your body and strive to live without disease; however, living your life, cherishing every day as a miracle, living with zest and laughter are more important than any physical attribute you may have. Building relationships, realizing life is more about love, joy and friendship (less about things and achievements) brings us the only real and lasting happiness, which will be reflected in the sparkle of your eyes!
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