Think of your home yoga practice as basic self-care.
Self-care is taking care of yourself physically, emotionally and mentally.
As well as attending to the body, mind, and emotions, regular yoga practice creates a container for developing interoception – your ability to hear your body’s signals, messages and intuitions.
Remember that yoga means the union of the body, mind and spirt.
A daily practice can take as little as 10 minutes!
In general, a daily yoga practice can consist of three elements:
- Physical movement – it can be a simple as decompressing the spine and moving the major joints through their range of motion
- A breathing practice – think of the breath as the link between body and mind
- Meditation – this helps cultivate healthy mind states and minimizes negative thought habits
Below are a few suggestions for each category.
Decompress your Spine:
Add range-of-motion movement to the major joints:
- Shoulder rolls, elbow circles and rolling wrists
- Standing hip circles and ankle circles
- Side bending (either sitting or standing)
From here, you can add any favorite poses you feel comfortable with.
Below are two relatively simple yogic breathing techniques. Choose one and do it for 1-2 minutes. Never strain when working with your breath. Always keep it easy and comfortable.
Developing awareness is key to cultivating a steady mind and overriding the stress response. Meditation is the main tool for developing that awareness. Below are 3 simple meditation techniques.
- Breath counting
- Mantra: use any two words, like Peace and Joy. Silently say one word on the inhalation and the other on the exhalation. Don’t change the rhythm of your breath.
- Breath-centered meditation (focus on the sensations of breathing)
Let me know how it goes! Ask me questions. Share your wins!
Photo by Scott Broome on Unsplash
Guess what’s in your saliva! A lot of good stuff, that’s what. And it turns out that when we do our breathing techniques in yoga class, we are stimulating saliva production.
We know this thanks to the research of Dr. Sundar Balasubramian.
Dr. Balasubramanian is a pioneer in the area of research combining Pranayama (yogic breathing) with salivary biomarkers. He discovered that Yogic breathing promotes salivary secretion and it contains factors that are important to our healthy living. The components stimulated in the saliva include:
- nerve growth factor that helps our nerve cells (good for Alzheimer patients)
- immunoglobulins that are important for keeping immune system strong
- tumor suppressors that have the capacity to prevent cells from becoming cancerous
- and factors that reduce stress and inflammation
These findings are first of its kind, and provide novel insights into bridging ancient wisdom of Yoga and modern biology.
Dr. Balasubramanian is a Cell Biology researcher and founder of PranaScience Institute. He is currently studying mechanisms involved in resistance to cancer therapy at the Medical University of South Carolina (MUSC). He is also a Yoga Biology researcher.
Dr. Balasubramania’s research work is mentioned in this New York Times article. You can also listen to him explain his work in this TED talk or go to his website.
And of course, with all this inspiration (Latin for breathing in!), we’ll be focusing on our breathing techniques in class this week!
(This post is adapted from Dr. Balasubramania’s website).
I’ve been thinking about anxiety a lot lately and about how to deal with it – it can be so overpowering at times! The following are my thoughts and suggestions on how to get control of this troubling mental state.
Sometimes anxiety is just a big hairy beast that sits on your chest. Nothing will make it go away – it is too big and ominous. What to do? In this situation, the best you can do is to just accept it. It just is what it is. Get present in THIS moment and just acknowledge it. Okay, I’m anxious. This is anxiety. Fine, I’m anxious. Then breathe. Notice exactly what anxiety feels like in the body. Observe it like a scientist, without judgment. From there continue to investigate the present moment. Tune into your senses: look at your environment, notice the sounds, smell the smells, notices textures and temperatures. This is the present moment. Does your anxiety have to do with this exact moment? Acknowledge that you are doing the best you can. Try some diaphragmatic breathing which is good for these anxiety beasts. Know that before long, the situation will change. Everything changes.