February 2011wellness.ucsd.edu

LiveWellSupporting students in achieving a balanced and healthy lifestyle.

Yoga Demystified!An explanation of different Yoga styles

No-Brainers3 Built-in workouts for college students

Social Wellness on CampusInterviews with UCSD students

SPECIAL D

OUBLE ISSUE!

Physical & Social W

ellness

HALLMARKS OF A

HEALT

HY

RELATIONSHIP

:

What to lo

ok for

There are millions of people milling around you on a daily basis—and of all these, you hand-pick a select few to call friends. How do you know which ones are the keepers, and which ones are better thrown back into the sea?

A solid and supportive relationship can nourish you: mind, body, and soul. On the other hand, a relationship that isn’t serving you can really take a toll.

You greatest asset is WHO YOU ARE—and every relationship in your life should honor it. Be willing to look at any given relationship without bias, without justification, without excuses…and ask whether it is a symbiotic relationship, or a parasitic one.

In a parasitic relationship, you are made to feel inadequate. You are only “good” for something you have, something you do, or how you look/act. You are expected to behave in a certain way in order to make the other person happy. You feel drained and depleted. You might even feel stuck.

Hallmarks of a Healthy Relationship

In a healthy, symbiotic relationship:• Youarefreetobeyourself,andyouarelovedforwhoyouare.• You’renotafraidtodoasyoufeelorsaywhatyouthink.• Yourhappinessandwell-beingisoftopimportance.• Youareneveraskedtodoanythingthatmightbringharmto yourself or others.• Yourbeliefsandopinionsarerespectedandvalued.• Youfeelsafe.• Younurture,respectandsupporteachother.• Yourresourcesaresharedandenhanced.• Youareinspired,motivated,andencouraged.• Youexperienceauniquesenseofconnectionandcomfort.• Yougrow!

You, as the captain of your ship, have the right and responsibility to steer clear of relationships that drag you down. Do this, and you’ll find a plethora of partnerships waiting with open arms to help you forward.To speak confidentially with a relationship expert, contact Counseling and Psychological Services (CAPS) at 858.534.3755.

Hallmarks of a Healthy Relationship

Ryan is a

4th year M

uir studen

t, majorin

g in

Ecological

Behaviora

l Evolutio

nary Biolo

gy.Derek i

s

a 3rd year

Muir stud

ent, major

ing in Env

ironmental

Engineerin

g. Ryan an

d Derek me

t three ye

ars ago

over a gam

e of Scatt

egories, a

nd they’ve

been

buddies ev

er since.

They spend

most of t

heir time

together p

laying int

ramural sp

orts. Dere

k says

that his f

riendship

with Ryan

makes the

campus a

more comfo

rtable pla

ce, and Ry

an appreci

ates Derek

because sp

orts provi

de a relie

f from the

stress of

classes.

What Ryan

says about

Derek: “H

e is fun-l

oving,

always pos

itive, and

likes to

have a goo

d time.”

What

Derek says

about Rya

n: “I like

how compe

titive

he is. It

makes me

want to tr

y harder.”

Yoga is a very popular form of exercise these days: known for toning muscles, increasing flexibility, and providing mental and spiritual benefits. But with so many different types of yoga available, how do you know which will put the most wind in your sails? Not everybody can transform into a pretzel.

Hatha: Hatha is a general term that encompasses many of the physical aspects of yoga. A Hatha yoga class is probably going to be slow-paced and gentle. It’s a good introduction to basic yoga poses, and mindful breathing.

Vinyasa: Vinyasa, which means “breath-synchronized movement,” tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations. Typical in yoga, movement is matched to the breath; you move from one pose to the next on an inhale or an exhale. Because of the smooth way the poses run together and become like a dance, this technique is also called “Vinyasa Flow.”

Ashtanga: Ashtanga, which means “eight limbs” in Sanskrit, is a fast-paced, intense style of yoga. You perform a set series of poses, always in the same order. Ashtanga practice is very physically demanding because of the constant

movement from one pose to the next—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. Ashtanga is an athletic yoga practice and is not for beginners.(Ashtanga is the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set series of poses.)

Iyengar: Iyengar promotes strength, flexibility, endurance, and balance through coordinated breathing and poses that require precise body alignment. (In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose, in order to obtain the maximum benefits and avoid injury.) Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next. It encourages the use of props, such as blocks and straps, in order to bring the body into alignment.

Yoga Demystified!

Kundalini: Kundalini yoga emphasizes the breath in conjunction with physical movement for the purpose of freeing energy in the base of the spine, and allowing it to move upwards. While breathing is an important part of any yoga practice, in Kundalini the breath is essential. This practice is well known for its psychological effects and its accesibility to people of all ages and abilities. In addition to postures, a typical class will also include chanting, meditation, and breathing exercises.

Bikram: This style is more generally referred to as Hot Yoga. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating—even sweatier than Ashtanga. This method of yoga is a comprehensive workout including all the components of fitness: muscular strength, muscular endurance, cardiovascular flexibility and

weight loss. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series. This is the only yoga style that specializes in using the heated environment.

Anusara: Anusara combines a strong emphasis on physical alignment with a playful spirit. Poses are taught in a way that opens the heart, both physically and mentally, and props are often used. Postures can be challenging, but the real message of Anusara is to lighten the mind and strive to connect with the divine in yourself and others.

Restorative: Restorative postures are usually adapted from supine or seated yoga poses with the addition of blocks, bolsters, and blankets to eliminate unnecessary straining. It’s a quiet, healing style of yoga that encourages passive relaxation.

All yoga practices are designed to enhance your body’s natural inclination toward vibrant health. Approach the practice session in a calm, meditative mood (it’s not a competition.) The result is improved circulation, flexibility, stamina, and peace of mind.

Check out the wide variety of yoga classes offered by FitLife.

You can also drop by The Zone every Wednesday from 2:00-2:45 pm for a free yoga class!

Yoga Demystified!

Anthony & KristieAnthony and Kristie went to the same high school; Anthony one year ahead. After he graduated, a mutual friend introduced them. Kristie knew she wanted to go to UCSD, so when it was time for Anthony to transfer he chose UCSD over UCLA. Now he is a 3rd year Physics major at Warren College and Kristie is a 2nd year Biology major at Sixth.

Kristie admires Anthony’s determination—when he has a goal, he goes for it—and she considers him to be a role model. On the other hand, she says, he can zero in on something and tune her out.

Anthony loves Kristie because she is beautiful and has a kind heart, and genuinely cares about his family and friends. She also has a really good memory, which sometimes drives him nuts, because “she’ll bring up everything.”

They find that their relationship is a wonderful source of support. “When I have trouble or frustration with class, I call Kristie,” says Anthony.

Informal Recreation ~Intramural Sports ~FitLife ~ Masters Programs ~ Mission Bay Aquatic Center ~Outback Adventures ~Rec Classes ~Sports Clubs ~ Rec Clubs

x

Exercise is the absolute best way to address the stress of college life. In addition to strengthening and cleansing the body, it relaxes and

revitalizes the mind! Here are the 3 ways to passively build exercise right into your schedule (so you don’t even have to think about it!).

2. Sign up for active classes. You have a world of opportunity right at your finger tips! If you sign up for a dance movement class through the theater and drama department, you’ll get fun exercise in addition

to class credit and an easy boost for your GPA. Alternatively, with no impact on your GPA or units, Recreation offers a wide variety of affordable classes—from aquatics to martial arts and everything in

1. Walking. It’s easy to take it for granted as you go about your busy day…yet walking is an excellent form of low-impact, total body exercise. Make it count! Take longer routes to your classes, and during free time, walk around parts of campus you don’t normally frequent. Walk to visit your friends, walk to get food. Always take the stairs. Your backpack adds additional weight and burns even more calories.

3 Built-In Ways for College Students to Exercise

3. Play intramural sports. Intramurals are a lot of fun, and relatively casual on the organized sporting scale. There’s bowling and basketball and soccer and more, or you can start your own team! Thumbwrestling, anyone?

Daisy and Yessenia are both 3rd year students in Marshall College. They were assigned as roommates in the fall of fresh-man year, but didn’t actually talk to each other until spring quarter, when they had a class in common. Then, seemingly overnight, Daisy and Yessenia became inseparable. They even livedtogether again the following year as sorority sisters. “She’s a

big part of my life,” says Yessenia. Daisy’s favorite—and least favorite—thing about Yessenia is that she’s mean. “It works out both ways,”says Daisy, “Some-times she is funny and teasing, and sometimes she is a jerk.” Yessenia’s favorite thing about her friendship with Daisy is that they never fight. When they do disagree over something, the issue dissolves by itself. That, and Daisy doesn’t (seem to) get mad when Yessenia teases her.

Keep track of your steps, and receive goodies for hitting

certain step counts!

UCSD students, faculty, staff, and visitors are heartily invited

to participate in Walk UCSD.Join us in improving

personal health by including a daily

walk in your busy routine!

Andrew is a 4th year Literature/Writing major at Eleanor Roosevelt College. His girlfriend Ingrid (a graduate of Whittier with an Art History degree) joins him on campus. Andrew and Ingrid have known each other since summer camp—when they were 13! They dated in high school for a couple of years, and then parted ways. Quite some time afterward, Ingrid called him up. They’ve been together ever since. Their relationship has really gone the distance: in addition to attending different colleges in different cities, Ingrid even spent a year in Germany! Andrew and Ingrid consider themselves lucky: “We have had some big fights, and gotten over some stuff.”

Their relationship gives Andrew a stronger sense of direction and motivation. “She roots me,” he says.

Ingrid considers herself to be kind of shy; Andrew’s confidence helps her break out. “I feel safe around him. He’s my best friend—we talk about everything.” She continues, “I like him because he is intelligent, confident, and we have similar interests.” Naturally, Andrew agrees.

Words of WellnessFriendship isn’t a big thing - it’s a

million little things.

--Author Unknown

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Student Services Building 5th Floor, Suite 562

(858) 822-7618

wellness.ucsd.edu

The LiveWell Magazine is published by the Office of Student Wellness

Edited and written by: Christine Feng, Gina Tang, Maleenee Beuhler