Know Before You Go

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New to the Neighborhood ?

 

Acupuncture FAQ & Info

During and after your treatment, it is common to feel a sense of euphoria. This is due to the acupuncture needles releasing endorphins and other hormones. You may also experience a feeling of deep relaxation and may sleep better after treatments. These signs are indications that the treatment was effective. As you progress through your customized health care plan, treatments will begin to feel natural. After a few treatments symptoms typically decrease and you may feel more energetic.  You are encouraged to discuss any questions or concerns so adjustments can be made to your care plan where needed.

 

Steps of Care with Acupuncture

Eat a little something before your treatment

Try to have a little something to eat within a couple of hours before your session. Receiving a treatment when you are hungry may cause you to feel faint, woozy or exhausted.

What to wear

Where loose fitting clothing that will allow the Acupuncturists access to your arms below the elbow and legs from the knee down.

Feeling the Qi

“Da Qi” Is the sensation often described as a dull, achy, tingly, heavy, or warm around the point of insertion or other remote areas of the body. Usually the sensations calm down to a dull buzz after a few seconds. It is regarded as a sign that the acupuncture needling is effective. The sensation may vary from nothing to very strong depending on each person’s comfort and preference. It may go away immediately or may last for up to 24 hours. Rubbing the affected area typically reduces discomfort.
We encourage you to talk to your acupuncturist about your experience.

How many sessions are needed?

Most people will experience noticeable relief of their symptoms within a few sessions; especially with recent onset complaints.  Most people see the greatest result with regular treatment, such as 2 treatments per week for 3-6 weeks for acute conditions. Those with chronic illness may need 1 or more treatments per week for several months.

Acupuncture Aftercare…

After your first treatment with acupuncture, we recommend you avoid strenuous activity for at least 1 to 2 hours.  Your treatment is in effect for about 72 hours after your session. It is best to allow your body to integrate the session with minimal stress to allow for optimal healing.

 

Diagnostic Process


The diagnostic process of Chinese medicine involves four areas, known as the Four Examinations:


Observation:

 

The acupuncturist first observes the patient, examining their gait, muscle tone, how they move, their skin tone and color, facial expression, emotional expression, behavior and mannerisms.  They examine the tongue for color, markings and coating, noting the corresponding organ systems that are affected. The tongue changes slowly over time and reveals the hidden substances and processes of the body

Listening:

The acupuncturist will listen to the patient’s symptoms, medical history, and family health history just as other doctors do, for information on present and past complaints including appetite, digestion, bowel movement, bladder, sweat, pain, patterns of sleep, family health history, work, living habits, physical environment, and emotional life.  But she will also listen to the sound of the patient’s voice and try to hear the underlying sound as it corresponds to the five major yin organs–is it a weeping sound, a singing sound, a groan, a shout, or a flat sound. They will also listen to the strength of the voice, its loudness and clarity, and for the moment when the underlying emotion related to the imbalance is revealed.

 

Smelling and Tasting:

Your acupuncturist will ask you about your body odors and any tastes you may experience. These can be clues to imbalances in the body. In addition, every person has a distinct body odor that corresponds to one of the five basic constitutional diagnoses, much as the sound of the voice as described above.

Touching:

Acupuncturist touch the body to determine temperature, moisture, pain or sensitivity, and the taking of the pulse. The Chinese method of pulse taking involves placing three fingers on each wrist to measure a total of 12 pulses, each associated with a corresponding meridian. Fourteen different pulse characteristics (slow, rapid, full, empty, etc.) are compared with each of the 12 pulses, and are used to determine which organs are not working properly.

 

Treatment

The 8 Pillars of Chinese Medicine

Chinese Medicine is composed of the 8 Pillars of healing. The eight modalities all balance different levels of our energy and together they balance the whole being. In this way the goals of health and wellness are accomplished. The first four modalities require a practitioner of Oriental Medicine however the last four are lifestyle practices which only initially require a teacher. The 8 pillars of Oriental Medicine are conceptually similar to the 8 limbs of yoga.

  1. Acupuncture and acupressure
  2. Heat therapy – Moxibustion and heat lamps
  3. External therapies – Gua Sha, Cupping and Tuina
  4. Internal medicine – Medicinal formulas
  5. Nutrition – food as medicine
  6. Physical exercise – Qi Gong or Yoga
  7. Breathing exercises
  8. Meditation
 

Massage FAQ & Info

What to expect

 Health History

Generally, first appointments begin with an intake process, starting with a health history. The health history can be downloaded here, so you can complete it beforehand. If not, arrive early for your first visit to fill it out. The health history asks about:

  • Medical conditions
  • Areas of concern
  • Your level of pain or discomfort on good and bad days
  • What helps reduce the pain and what makes it worse
  • Contact information

You will also be asked to sign forms that explain your right to privacy such as HIPAA Consent and Disclosure.

Interview

The massage therapist will review your health history with you. Massage can affect multiple body systems, such as the cardiovascular and nervous systems, so, be honest with the massage therapist about your health.

The massage therapist will ask questions to better design a session that meets your needs and goals within the time allotted. Let the therapist know what areas of your body you would like worked on, if there are any areas to avoid, and if you have any techniques that you would like to use or avoid. If you are concerned about undressing, discuss it with the therapist, who should be able to offer you some options. Don’t be afraid to discuss any apprehensions or concerns. All information you give is confidential.

The therapist will outline what will happen in the session and then leave the room so you can undress to your comfort level.

When you are ready, lie down on the massage table and cover yourself with the sheet on the table. The therapist will knock before re-entering.

During the massage

You will lie on a massage table, covered by a large sheet. Make sure you are comfortable and let the therapist know if you are not. Tell the therapist if you are cold, want to be covered, don’t want an area of your body touched or are experiencing discomfort with the technique or how it is being applied. Remember, you are in charge, and can ask for changes or stop the session at any time.

Draping

A professional massage therapist will only expose areas of the body as they are worked on, never exposing privet or sensitive areas.

 

How to get the most from your massage

Be as open to the process as you can.

Relax and try let your thoughts go. One way to do this is to focus on how the touch or technique feels.

Remember to breathe, as this helps you relax. Sometimes people hold their breath when a sensitive area is massaged, but it is best to breathe through it.

In the same way, tightening your muscles during the massage is counterproductive. If you can’t seem to relax your muscles, let your massage therapist know. They may need to adjust the massage technique.

After the massage

At the end of the massage, the therapist will leave the room so you can dress in private. Wait a few minutes on the table as you get grounded, especially if you feel light-headed. Then take your time getting ready.

When you leave the treatment room and enter into the reception area, the therapist will offer you a glass of water. It is a good idea to drink some water to help the body flush waste products.

If possible, allow some quiet time after the massage and don’t go back to work or other responsibilities immediately.

How you feel after the massage will vary based on the style of massage used, the length of the session, and the demands you place on your body afterward. Feelings range from being relaxed, renewed and centered, to invigorated, excited or experiencing a rush of clarity or new energy and insight, to recognizing your true level of fatigue (particularly if you can be “off duty” for the rest of the day) and wanting only to rest.

Clinical types of massage may leave the body free from chronic tightness or acute pain patterns, but may replace it with a mild soreness from the pressure applied. After this type of massage, you may want to rest the area before jumping back into the activity that produced the soreness.

Realize that the benefits of massage tend to be cumulative, so typically, you will feel better as you get additional massages.

 

Answers to common questions

  • Can I go back to work after my massage? Of course, but plan on enough time to readjust. Be aware that your perception of motion (driving, stairs, distances may be “off” for 20 minutes or so after the session). Also, realize your relaxed state may bring your feelings close to the surface.
  • Will the oil ruin my clothes or mess my hair? Most massage oils will not damage your clothing. If you have any concerns, bring a comfortable set of clothes to put on afterward. A well-trained therapist can design a session that does not mess up your hair or make-up.
  • Should I tip the massage therapist? Though tipping is not necessary, it is gratefully appreciated. And the quality of the session will not be affected by whether you leave a tip or not, nor should you expect to get additional time or better service by tipping. It is nice to let the therapist know that you appreciate a good job.
 

Massage aftercare

Drink Lots of Water

This is perhaps the most important rule of all.  Rehydration is key to a healthy body, especially after a massage.  Since massage promotes lymphatic movement, drinking water and hydrating yourself will move toxins through the kidneys and out of the body.  Drinking water is the best way to do this

Take a Bath

A nice warm bath is very soothing after a massage, particularly with Epsom Salts.  Epsom Salts are just Magnesium Sulfate, which is a natural muscle relaxer.  They are also wonderful at drawing out toxins in the body, as is massage, so you may get a sort of detoxifying effect which is very beneficial to the body.  You can get Epsom Salts at most grocery stores or pharmacies.  If you don’t have Epsom Salts, don’t worry – a nice warm bath will do just fine.  Note: warm bath, not scalding hot!  This is important because if you have any inflammation in the muscles the excessive heat can serve to exacerbate the injury.

Listen to your Body

You may be sore after the massage.  This is normal with Deep Tissue massage, but it can happen with the gentler Swedish Massage as well.  Sometimes you may not feel the soreness until the next day.  If you do not get massages often, or do not exercise and are not used to using the muscles, then they may respond with soreness, this should only last a few days at most. Remember any particularly sore areas and report this to your therapist at your next visit.  The therapist should be open to what you are saying and should tailor your visit from the information they receive from you.

Get Plenty of Rest

You may feel tired, as if you want to lie down and take a nap.  This is completely normal, and you should listen to your body.  If you can, make sure you have nowhere to go and nothing to do after your massage.  Massage is not just work on the body; it is work on the mind as well.  It helps to alleviate stress and relax you; this in turn may make you feel tired.  This is your time to recover your mind and body and it is your body’s time to rebalance itself and retune.

Emotional Release

Massage can trigger an emotional release, which is perfectly natural. If you have been under a lot of stress, you may feel the need to cry after the massage.  Alternatively, you may feel elated, euphoric or full of energy.  Either response is normal.  Just allow yourself to feel how you feel, free from judgment.

 

Intro to Yoga

This intro will highlight some basic things you should know before starting a yoga practice. We will cover what you will want to know before coming to class. Information such as appropriate clothing, props, proper alignment and the basic postures will also be covered.

 

Steps of Care with Yoga

Honor your body and keep a medium level of practice…

For optimal health and benefit keep your practice to a level 5 out of 10. If you feel you are straining or having difficulty breathing slow it down a little. If you have a specific ailment or injury, please speak to your teacher before class so they can recommend modifications for you.  While it is common to have sore or stiff muscles and to feel a stretch or muscle burn it is never good to experience pain during your class. If a posture causes you pain please stop and speak to the instructor about it.

 

FAQ

Can I, as a beginner, attend any class? Where should I start?

You may want to attend two or three of the Intro or beginners classes to get the fundamentals before attending other classes. Then try Vinyasa Flow, Health Series, Restore, Pranayama or any class that interests you.

 

How many classes are needed?

Like any physical activity a successful Yoga practice requires consistency and discipline in order to maintain the benefits. For overall transformation, practice 3 – 5 times a week. For cross training or injury prevention, twice a week is suitable. To jumpstart your routine, attend 10 classes in two weeks!

 

Choosing a class style or teacher

We recommend that you try as many different classes and instructors as you are able.  Every Yoga instructor teaches differently, with a unique style and background, and it may take a few classes to find the style and instructor that you resonate with.  If you are a beginner, taking the beginner’s class is recommended, but not required.  Any class is appropriate for any ability level, as long as you do not push yourself past your ability level.   If you are recovering from an injury or illness, a slower class might be more suitable, but it is up to YOU to decide, so come to any and all classes and see what feels right.

 

Private lessons or classes

Many students ask if they should take private lessons or classes. The answer is dependent on a variety of factors that need to be taken into consideration while making this decision. We recommend that for students who have a severe injury or illness to take private lessons as the lesson can be modified to suit specific needs and address target areas without causing undue stress. Other factors to consider include; your level of comfort taking a class with other people, if you would like specific help to progress in your practice or if your schedule conflicts with our regularly scheduled class times. Otherwise most students should be able to take a regular Yoga class.

 

Posture modifications

Different teachers have different styles of helping students improve their postures. Some teachers will give verbal ques, others will give physical adjustments. Please talk to your teacher about your preferences for modification. If you are ever uncomfortable with a modification please speak to the teacher about it or bring it up to management.

 

What should I wear to class?

Gym cloths and bare feet, we recommend clothing that will allow for optimal range of motion while keeping in mind that you will be moving in all directions and how your clothing will move with you. Keep in mind movements that we will be doing, legs in the air on hands and knees etc. women nothing so low cut your chest is exposed and men something formfitting under lose shorts.  Avoid wearing perfume, make-up and jewelry. It is a good idea to tie longer hair back away from the face.

 

Can I eat before class?

Come to class with empty stomach, bowels and bladder….

It is best to practice yoga on an empty stomach or 1-2 hours after you have eaten something so that you are neither hungry nor have a full stomach, in order to prevent stomach aches.  Come to class well hydrated. Drink plenty of water before, during, and after class. There is water and herbal tea available at the studio. Water bottles are okay in Yoga space but no open cups or containers are allowed.

 

Should I bring anything?

Bring a water bottle, a towel and a Yoga mat if you have one. We provide complimentary Yoga mats and other Yoga props to assist you in your class. At the beginning of each class your instructor will tell if there are any specific props you should have for class. We ask that if you use one of our Yoga mats to please wipe it down with a provided disinfecting wipe after class, keeping it ready for the next student. For Restore or Yoga Nidra classes, you may want to bring your own blanket.

 

Yoga Aftercare

After your first few yoga classes we recommend you avoid strenuous activity for at least 1 to 2 hours until you know how your body will respond to the class. It is common to feel sore after a Yoga class until your body adjusts to the movements. It is best to allow your body to integrate the session with minimal stress to allow for optimal effectiveness

 

Yoga hygiene 

It is a traditional to practice yoga when you are fully showered. Because there are a lot of deep breathing techniques practiced in class it may be advisable for people with nasal congestion to use a neti pot or nasal irrigation before class. Many students often prefer to brush their teeth and to wash their hands and feet before class.

 

What are the benefits of yoga?

Whatever your age or physical condition, yoga can help you vastly improve the quality of your life and health. The word “Yoga” comes from the Sanskrit, meaning to yoke or union, to unite, to make whole. Yoga incorporates mental and physical processes to unify all aspects of a human being.

 

What guidelines should I follow when I practice yoga?

Respect pain. Pay close attention to your body’s innate feedback system. Distinguish between the discomfort of moving a stiff body and pain caused by overdoing or excessive demand on a joint. Sudden or severe pain is a warning. Most postures can be modified; JUST ASK!
Balance work and rest. Yoga is about building energy. Balance your power yoga workouts with some restore classes.
Breathe properly. Without fully expanding your lungs, the muscles you are exercising cannot be adequately supplied with oxygen.

 

Talking advised during class?

We love questions and love interacting with our students. However, please keep banter to a minimum to maintain a quiet atmosphere. Questions are always welcome and appreciated. Socializing should be done before or after class.

 

Is a Yoga practice challenging for a physically fit person

No matter what condition you are in, Yoga is a great way to enhance or surpass your current fitness level. Some classes are more strenuous and some are more relaxing. Choose a class that fits your needs for that day. Most importantly remember that this is YOUR practice. Honor your body, listen to your breath and rest when needed.

 

YOGA ETIQUETTE  

Basic etiquette is an expression of the fundamental premise of Yoga.  It’s a great practice of developing awareness of your world and of those that are sharing it with you.   The following suggestions are designed to help us all experience more spaciousness and friendliness toward ourselves, each other and our environment.

 

Check in

We prefer that you signup online and offer in house reward points to those who do. If not, sign in and check in at least 10-15 minutes before class begins.  Extend your practice by being conscious of your responsibility to the staff who are taking care of a lot of people, phones, money as well as assisting you any way they can.

 

Shoes and Cell phones

Make sure you leave your shoes in the shoe racks and turn off your cell phone.  Please do not use your cell phone unless you are in the reception area.

 

Be on time

Please be seated in the classroom a few minutes before the start of class.  Each class is organized with a beginning, middle and end, all of which contribute to your experience.  If you come in late, not only will you miss something but you will disrupt the class experience for someone else.

 

Leaving early

Though we hope you will plan to stay for the entire class, if you absolutely have to leave early, be sure to leave quietly enough to avoid disturbing others, especially once the general Savasana has begun.

 

Props

Please return all props to their appropriate place at the end of the class.  Blankets need to be refolded to their original and blocks should be arranged on the shelves alongside other blocks.  Straps should be rewound into a palm-sized spiral and placed in the strap basket.   Eye pillows should be replaced in the eye-pillow basket and eye-pillow tissues put in the garbage.

 

Noise control

Please be aware that the studio shares a space with the acupuncture clinic. Please keep your conversational volume on low or conduct them in the reception area.

 

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