Archive for Yoga for Stress

Type-Casting.

So…

I’m not the type of person who gets into random meet-and-greet chit-chat.

I’m not the type of person who reveals a lot about myself.

I’m not the type of person who’s into team sports.

Hmm, this could go on.

I’m finding that one of the brilliant rewards of Yoga is its teaching about limited definitions of self.  For instance, just a few months ago, I didn’t think I had the type of body that could “do” Pigeon Pose:

Pigeon Pose

Instead, I said I was “the type with tight hips.”  Which was somewhat true.  Relative to other body types, (and even other parts of my body) my hips were (and are) rather tight.  I could always sense a flowing availability in my muscles, except when it came to postures that asked more of my hips, such as Pigeon or Cow Face Pose.  

Cow-Face Pose.  (Such a strange name.)

But in Yoga, there are no “types.”  There are only different bodies.  And each of those bodies is different one day to the next!

If I hadn’t seen pictures of these poses (like the ones above), all I would have known was the teacher’s instruction, the movements, and the resulting feeling of my own body as it moved.  And that’s all I needed to know.  It’s all that matters. 

In Yoga, you’re encouraged to pay attention how your own body truly feels in any given posture.  When you do, you’ll find that the feeling changes over weeks and months of practice.  (For instance, as you may have guessed, I can now sit in Pigeon Pose, although I give myself plenty of time, and I make sure I’m plenty warm).

Changes.  Oh my, the cheesy pictures never end!

But the feeling of each pose will also change with each breath!  You don’t have to wait weeks or months to see change… You can see it in every passing moment.  It won’t be some earth-shattering change, and it probably won’t be noticeable to anyone else.  But everything changes, and it changes constantly.

So in Yoga, the attention given to breath, and the invitation to really be present in your own body for whatever is happening right now — Both teach us about change, and about our inability to pin ourselves down.  Why would we want to?

With each breath, there’s new air, there’s a new rise and fall of the belly, there’s the smallest bit of letting-go on an exhalation.  And the mind changes too, flitting all the time from one thought to the next.  

So you’re the type of person with a lot of tension in your neck and shoulders?  What about after a massage, or after a restorative Yoga class?

You’re not the type to touch your toes?  What about in six months?

You’re not the type to do a backbend?  What about a mild one, such as Cobra?

A gentle Cobra Pose

And beyond Yoga… You’re not the type to eat healthy foods?  What about when you eat something delicious and then you find out that it was healthy?

You’re not the type to enjoy exercise?  What about the way you feel when you’ve done something good for yourself?  (Maybe the “type” here is not you, but your idea of what “exercise” is or has to be.)

You’re not the type to open up with strangers?  What about that one moment when you felt confident and let loose, and it felt freeing?  Are there ways to recapture that?

The truth is, there simply are no types.  Any category in which we place ourselves (or allow ourselves to be placed by another) is too limited to hold us.  We change with every moment, every breath, every dying cell.  

And that’s good.  Yeah, I totally went there again with the emerging butterfly thing representing positive change.  I can't help myself sometimes..

And the beauty of this truth is available not only for us, but for the other people in our lives.  How much (or how little) do we expect of other people, based on the limited categories in which we’ve placed them?  Every moment is a decision.

The (very cool!) truth is, we all get to decide in any given moment what type of people we are.  Nothing is set in stone except the past.  And while the past can inform and advise the present, it doesn’t have to determine it.  

Whoever you were yesterday isn’t who you have to be today.

You’re not the type to do Yoga?  What about when you wake up and stretch your arms overhead?   🙂

You’re the type who constantly limits yourself with small ideas like “types?”   That’s only true until you stop.

 

Try this simple exercise for experiencing the your ever-changing awesomeness.  (You’ll just need a toy ball, soft & rubber-ish (not a softball), about 3-4″ in diameter.)

Lie flat on your back on the floor (this won’t work on a bed), legs outstretched and arms down at your sides.  (If you’d like, roll up a blanket or towel to place under your neck, or grab a thin folded blanket to use as a pillow.)

Notice if there’s any space between your back and the floor.  Space is neither bad nor good; just notice.  Most likely there will be at least enough space to slip your hand underneath your back.

Now bend your knees so that the soles of your feet rest on the floor, maybe 6-10 inches from your buttocks.

Place the toy ball directly under your sacrum — That point just above your buttocks where the spine meets the hips.

Get comfortable and balanced, and breathe steadily.   (This should be very easy.  If you’re rolling all around, or if it’s hurting your back, the ball probably doesn’t have enough give.  Just look for a softer one.)

Stay in this position for at least four minutes, and up to eight.  (If you tend to get antsy, it’s a good idea to try this while watching a TV show.)  Let your breath be steady and easy.  Imagine that your back is melting around the ball.  

When 4-8 minutes have passed, gently remove the ball from underneath your back.  Keeping your knees bent, allow the sacrum area to settle and relax more.

Finally, stretch your legs out and lie flat, as you did when you began.  

Notice now whether there’s any space between your back and the floor.  

Notice any differences?  Let me know!

The Possibility of Beginning. Maybe.

Well friends,

It’s a New Year.  We huffed our way through the holidays (in a spirited, good-natured way, one hopes), and we’ve crossed the threshold into 2009.  

I’ve often felt that this (somewhat arbitrary) point in one’s calendar should elicit some kind of significant transformation, some sacred renewal, some refreshing sense of purpose, meaning, intention, whatever. 

Yes, I went there.  The Caterpillar representing Transformation.

But I’ve rarely actually experienced anything of the sort — At least on or around January 1st.

However, many people regularly do.  And if you’re one of the regulars – It may be worth giving a quick thanks for such a palpable sense of Beginning.  

And I’d like to request membership into your club, perhaps just this time around, as I’m feeling a small bit of transformative Good happening beneath the surface.  

The purpose of Yoga, to whatever extent you practice it, and during whatever time of year, is actually… transformation.  Which makes the New Year a great time to let it shed some light in your corner…

Tree Pose

I describe Yoga as a physical, mental, and spiritual practice that leads you to your next and better place — Regardless of where you start.  

I started Yoga in a very isolated and frightened place.  At the time, I was dealing with undiagnosed depression and a hefty bit of self-doubt and self-hatred.  I was accustomed to working out in order to reach specific physical goals, and Yoga, at first, was another work-out option for me.  

The jarring thing was that the practice was so hushed.  Even when I felt like I was sweating through it, the idea of counting breaths made me… breathe.  And it made me listen to the breaths.  

I slowed down.  I felt calm.  (Unintentionally I assure you!   Calm was scary!)  It was utterly different than anything I’d done before.

Not to mention that in some of the poses, as I breathed, I would feel my body loosening and letting go.  I saw how physically uptight I was, how closed in… And how, with a bit of time and attention, it was possible to open up.  I saw distinct parallels with my emotional life, although I didn’t want anyone drawing them at the time.Gavel.  (Sentenced; get it?)

From the beginning, I think Yoga gave me a vague sense that nothing was sentenced.

Everything was changeable, even my own self-perception.  A lovely new idea.  

I still grapple with my will: With wanting to overtake a posture rather than allowing it to show me something about myself or my body.  I’m Type A, so it’s likely that this will continue to be my greatest Yogic challenge for some time.  But I also credit Yoga with teaching me a couple key Type-A-Take-Notice things:

1. You can always breathe – No matter how stressful or difficult the situation is…

2. and you can always let go just a little bit more.

Letting Go.

The practice of Yoga, even when seen only as a physical “workout,” will bring about some amazing transformations.  In addition to a more toned physique, increased strength & flexibility, lower blood pressure, improved respiration, reduced stress, supple joints, and better sleep…

…you may notice some sweet bonuses along the lines of greater ease with your body, a more objective view of anxieties, a practiced kindness toward yourself, more mindful consumption, a sense of having done something healthy… Etc.

This comes as a result of Yoga’s peculiar approach (at least in the world of physical training): In which you enter each posture not only to reach a physical goal but to truly take notice of where you are, right now, here on this mat.  

What is your body truly capable of?  Does it need rest?  Where do you feel the most sensation?  Are you clenching your jaw?  Can you take one more deep breath?  Can you relax anywhere?

The noticing is the beginning of the Change.  

Right now, my personal practice of Yoga is teaching me about vulnerability.  I often hide from my emotions, using physical or mental challenges to busy myself away from issues of the heart.  So you could say that it’s my practice of Yoga that’s given me a sense of Beginning this year…  

Here’s why:  As I mentioned, I’ve often gone about my practice by attempting to overtake each posture by sheer will and strength. (“I will get into headstand without a wall, I will not arch my back, and I will stay up there so help me until someone else falls down first!”)

I'm Fiercely Ambitious and Unaware!

Such focused ambition can be helpful in some arenas, but mostly what it does for me is block out anything unsavory.   By making my goals the only things that truly capture my attention, I give myself  a way out — A way to ignore the process, the moment, my actual life — with all its difficulties, questions, doubts, disappointments, and depression.  (I should note that I also wind up missing its joys, loves, inspirations, celebrations, etc…)

Choosing Not to Look.So as the year begins, I’m contemplating the idea of process.  In Yoga, I’ve seen that it’s possible to be fully aware of each moment, and to be truly kind to myself  — Even if I’m still on my way toward my “goal.”  

I’ve also seen that when it comes down to it, that very kindness is the whole point.  

And that it takes a lot more mastery than headstand.

Headstand.

Tuesday, December 9.

The Tuesday review for the Interested…  

Our theme was Surrender: Being at peace with the body you brought to the mat.  Exploring the body, and allowing it, peacefully, to have whatever strength it has.  To see where your edges are, but once you’ve found those edges, to surrender to them: To not wish it was otherwise, to not become discouraged or irritated by your body or its perceived limits.

We began with some gentle stretches: the neck, twisting, cat/cow.  We added some hip circles, which help to loosen to the pelvic area and bring awareness to any tightness in the hip joints.  We did the Table Balance again, working not only on balance but abdominal strength, followed by Child’s Pose.

We explored rolling up onto the back of the head, very gently stretching the back of the neck.  After Warrior 1 finding Downward-Facing Dog a couple times (with Child’s in between for a lovely rest), we found the Full Warrior 1: Pulsing in and out of it in order to safely explore our edges and the amount of strength and balance we could bring to it that day. 

We also found 5-Pointed Star for the first time, followed by the Goddess Pose–

5-Pointed Star  

Goddess Pose…Which took us into Warrior 1 on the other side.  These are all ideal postures for building strength and confidence, which means they’re also great for learning Surrender.  Your body as it is has its limits, and this is not a bad thing.  It’s simply The Way It Is.  It’s a beautiful thing to feel strong and confident in your body, not because you’ve achieved a certain look to your pose, but because you’re truly feeling yourself IN that pose — Embracing the reaching, stretching, dipping, flexing, and breathing that’s happening.  Embracing it, enjoying it, appreciating it — However it looks for you at the moment.

We moved through a more full version of the Sun Salutation for the first time, which is lovely for raising the heartrate and warming the body.  And warmth throughout the body not only brings awareness to the muscles, circulation, etc, but it also allows those muscles to release a bit more easily.  Warmth also inspires the body into a deeper rest once Relaxation rolls around.  

sun-salute-sequence

We found the Tree Pose again, a great opportunity to Surrender.  In this posture, it can be easy to become irritated at yourself for being unable to stay balanced.  It’s a beautiful teacher — A beautiful opportunity to sense that ultimately, it doesn’t matter.  Your body is where it is today, and your ability to balance is not something to judge, but rather something to notice.  To appreciate.  To breathe through.  

Tree PoseWe finished the sequence with some belly-down postures, including Cobra and Half- and Full-Locust.  In these postures, rather than using our upper-body strength to thrust the body up, we focus on grounding through the pelvic bone and using our lower-back muscles to gently lift up.  Gently, so that we notice where our edges are.  So that the neck doesn’t crane back. (At least not yet!  Perhaps later on in the full version.)  And gently, so that the spine stays long and spacious, even as it enters into a mild backbend.  

Cobra PoseWe finished off with the Bridge Pose and a few leg stretches using a Yoga strap.  Bridge is another beautiful opportunity to Surrender: to see where the body can go, and then surrender to its limits, to its edges, with gratitude and compassion.  

Bridge Pose 1  Bridge Pose 2

In a beginning Bridge pose, the arms stay extended down the sides with the palms against the mat.  As in the second picture above, a straight line is created from the shoulders and chest through the knees.  As you advance in the posture, with increased strength and flexibility, the hands may clasp beneath the torso (as in the first picture above), and the body makes a bit more of an upside-down “U” shape from the shoulders to the knees.  The Bridge posture ultimately prepares the practitioner for Chakrasana, or Wheel Pose:

Wheel Pose

Thank you all so much for practicing, for finding compassion for your body, for taking time to be gentle with yourselves and for exploring your edges with me!  December 14th’s practice will post very soon. Meanwhile, take your five minutes today…

Rest.

Sleep ToesHello friends,

It’s been a wholly beautiful week… My last few days have been deliciously consumed with Ellery’s holiday show with Ric Hordinski, which was as magical as we could have expected (and perhaps more.)  Justin and I are feeling particularly Grateful today… And it’s a great season for it.  

I’ll post Tuesday’s sequence for you very soon — (Our ‘theme’ was Strength vs. Surrender, and I think it may have been timely for all of us… More to come on that.)

But meanwhile… Rest.

This morning, I was listening to Buddhist teacher Ajahn Brahm via podcast, and he said, 

Five minutes’ investment in Rest will save you hours of time later on. 

He was applying this to the idea that in our culture, most of us work inefficiently.  We think that in order to meet our goals, to be successful, to become who we want to be, we need to work work work.  Because of this,  the ideas of rest and of taking time are nearly enemies.  With this mentality, we rarely show up for the present moment — The only one that ever really matters.

Sadly, the way that life truly works makes this harried lifestyle ineffective.  Which we tend to find counter-intuitive…

Ajahn Brahm mentioned a large company in London that recently tripled its clientele, doubled its profits, and retained all of its staff… Leading to its reception of a Best Business Practices Award that year.  When asked how the company achieved all of this, they said that they simply banned Overtime: No one was allowed to work more than 8 hours a day and no more than 5 days a week.  

Because of this, the employees were rested.  Their home lives were healthier, with improved family relationships.  And with more time to devote to family and to other interests, their time at work was devoted and positive.  The ‘office politics,’ often a result of simple fatigue and irritability, diminished — improving morale, cooperation, and productivity.   Employees’ work was more efficient because they had time — apart from the workday — to deal with their other obligations, family crises, etc.  And interactions between employees and business clients were positive, because the employees enjoyed their work.  As a result, clients enjoyed working with the company, and recommended it to others.  

All of this because the employees were cared for and rested.  The result was more and better work!

sleeping-cat

We’ve heard stories like this before, but I think most of us still feel that the busier, the more harried, the more stressed we are, the more productive we are.  And (perhaps?) even the more valuable we are.  

And with this busy-ness & time-consumption comes fatigue, irritability, destabilized/strained relationships… Not to mention the physical and emotional effects of chronic stress.  

stress-ball

We wind up with repressed (or not-so-repressed) resentment toward our work, even if it’s something we believe in, because of the other interests/passions/hobbies/relationships that it blocks out with its demands on our schedules & mental space.  

So there are many ways in which Ajahn Brahm’s thought is true:

Ajahn Brahm

* Five minutes’ investment in rest can give you mental clarity to assist your brainstorming– Cutting down on the hours you invest in a project, dilemma, etc.

* Five minutes’ investment in rest can lend the poise and peace of mind to deal with a confrontational person, a difficult situation, etc– Cutting down on the time spent mixed up in office politics, in apologies, in worrying about personal encounters, etc.

Harried.

* Five minutes’ investment in rest is enough to break the pattern of chronic stress, lower your blood pressure, fill your lungs with oxygen, and release some muscular tension– Improving your immunity and your heart function and saving the time you may otherwise spend at home with an illness, in a hospital with heart problems, or dragging yourself through your work day with a common cold.  

* Five minutes’ investment in rest can help bring balance and rest to your mental state so that it’s easier to fall asleep at night.  Which means you get more sleep and have more energy the following day, which means that the work you do is better and more efficient.

sleeping-in-bed

* Five minutes’ investment in rest is enough to refresh your senses, bring you into the present, and inspire you with the power of the immediate moment.  It’s enough to remind you of your motivation for your work: what truly inspires you to put forth your effort.  It’s enough to remind you of your love for your family, your love for your fellow man, what really matters in life, the small-ness of problems that otherwise seem insurmountable… Not to mention your personal values & your faith.

Hands All of this can save time you may spend later on trying to make up for half-hearted work, or trying to repair or maintain difficult relationships that crop up as a result of negligence or stress.  It can save you time dealing with depression, apathy, listlessness… and/or years spent doing work from which you feel disconnected.  

Incidentally, just five minutes of Yoga has been proven to lower blood pressure, calm the nervous system, increase energy, release tension, provide deep rest (often better than a nap), improve sleep, improve digestion, improve mental focus and clarity, and even increase a sense of happiness and peace.  

balasana

In short, take your five minutes.  You’re too busy not to!

sleeping-dog

December 7, 2008.

Thank you fine friends for weathering the snowy cold for our Sunday evening class!

Our focus was on Balance: The balance in Yoga between effort and ease, between strength and surrender, between grounding and reaching.  

We began with some centering, neck stretches, seated quarter-moon… And then moved on to the Cat/Cow (or Cat/Dog), and focused on the “Dog-Tilt” of the tailbone: The scooping-up action of the tailbone when in the Cow position.  This scooping and pelvic tilt is the same action you apply over time to the Downward-Facing Dog: Tilting the tailbone toward the sky as the heart sinks low between the arms.

Cat/Cow Stretch         Down-Dog with Chair           Downward-Facing Dog  

After Puppy Pose (the modified version of Down-Dog, where we rest on our elbows) and Child’s, we moved on to Table Balance: From all fours, the right arm and left leg reach out from the torso in a straight line (then repeated on the other side).  Table Balance helps to engage the core so that there’s more stability… It’s a great balancing posture (obviously), and a great way to pay some attention to the abdominals.

Table Balance

We moved on to Downward-Facing Dog, trying it with that dog-tilt, bending knees and coming up on the toes to see if the spine could scoop in just a bit more.  Then we found Modified Warrior 1 again (on one knee), and then up to standing poses, beginning with Mountain.  We emphasized grounding down through the feet: Understanding that the more grounded we are, the further we can reach out.  (Note how true this is of life in general!)

We practiced the standing Quarter-Moon (leaning to each side), the shoulder-opener with straps, a standing backbend (paying careful attention to our individual bodies and surrendering to where we are now — Rather than trying to force into a pose).  We found a few Rag Dolls throughout the course of the class: Always great for releasing tension along the spine and shoulders/neck, and for complementing any backbends.  

We did some modified Yoga push-ups, (modified Chaturanga), spaced between Child’s Pose — The two of which comprise a great balance between effort and ease.  We were able to do several more push-ups when we had that rest in between them… A lesson that can also translate into life.  🙂

Chaturanga

We found Warrior 1 for the first time in this series; thank you guys for going for it!  It’s a truly beautiful posture and a great teacher… It emphasizes the strength you have in you right now, regardless of how deeply into the posture you’re able to go at this point.  It teaches that you can feel strong in any circumstance: Your body can reach out in all directions at once.  You can breathe through challenges.  You will find rest afterwards.  All of this comprises a great life-lesson…

Warrior 1

We also did the Tree Pose for the first time in our series… A beautiful balancing posture that illustrates strength and groundedness, regardless of your level of practice.  It’s a beautiful balance between grounding through the standing foot and lifting up through the crown of the head, through the fingertips if they’re overhead… feeling the body light as air with the grounded stability of that standing leg.  

Modified Tree     Tree Pose

We found Child’s Pose again, and then Bridge Pose (lying on back with soles of feet near buttocks; lifting hips with arms at side or underneath torso).  This was another first for our series, and we’ll definitely do it again in coming classes… Like all Yoga poses, it’s a brilliant teacher.  If you’re breathing steadily, you can lift yourself much longer than you may originally believe that you can.  In addition, by bringing awareness to that same steady breath, you will notice when it becomes too labored, shallow, and/or rugged.  At this point, you can lower down and offer your body the rest it needs.

Bridge Pose

The goal in Yoga is to find your edge and to see if your body is ready to go just beyond it.  The goal is never to simply ‘endure’ — Any pose should be held with full breaths — though some may be shorter than others!

We finished with some supine poses using the strap: Leg circles (drawing circles on the ceiling/wall with your foot), and a side leg stretch to open up the groins.  Great opportunities to listen to your body and determine who you are on the mat today.  You may want to stretch further,  stretch differently, look differently in the posture.  But the mat is a place to surrender those wants, and to bring awareness to who it is that showed up on the mat.  This body, this moment — is just as it should be.  You’re exploring it, pushing it, accepting it, awakening it, putting it to rest.  That’s what Yoga is all about.

Oh Stress. We wouldn’t miss you.

So, friends.  

You and I, this season, working, shopping, promising, photo-ing, greeting, eating, partying, and still more working…

Feeling a little um, stressed? 

Yes, I thought so.  Here’s some fine news for us:

Child's Pose in Class

…But what happens when we experience moderate stress repeatedly, day after day? Our bodies activate the same emergency systems [as when faced with acute stress, like a car accident], although to a lesser degree. Unfortunately, when invoked chronically, physiological responses that help us cope with danger can become dangerous themselves. Suppression of digestion can contribute to gastrointestinal problems, and promotion of high glucose levels in the blood may contribute to diabetes. Constricted blood vessels, a pounding heart, and rapid clotting can eventually lead to high blood pressure, heart disease, or stroke. Suppression of inflammation can also suppress the immune system, making us more susceptible to infection and possibly even cancer. Chronic stress can also lead to infertility, poor healing capability, and exhaustion. 

Stress Busters 

Luckily, there are lots of ways to reduce stress or even to head it off in the first place. They fall into three main categories: changing your situation, changing your attitude, and taking good care of yourself. Changing your situation—getting a new job, moving to a new neighborhood, or leaving an unhealthy relationship—can be very effective, but it’s often not practical or even desirable. Changing your attitude—deciding you don’t have to knock yourself out working overtime to prove your self-worth, for example, or deciding it’s not your responsibility to make your partner change—can be very powerful, even life-transforming, because it puts you in control. When you realize you can choose how you react, many events you formerly found stressful may lose their power to push your buttons. Taking care of yourself—eating right, avoiding harmful drugs, exercising, making rest a priority, and scheduling time in pleasant environments with nice people—helps you recover from stress and keeps it from building up again. 

One of the best stress busters around is yoga. It directly counteracts both the physiological and psychological components of stress, simultaneously helping you take better care of yourself and change your attitude. The stretching you do in yoga relieves muscle tension. Upside-down poses and reclining poses slow the heart, relax the blood vessels, inhibit production of norepinephrine, and calm the brain. Pranayama (yoga’s classic breathwork) slows respiration. As you practice being more aware and mindful, you gain a sense of self-control, equanimity, and peace. Perhaps most important of all, meditation and the teachings of yoga philosophy can help you realize that most of the things that upset you just aren’t worth getting stressed about. 

–Roger Cole, PhD, taken from Yoga Journal: “This is Your Body On Stress.”

Inspiring to Me.

Taken from Ascent Magazine

When I first started yoga, I was excited and imaginative, anticipating ecstatic spiritual experiences along the line of drug hallucinations. I thought yoga would lift me up so high that I would become something other. The reality is that I am more myself than ever, and yet I question ever more deeply who that self is.
From the ground of the asanas, I continue to stretch into new territory — with my body offering rich information and my mind expanding to question who it is that is experiencing. The more I practise, the more there is to learn. This sense of newness encourages me. I like an open system. Even though I repeat the same asanas again and again, they are never exactly the same; and so it is with me. I am the same but different.

–by Swami Lalitananda

The Hardest Part.

The hardest part, for most of us anyway, is believing that you’re worth the time.  I could be wrong about this, but one of the few things about which I feel certain these days is that we tend to come up short when it comes to self-compassion.  Such a thing doesn’t have to extend into self-hatred or even negative self-talk (though it does for the bulk of us), but it does include the inability to place value on one’s self.  

Uncluttering Your Life, below, sheds light on how this manifests for many of us: The way we’ll bend over backwards for someone else, but we won’t lift a hand for ourselves.  

(As a sidenote, this is utterly the opposite of what I grew up believing.  This is the opposite ailment of our souls.  It’s not that we’re selfish; it’s that we aren’t.)

In a manner of speaking.

Granted, it’s not like our bending-over-backwards is extended to “the whole world,” without regard.  It’s usually our families, friends, jobs, places of worship, community meetings, volunteer orgs…

But it’s certainly not extended to ourselves: the ones who (let’s face it) do have to actually be around (and, if I can be wildly greedy, NOT encumbered by self-doubt) in order to have a truly positive affect on our spouse/children/families/friends/clients/others.

And so Yoga is, as Amy Weintraub has said, “…about learning to build a new relationship with your body.”  Not just your physical body, but your mind, emotions, everything.  

Which doesn’t mean you start neglecting other people, or acting like an a- -.  (Sometimes we fail to do what’s good for us because we fear it will somehow hurl us into an abyss of selfish jerk-dom.)

cb054879

Rather, it means that you begin to pay attention.  

Maybe when you breathe, you notice the breath.  Maybe when you eat, you truly smell and taste the food.  When you lie on your living room carpet, you feel each part of your back body against the floor.  

(savasana)

Or when you stand in Mountain Pose, you feel the ground beneath your feet, the uplifting of your rib cage, the crown of your head pressing up.

(Mountain Pose)Maybe when you’ve been working for ten hours, you feel the fatigue (and maybe even rest!).  When you’ve been eating thirds and fourths, you feel that you’re full.  When you’re having a negative conversation, you feel its effects.  When you have a joyful encounter, you feel the joy fully.  When you love someone, you let it move you deeply.

(love)

(love)

Of course, maybe it means that you give yourself 90 minutes a couple times a week to truly be in your body, doing some Yoga and letting the practice sink in.  

Or that at night you take some deep breaths to soothe your nervous system, or, upon waking, maybe you breathe deeply while offering gratitude for a new day.  

Whatever it is, if you’re like me, it’s hard as h—.  

But not impossible.  

Perhaps we’ll teach each other.

Uncluttering Your Life

Excerpts taken from article of the same title in Yoga + Magazine, written by Michele Morris

We all want a life that’s rich in experience, but not at the expense of our energy and inner peace. How can we get the right balance?

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Know Your Heart
Overdoing for others can be a sign of a failure to love yourself. If you don’t value your own needs, you can’t possibly give them proper weight. For yoga teacher Donna Farhi, the author of Teaching Yoga: Exploring the Teacher-Student Relationship, staying close to her dharma [calling] keeps her close to her true self. “When I stay close to the truth of what I have agreed to do and what is the most valuable use of my time and energy, there seems to be little conflict involved,” she says. “When I don’t stay close to that truth, conflict ensues. The conflict can manifest itself as fatigue, getting sick, or as resentment that I am giving something that I really don’t want to give. It can manifest as not being fully present…

… Farhi, who teaches yoga throughout the world, is zealous about not allowing the many demands on her time to take over her life. “When I am on a deadline or on the road, it’s just not possible to take on other commitments,” says Farhi. “Otherwise I risk not fulfilling the commitments I’ve already made to people or getting exhausted so that I am no use to anyone, least of all myself.” How does she do it? “First, I honestly reflect on what I can do and what I can’t do, and what I need to delegate to some responsible individual,” she adds. “I am not a robot. I am mortal. The world will not stop if I take a nap.” 

One of the appeals of yoga or meditation practice is that we take time to breathe. But this is a skill we can use to bring balance to even the busiest day. When you’re waiting for an elevator, instead of punching the button repeatedly, close your eyes, breathe deeply, and wait for the bell. Before a meal, take the time to say grace, or simply pause and take a moment to breathe.

Shifting gears, creating rituals, setting boundaries, and staying focused on what really makes you happy will help you break the habit of overcommitment. Jane Morrison has come up with a different way of looking at the problem: “Something has to give—you or your family,” she says. “You can’t do it all. Rather than say no to everything, I think about what I want to say yes to. If I fill my life with the right yes’s, there’s no room for no’s.”+

Yoga’s Surprising Health Benefits

 

Seated Twist

Stretch yourself to a healthier heart, a better night’s sleep, and a happier outlook.

By Hagar Scher; taken from Fitness Magazine

For centuries, yoga gurus have said this ancient mind-body practice can do more than just keep you fit and flexible. In fact, they believe that regularly twisting your body like a pretzel on a sticky mat will yield incredible health benefits — staving off insomnia, extra pounds, even heart disease. Skeptical? We were too, at first, so we did some digging to see if we could track down legitimate research to back up these bold claims. Here’s what we found:

Lower-Back Pain

Yoga increases the range of motion in your hips, which can reduce lower-back pain, says Loren M. Fishman, MD, coauthor of Relief is in the Stretch: End Low Back Pain Through Yoga (W.W. Norton & Company, 2005). In fact, a small study of older women (ages 44 to 62), presented at the American College of Sports Medicine’s annual meeting last year, suggests that yoga increases lower-back flexibility and diminishes pain. A word of caution: People suffering from persistent lower-back pain need a professional diagnosis before embracing yoga, because both backbends and forward bends can exacerbate some back conditions.

Heart Health

Practicing yoga for an hour and a half three times a week can make your heart healthier in just six weeks, says recent research from the Yale University School of Medicine. The 33 men and women who did just that lowered their blood pressure and improved their blood vessels’ ability to expand and contract by 17 percent. “How well the blood vessels dilate is a good indication of how healthy the heart is,” says Satish Sivasankaran, MD, author of the study. Researchers speculate that the improvement is due to the stress-reducing benefits of yoga.

Weight Control

Researchers can’t say exactly why, but two recent studies show that yoga helps with weight loss and maintenance. After surveying more than 15,000 adults, researchers at Fred Hutchinson Cancer Research Center in Seattle found that those who didn’t practice yoga gained about 18.5 pounds more over a 10-year period than those who practiced for at least four years. A second study from the Preventive Medicine Research Institute in Sausalito, California, found that people who practiced yoga and meditation regularly, exercised, and watched their diet lost more weight than those who exercised and ate a healthy diet but skipped yoga.

Insomnia

Yoga can calm the whirling of the mind, which is helpful for insomniacs, who often have elevated levels of mental and emotional arousal, says Sat Bir Singh Khalsa, PhD, an instructor in medicine, division of Sleep Medicine, Harvard Medical School. He recently published a study which found that a half hour to 45 minutes of daily yoga practice — emphasizing meditation and breathing — helped chronic insomniacs sleep through the night. On average, the subjects increased their overall sleep time by 12 percent.

Anxiety and Depression

Yogic breathing techniques are powerful tools for alleviating serious anxiety and depression and neutralizing the negative effects of stress, says recent research in the Journal of Alternative and Complementary Medicine. That’s because yogic breathing can lower the heart rate and calm the nervous system, says Patricia L. Gerbarg, MD, an assistant professor of clinical psychiatry at New York Medical College in Valhalla, New York, and one of the study’s authors.

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