The Ultimate Guide To The Face Yoga Method_ Change Your Face, Change Your Life ( PDFDrive )

PART 3 The Face Yoga Method® for Target Areas “Wrinkles should merely indicate where smiles have been.” -- Mark Twain

102 Face Yoga Method® BONUS CHAPTER 1 The Acupressure Push The Acupressure Push works wonders by stimulating the body at a much deeper level. In Eastern medicine, it is believed that there are several hundred acupoints along the meridians (the imaginary pathways in the body along which vital energy flows). Applying slight pressure to certain pressure points on the body can affect specific organs in the body, regulate blood circulation, and relieve stiffness and tightness in the body, especially in the neck and face areas. Stimulating the pressure points by massaging them will not only increase blood circulation but also relax tight muscles and as a result bring more peace and beauty to your face and mind. Sinus problems, tired eyes, bloodshot eyes, headaches and stress all show up on your face. Removing these negative conditions through acupressure will result in a calm, serene face. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 3: The Face Yoga Method for Target Areas 103 How to Locate the Acupressure Points and Apply Pressure When you push the points, you may feel… 1. A slight indentation 2. Tightness 3. Dull pain How to apply pressure 1. Do not use your nails. Use the meaty part of your fingertips. 2. Breathe out while applying the pressure. Do not hold your breath. 3. If you feel extreme pain, listen to your body and practice gradually. Copyright, faceyogamethod.com, 2012, All rights reserved

104 Face Yoga Method® Acupressure Push The Eye Area • If you feel tightness or pain in the eye area, your eyes could be very tired. • Place your hands in prayer position with your index fingers at the hairline and thumbs at the inside ends of your eyebrows just above the bridge of your nose, gently apply pressure. Gradually intensify the pressure. Hold for 5 seconds. • Move your hands toward the center of your eyebrows, and apply pressure at the inside of your eyebrows. Hold for 5 seconds. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 3: The Face Yoga Method for Target Areas 105 • Move your fingers and apply pressure at the slight hollows at the edge of your eyebrows. Hold for 5 seconds. • If you have your elbows resting on a table it is easier to apply more pressure. TIP: If you feel tightness or pain in the eye area, your eyes could be very tired. BENEFIT: This can help to reduce sinus problems, tired eyes, bloodshot eyes and headaches. Copyright, faceyogamethod.com, 2012, All rights reserved

106 Face Yoga Method® Acupressure Push The Nose Area • Make fists with both hands. Place the knuckles of your middle fingers right next to your nose. Breathe in deeply and while breathing out, apply pressure. Hold for 5 seconds. TIP: If you feel tightness or pain in the nasal area, you may have a sinus problem. BENEFIT: This helps to reduce sinus problems. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 3: The Face Yoga Method for Target Areas 107 Acupressure Push The Jawline • Put both thumbs up and with the rest of your fingers make fists. Place the side of the index fingers on the chin and the thumbs under the chin. Apply pressure with the index fingers and thumbs. Hold for 5 seconds. • Move your fists to the side of your face just under the corner of your mouth and apply pressure . • Hold for 5 seconds. Copyright, faceyogamethod.com, 2012, All rights reserved

108 Face Yoga Method® • Move your fists to the side of your face just under the jaw and apply pressure. • Hold for 5 seconds. TIP: The jaw area works hard every day; talking, chewing, kissing, smiling and grinding. Pressing around the jawline helps to relax this area and define your face line. BENEFIT: This helps to reduce and relieve stiffness and tightness along the side of the jawline. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 3: The Face Yoga Method for Target Areas 109 BONUS CHAPTER 2 The Face Yoga Method® in a Hurry! If you do not have time to do all the poses, don’t worry. There is a simple but effective shortcut for a younger looking face! I do these hands free poses every time I am in a car. It is also good to do these poses when you get up in the morning to wake up your face and before going to bed to reset your face muscles. Benefit Key Point These poses help with relaxation and ! Find a few minutes to practice these creating a stress free face. poses everyday so that it becomes routine. Copyright, faceyogamethod.com, 2012, All rights reserved

110 Face Yoga Method® 1-0 The Wow! • Say “wow” in a very slow exaggerated manner opening your mouth as wide as possible. • Repeat this 10 times. You do not have to vocalize this exercise to get results but it helps to relieve stress. BENEFIT: This stretches and wakes up the face muscles. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 3: The Face Yoga Method for Target Areas 111 2-0 The Detox (hands free) • Breathe in through your nose, stick your tongue out and breathe out vigorously through your mouth saying “haaaaaa.” Breathe out completely. Repeat this 3 times. BENEFIT: This stretches and tones the face muscles, helps to detox your system and promotes a better complexion. Copyright, faceyogamethod.com, 2012, All rights reserved

112 Face Yoga Method® 2-1 The Detox (with hands) • Extend arms over the head and clasp the hands together. • Interlace fingers with index fingers up. Sit tall, shoulder blades down, open your chest. • Breathe in through your nose, stick your tongue out and breathe out vigorously through your mouth saying “haaaaaa.” Breathe out completely. Repeat this 3 times. BENEFIT: This helps to detoxify and de-stress your mind and body and helps to correct your posture. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 3: The Face Yoga Method for Target Areas 113 3-0 The Neck Stretcher (hands free) • Breathe in through your nose, bend your head to the right at a 45 degree angle and breathe out through your nose. • Shoulders are relaxed. • Breathe in and stick your tongue out to the right and breathe out through your mouth saying “haaaa.” • Breathe out completely. Repeat 1 more time. • Repeat on the other side. BENEFIT: This stretches the sides of your face and neck while relaxing the shoulders. Copyright, faceyogamethod.com, 2012, All rights reserved

114 Face Yoga Method® 3-1 The Neck Stretcher (with hands) • Put your right arm at a 45 degree angle from your side, breathe in and lift your left hand up to the ceiling. • Sit tall, open your chest and relax your shoulders. • Breathe in and bend the left hand placing the ring finger at the corner of your right eye and the middle finger on the temple. • Open your chest and breathe out. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 3: The Face Yoga Method for Target Areas 115 • Breathe in through your nose, bend your head to the left and breathe out through your nose. • Shoulders are relaxed. Breathe in through your nose and stick your tongue out to the left toward the floor and breathe out completely through your mouth saying “haaaa.” • Repeat 1 more time. • Repeat on the other side. • Come out from the pose and relax. BENEFIT: This pose helps to lift up the side of the face, kind of like a mini facelift without all the trauma. Copyright, faceyogamethod.com, 2012, All rights reserved

BONUS SECTION 2 (Bonus Chapters 3 & 4) The Ultimate Guide To The Face Yoga Method®

PART 4 Bonus Tips for Your Skin “It takes a long time to become young.” -- Pablo Picasso

118 Face Yoga Method® BONUS CHAPTER 3 Diet Everybody knows the benefits and importance of exercise for the body and overall health, but did you know that the same thing applies to your face? The skin is a living organ and it should be treated accordingly! I can definitely tell the difference when I eat bad food, it shows on my face! To have the best skin possible you have to incorporate great food, quality skin care and the FYM along with a healthy dose of daily sunblock and lots of water. In Part 4, I will share some of my favorite skin care tips. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 4: Bonus Tips for Your Skin 119 The Skin is An Organ The skin is the largest organ of your body. It works as the protector of the underlying muscles, bones, ligaments and internal organs. It also expels various types of toxins, including heavy metals, out of the body. We all want to have young looking, healthy skin from a beauty perspective but from the health perspective, the skin should be treated as an important organ of the body. You Are What You Eat Many of us know the importance of wearing sunscreen and keeping ourselves well hydrated. The skin easily and quickly absorbs anything on it. Therefore, it is very important to use good quality products on your skin for its optimal health. We all know that our diet affects our overall health, but our skin can also benefit from the food we eat! A well balanced diet not only makes us feel good but also makes us look good! Good food = Good skin Eating good nutritious foods, rich in protein, certain minerals and vitamins, has an anti-aging effect on the skin. So what exactly should we eat for optimal skin? Here are some simple foods to get your skin glowing. Eat more Avoid 99 Almonds 88 Refined foods (potato chips, donuts, 99 Fish (salmon & white fish) 99 A wide variety of seasonal fruits and cakes) 88 Sodas vegetables 88 Sugar (especially white sugar) 99 Dark green vegetables 88 Fried food (especially fried with oxidized 99 Low fat and calcium rich foods (almonds, oil) low fat or plain yogurt, low fat cottage 88 Food with artificial colors/flavors/ cheese, egg whites) seasonings (Especially MSG which makes a face puffy the next day!!) Copyright, faceyogamethod.com, 2012, All rights reserved

120 Face Yoga Method® Daily Sample Meals BREAKFAST SNACK • One cup of hot water (for body • Raw almonds cleansing. Imagine washing a dirty dish. If you use hot water it is easier to clean it. That can apply to the body as well.) • Seasonal fruits with low fat yogurt LUNCH (these can also be made into a smoothie) • Steamed brown rice • Eggs • Cooked dark greens • Salmon • Oatmeal with raisins, flaxseed powder, almonds and soy milk • Green tea Copyright, faceyogamethod.com, 2012, All rights reserved

PART 4: Bonus Tips for Your Skin 121 SNACK BEDTIME DRINK • Soy milk with green tea powder • A cup of hot water If it is too hard to remember and decide what is good for you, simply choose “organic,” “fresh,” “colorful,” “seasonal,” ”local,” and “variety.” More often than not these choices should be good for you and for the environment! These are vegetables from our garden DINNER • Steamed brown rice • Leafy greens with homemade dressing (see below) • Miso soup with tofu, green onion, seaweed • Cod fish with home made creamy yogurt dressing (see below) • Red wine Copyright, faceyogamethod.com, 2012, All rights reserved

122 Face Yoga Method® TASTY HOME MADE DRESSING IN LESS THAN 3 MINUTES We know that greens are good for us but it is Japanese Style Dressing also important to know what kind of salad leaf and dressing you are consuming. If you want to • Seasoned rice vinegar use salad dressing, why not have a tasty, freshly • Sesame oil made, nutritious one? Here are some of the • Pepper recipes I use for my greens and all of them take less than 3 minutes. They are simple and tasty! Yummy, Creamy Yogurt The Carrots Lover’s Choice Dressing • Seasoned rice vinegar • Yogurt • Shredded carrots • Seasoned rice vinegar • Pepper • Mayo • Garlic power • Salt, pepper Copyright, faceyogamethod.com, 2012, All rights reserved

PART 4: Bonus Tips for Your Skin 123 When you buy seasoned rice vinegar, avoid the ones with high fructose corn syrup. If you use regular rice vinegar, you can add maple syrup or honey to balance the taste. Maple syrup is a fabulous natural sweetener. Maple syrup is a form of tree sap and pure maple syrup should not be processed. It contains higher levels of potentially beneficial minerals, such as copper, potassium, calcium and more antioxidants than processed pure sugar. However, it has a very distinctive flavor and the price is high. Honey is also a great sweetener and it is more than just a sugar substitute. It has many beauty/ health benefits. It is a natural energy booster and builds the immune system. You can use honey as a lip balm/face mask. It is not only natural but sweet and effective. Agave nectar is another natural sweetener. It is a plain nectar and minimally processed. Its taste is similar to honey or maple syrup, but the taste is lighter and does not have a distinctive flavor like honey or maple syrup so it is much easier to use. Play with the amounts of each ingredient. All of them are great not only as a dressing but also with fish and chicken. You can make them thicker and use them as a dip. Yummy! Copyright, faceyogamethod.com, 2012, All rights reserved

124 Face Yoga Method® BONUS CHAPTER 4 Skin Care In order to keep your face in optimal condition, you need to take care of it from the inside out. The FYM exercises combined with good nutrition and skin care will change your skin condition dramatically. You need to properly and gently cleanse and moisturize your skin. You also need to provide proper nutrients to your skin. Some of my favorite skin care products are from Evan Healy. Splash Your Face 100 Times It is important to clean your face. However, cleanser’s residue is not good for your skin. When you finish washing your face, try to splash your face with water a hundred times. It not only removes the cleanser’s residue but also deep cleans the pores . This technique also gently stimulates the skin which promotes better circulation. Benefits of The 100 Times Splash 1 Cleans the pores. 2 Lightens the skin complexion. 3 Reduces acne, blackheads, whiteheads. 4 Makes pores smaller. Do not: • Use hot water since it dries out your skin and that can cause wrinkles. • Rub the face with hands/fingers while doing this technique. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 4: Bonus Tips for Your Skin 125 • Splash the water with a downward motion, instead try to splash with an upward motion. • Rub the face with a towel when you finish. It damages the skin. Basic 100 Times Splash After washing your face using your regular cleanser, splash your face 100 times with luke warm water. Advanced 100 Times Splash If you want to see more benefits with this technique, finish the splash with cold water. For instance, if you splash your face 80 times with luke warm water, use cold water to finish the rest of the splash. It helps to close the pores. Super 100 Times Splash If you have time and want to give your skin an extra treatment alternate luke warm water with cold water every 20 times. Luke warm water relaxes the pores and cold water tightens the pores and as a result the skin gets more stimulation and that promotes better circulation. Hot Towel Magic A hot towel can work magic on your skin. It is easy, economical and very effective. A hot towel works not only for your face but it can be used to relieve tired eyes, tight shoulders and/or a headache. Expected Benefits of a Hot Towel on The Body Parts. • Head: opens pores, promotes better circulation. Promotes hair growth. • Face: opens pores and makes the skin softer so that moisturizer penetrates easily. • Eyes: relaxes the muscles around the eye area. • Neck: eases tiredness from the body. Warms up the body and promotes circulation throughout. • Shoulders: promotes better circulation. Copyright, faceyogamethod.com, 2012, All rights reserved

126 Face Yoga Method® For better relaxation drop a few drops of aromatherapy oil in hot water before soaking your towel. The smell of the aromatherapy oil and the heat from the hot towel will relax you both mentally and physically. Use your favorite organic oil. I love the aromatherapy oil from Aura Cacia and Oshadhi. How to Make a Hot Towel 1 Fold a hand towel. 2 Wet the towel with water. 3 Wring the wet towel out hard. 4 Place it in a microwave oven and heat it up. If you have hot tap water, you can simply use that. If you prefer not to use a microwave or do not have one, boil the water and put the hot water in a bowl. Key Points • Before you put the towel on your face, check the temperature. The best place to check is the inner arm. Make sure the towel is not too hot when you put it on the inner arm. If you use the hot towel on another part of your body, it can be a little hotter. • Take the towel off of your face/body right before it cools down. • If you use a microwave, make sure you wring the towel out hard so that it does not get too hot. • Apply moisturizer as soon as you finish the hot towel treatment. Hot Towel Treatment Method 1: Basic Version You need one hand towel. 1 Wash your face as usual. 2 Place a hot towel on the face. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 4: Bonus Tips for Your Skin 127 3 Finish the treatment right before the towel cools down. 4 Gently dry the excess moisture with a dry towel and apply moisturizer right away while the skin is still hot. Hot Towel Treatment Method 2 : Advanced Version You need two hand towels and moisturizing cream. 1 Wash your face as usual. 2 Put plenty of moisturizer, more than usual, on your face. 3 Place a hot towel on your face. 4 Before the towel cools down, take it off and gently wipe the excess moisturizer with the hot towel from your face. 5 Apply moisturizer right away while skin is still hot. Hot Towel Treatment Method 3 : Super Version You need two hand towels, a moisturizer cream and some plastic wrap to cover the face. 1 Wash your face as usual. 2 Put plenty of moisturizer, more than usual, on your face. 3 Place a hot towel on the face. 4 Cover the towel on your face with plastic wrap making sure you can breath. If this is too hard for you, you can cover the face with plastic wrap first then place a hot towel on the face. 5 Before the towel cools down, take off the towel and plastic wrap and gently wipe off the excess moisturizer with the hot towel from your face. Copyright, faceyogamethod.com, 2012, All rights reserved

128 Face Yoga Method® 6 Apply moisturizer right away while the skin is still hot. Why You Should Avoid Tap Water Before applying moisturizer, always finish your face cleaning process with clean water. Simply spray your face with distilled water/mineral water/filtered water. Tap water contains not only treatment chemicals but also pollutants (Environmental Working Group). Even though those chemicals are not threatening or harmful to our health, it is better to avoid them. Believe me, pure water, can work magic on your skin! How to Apply Moisturizer There is always a “new” product on market. You do not need to buy every single one of these new products or invest in expensive moisturizers to get beautiful skin. There is no “perfect” moisturizer which makes your skin perfect. One of the keys to beautiful skin is in how you apply the moisturizer. Here are some techniques to bring out the best in the moisturizer you are using. Do Not: • Rub the moisturizer on your skin. The skin’s surface is delicate and you do not want to damage it. • Slide your fingers on your skin, A downward sliding movement is the kiss of death! 3 Perfect Steps to Applying Moisturizer 1 Place your moisturizer on your palms and gently rub it to warm it up to body temperature. It makes it easier for the skin to absorb. 2 Place the moisturizer on the bigger areas, like forehead, cheeks and chin. Gently push the moisturizer in, about 5 times in one area and then move to another area. 3 Place the remaining moisturizer on delicate areas around the eyes and mouth. Very gently push the moisturizer in. (Click here to watch the How-to video) Repeat this process at least 3 times. Copyright, faceyogamethod.com, 2012, All rights reserved

PART 4: Bonus Tips for Your Skin 129 No More Sun Worshipping I loved sun bathing. It felt so good and I thought I looked great with a tan. I even used tanning oil to get darker. Those days caused some skin damage but now sunscreen is one of my best friends. I cannot live without it. Rain or shine, summer or winter, never leave the house without at least 30 SPF sunscreen. Even when you do not see the sun shining on you, the UVA rays from the sun are penetrating your skin and damaging your collagen. Too much sun exposure can result in freckles and sunspots, which are also signs of skin damage from the sun. Research shows that up to 80 % of skin aging is caused by sun exposure. Sunblock Tips • When you apply sunscreen use the same technique described earlier for applying moisturizer. • Apply sunscreen at least 20 minutes before you expose yourself to the sun since it takes about 20 minutes for sunscreen to be effective. • Apply several times throughout the day especially when you get wet or sweat, apply as frequently as possible. • Do not forget the neck area. Age signs also show up on your neck area. • Lips get sunburned. Use non-petroleum lip balms with SPF. I like Alba Botanica un-Petroleum Lip Balm. Petroleum oil can clog the pores and temporarily smother the skin. If you use lip balms with petroleum oil your lips cannot breath and will get drier in the long run. Copyright, faceyogamethod.com, 2012, All rights reserved

130 Face Yoga Method® About the Author Fumiko was born in 1968. She was raised and received her education in Japan. She has been practicing yoga for over 30 years. At the age of 36, after a terrible car accident, having a fear of aging and losing self confidence, Fumiko created a unique face exercise method; the Face Yoga Method®. Previously a college teacher, Fumiko is the first person who advocated Facial Yoga in Japan. She is a best-selling author and TV celebrity in Japan and since 2006 Fumiko has produced face-firming tools, cosmetics and how-to books, and has her own facial yoga DVD . The results she found in her own face and those of her students speak for themselves. Fumiko’s four books on face yoga have been translated in to Chinese, Korean and Thai and sold in China, Hong Kong, Thailand, Taiwan, Korea and Japan. She also has appeared on Japanese and Korean TV shows. But it is the one on one interactions with a facial yoga class that are the most rewarding to Fumiko. She loves helping students discover their most beautiful face and inner self. Frequently traveling, Fumiko splits her time between Japan and the US. Currently Fumiko lives in Sacramento, California with her husband Henry and daughter Nina. While taking care of her family as a wife and mother, Fumiko still finds the time to practice face exercises whenever and wherever possible. Copyright, faceyogamethod.com, 2012, All rights reserved