Natural Health
Better living through nature


Yoga Poses to Help You Break Out of Your Comfort Zone

People often compromise their happiness due to their comfort zone. They compromise relationships and career, which no longer make them happy, because they are not ready to face the fear of the unknown and unexpected events. Attachment is great, but clinginess is not. When you no longer work to discover your potential, no personnel developments occur, and you’ll remain at the same place forever. The same goes for yoga. If you’re practicing basic poses for a long time, you’re already in a comfort zone, it’s time to get out of it and find enormous benefits from yoga. Here are some yoga poses that are highly beneficial for you to start with something new. Keep reading to find out how.

Vrschikasana (Scorpion Pose)

This pose resembles the stance of the scorpion. This pose is a part of Ashtanga yoga asana and enough challenging to push you out from your comfort zone. It is recommended to practice this asana in the morning, on empty stomach, and try holding it as long as you can.

How to:

  • Lie down on the floor on your hands with kneeling knees.
  • Hold your opposite elbow while dropping your forearms to the ground. Make sure your arms are shoulder distance apart.
  • Once you are in a comfortable position, make sure your forearms are parallel to each other. Slightly lift your hips and come in the dolphin position.
  • Try to walk towards your elbow as close as you can.
  • After that, gently lift the right leg towards the sky.
  • Gradually lift your left leg and after that, both the legs off the ground.
  • Make sure your toes are pointed outside when you lift your legs and feet together.
  • Start raising your toes towards your head and stretch your chest forward from your arms.
  • Hold this pose for at least three breaths. You may take support from the wall until you get comfortable with it.

Precautions

  • If you just starting out with such advanced poses, it is always a good idea to learn under the guidance of a professional teacher.
  • If there are any back or hip problems, avoid this pose.
  • If you suffer from vertigo or high blood pressure, do not practice this pose.

Pincha Mayurasana (Peacock Pose)

This asana got its name from the beautiful peacock as this asana looks great, but is tough to perform. This is an Ashtanga yoga asana. The best time to perform it is in the morning. You may hold this pose for 1 to 5 minutes. This pose improves the strength of your upper back and arms. You may not feel comfortable in the start; you can try this pose with yoga props for advancement.

How to:

  • Lie down on your stomach by facing the wall.
  • Slightly bend your elbows under your shoulders, and bring your arms in Anjali mudra.
  • Lift your hips up. Move towards your arms as close as you can get.
  • Kick up the other leg from the ground as you raise your right leg as much as you can. This action will help you to push your lower body off the floor and allow your foot to touch the wall.
  • Hold this pose for a few seconds.

Precautions:

  • Make sure your shoulders are away from your ears
  • Try touching your thumb to your third eye while your palms are still in Anjali mudra.
  • Try to touch the wall or your feet may be perpendicular to the ground
  • If you’re suffering from high blood pressure, or any heart condition do avoid this pose.

yoga on dock with mountains in background
Photo by madison lavern on Unsplash

Eka Pada Rajakapotasana (King Pigeon Pose)

This asana is also known as king pigeon pose. You can practice in the seated position. This is a backend pose that makes your chest puff up. That is why it resembles a pigeon. This pose comes under Vinyasa yoga asana. You can hold this pose for 30 to 40 seconds. It’s better if you practice this pose in the morning with an empty stomach. This pose helps in treating urinary disorders. This pose is a little bit tough and not for beginners so if you want to try something out of the blue, you may go for yoga teacher training in India for the advancement in your level.

How to:

  • Place your knees under your hips and your arms little ahead of your shoulder.
  • After that gently slide your knees forward and such as they are behind your wrist. Along with it place your shin under your trunk and fetch your right foot in front of your left knee. Make sure your right shin rests on the floor.
  • Gradually slide your left leg to the back. Keep straight your knee and place the front of your thigh to the floor. Lower the right side of your buttock on the floor. Place your right heels in the upfront of your left hip.
  • Place your right hip align with the hip.
  • Make sure you extend your left leg straight out the hip in the left angle. After that, rotate it in such a way that its midline pressed against the floor. Inhale a deep breath and as you exhale bend your left leg at the knees. Try touching the floor with the help of your head while pushing your torso back as much as you can.
  • Gently lift your arms and fold them at your elbow. Bring your foot towards your head with the help of your hands.
  • Try maintaining the upright position of your pelvis. After that, lift the lower rims of the rib cage with the pressure.
  • Try holding this pose for at least a minute. After that, gradually release this pose.

Precautions:

  • This pose is not for beginners so if you’re already a practitioner and looking forward to getting out from your comfort zone: you should try this pose.
  • If you have knee or ankle related injuries, avoid performing this pose.
  • This asana is an advanced level pose and not recommended for pregnant women.

Bipin Baloni is a yoga teacher from India and his core specialization is in Hatha and Ashtanga Yoga. Bipin Baloni conducts Yoga Teacher Training in India and Yoga Retreats in Thailand. He loves writing and reading books related to yoga, Meditation, Ayurveda and Health.

Grapefruit Essential Oil: A Fresh, Scent-sational Home Remedy

Luscious, juicy, and pleasingly fragrant grapefruit shares the nutritional qualities of other citrus species, being high in vitamin C, plus delivering ample potassium, folic acid, beta-carotene (red fruits only), and capillary-strengthening flavonoids.  It has a stabilizing effect on blood sugar, enhances digestion, acts as a mild diuretic, diminishes the appetite, and offers valuable protection against infectious illnesses.  And – who can resist the delightfully uplifting scent of the freshly squeezed juice and peel?

Native to tropical Asia and the West Indies, grapefruit trees are now cultivated primarily in California, Florida, and Texas, as well as Brazil, Mexico, Argentina, and Israel.  Much of the essential oil is produced in the United States by cold expression of the outer part of the fresh peel of the ripe fruit, yielding a yellow or yellowish-green liquid.  Oil that is distilled from the peel and remains of the fruit after making juice is of inferior quality for aromatherapeutic purposes. Grapefruit essential oil oxidizes quickly (as do all citrus oils), so use it within 1 year, or within 2 years if you keep it refrigerated and don’t open it often.

Grapefruit essential oil
Photo by Mars Vilaubi

Grapefruit essential oil is one of my top picks to include in massage oil blends, often combined with ginger, cypress, and peppermint essential oils, to ease conditions of water retention, fatigued, heavy legs and feet, and general overall achiness.  Its astringent action also benefits oily skin and scalp.

This delightful medicinal oil offers an amazingly effective and aromatically pleasing cognitive boost that stokes your mental fires, enhancing concentration and mental clarity.  I’ve long adored both the fruit and the oil, as I find the fruit deliciously satisfying and its oil scent-sational.  It makes my mind and body smile!  Clients love it when my reflexology treatment room smells of grapefruit – clean and fresh.  I highly recommend adding grapefruit essential oil to spritzer recipes (room mists) to lighten and brighten the environment and mood of those in it. It blends well with other citrus essential oils as well as peppermint, spearmint, lavender, neroli, rose, geranium, rosemary, and ylang ylang.

Psychological Benefits:  Grapefruit lifts the spirits, being beneficial during times of overwhelming stress, depression, mental fatigue, and nervous exhaustion. It’s especially helpful for the PMS blues.  Like other citrus oils, it delivers a general feeling of well-being, and builds your sense of humor.  A rather empowering oil, grapefruit helps improve your confidence and sense of self-worth.

Essential Properties In A Nutshell:   Anti-infectious; gently warming; very refreshing and cleansing; detoxifying; appetite suppressant and digestive aid; eases tension and digestive headaches; enhances circulation; astringent and diuretic; deodorizing; emotionally uplifting during times of great stress; antidepressant.

Safety Data & Usage Information:  Grapefruit essential oil is considered nontoxic, nonirritating, and generally nonsensitizing, with only a low risk of photosensitivity.Good to know:  Certain medications come with a warning against ingesting grapefruit juice while you are taking them.  Why?  Because grapefruit juice contains dihydroxybergamottin, a chemical compound that interferes with the effectiveness of many medications.  Grapefruit essential oil - expressed from the peel only - does not contain this compound, so it is safe to use in aromatherapy for individuals who are avoiding grapefruit juice because of their medication.  

Always dilute essential oils properly – according to age, health, medication intake, and skin condition – prior to application.  My book, Stephanie Tourles’s Essential Oils: A Beginner’s Guide, is a good reference, complete with safety guidelines and dilution charts.

The following oh-so-fragrant recipe highlights the therapeutic nature of grapefruit essential oil with regard to its gently stimulating, mentally clarifying properties. 

Grapefruit
Photo by Auntmasko

“Sunshine-in-a-Bottle” Mist

By their very light, refreshing nature, most citrus oils tend to be rather uplifting to the psyche and particularly good at stimulating a sluggish mind and stagnant circulation, which is why I chose them for the basis of this sparkling, ultra-fresh formula.  I added rosemary essential oil for the sharp, energizing, mind-clearing properties that it lends.  A few spritzes around my home office with this mist is a sure-fire way to blast out the “mental cobwebs” after an afternoon spent working at my computer.

Contraindication:  DO NOT use this mist in small rooms or bedrooms with children under 2 years of age or in rooms with caged pets.

Essential Oils:

• 20 drops grapefruit (Citrus paradisi) essential oil
• 15 drops lemon (Citrus limon) essential oil
• 15 drops sweet orange (Citrus sinensis) essential oil
• 10 drops rosemary (Rosmarinus officinalis ct. cineole or non-chemotype specific) essential oil

Base:

• 1/2 cup plain, unflavored vodka (80- or 100-proof)
• 1/2 cup purified or distilled water

Container:

• 8-ounce plastic (PET or HDPE) or dark glass spritzer bottle

To Make The Mist: Pour the vodka and water into the bottle, then add the grapefruit, lemon, orange, and rosemary essential oils.  Screw the top on the bottle and shake vigorously to blend.  Label the bottle and allow the spray to synergize for 1 hour.  Store at room temperature, away from heat and light; use within 1 year.

To Use: Shake well before each use.  When in need of mental stimulation, lightly mist your surrounding area and breathe deeply.  Use as desired.

Yield:; 8 ounces (240 ml)

Bonus uses:The essential oils in this formula contain general antiseptic properties that will help keep your work area and home free of infectious nasties.  Spray throughout the house several times per day during cold and flu season.  You can also spray the blend on your hands after washing as an added layer of wellness protection.  I suggest placing a bottle by the kitchen sink and in each bathroom.


tourles book coverRecipe excerpted from “Stephanie Tourles’s Essential Oils: A Beginner’s Guide,” (c2018 by Stephanie Tourles). Used with permission from Storey Publishing.

5 Yoga Poses That Will Help Overcome Anger

Life is a challenging road to walk on. On every corner, a new problem welcomes you. In order to run smoothly on the route, you need to deal with all of these issues without being tense. It is correct to admit that getting angry is a common phenomenon in today’s lifestyle. Many of us do not see the positive side of life and lose our temper easily. Let’s embrace the yogic delight and keep irritation at bay. When you join a 200 hour yoga teacher training in Nepal, you will find the tremendous role of yoga in anger management. This is because yoga masters have been sponsoring spirituality as the finest way to enjoy life with happiness since time immemorial.

Here are a few yoga poses that promote mental tranquility and help in managing stress and anger.

woman in child's pose
Photo by Katee Lue on Unsplash

Balasana

Without a doubt, Balasana is the primary choice of yoga practice when it comes to anger and stress management. Also known as Child’s Pose, it is all about mental peace and serenity. There is no scope of getting frustrated when you embrace the purity of Balasana in your life.

To practice this asana, come into the kneeling-down position with the lower legs completely on the ground and sit on your heels. Bend forward to place your abdomen on the thighs. Spread your hands and put the palms on the ground. Let the forehead rest on the mat. Enjoy complete relaxation in this position for 5-6 minutes.

This exercise, when practiced on a regular basis, offers immense contentment in your daily life. A sense of inner silence can be experienced with the practice of this asana. If you get easily annoyed, Balasana is for you. It encourages the right way of breathing to stay balanced.

Baddha Konasana

One of the finest sitting yoga exercises, Baddha Konasana is extremely beneficial in countering all those stressful moments of life. After working for a long time in the office, the body gets worn out, which might result in frustration. Baddha Konasana keeps the body full of energy all through the day. By stretching the thighs and spine, the yoga asana puts one in a position of great exuberance. It is all about enjoying the moments of life with happiness and gaiety.

Start in a seated position. Keep the spine straight. Bring the soles together and join them in front of the pelvis while trying to keep the legs in contact with the ground. Hold the feet with your hands to stabilize the palms. Let the thigh muscles enjoy blood circulation. The asana is a great solution to constant anxiety.

Matsyasana

Let your life embrace the vivacity of a fish in the water with Matsyasana practice. Let the body come into the shape of a fish to kill all those stressful elements in life. The practice of Matsyasana is all about physical, as well as mental flexibility.

Begin the practice of Matsyasana by lying on the yoga mat quite comfortably. Enjoy the cross-legged position by bringing the legs together. Lift your chest up while retaining the position of the bottom and the crown on the mat. Focus your eyes on the ceiling to enjoy the balance of the mind and body concentration.

This exercise will help in opening up the chest, which is a sign of being audacious. When you are confident, you enjoy your work and don’t get angry. Matsyasana brings you closer to the ground and helps you feel the warmth of mother earth’s healing beauty.

Sukhasana

Sukhasana is made of two words - ‘Sukh’, meaning happiness and ‘asana’, meaning pose. When jollity is hidden in the name, the practice becomes even more soul-satisfying. Experience activeness in its fascinating form while enjoying the beauty of Sukhasana, which is also known as Easy Pose.

Sit in a cross-legged position with a straight spine. Join the palms in prayer in front of the chest. Let the torso remain open and unswerving. After a couple of deep breaths, beautify your soul with a few Sanskrit mantras. The mantras will help your mind enter the zone of spiritual blissfulness. The easy pose also teaches you to overcome tensed circumstances obstructing your progress on the life path.

The yogic exercise is a fantastic way to witness the spiritual beauty in the most amazing form. The positive energy of the mind keeps you on the track of peacefulness. Give this practice at least 5-10 minutes every morning to put anger on the back burner. One, who practices Sukhasana, knows how to celebrate each and every moment of life.

Uttanasana

The popularity of Uttanasana among the stressed population is quite incredible. The asana is easy to practice, doubled with its beauty as a physical as well as a mental exercise. It impacts not only the mind’s wisdom but also to the body’s muscular fitness. All these amazing benefits make people fall in love with the pose.

Talking about the art of practicing this asana, you should start with the standing position. Bend the body down to touch the toes with your hands, or place the palms on the mat, if possible. During the exercise, do not let the knees get angled. Let the body feel the stretch in the position for a couple of minutes. You should repeat the practice a few more times.

Since the brain comes below the heart during the process, a substantial amount of blood enters the mind. The healthy circulation of red liquid makes sure the mind remains cool and composed all the time. It helps you stay away from anger and tensity in daily life.


Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He organizes 200 hour Yoga Teacher Training in Nepal. Bipin Baloni conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, health, nature, The Himalayas.

Sunburns: Everything You Need to Know

According to the Center for Disease Control (CDC), more than 1/3 of adults and 70 percent of children were prone to sunburns last year. Quite often we will be outside unaware of the damage the sun's rays can cause. Summer is a favorite time of the year and we all like to spend it at the beach or enjoying outdoor sports.

In the perspective article I am trying to explain the following:

1) Reason behind sunburn
2) Signs and symptoms of sunburns
3) How to prevent sunburn naturally?
4) The natural ways for sunburn relief

Reasons Behind Sunburns

In the most simple words, when your skin gets exposed to sunlight for a longer period it gets burned, eventually turning red and irritated.

According to the American Cancer Society, exposure to ultraviolet (UV) radiation is a major risk factor for most skin cancers. Sunlight is the main source of UV rays. Tanning lamps and beds are also sources of UV rays. People who get a lot of UV exposure from these sources are at greater risk for skin cancer.

Even though UV rays make up only a very small portion of the sun’s rays, they are the main cause of the sun’s damaging effects on the skin. UV rays damage the DNA of skin cells.

Types of UV Rays

  • UVA Rays: They age skin cells and damage DNA. Usually they are linked with long-term skin damage like wrinkles, which we associate with aging, and some types of skin cancers as well. Tanning beds give off large amounts of UVA and can increase the risk of skin cancer.
  • UVB Rays: They can damage skin cell's DNA directly and possess more energy when compared to UVA. UVB rays are the main cause of sunburns.
  • UVC Rays: Though they have more energy than the other two types of UV rays, they don't get through our atmosphere and, therefore, are not a cause for sunburns or skin cancer.

UV rays are stronger during the spring and summer months, and are strongest between 10am and 4pm. The amount of UV exposure a person gets depends on the strength of the rays, the length of time the skin is exposed, and whether the skin is protected with clothing or sunscreen.

blue sun hat on beach

Signs of Sunburn

  • Skin turns red
  • Burning sensation
  • Swelling and inflammation
  • Sunburn blisters
  • Weakness and dizziness
  • Nausea
  • Headache
  • Itching and peeling or scaling of skin

If you have fever over 102 degrees associated with burning sensation or blisters consult your doctor immediately.

Prevent Sunburn Naturally

As I already mentioned sun rays are strongest between 10am and 4pm. Sunburns are better prevented than treated.

  1. If you are unable to stay indoors during this time, pick shady spots or wear sun protective clothing. Use UV blocking sunglasses, long-sleeved cotton shirts, broad-brimmed hats, and try to cover exposed areas of skin with an umbrella.
  2. Apply coconut oil over your skin after bath. The rich antioxidants and healing properties of coconut oil can help prevent the sun's rays from harming the skin.
  3. Consume Vitamin-D rich foods such as fatty fish, like tuna, mackerel and salmon, dairy products, orange juice, soy milk, and cereals, egg yolk, cod liver oil, and cheese.
  4. Drink plenty of water, and avoid very hot water for baths and showers (if your skin is photosensitive) to keep your skin properly moisturized and protect it from the sun.

7 Ways to Natural Sunburn Relief

  1. Compresses - Apply cold compresses to your skin.
  2. Fenugreek seeds are known for their cooling properties and to cure inflammation and discomfort caused due to sunburns. Boil 2 tbsp. of fenugreek seeds in 2 cups of water. Strain and refrigerate the water for 2 hours. Wash the face or affected part with this water. It will immediately give you a cooling effect and help relieve redness.
  3. Squeeze aloe vera gel out of the leaves into a bowl. Add a few drops of lemon in the gel. Use your fingers to mix both the ingredients and apply it to the affected area(s). Keep it on for around 20 minutes before washing it off with cold water. This helps in soothing the skin and provides excellent moisture to skin.
  4. Watermelon purée is an excellent mask to cool down sunburned facial skin.
  5. Apply organic plain ghee over the affected area. Ghee in Ayurveda is an excellent remedy for pacifying aggravated Pitta. It reduces inflammation and swelling.
  6. Infuse 1 tsp. of paste of rose petals in to a cup of organic milk. This milk can be applied to affected areas to soothe your skin.
  7. Applying cucumber juice or tomato juice over your skin at bedtime is soothing to skin.

How To Deal With Fear And Anxiety Of The Future

Almost everybody worries about what will happen in the future. The prospect of not knowing if something good or bad will happen in the near future can produce a lot of fear and anxiety.

future

As a result, here is a list of techniques and suggestions on how to deal with fear of the unknown.

1. No one can predict the future with one hundred percent certainty. Even if the thing that you feared does happen there are circumstances and factors that you can’t predict which can be used to your advantage. For instance,  you are at work and you miss the deadline for a project you have been working on for the last few months. Everything you feared is coming true. Suddenly, your boss comes to your office and tells you that the deadline is extended and that he forgot to tell you the day before. This unknown factor changes everything.

2. Learn to take it one day at a time. Instead of worrying about how you will get through the rest of the week or coming months, try to focus on today. Each day can provide us with different opportunities to learn new things and that includes learning how to deal with your problems. When the time comes, hopefully you will have learned the skills to deal with your situation.

3. Use Self-Visualization. Sometimes, we can get anxious over a task that we will have to perform in the near future. When this happens, visualize yourself doing the task in your mind. For instance, you and your team have to play in the championship volleyball game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind.  By playing the game in your mind, you will be better prepared to perform for real when the time comes. Self-Visualization is a great way to reduce the fear and stress of a coming situation.

4. Remember to take a deep breath and try to find something to do to get your mind off of you anxieties and stresses. A person could take a walk, listen to some music, read the newspaper, watch TV, play on the computer, or do an activity that will give them a fresh perspective on things. This will distract you from your current worries.

5. One of the ways to manage your fears is to challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make you fearful or depressed, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense.

6. Worrying can make the problem even worse. All the worrying in the world will not change anything. All you can do is to do your best each day, hope for the best, and when something does happen, take it in stride. If you still have trouble dealing with anxiety of the future, then talking to a counselor or clergyman can be of great help.

How To Find A Good Mental Health Counselor

Many people have a difficult time in finding an effective mental health counselor. Just like everything in life, you have your good counselors and you have your not so great counselors. The key is to find someone that will help you solve your current mental health problems.

people

Here are a few suggestions on how to find a good mental health counselor for your mental health recovery.

1. Talk to your doctor or primary care physician. Your medical or family doctor is a great source in finding a good counselor. Explain to your doctor your problems and he or she can put you in the right direction in seeking the proper help.

2. Go to your local hospital. Your local hospital is another source you can use to find a good counselor. A hospital is also a good source of finding many different mental health programs in your area. Hospitals know a lot of good counselors and programs in your area and they can lead you in the right direction.

3. Ask your friends and relatives for advice. Use your network of friends and relatives to see if any of them know of any good counselors in your area.  Many churches and nonprofit agencies have a variety of mental health programs in your area. Asking the people who run these programs can lead you in the right direction.

4. Join a local support group. Go to a support group in your area and ask if anyone knows of a good counselor that could help you with your mental health issues.

5. Always ask for someone who has a good reputation. Remember that finding a counselor to help you depends on how you interact with the counselor and how they interact with you. It may take a couple of tries to find the right person, but do not give up. Finding a good counselor will pay off in the long run, so be persistent in finding the right person for you.

6. Always find a counselor that you can work with. The key components of having an effective mental health counselor is affordability and  the ability to effectively talk to your counselor. If you do not see any improvement in your mental health condition after a couple of months of working with your current counselor, you may want to find someone else.

The Importance Of Getting Help For Your Fears And Anxieties

Getting professional help for dealing with your persistent fears and anxieties is the single most important step in your recovery. Many people are reluctant to get the help they need for various reasons. Making excuses of not getting the treatment for your anxiety problems will not solve the problem.

dog

Here are a few reasons on why getting help for your mental health is important.

1. Getting professional help can lead to additional insights and suggestions to dealing with your stress and anxiety. A professional counselor can give you many ideas on how you can manage your fears and anxieties. This is important in getting better.

2. Most counselors and psychologists know how to get rid of your fears. They can recommend certain treatments that will make you feel a lot better. The only way you will get access to these treatments is if you talk to a counselor. Ask your primary care physician if he or she knows anyone that can help you.

3. You cannot manage your fears all by yourself. Your anxieties and fears can be extremely difficult to manage and more than likely you will need some help. Remember when your boss showed you how to do your job when you first got hired. You needed help from someone to learn the ins and outs of doing your current job. This concept applies to managing your fears. Do not feel ashamed that you are getting help. We all learn new things from others on a regular basis.

4. You can improve. As you work with a professional, you will improve on your skill sets in managing your stresses. You will become better able to manage your anxieties over time which will benefit you later on in your life.

5. You will get better quickly. Getting help from a counselor will save you a lot of suffering in the long run. You will get the answers you are looking for which will help manage your fears and anxieties. You will get better a lot faster by talking to a mental health professional.

6. You will not be alone. You will have a person in your corner who will be able to help you overcome your mental health issues. You won’t feel as alone when attempting to get rid of your fears. It is best to have somebody help you with your fears and anxieties instead of doing it by yourself.







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