Have you ever paused to consider what the phrase ‘center yourself’ really means? I think most of us have a notion that this means to settle excessive mind chatter and to ground ourselves inwards, and I would agree with this. Over the years of practicing yoga I have found it a very valuable skill to drop in and connect that feeling of my internal center. To get started on this process, try the guided meditation below. Do this daily for 1-2 weeks and notice how it can help you feel less scattered, and have better clarity in navigating your day.
Instructions for meditation: Finding Your Center
Come to a comfortable seated position, close your eyes and connect to your body in the way of sensing and feeling—notice the sense of grounding of your body, the weight of your body, the posture, and any other sensations.
Then sense the core of your body from the inside and notice where you would locate the feeling of your body’s center. Take some time to land in just the right spot where you feel your center to be. Try not to get too literal on this one, see if you can connect to your personal “feeling” of center.
Begin to sense the flow of your breath moving in and out of your body and gently direct the breath towards this internal center area. Work with long, smooth breaths, filling and releasing from your center.
Now connect with your center on a feeling level and sense how this part of you holds an energy about it that is knowing and calm. This is a place where all the distractions of busy life fall away and only a personal truth remains. Take a moment to ask your center what it knows to be true at this moment, and see what shows up. Or ask yourself, “What is important in my life today?” Take whatever shows up and let this be information for you on how to move forward in this moment, or on this day.
To be guided in this meditation, play the video below
I’ve been working on a project of creating a self-help PDF on ways to improve your sleep from a yoga perspective. Originally my interest stemmed from the fact that I, like many of you, struggled with episodes of insomnia in my life. It was particularly bad for me in my more anxious youth, before I met yoga, and I would overthink many nights into oblivion. Fast forward to now, with many years of practicing yoga, meditation, and plenty of learning about how to improve my sleep, and I can say my episodes of insomnia are much less and much more manageable.
One of the most influential sources of motivation that brought me to a turning point of taking my sleep health more seriously was hearing an interview with sleep expert and researcher Matthew Walker. You can find many lectures, podcasts, and written work by him, but ultimately his message is loud and clear—you need to prioritize your sleep way more, as the lack of sleep is literally killing you! Until delving into his work, I always assumed I could catch up after a bad night or two, but after perusing Walker’s work, I realized this couldn’t be further from the truth. His research shows anything less than 7 hours of sleep, for most adults, is sleep deprivation, and there are major health consequences when we don’t get this amount of sleep. In fact, there does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally impaired when we don’t get enough). So in this blog I want to share some of his more poignant points about why you need to take getting a good night’s sleep more seriously:
-Drowsy driving is the cause of hundreds of thousands of traffic accidents and fatalities each year. Tragically, one person dies in a traffic accident every hour in the United States due to a fatigue-related error, in fact, vehicle accidents caused by drowsy driving exceed those caused by alcohol and drugs combined.
-Sleep enriches a diversity of memory functions, including our ability to learn, memorize, and make logical decisions and choices. Without the recommended 7-9 hours of sleep each night, studies show severely reduced capacity in all memory functions.
-Insufficient sleep is a key lifestyle factor determining whether or not you will develop dementia or Alzheimer’s disease.
-Sleep deprivation degrades cardiovascular health. Shorter sleep was associated with a 45 percent increased risk of developing and/or dying from coronary heart disease. Adults forty-five years or older who sleep fewer than six hours a night are 200 percent more likely to have a heart attack or stroke during their lifetime, as compared with those sleeping seven to eight hours a night.
-Sleep disruption contributes to all major psychiatric conditions, including depression, anxiety, and suicidality. Sleep recalibrates our emotional brain circuits, allowing us to navigate next-day social and psychological challenges.
-Dreams help mollify painful memories and provide a virtual reality space in which the brain melds past and present knowledge, inspiring creativity.
-Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. In the body, sleep restocks the immune system, helping fight malignancy, preventing infection, and warding off colds and flus.
-Sleep deprivation affects hormone balance in both males and females affecting reproductive capability.
-Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.
-Weight gain is associated with poor sleep. Too little sleep swells concentrations of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction.
-Sleep deprivation ages our skin and we literally look less attractive from it.
If you find these points intriguing, I strongly suggest you check out some of Matthew Walker’s work, starting with his very informative TED talk: Sleep is Your Superpower. My hope is to motivate you to prioritize your sleep more, as it has been a huge omission in the public health education for mind and body health—it is just as important as the type of food you eat and the amount of exercise you get, yet regularly under-considered. Don’t doubt all manner of health can be helped with a regular sleep schedule, and if you are ready to get started on improving your nightly zzz’s, I look forward to sharing more information on how to improve your sleep through yoga and other tips in the PDF I have coming out in the fall.
This iconic yoga pose is not as easy as the yogi’s make it look. There are plenty of reasons why your beginner yoga body may not adopt this pose so quickly. When I first started yoga, I recall the feeling of effort and struggle in downward dog (DD), and I dreaded it each class. For me, it was the tightness in my shoulders and posterior leg muscles, and lack of awareness on how to properly engage my muscles and modify in this pose, which caused the strain. It took me a few years before I found comfort in DD, and looking back, it was a combination of experiences, awareness, and practices which helped me. So for those of you struggling with DD, here are five tips which might help you progress in this pose:
Tip 1 – Know how you look in the pose
I realize part of the challenge is that some of us aren’t aware of what we are doing in DD, and we have no idea that our alignment is creating an inefficiency. The picture below (left) shows the most typical alignment I see in beginners, or in students who get stuck due to the lack of range of motion (ROM) in their shoulders, hips, and legs. Typically, the back is rounded, the shoulders have not reached full flexion, and the head is in front of the shoulder line. The picture on the right utilizes alignment arrows to highlight how the upper body is shifted forward from the triangular frame.
Now I am the first to preach that we don’t want to get too caught up in “perfect alignment” since it can make us lose sight of our body’s safety and comfort for the sake of outward appearances. However, in the case of DD, learning what you look like in the pose can tell you a lot about how to direct your efforts for more comfort. It is well worth your while to take a look in the mirror, or even better, take a picture of yourself in the pose, and if your DD looks anything like the picture above, please keep reading the next few tips to establish greater ease and comfort in this pose.
Tip 2 – Check your shoulder ROM
In order to create the straight line of the upper body in DD, it requires full ROM in the shoulder flexion. It’s good to first know if you are restricted in shoulder flexion, and you can assess this by simply reaching your arms overhead (without letting your back arch) and noting if you can get your upper arm in line with your ears. It makes sense that if you can’t do it standing then you won’t be too successful in DD. Below, the picture on the left shows standing flexion with restricted ROM and picture on right shows full ROM.
If you find your shoulders are tight, you may need a little extra practice stretching into this motion, and a convenient way to do this is to do puppy pose (picture below), where you can deepen your shoulder flexion. This pose serves as a great warm up for DD as well.
Also, for tight shoulders, the spacing position of our hands in DD should be noted. When kneeling on all fours (table top pose), before entering DD, ensure that you position your hands forward from the shoulder line. You can also play around with the distance between the hands; try placing them slightly wider than shoulder width if that provides you with more comfort and ROM.
Tip 3 – Let go of perfectly straight legs and heels down
If you have tight hamstrings and calves, it is going to be very difficult for you to get straight legs and heels down. If you fight against this tightness, it means something else will need to give in the alignment, and often the back gets rounded and the body’s alignment shifts forward to compensate. I strongly suggest letting go of the goal to have straight legs and flat feet. Instead, bend the knees and keep the heels lifted. Put your focus more on tilting the sit bones of the bottom up and lengthening through the spine. In fact, I advise always mastering the bent-knee down dog first, and then progressing towards straightening the legs and later to the heels. Some people need to stay with the bent-knee DD their whole lives, and that’s okay!
A side note about the legs in DD, sometimes it’s nice to use this posture as a purposeful way to stretch the calves, and when this is our intention, give yourself permission to focus on that area and let worries about alignment go.
Tip 4 – Learn the shift
Ultimately, in order to create the most energy efficient DD, we want the weight between the hands and feet to be even. However, for many of us, all the weight is through the arms and shoulders because our upper body alignment is positioned too far forward. What we need to balance this out is to learn to engage the upper body—press through the hands, lengthen through the arms and spine, and create a shift of our upper body back (aiming to move the rib cage more towards the upper thighs). Have a look at this shift demonstrated with a chair version of DD below (the chair version is a nice way to first learn the shift; however, just make sure you anchor your chair so that it doesn’t slide). Also, note, this shift back with the torso does require a decent amount of shoulder strength, and this may need to develop overtime.
Note, some people are hyper mobile in shoulders, and if this is you, it’s important to be conservative in the shift back and more important to engage the muscles about the shoulder girdle and core to prevent excessive shoulder flexion and spinal extension. Again, this is where having a picture of yourself helps to draw awareness of what your body is doing.
Tip 5 – Note head alignment
Don’t forget the neck is part of the spine. Our goal is to keep length and neutrality through the entire length of the spine, and some people leave the head hanging down (see poor head alignment below in picture on the left, and good head alignment in picture on the right). It helps to come back to the shoulder flexion of the upper arms being in line with the ears, and our gaze should be towards the feet.
Hopefully some of these tips are useful in helping you create more comfort and ease in DD. It’s certainly worth your while if you plan to do yoga regularly—this classic pose is sure to keep showing up in your classes!
Balance is a learned skill, and we must practice our balance in order to improve it. For many adults, our daily activities do not challenge our balance systems enough and it worsens over time. This is why yoga is so great—many of the poses engage the body in balance and stability giving you the practice you need. With better balance we gain confidence to participate in more challenging activities and it helps us prevent falls. To set you up for success, here are five foundational principles to help you get more out of your standing balance poses:
1.Connect to Your Foundation When we have a mindful connection to our base, we feel more stable and grounded, and in our standing balance poses, our base is our feet. Because yoga is done in bare feet it is especially great for giving us tactile feedback and we can learn more about how we weight bear and align through our feet. With this feedback, there is potential for noticing where we have asymmetrical grounding or deviated alignment (affecting our balance from the base up).
When aiming for good alignment in the feet you should feel connection through all four corners of the foot, which are: the mound of big toe, the mound of pinky toe, the inside edge of the heel, and the outside edge of the heel. You should also be aiming to weight bear evenly from the inside edge to the outside edge of the foot. Also, a lot of our foot stability comes from the toes. For improved balance, work on spreading the toes and when you need extra stability through your foot, and try pressing the big toe mound and little toe mound lightly into the ground and notice how that activates the muscles of the arches of the foot and generates a more stable feel. For more details on this, please watch this helpful video by Doug Keller on the corners of the foot and how to strengthen the arches.
2. Find Your Center of Gravity A good rule in our standing single leg balance poses is to make sure you have shifted your center of gravity over-top the standing foot, and for most of us, our center of gravity is our pelvis. Most of us do this subtle shift unconsciously; however, sometimes this skill gets lost or disinhibited, such as when we have pain or dysfunction on one leg and we avoid complete commitment of our weight on it. This can be a learned response that can persist even after the leg problem has gone away; therefore, it is important to ensure your are shifting your pelvis-center over the standing foot for optimal balance alignment. A common mistake is to lean the torso to the balancing leg while leaving the pelvis behind.
3. Activate the Stabilizers Our stabilizing muscles are responsible for creating the micro-adjustments required for better balance. These smaller muscles create subtle engagement closer to the bone, supporting our joints and enabling us to coordinate different parts of the body to stand or move together. There are stabilizers acting around every joint in the body during balance; however a couple key areas that weaken on people are the stabilizers around the core and hips. The stabilizing core muscles support the connection of the spine to the pelvis and they are the transverse abdominis, multifidi, the iliopsoas, and the quadratus lumborum. For the hip, the gluteus medius muscle (at the lateral hip) is a vital support when standing single-legged as it adjusts the position of the pelvis in relation to the standing leg. All these muscles should be reflexively engaging as we correct and steady in our balance poses, but if you notice weakness (maybe from an old injury or surgery) you may need to consult with a professional to learn focused training of these muscles for their optimal recruitment.
Most importantly, when training the stabilizers of the body, we need to be able to stay in our balance poses long enough to benefit. In yoga, this means choosing options that meet, and gently stretch, our current capability. It’s when we stay somewhere slightly unstable that our muscles and our nervous system learn to compensate, creating inner equilibrium that enables us to handle more challenge next time. If you choose balance poses too difficult to stay in the pose you will not be training the stabilizers.
4. Find Your Drishti Drishti means “focal point.” It refers specifically to where we orient our eyes and, in a broader sense, to where we focus our energy. Our eyes play a large role in balance. Many of the nerve fibers from the eye neural tracts (the neural fibers within the brain that connect to the eye) interact with the vestibular system, the parts of the inner ear and brain that help control balance and eye movements. You can easily get an understanding of importance of vision in balance when trying to stand on one foot with your eyes closed.
In our standing balance poses we have better equilibrium when we take advantage of this eye-vestibular connection by fixing our gaze on an unmoving object, but we also use drishti to take advantage of the way it organizes our energy. By steadying our gaze we are consciously limiting visual distraction giving us more capacity for redirecting this energy towards internal awareness .
5. Regulate Your Breath
In the Hatha Yoga Pradipika it is said: “When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still…therefore, one should learn to control the breath.” This advice is particularly relevant to stability work, which depends on a delicate balance between effort and ease. It’s not uncommon to hold our breath when struggling to maintain stability; loss of easy breathing is a sign that we are trying too hard, holding too tightly, creating rigidity rather than stability. If we can let go of our attachment to a pose sufficiently to find ease in our breathing, we may begin to find physical and mental equilibrium too.
One of the things we are trying to do in meditation and in yoga is to shift our minds from the ‘thinking state’ into the ‘aware state’. In the thinking state we are lost in our heads, in the future or past—planning, strategizing, ruminating, imagining, creating, and dreaming . While in the aware state, our minds are anchored to the present moment, such as when we connect to our senses, paying attention to what we notice or feel around us or within us, e.g. feeling our breath. A huge step in curbing the over-thinking mind is to practice dropping into the aware state more often.
Much of the day our minds are preoccupied by the thinking state, which is both marvelous and troublesome at the same time. The human mind’s default to the thinking state brings us in touch with imagination, memory, and creativity, and is the source of all the great discoveries, stories, and innovations…. and we really wouldn’t want to lose this. However, too much of one thing can leave us unbalanced, and our minds have a tendency to lapse into over-thinking mode, sometimes putting us in a constant state of worry about future, past, and imagined scenarios (none of which are actually happening now!). When we always live in our heads this way, it can become habitual and damaging to our health since our bodies don’t realize these thoughts aren’t actually real or happening now, and consequently, our physical selves react to the stress of the thoughts like they are actually happening. This can be the source of much of our stress, anxiety, and physical ails (increased body tension, pain, high heart rate/BP, digestive issues).
To manage the over-thinking mind we want to train the brain to recognize and then snap out of the thinking state, and how we do this is to practice the shifting our attention to the aware state. We do this over and over again in yoga—the instructor cues you to sense your breathing, to feel a certain body part, to connect to the ground. We do this repeatedly in meditation—relax a certain area of your body, focus on something, and come back to your breath. The benefit here lies in the repetition. Overtime when you practice yoga and meditation regularly, your brain is literally being trained to do this shift on its own, and we learn to self-regulate. It becomes more automatic to check in, sense, and feel, and you get better at recognizing when you’ve slipped into over-thinking mode, and consequently stop the runaway train.
The hard part for many people is that they get stuck in their heads and lack the ability to recognize when their minds have run away on them and so they need to develop the skill of shifting their attention. Below are some ways to start developing this attention-shift skill.
4 ways to train the mind to recognize and shift out of over-thinking mode:
Regularly attend yoga classes – ones where the teacher regularly provides cues to notice your breathing and body sensations
Practice this simple embodied exercise called What’s Happening Now: Five times a day take a 20 second pause from whatever you are doing and ask yourself theses 3 questions: 1) Is there any tension in my body? 2) How does my breathing feel? 3) What am I thinking about? Repeat this for a whole week and see if you start automatically doing it thereafter.
Take breaks in your day to immerse yourself in your senses—take in the smells, sounds, touch, and sights around you, e.g. really smell the soap as you wash the dishes or feel the warmth of the sun as it touches your skin.
Start a basic breathing meditation practice. Aim for a commitment of 5-10 minutes per day. Here is a video to try a basic Breathing Meditation.
Follow your heart… Open up your heart… The heart knows… We are all familiar with these expressions about the heart. Often, we reference the heart as a part of ourselves we can source for answers outside of the analytical mind; a place from which we can be informed from a body-felt wisdom and emotional truth; a part of ourselves that knows who we are and what we truly want. Do you believe in this heart space?
I do. I believe this heart-felt wisdom is ages old, and the heart is symbolic of our sense of center. Our busy, intellectual minds go astray and we get caught in the story telling, the details, and the analysis of it all. Yet most of us have, at some point, experienced the feeling of being calm, grounded and centered into ourselves. When you are connected to yourself in this way, you are more in tune with your authentic, emotional needs and confident in the choices of the path before you.
I believe this inner guiding truth teller is always there, it just gets buried under the layers of reflexive, conditioned thinking and out of balance from habitual doing. An effective way to reconnect to the wisdom of the heart space is through a physical yoga practice—engage in postures which literally energize around the heart. Don’t think about it so much as finding the perfect pose, but rather movement about this figurative center to bring feeling and connection back to this part of you.
Drop into the metaphor and let your practice bring balance and connection back into the heart space. Feel from the core of the body what is missing—back bends, forward folds, twists, or wherever the movement has been lacking, and dive into the expression of these forms. Bring the breath in to fill the heart space, sense and feel this giving and receiving of energy to this part of you, and at the end of the practice ask nothing of your heart other than for it to speak, and maybe in the quiet moments you will hear what it is that only the heart know to be true for you.
Early on in my career as a Kinesiologist, I thought exercise prescriptions needed to exactly address the type of injury, and I would often get caught up in a textbook model of treatment. Later I realized, what actually helped my clients the most was the regularity of their routine—half the time the particular exercises, and even the intensity, were irrelevant, so long as it was a balanced routine, and they were doing it regularly. The same is true in my yoga studio. The client who comes to me for a private lesson to help with a problem, but loses the discipline to keep up with it, never benefits. While the person attending my yoga classes two to three times a week will claim surprise that they never expected their pain to go away as well.
Movement to the body is crucial to our health and healing, and since the body is an integrated system where all systems connect and relate to one another, when we do yoga and other exercises regularly, every part of us is benefiting. For example, when I am consistent with my yoga and running, not only do I feel my body is stronger and has more stamina, but I also notice my mental health is more stable, my digestion is better, and I sleep more soundly.
We all know this, regular exercise so important to overall health, so why don’t we all do it? I find one of the main issues is people make exercise feel unenjoyable. They choose something too intense for their level or they choose something they really don’t like and demanding too much time in their day. It’s important to choose wisely and start easy… For some, this might look like a 10 minute walk with a couple floor exercises, or five quick yoga poses on your work break. Ask yourself what can you commit to that doesn’t feel like a chore or doesn’t make you pay the next day. If you are unsure how to get started or lack the discipline, find an instructor to assist you, but most importantly, design it for success and make it part of your routine (much like brushing your teeth!). Remember your health is a lifelong project, and what we do on a consistent basis forms the foundation of our health.
Here is a very short check-in meditation you can do to drop into how you are feeling in the moment. This will give you information about what you might need in your day, or the qualities you might like to nurture in your practice.
In yoga, there is a common tendency to think in terms of flexibility, and how that affects our yoga practice. However, the inability to engage a muscle effectively plays an equally important role in our practice, and there needs to be a good balance between the two. Consider the hamstrings, a muscle group often associated with being overly tight—the source of the tightness may not be a lack of stretching, but rather related to the relationship of activation in the gluteal muscles.
The hamstrings and the glutes both work to extend the hip. The glutes are really powerful muscles that are supposed to be used every time we walk when we extend our leg behind us, but if our glutes aren’t working properly, then our hamstrings will be working too much. So you can stretch your hamstrings every day as much as you want, but if every time you walk, you’re overusing the hamstrings, they won’t stretch out, they’re going to get tight.
When thinking about how to most optimally stretch your hamstrings, it’s important to consider this overuse factor. Strengthening the glutes and learning how to use the glutes in asana and yoga practice helps you learn how to use the glutes in your everyday life. That will lessen the overstimulation of the hamstrings, and then you can actually stretch them more effectively.
Try this self-check activity for engaging the glutes: Place your hand on your right gluteal muscle, and take a step forward with the right leg. As you land your weight on that leg and transfer your weight overtop the right foot, purposely engage the gluteal muscle and see if you can feel the contraction of the muscle. Continue through the step, still engaging the glute and see if you can sense the contraction through the push off phase of the step (when the right leg is back). Then do this activity on the left side. If you notice a deficiency of activation, practice this activity until it become automatic.
Also practice engaging the glutes during yoga poses such as Bridge Pose, Warrior I (on the back leg), Locust Pose. These poses are helpful in building the strength in this muscle.
If you find your mind particularly unsettled in meditation, and you are having trouble staying present to your breath, you might like to try a mantra meditation. In a mantra meditation, you select a favorite word, phrase, prayer, or fragment of a poem to repeat and focus on. Ideally, the mantra is short so you can repeat it easily, without getting lost in a long phrase. Choose something meaningful for yourself, or something that encourages strength and positivity in your life.
Examples of short mantras – I have time – Dream big – May I be at peace – I am love – Spread love and kindness – I am enough – I deserve happiness – I am on my own path – Peace and calm – Ease and flow – Let go – Be here now – May I be healed – May (all beings/I) be safe and free from harm – Thank you
How to do the meditation Sit on a chair or the floor and make sure you feel supported, aligned, and in a place where you can remain still and relaxed. Close your eyes and take a few slow, deep breaths or do some breathing practices for several minutes, then relax your breath completely.
Repeat your mantra slowly and concentrate on its sound as fully as you can. Repeat it in unison with the natural rhythm of your breath. Either split it so you repeat half the mantra when you inhale and the other half when you exhale, or repeat it on both the inhalation and the exhalation.
After about 10 recitations, repeat the mantra silently by moving only your lips (this helps you keep a steady pace). Then, after another 10 repetitions, recite it internally without moving your lips.
As thoughts arise, simply return to the mantra, knowing this is a natural part of the process. Gently bring your attention back again and again, experiencing the internal sound as fully as possible.
Use a timer if you know you want to practice for a certain amount of time.
For those of you joining me for the online classes, especially if you are new to yoga, you’ll notice that I use yoga props in my class. When doing classes at home, especially if you are not sure if you want to invest in your own props, here are a few prop substitute ideas. Keep in mind these are just suggestions; feel free to use something different and get creative with whatever you have around your home!
A few books stacked on top of one another (non-slippery covers)
A shoe box or other similarly sized Tupperware, filled with something so it doesn’t collapse easily
Feeling ill and not fitting into easily diagnosable conditions is frustrating. One ER doctor said it best when he told me,” I can see you are unwell, but the tests we have done don’t give us a hint of what direction to keep searching…” In the worst moments of my illness, I was so breathless and weak I could barely walk from my bedroom to the living room, yet the doctors listening to my lungs would hear clear breaths. Despite this, my symptoms were very real, and the best way I could describe it was like my body forgot how to breathe on its own.
In these last 4 months, living with long-haul Covid symptoms, I began to realize it felt like my body could no longer regulate—it felt hijacked in its ability to slow the heart rate, digest, or to breathe smoothly and relaxed. Current research on the virus still has not determined if the prolonged symptoms of Covid-19 are because the virus remains in the body for an extended period of time attacking different organs/systems, or if its the body’s own immune system creating havoc on the organs in attempt to fight off this very aggressive virus. Either way, much of what I experienced felt neurologically based, and I discovered many other people describing the same experiences on the Slack Body-Politic Covid-19 Support . I also found discussions on the possibility that some of the effects from the virus could be from damaging the autonomic nervous system, and specifically affecting the vagus nerve.
The autonomic nervous system affects functions we don’t consciously think about, such as digestion, breathing, sleep, heart rate and blood pressure, and is primarily controlled through the vagus nerve. When I described feeling, “Like my body forgot how to breathe on its own,” I could see how this could relate to an impairment of autonomic functioning. On the support group, I found a self-help exercise claiming to ‘reset’ the vagus nerve’. It was a simple exercise where you place your hands behind your head and move your eyes to the three o’clock position and wait until you experience a yawn or a swallow (link to exercise video). I was surprised that I actually found it helpful and this got me wanting to understand the functioning of the vagus nerve further.
The vagus nerve is the longest nerve in the body. It starts in the brain as a cranial nerve, descends down through the neck, then wanders around through to the heart, lungs, digestive system, liver, spleen, and pancreas. It is the main nerve controlling the regulation of all these organs through the parasympathetic nervous system (NS), (the rest and digest branch of the NS, opposite the excitatory, sympathetic NS of ‘fight, flight, or freeze’). For example when the heart rate goes up, it’s the vagus nerve which sends the signal to the heart to slow down.
The vagus nerve is also responsible for controlling the amount of inflammation in your body after an injury or illness. A certain amount of inflammation after injury or illness is normal, but an overabundance is linked to many very serious conditions, from sepsis to autoimmune diseases. A study done by a group of researchers in Amsterdam, showed when the vagus nerve is stimulated, inflammation in the body is greatly reduced. Therefore, the chronic inflammation of conditions where the body’s immune system is overactive, such as rheumatoid arthritis, can be reduced when the nerve is stimulated.
In the possible case Covid-19 does damage or affects the vagus nerve in some way, I wanted to learn how to stimulate the vagus nerve naturally. I learned the health and proper functioning of the vagus nerve is measured by its vagal tone, and the tone of the vagus nerve is key to activating the parasympathetic nervous system. Vagal tone is measured by tracking your heart-rate alongside your breathing rate. Your heart-rate speeds up a little when you breathe in, and slows down a little when you breathe out. The bigger the difference between your inhalation heart-rate and your exhalation heart-rate, the higher your vagal tone. Higher vagal tone is associated with better blood sugar regulation, reduced risk of stroke and cardiovascular disease, lowered blood pressure, improved digestion, and reduced migraines (not to mention better mood, less anxiety, and better stress resilience). Below are six techniques found to improve vagal tone.
Six ways to improve the vagal tone the vagus nerve:
1. Slow, rhythmic, diaphragmatic breathing—Breathing with good movement in your diaphragm, rather than shallowly from the top of the lungs, stimulates and tones the vagus nerve.
2. Humming/chanting/singing—Since the vagus nerve is connected to the vocal cords, humming mechanically stimulates it. You can hum (try Bhramari Breathing), or repeat the sound ‘OM’.
3. Washing your face with cold water—The mechanism here is not known, but cold water on your face stimulates the vagus nerve.
5. Balancing the gut microbiome—The vagus nerve reads the gut microbiome and initiates a response to modulate inflammation based on whether or not it detects pathogenic versus non-pathogenic organisms. In this way, the gut microbiome can have an affect on your mood, stress levels and overall inflammation. Try using probiotics and working on your diet to optimize your gut microbiome (if unsure consult with a dietician or naturopath).
6. Yoga—Its relationship to its slow mindful movements and breathing make it an especially good exercise form to promote vagal tone.
My symptoms and daily functionality are improving, and I felt comfortable practicing these 6 generally safe and simple techniques. So if you are dealing with long-term effects of Covid, or any other chronic auto-immune condition, I hope they can help you too.
Hello everyone, today’s blog is not much of a “yoga blog” but rather an entry to say hello and keep you updated.
For those of you who saw my last newsletter or blog entry you know I have been unwell, and I wish I had good news that I have returned to my old vibrant self, but this is not yet the case. Life has taken me down a journey from which I know I will re-emerge very changed… For now my good news is that I have plateaued in my health – I am no longer getting worse, but also not better, and for now I am happy with that. It was very discouraging to feel worse day after day and wonder when it would end. So a plateau is good, and I still have lots of faith of better days to come.
It’s hard for me to accept that I won’t be teaching yoga anytime soon, but that’s just what’s happening now, and to fight it would use energy I need for healing. I miss you all so much, and I miss yoga so much, but that will come. For now I do daily meditations, breathing exercises, and lots of reading. I thought I would share with you a few of my healing practices that I have found helpful.
Peace & love (in these unsettling, but hopefully positive shifting times) Renee
I miss you all so much, but I have unfortunate news. I have been ill since mid March and my health continues to worsen and I have become very weak and unwell. I am fighting everyday to make it to the next medical appointment so that I can get more answers. For now, I have none. I use the mantra Time, Patience, and Deep Breaths, to help me get through the days, and knowing, at some point, this too shall pass.
I can not begin to guess how long this experience will last for me. I try to take my health one day at a time (with lots of yogic breathing exercises!). And since we are beginning to see restrictions of social distancing lighten and businesses start to reopen, I needed to let you know that I can’t promise a return to teaching anytime soon. Right now I need all my energy to get well again.
I really hope you and your loved ones have been happy and healthy over these last couple months, and continue to stay that way. I hope you have found ways to bring yoga into your days for keeping your health and spirits up.
If you have any questions, I will do my best to return emails when I can.
What does it mean to be embodied? And doesn’t yoga already take care of that? When we take a closer look, the answer might surprise us.
Think of embodiment on a continuum. On one end we have exteroception, in the middle proprioception, and on the far end interoception. Each of these points says something about where we place our attention: outside us, part of the way in, or deeply inward.
Exteroception deals with the question, “What’s happening around me?” When we’re engrossed in the latest Hunger Games film, scanning a crowd for a friend, working out and hear our favorite song, or note the tears pooling in a friend’s eyes—these are examples of exteroception.
Proprioception deals with the inquiry “Where is my body in space?” When we sense where other people or objects are, and know the relative size and movement patterns of our own body, that’s proprioception. It helps us navigate our world without knocking into things or, as often happens, other people. If you’re a weekend warrior, athlete, or yoga practitioner, you need well-developed proprioception; it’s an integral part of good movement.
Interoception addresses the matter of what’s happening inside our body. In the interoceptive space, attention turns inward. Awareness matures and becomes subtler. Interoception can be seen as mindfulness expressed in the body. And in the words of renowned researcher Stephen Porges, it can be thought of as our “sixth sense.”
Interoception has a few requirements. It asks us to:
Let go of any predictions of what we’ll encounter.
Resist becoming “fixed” on a particular sensation.
Turn down our mental chatter or narrative.
When we’re truly practicing interoceptive awareness, we enter the body without expectations. We attend to momentary sensations in the body as they fluctuate from one point in time to the next. And we can move awareness after a few moments and not become immersed in one sensation too long.
What’s the relevance of interoceptive awareness to our health and well-being? It turns out that many illnesses—anxiety, depression, gut disorders, eating disorders, and more—are diseases of disembodiment. In these illnesses, awareness becomes skewed. In chronic pain syndromes, for example, we tend to predict what we’ll encounter, but to remain there ruminating about it. “I think that shoulder pain’s about to start up,” we might say. “Yep, there it is. In five minutes it’s gonna feel sharp, like it always does, and then I’ll get that stabbing pain that lasts for hours.” Then we stay in that same area of the shoulder, refusing to move our attention. Should the pain actually let up, it creates a cognitive dissonance. We feel a disparity between the identity of pain and freedom from pain. The freedom is actually harder to integrate; it’s at odds with our pain-centered self-concept. Our mind cancels out the comfort, and wires the pain response in further.
The Continuum of Embodiment is a framework for understanding several things: First, the extent to which we inhabit our interior. Second, where we place our attentional spotlight, as it’s called in MBSR and mindfulness: outside us, on the outer layer of the body, or deeply inward. Third, the continuum of embodiment refers to the degree to which our awareness is gross or subtle.
Interoception evokes the quality of the relationship between our mind and body. Can the mind move out of its comfort zone? Can it learn to tolerate and even seek out the gentle surrender, the humility required to enter the wilderness of the body? Can it cultivate a sense of neutrality, a kindness toward the pain and suffering it finds inside?
In the end, it’s not all interoception, all the time. It’s the dynamic interchange between the three kinds of attention that benefits us. And we might ask ourselves: as yoga practitioners, teachers, or therapists, are we engaged more with proprioception as beautiful movement or interoception as deep awareness?
Our response is significant. Neuroscientists are beginning to study the effects of interoceptive awareness on our brain, in our immune system, and in our emotional lives. The results are astonishing: Embodiment, as it turns out, is vital to our health and well-being. It may also be a doorway into higher consciousness.
This post was republished with permission from LA YOGA Magazine. You can find the original post here.
When we think of trauma, we often imagine an assault from the outside. But when someone is diagnosed with a serious illness such as cancer, the attacker is on the inside. People often report feeling betrayed by their own bodies.
That sentiment is common to students in Bobbie-Raechelle Ross’s Yoga Nidra class at InspireHealth in Victoria and Vancouver. Attendees come to the centre for physical and emotional support with cancer care beyond medical treatments.
“They don’t feel safe because their body is too unpredictable. Instead of focusing on their capabilities, their view of their body becomes negative,” says Ross, a yoga teacher with 500 hours of training.
This sense of being betrayed by one’s own body is also common to people in recovery from addictions, or who have experienced abuse, says Ross. She witnessed this scenario repeatedly when teaching yoga at a mental health facility and alternative high school in Winnipeg before moving to the West Coast. Hearing positive feedback about the overall effects of yoga on her students inspired her to study the phenomenon more deeply. She embarked on a diploma in yoga therapy (almost complete), and is also working towards qualifying as a registered professional counsellor.
People with cancer or other serious illnesses may numb out, dissociate, or become hyper-vigilant – all symptoms of trauma held in the body. Like abuse or assault, a serious illness threatens personal safety, and may even attack self-perception.
Suddenly, a person becomes a patient, and the illness is in charge.There may be confusing medical tests, long periods of waiting for results, and uncomfortable or painful treatments. A person may feel dependent on doctors for access to information and specialists. Choice and personal agency are compromised.
Because symptoms in cancer patients are similar to those of other trauma survivors, Ross uses trauma-informed techniques when she teaches. For instance, she talks almost continuously throughout the class.
“Silence and stillness can be difficult for people who have experienced significant trauma,” explains Ross, “because they can get caught up in the chatter of the mind.”
To avoid this internal chatter, Ross encourages students to develop interoception – the ability to perceive sensations in your body, including hunger or thirst, muscle tension, butterflies in the stomach, or excitement. Interoception skills are strongly correlated with resilience. In other words, people who are better at paying attention to their bodies are better at bouncing back from adversity.
Where regular yoga classes may begin with a silent meditation, Ross opens with a guided grounding exercise, inviting students to notice their bodies’ contact points with the floor or chair.
During the asana portion of the class, Ross invites her students to ask themselves, “Am I in my body right now? Where am I? What am I noticing in my body right now?”
“When our interoception skills are still growing, we can spend too much time cognitively getting wrapped up in the stories [related to each sensation]. My goal is to provide a somatic experience where students can feel safe to observe their own body, the sensations, or lack of.”
Ross says it can take a few classes for students to warm up to the practice, but the difference is noticeable.
One woman was particularly frightened of CT scans, partly because of the lengthy time she had to spend inside the noisy machine. After taking Ross’s Yoga Nidra class for a month, she had a different experience.
As the scan began, the woman noticed signs of her body becoming hyper-aroused: her heart was racing and she felt sweaty. But then something new happened – she remembered Ross’s voice leading her through an exercise called Rotation of Consciousness. “Right big toe, second toe, third toe….”
“She was able to self-regulate using this coping mechanism,” says Ross. “She had no choice in the scan; it had to be done. But she could choose to tap into this tool and come out less overstimulated.”
Ross has dozens of anecdotes like this, where students share how a sensation-focused yoga class has raised their confidence.
“Having this reminder that you have a body and all that it’s capable of can be a really empowering experience moving through trauma,” says Ross. “Instead of focusing on all the negative, focus on awareness of what your body can do for you.”
In coming weeks, Ross will be taking her awareness to Turning Point Recovery Society. There, the soon-to-be Yoga Therapist will help to launch a yoga program for people building new relationships with themselves after quitting a relationship with substances. As she did with the patients at InspireHealth, Ross will be gifting her new students a safe space for connecting with their bodies.
I have been teaching a fair amount of physically challenging yoga these days. At my studio, the months of January & February tend to bring out the goal of getting in better shape, and I tend to see an interest in the more physically challenging classes… I too can relate to the motivation to getting more fit, and I go through phases of using my classes for this goal. However, teaching from the sole intention of “getting in shape” has a short shelf-life for me, at least from a yoga point of view. I inevitably crave to return to the slower paced classes which provide opportunities to be truly present to myself. It’s my experience that when classes are fast-paced and overly directive, we may be getting a good answer to our fitness needs, but we miss the depth of the learning yoga can provide us.
When we do a yoga asana (pose) we should have the time and space to truly experience it in the moment for what it is. It should never be about performing the perfect pose—a pose is like a living thing that changes and evolves from day to day, and we should be able to meet it with the questions, “What do I need to understand in this pose right now? And what do I feel?” In classes where we are rushing we miss this. Something as simple as feeling the point of resistance in our body tells us something; it creates awareness. For example, it might be telling you that this is enough for me right now, or I’m really holding on right now, or simply, I really need to pay attention to this part of my body right now. Resistance is your body’s language saying “slow down, pay attention”, and if you over-push yourself into a pose, you miss the lessons of that.
As a yoga teacher, I am an educator. My job is to help you learn more about yourself: what your natural limit is, what feels appropriate for you in the moment, where is your resistance coming from, and what it is telling you. I want you to use those internal observances so that you make a choice that is conscious. It’s not my job to push you past your limits; it’s my job to entice you into the depths of your own understanding. No one can walk your path. If you override your physical reflexes, your awareness, the speed with which you want to move, that is not about learning, it’s pushing, and it says that progress in yoga is only about going further in the pose or to look a certain way. Maybe the progress in yoga for someone is accepting themselves as they are, or believing they are good enough and can simply enjoy where they are in a pose. So if you choose to step into a deeper experience then I feel it should be from a place of readiness, and benefit in your learning of the pose.
As you read this, I hope you can relate to some of what I’m saying and have experienced how yoga can be much more than a workout (And if you can’t relate, I wonder if it might be time to try some different classes?) Yoga can be many things, and there’s no argument that it can provide you with improved fitness, but it’s my opinion the greatest benefit comes when you stop pushing and truly listen to your body and let the asana show you the questions, not the answers.
Many of you who practice yoga regularly will be familiar with Boat Pose (Navasana) and have probably come to think of it as a core strengthening posture. This is definitely true, but it’s strengthening benefits are more than just the front abdominal muscles. Boat Pose is also an excellent choice for the deep stabilizers of the back and the hip flexors.
When practiced with attention to posture, boat pose demands activation of the deep stability muscles – specifically the erector spinae muscles of the back. The erector spinae muscles are a group of paired muscles and tendons which run the length of the spine alongside the vertebral column, and when working together they extend the spine and help to maintain erect posture and stability to the spine. When these muscle get more active and strengthened in your poses, it assists maintaining better posture in everyday activities, and is often under valued.
In order to get the benefit of strengthening the back stabilizers from boat pose, start with the intention of good posture and move gradually into the pose without losing this intention. It can be very easy to get rounded in the back in boat pose, so as you first sit, generate an upward lift coming from the breast bone (the sternum) and feel a lengthening through your spine. Then feel the core engage around this posture and slowly lean into the various versions of this pose (below).
Option one: lean back with the spine straightened keeping the feet on the ground.
Option two: progress to lifting the feet off the floor, while maintain the straight back posture. If you find yourself starting to slouch, go back to the first option.
Boat Pose is also a very effective pose to strengthen the hip flexor muscles. Many of us could benefit from hip flexor strengthening but don’t even realize it. The hip flexors (psoas, ilacus, rectus femoris) are nortorius for being over tight and contracted in many people and consequently can cause posture issues (e.g. hyper lordosis) and back pain due to its attachment to lumbar spine. However, for some of us, it can be the opposite—over lengthened and/or weak hip flexors, which is often paralleled by tight hamstring muscles. When this is the case, boat pose is an excellent strengthening choice. Moreover, a lot of people don’t realized that a tight muscle can also be a weak muscle. So if you’ve been told you have tight hip flexors, this doesn’t necessarily mean they are strong.
To test for hip flexion weakness: sit and bend one knee, other leg extended out. Hold your knee and lean back with good posture. Then try to lift the straight leg off the ground. If this is challenging this could be showing you that your hip flexors are weak or that your hamstrings are very tight, limiting your hip flexion. Either way, boat pose could be a good choice for you.
This single leg version of boat pose increases the challenge of the hip flexors (including rectus femoris), and it help build the strength and flexibility for the double leg version.
When finally attempting the full version of boat pose, being well warmed up and doing some hamstring stretching in advance can help with overcoming any tension in the hamstrings. Remember, to keep the spine elongated and, in this way, you will benefit through the back, hips, and the core.
A student once asked me why some of the people coming out to yoga only come once in a while, or drop in occasionally. Being a regular attendee to the classes, he couldn’t understand what these people thought they would gain from attending so infrequently. I had a very practical answer, I said, “For some people, taking yoga classes is a luxury activity, and more “life-pressing” activities get in the way of their attendance. Some people just don’t have the privilege of time, energy, or resources to attend as they would wish.” Many people have good intentions to do yoga, but on a priority scale, it typically gets knocked down on the list. For years I thought this was very understandable and realistic way to look at it, but I have had a shift in my thoughts on this one… Reflecting back on all the positive changes yoga has given me in my mind, body, and life, since I took up practice some 20 odd years ago, none of this happened by being occasional about it. It required regular practice, effort, and sometimes making tough decisions to forgo immediate desires for the long term wellness. Yoga is a unique discipline that can affect all parts of our wellbeing and literally change your life for the better, but you will only know this experience if you practice.
Physical change is constant in the body. All the cells and tissues of the body are constantly being replaced over the months and years, and we very much are remodelling ourselves anew with the activities and behaviours we engage in. Staying consistent to the physical practice of yoga, or any other discipline/sport, over time you will literally replace the cells in your body with new memory and abilities. So despite the common belief that you are too old or unwell to start something new, your body can change; it is amazingly adaptable when you approach your practice mindfully and smartly. All it requires is repeated, gentle exposure, and tissues will gradually remold in function and tolerance. I can honestly say from yoga, I am able to move more freely and stand with better posture now than I did in my 20’s.
It’s also not just one pose. The human body is such a marvel of connectivity through its joints, muscles, and connective tissue. True freedom of the body requires all the movements; it is as equally important to stretch as it is to contract our bodies, exploring all ranges and strengths about a joint, and linking that with other segments of the body to feel the depths of physical functionality. I can no longer teach the idea that one pose will be the missing “therapeutic piece” for someone’s improvement. The body’s structure needs the totality of the experience; it flourishes in the physical variety that yoga affords. Yoga can liberate the movement and function in your body, like few other physical disciplines. With dedication to the practice, one day you will look back and say, “I had no idea I could do that.”
Freedom in the body relates directly to freedom in the mind. In yoga, when you stretch and expand the edges of your physical expression, it translates to an exploration of your thoughts and feelings. Yoga cues us to slow down our movements so we can really connect to what is unfolding in our physical experience in the moment, giving us insight into the subtleties of mind-body connection. For example, a certain movement might trigger a certain thought pattern or emotional vulnerability, and we get to step back within ourselves to objectively witness this connection. In this way, the skill of mindfulness is constantly being rehearsed during yoga class, and by practicing yoga more often it helps you shift into “mindfulness state” more easily over time. The repeated practice of this results in a gradual unfolding of knowing yourself more objectively and intimately, and just like any relationship you cannot build it with a visit once a year. It takes time and commitment, but it is so rich and fulfilling when that relationship is truly developed.
Between the relationship of mind and body, there is also the breath, and in yoga breath control (pranayama) should always be practiced. It might seem strange that we need to practice breathing, something so natural and automatic to life, but harnessing the control of our breath has more effect on your physical and mental state than most of us can imagine. Your breath is the one part of your autonomic system that can be under your control, and therefore can be used as a regulation piece to affect our internal health and energy. Gaining mastery over your breath is like learning a life hack for your nervous system, yet so many of us have poor connection and control of our breath. We assume breathing to always be there for us without any effort, yet as the mind and body get disregulated so too does the breath (and vice versa). To correct this we need to relearn and develop our breath control skills, and this requires repeated exposure in order for it to become automatic.
I read a quote that says, “Yoga is not a work out, but rather a work-in.” In this day and age where chronic stress, anxiety, depression, and feeling like we can’t keep up with the pace of life, we have become disconnected to ourselves, so it is critical we find ways to restore our balance within. Yoga is this platform; we don’t need another pill, we need connection, and this is exactly what yoga provides us. But yoga is experiential… The benefits can’t be lived in theory. The fruits of this discipline only come with investment of time (as with most things in life), and this takes dedication and ongoing practice. It will never hurt you to practice yoga occasionally, but I promise you, if you make your practice a priority, one day it will take you down a journey of indescribable depth and open new freedoms and abilities for you. Yoga is not a luxury, but rather a foundation for healthy living.
End note I am aware of the privilege that comes from being in my demographic and how this plays out in having yoga accessible to me. There are many circumstances where yoga in a studio setting is not accessible—income level, where you live, access to transportation, clothes, the internet, your mental and physical health, etc. I have so much appreciation for organizations, such as Yoga Outreach, making yoga more accessible to everyone.
This month we are looking at Aparigraha, the fifth and the last of the Yamas as we explore the moral and guiding principles of the Yoga Sutras. Aparigraha means “non-grasping” or” non-attachment.” This yama teaches us to practice moderation—taking only what we need, keeping only what serves us in the moment, and letting go if necessary.
Aparigraha is the decision to not hoard or accumulate goods motivated by greed but rather to be truly mindful in your accumulation of material stuff. This can be a tough sell in this consumer culture of ours, but when we take a hard look at why we the feel need to buy certain things, we may start to identify the reasons behind the urges… For example, the fear of not keeping up or fitting in, or, it could be an attempt to fill feelings of some other emotional inadequacy. We can get attached to material goods and find ourselves wanting more and more, and at some level thinking we are what we have. This can be an endless cycle that never really fills the void of wanting and the perpetual accumulation of material goods can become toxic to our minds and our environments. Aparigraha reminds us to practice moderation—to step back and examine the motivations of our “needs” and whether they are actually “wants.”
In our thoughts we can also see Aparigraha at play in our clinging or attachment to wanting things to be a certain way. Often, in yoga, I see students getting caught up in an expectation or comparison mindset of how they should be able to keep up in class—either comparing themselves to others or an ideal version of themselves. Maybe they suffered an injury and their body can no longer do a move they could do before. You can see how there is an easy tendency to cling to that old way of being, but when we get in this comparing mindset we are out of touch with how we are actually feeling and we can then cause harm to ourselves. We must let go of our attachments to who we think we are, and become who we truly are. And while it may be scary, it will also be liberating.
In considering emotions, becoming attached to a positive feeling or a positive experience is completely human—why wouldn’t we want to feel happy for as long as we can? Happiness, joy and peace are important emotions to feel, but so too is sadness, anger and loss. To experience only the good stuff is to experience only part of what life has to offer. The school of life exists to allow us to experience and learn from every aspect of our being, the light and the dark, and to truly live, we must not push away the things we don’t want to feel, but allow them to happen, and know that this too shall pass. When we let the moment be what it is without either trying to cling to it, or to push it away, we can really say we’re living in that moment, allowing things to come and go, without the need to possess any of it.
The Sanskrit word ‘Parinamavada’ is the teaching that ‘everything is in a constant state of flux’. Indeed, change is the only constant thing we can expect in life. Just as the trees drop their leaves in Autumn so that they may grow new buds in Spring, we too go through changes every moment of every day. Material stuff comes and goes, our physical bodies are undergoing change every second with cells regenerating and bones rebuilding, and our thoughts and emotions shift and change continuously. The truth is, clinging to past or present moments will not bring us peace. This is the lesson of Aparigraha. If we are to awaken to the fullness of our being, we must learn to let go. When we practice moderation and non-attachment we are essentially saying we trust the flow of life, and within this, lies true freedom.
This month we look at Brahmacharya, the fourth Yama as we explore the moral and guiding principles of the Yoga Sutras. Originally, Brahmacharya was translated as celibacy, but there is a much broader interpretation of this Yama which is more relatable in this day and age. Brahmacharya can be equated to “energy moderation”. It’s about preventing the squandering on one’s energy through the misuse of the senses so that we are not urge driven.
Overstimulating environments, foods, music, movies, games, and yes, even inappropriate sexual behaviour, can all cause disturbances of the mind and emotions. If we let our senses rule our behaviour and spend too much time in overstimulating activities, it can leave us feeling wasted of energy for living a harmonious and fulfilling life. It’s good to look at your energy reserve like money in the bank—you don’t want to spend it all right away so that you have nothing left. With Brahmacharya in practice, you become a good “energy” manager.
In yoga class, I often reference Brahmacharya when I teach my students to balance their effort in the poses—to learn how to find just the right amount of effort to hold the pose without forcing or over engaging. When holding a pose it’s good to ask yourself, “What would I need to do, or stop doing, to stay in the pose for 10 minutes?” Most of the time you’ll realize you are putting too much energy into places where you don’t need it. Yoga should be replenishing to your energy, not depleting.
This is a great practice that you can apply off the mat as well, especially in tense moments like a job interview or being late in traffic. Practicing letting go of tension and reserving your energy for the moment. With time, you’ll notice that by not giving so much energy to wasteful stimulation, or body tension, you are banking your life force energy and feeling more healthy and at ease in all aspects of your life.
Today I want to offer a little information on what role yoga therapy can play in helping you gain better health and wellness.
Yoga Therapy, as the name implies, uses yoga techniques—postures, breathing exercises, and meditations to assist people towards a whole-person approach to healing. A yoga therapy assessment considers your physical body (posture, movement, injuries, digestion, etc.) alongside your breathing style, emotional/mental health, and personal history and goals.
Thinking about how yoga therapy helps, you might picture the yoga stretches releasing physical tension from your body, or the relaxing postures and meditations reducing mental and emotional stress… this is all true, but what people don’t realize is the biggest benefit yoga therapy gives you is ‘embodied awareness‘.
Embodied awareness, otherwise known as interoception, is simply the practice of being with your own sensations in your physical body. It is learning to being still within yourself and noticing what you feel, and come in touch with where you are in time and space. It gives you the awareness of your own internal experience and the learning of how to be at home in your own body.
Why is embodied awareness or interoception so important for health recovery? Many times even before we have a health diagnosis or condition we are turned off from our own awareness and sensations… we become dis-embodied. Overtime, we become more externally focussed, and as a result we don’t notice what it is that our body is trying to say and we don’t identify what it is that we need so that we can take action to get that need met.
So when we practice embodied awareness we become more at home with our own experiences. We become more accepting to our internal experiences, and we learn to recognize and listen to what our needs are and then take action to getting those needs met. This is how yoga therapy helps. It can literally be the key to understanding what it is you need to move forward in your health recovery.
This month we look at Asteya, the third Yama, as we explore the moral and guiding principles of the Yoga Sutras. Asteya is translated as nonstealing, and the message is clear, for a more peaceful and harmonious life, don’t steal. When we read this, we might conjure up an image of a person stealing goods or money from a person or business, but much like the previous two Yamas, there is more to consider here.
There are lots of things you can steal. You can steal someone’s time when you are late, or when you misuse the time allotted to a project. I remember being assigned a group project in university where the two other group members didn’t take the assignment seriously. Either they wouldn’t show up for group worktime or they didn’t engage in the work when they were there. I ended up doing the whole project on my own, and in the end they stood by and took credit for being a part. This definitely felt like they were stealing my time.
You can also steal someone’s energy, and in some cases, steal their happiness. I think of the many clients I know who work in situations where duties and hours seem to pile up over the years. Bosses or corporate environments with ever-increasing demands and coworkers leaving because of the stress and the remaining employees left to fight for a breath from under the workload. These work environments are stealing their employees energy, and eventually their joy from doing their work.
I also think of marriages or partnerships where one person demands more than the other. In a healthy relationship where both people are of able body and mind, there is a balance—a give and take, a division of duties. However, most of us probably know a relationship where there seems to be an upset of power: one person coming across as the selfless soul doing everything, and the other person acting selfish and lazy… and in some cases controlling.
Asteya also calls for us to consider what you consume. Because everything is interconnectected, whatever you receive is taken from somewhere else. Most of us don’t stop to consider all the different levels of energy involved in what they consume. What comes to mind the most is the resistance for people to pay for quality goods. Consumerism is complex and we are often blind of the background story; however, I always like to consider the craftsman, the local farmer, or small businesses where you have a direct relationship and understanding of where the product comes from. In these instances its good to consider the time and energy this person/business has spent. And ask yourself, “Is this really who you want to “steal” a bargain from?” If you are taking something, you need to consider how to give back the appropriate energy or amount. Energetically and karmically, you create a major imbalance if you take and don’t pay back.
You might ask, why is it that some people allow their power and energy to be stolen by another? In my years of working with individuals with this tendency, it often stems from a history of feeling unworthy, sometimes from negative childhood experiences, which can be very troubling and enduring. When a person takes advantage of someone whom they are meant to take care of and love, stealing their energy and power, it’s very damaging and they will never have the space to heal and grow.
I personally love pondering the depths of this Yama. In considering how we govern our own lives in accordance to Asteya it brings me back to the importance of how a well rooted yoga practice can help us develop the skill of mindfully and objectively looking at ourselves to notice how we think and behave, and sometimes to reveal our dark selves. In all of us there are parts that we are not so proud of—maybe for some of us we have been stealing by taking advantage of someone or over consuming past our needs. When you recognize this within yourself, it is helpful to call upon the previous two Yamas—Ahimsa and Satya, and move forward with an earnest interest of truthfulness and kindness towards yourself, and positive change will occur.
As part of my blog series on the Yamas and Niyamas, today I’m writing about Satya, the second Yama, which translates as truth (or not lying). In its practice it means being honest in our words and actions with ourselves and those around us. Living our lives in accordance with the moral standard of truthfulness is of course a good thing to do, but can be perplexingly difficult. Satya is layered and complex, but well worth the investigation.
We are confronted with Satya hundreds of times a day, and most of us choose to be mostly honest in our daily lives in our relationships, purchases, jobs—abiding by this moral standard to keeps the world civil. However, even the most truthful of us are not unfamiliar with “white lies”. Sometimes these white lies get told because they feel fleeting or insignificant. Some get told under the guise of kindness, such as telling your friend their new dress looks great when, in your opinion, it is unflattering. In some cases we deceive to make ourselves look better, such as “stretching the truth” in a job interview. If you take notice of your thoughts and actions, do you see these seemingly small deviations from the truth and then ask, “is there a cost?” Without needing to have an answer, I simply think we would benefit from taking a closer look at why we lie, and perhaps tell ourselves more… Are we doing it out of kindness, and consider the consequences of our choices beyond the immediate moment.
Truth is not always obvious; it can be concealed by a need for protection and safety, and it is not uncommon to hide the truth from ourselves. I often ask my students in class, while in a more relaxed, restful place, to look within and ask, “What is your truth?” When we slow down and connect with ourselves at a deeper layer, sometimes nuggets of truth come to the surface. In yoga, I’ve had uncomfortable truths be revealed regarding big choices in my life, such as changing careers or ending relationships. These truths were buried deep because recognizing them came with a more turbulent path, and I think it’s human nature to avoid these stresses, at least until the time is right. This tendency to protect ourselves from big upheaval in our lives is understandable, but when hidden truths do come to the surface, it’s best to take note because I’ve found you can’t stuff them back down once they are known.
Once you have named your truth, not acting on it can manifest in a myriad of ways such as digestive issues, stress, anxiety, or a variety of physical and mental ailments. Being truthful with ourselves is best served with a little bit of Ahimsa, the first Yama we explored in last month’s blog, representing kindness. The relationship between the two Yamas is nicely explained in how one might practice yoga. If, for example, you push yourself past a level you are ready for, this is being untruthful. Some people are incapable of doing certain poses due to mental trauma buried deep within and pushing past can lead to physical injury but also reveal deep-seated fears and sources of trauma. Sometimes its hard to be in the moment and be confronted by our truth in class, but when we are confronted with the inability to do a certain pose because of a disability or emotional connection to it, we serve ourselves best by acknowledging our reality honestlyand kindly. There will be many truths about ourselves we don’t like in class or out of class; bringing a little self-compassion alongside the truth helps us move forward with it in a healthy way.
I reflect on how most of us are earnestly working towards betterment within ourselves and trying to live our best lives. However, when you do choose the path of untruthfulness, the dishonesty can come at a cost. You can try to reframe the lie or block it from your thoughts, but your deeper self knows, and bit by bit the body churns and wrestles with that untruth until you are physically and mentally unwell. I suppose the fact that it never goes away, but rather morphs into internal discord, is the karmic energy of it all. It’s been my experience in life that Satya, or living a life of truth, is very much at the core of well-being and peace…
Ahimsa, the first of the Yamas, translates to non-violence or non-harming, and is at first glance, obvious. It isn’t any mystery that in order to live at peace within our own conscience, and in the world, we should restrain from harming or violent behaviours. But there are more subtle layers to this Yama. Consider how we can hurt ourselves by working long hours and not taking care of our health, or how we can be violent onto ourselves in the negative, judgemental thoughts we say to ourselves many times a day. Sometimes it’s our lack of action that can be harming, such as choosing not to recycle or not following through on a promise. When considering Ahimsa in our lives we need to consider the whole picture of our actions and the impact they have both immediately and down the road.
To get started, it is helpful to consider the opposite of Ahimsa—kindness and peacefulness. So in every negative thought, attitude and interaction we have, we can ask ourselves how does this affect peacefulness in myself and others, and is it kind? For example, consider the rude driver who sweeps in and steals the parking space you’ve been patiently waiting for. Do you flip them the bird and shout obscenities? It’s tempting, but the spike in blood pressure, tension in your body, and the lingering feeling of agitation throughout your day, would argue otherwise. When we refrain from harming actions towards someone, it certainly brings benefit to the other person, but it karmically benefits you as well since how you treat others determines how much suffering you experience in the end. Even though the driver wasn’t kind to you, when you mirror the unkindness back, it has a ripple effect, surely to affect more negativity to you and others in your day.
This karmic relationship to Ahimsa can be even more significant when dealing with family or friends when you feel resentment towards them. Pause to consider how resentment develops from a history of negative interactions and how these past experiences are ultimately affecting your peacefulness today. This can be a tough pill to swallow when there is a lot of hurt… harbouring resentment towards another can come from a long history of really harmful behaviours, and it is within everyone’s right to say enough is enough, and I won’t be subjected to this behaviour anymore (that would be practicing Ahimsa onto yourself). However, often it is more subtle, and your feelings of resentment can come from a place of fear or vulnerability within yourself, and so you see each new interaction as a threat in some way, and sometimes it is just a threat to how your ego perceives yourself. So in practicing Ahimsa, whenever we feel that sense of resentment surfacing, we need to examine the situation for what it is in the moment. Are you resenting what is actually happening now or is your reaction based on a history of experiences that compounds the intensity? How do your negative thoughts towards that person affects your own inner peace in the moment? When you stop and examine the situation deeper and further, you can choose actions towards more kindness and peacefulness, by judging the moment for what it is now and not the past, and you are the one that will ultimately benefit in the end.
So whenever you recognize moments that take you out of your own peace and kindness, I encourage you to inquire a little deeper to the thoughts behind your thoughts, and the actions behind your actions. This will guide you on your choices and likely lead you to a more peaceful place of action. Practicing Ahimsa is sure to bring greater good to your relationships with others and all of nature, and ultimately, back around to yourself.
Modern yoga has many influences and interpretations, but in its origins, much of yoga’s wisdom is based off the Sanskrit manual, the Yoga Sutras, written prior to 400 CE by Sage Patanjali. It offers guidelines to have an enhanced and more fulfilled life emotionally, mentally, and physically. It outlines an eightfold path for self-transformation and realization through the practice of classical yoga.
If you’ve been practicing yoga for a while you would be familiar with some aspects of the path outlined in the Sutras such as the yoga postures (asanas), breathing techniques (pranayama), and meditation. However, you might not know much about the other steps, including the Yamas and Niyamas, which are ethical and core values to live by for a more harmonious and peaceful life (with yourself and in your relationships with others and all of nature).
The Yamas and Niyamas are not so much about strict “must do’s”, but rather a set of guidelines that when practiced encourage a more virtuous, contented, and spiritual life. The Yamas are divided into five categories and are concerned with restraining behaviours which produce suffering and difficulty, and to live more ethically. The Niyamas, also divided into five categories, are lifestyle observances to encourage behaviours that lead to greater happiness and ease.
Brahmacharya (energy moderation)
Tapas (self discipline)
Ishvara Pranidhana (self-surrender)
Online you can find many articles written on the Yamas and Niyamas since there are many ways in which we can interpret and practice these steps. Currently I’m in the process of reviewing them for my own study and I plan on sharing what I learn about each one from a practical point of view (both in class and in blogs). To get started I have a link to my first one: Ahimsa (non-violence/non-harming). If you are curious to learn more about this yoga wisdom please follow along!
Whether in yoga or simply standing and waiting, many of us have a habit of locking our knees. This is also referred to as hyperextending the knee joints, which is essentially pushing the knees back so far it reaches the end limit of the joint’s range of motion. Pushing the knee joint to this limit can place strain on the ligaments, tendons, and can also wear down the edges of the cartilage. Yet, when we lock our knees, there isn’t any pain, and in fact it feels effortless. This is because the damage to cause pain happens slowly overtime, and locking a joint actually requires less energy since there is less activation in the muscles than neutral posture – essentially we are riding on the structures of the joint to hold the position.
Locking the knees extends to a bigger picture of negatively affecting the whole body’s posture. When one area of the body is forced to an extreme, somewhere else in the body shifts to compensate to bring the balance back. When a person locks their knees in standing, this often forces the pelvis and spine to shift in posture. The image below shows two postural types that occur with locked knees: sway back posture and hyper-lordosis. Both can cause pain in the back (and neck) and eventually cause stress to the structures of the spine.
Unfortunately, locking the knees and the subsequent postural accommodations don’t just show themselves in standing still, they transfer to all our movements and activities, such as our yoga postures. Some commonly affected yoga postures are Triangle pose (Trikonasana) and the standing balance poses such as Tree (Vrksasana), and Dancer (Natarajasana) – see images below. By locking the knees in these postures, our alignment and safety is affected through the spine.
A Yoga Practice to Bring Awareness to Unlocking the Knees
Yoga provides us with a discipline from which we can learn to correct this habit and improve our posture. To bring more awareness to how we posture our knees start by practicing how you stand in Mountain Pose (Tadasana). In Mountain Pose, create a solid foundation in your feet: posture your feet straight ahead and ground evenly on all four corners of the foot. From your feet bring awareness to the posture of our knees, and if you feel them locked, practice generating a little give, or softness, to the joint (not bending, the legs still remain fairly straight). Then from the neutral knee posture notice how this affects your posture all the way up as you lift and lengthen.
Then choose a standing balance posture from which you can practice holding the knees in good posture, e.g. Tree or Warrior III (image above). As you challenge yourself on one leg you may realize that it’s not enough to feel softness at the knee joint, but also necessary to generate a sense of engagement of the posterior knee muscles to prevent the joint from pressing back.
Then practice Pyramid Pose (Parsvottanasa) with the focus on the front leg and the posture of the knee. As you enter the pose, find your base by grounding evenly and firmly through all sides of the front foot and gentle press the big toe mound into the ground. From there, feel the line of activation that travels up the back of the leg to behind the knee. You are aiming to have the front knee straight without locking, and see if you can sense the engagement in the posterior knee muscles at the same time. This pose is especially good because the posterior leg muscles are stretching, but we practice activating them in this lengthened position.
As we near spring some of my friends and yoga clients who love bike riding look forward to another season of getting outdoors. Cycling is excellent fitness; it can significantly improve cardiovascular health and develop leg strength. For those of you who ride often and enjoy longer distances, there is the concern, however, of developing tension in the back, hip, and leg muscles from the static forward leaning and hip-flexed posture. I have found yoga to be extremely helpful in bringing the body’s balance back. A routine that focuses on opening the front of the body, and especially the hip flexors, can ease this tension.
YOGA SEQUENCE TO EASE THE TENSION FROM RIDING
As a starting base to warm up the spine, complete a few rounds of Cat (top left) and Cow (top right) Pose. As you alternate between flexing and extending the spine, take note of the balance between these two motions and throughout the various segments of the spine. As you come across any area that feels restricted in the movement feel free to pause and hold the shape to deepen the experience into those areas.
2. Thigh Stretch
Next move to lying on your front (prone lying) and see if you are able to bend one knee and grab your foot to gently draw the heel towards your bum. If it is difficult to reach back and get a hold of your foot, you can use a yoga strap around your ankle to assist. It is important that when you come into the knee bend, the front of the hips don’t lift off the floor—you want to feel grounded through the front of the pelvis, especially on the side you are stretching. If you feel your front hip bones lifting off the floor, back out of the stretch a little and try engaging your abdominal muscles before bending your knee in. If this still doesn’t work, or if you feel any discomfort in your low back, you can do this thigh stretch lying on your side instead. Stay with the stretch for four slow breaths, and depending on the degree of tension you feel, consider doing each leg a second time.
3. Locust Pose
Next give Locust Pose a try. It is a great counteractive pose for riders as it strengthens the back extensor muscles (which may be over lengthened and/or weak from the forward leaning posture), and it opens the front body. In this pose you want to engage the back muscles to get a lift of both the upper and lower body, keeping in mind that the height of the lift is totally up to you based on comfort in the back. Also, as you lift the head and chest, let the arms come off the floor as well and draw the shoulder blades together (without shrugging the tops of the shoulders). The legs are lifting at the same time, aiming to get the knees just off the floor and creating a sense of lengthening in the body by stretching the legs back and reaching forward through the crown of the head. Try holding this pose for 3 – 4 slow breaths. As you develop your endurance for this posture, challenge yourself by staying a little longer and doing more repetitions. (Other back extensions such as cobra pose would be suitable here too).
For a progression from locust pose, you could build up to doing Bow Pose (right), which really opens all aspects of the front body. Keep in mind, this pose may be too aggressive for the individual with restricted range of motion in the hip flexors or anyone with a back condition compromising their spinal extension, e.g. stenosis. You should be able to do the thigh stretch and locust pose easefully before attempting this pose.
4. Puppy Pose
After the locust pose and Bow Pose, it tends to feel balancing to come back to kneeling and briefly stretch the back into the reverse motion. Often in class I’ll suggest doing another cat stretch or child’s pose.
For Puppy Pose (above), start on all four’s and walk the hands out in front for a long reach under the arms (hands shoulder with apart). You want to keep your hips stacked above the knees. Then let the head and chest relax downwards between the arms to feel the stretching under the arms, along the sides of the torso, and across the chest. Stay here for 3 – 4 slow breaths.
5. Kneeling Lunges
Onto the kneeling lunges—probably the most important aspect of this program in order to stretch the hip flexors. The kneeling lunges can be awkward and challenging when you first learn them, but well work the effort for cyclists! Keep in mind it is good to set yourself up for success by adding a little comfort and support in these poses. For instance, you can add padding under the knee on the floor and/or you could do these lunges beside a chair or bench to steady your balance.
First come into a high kneeling posture with one foot forward (image top left), and before you shift your hips forward into lunge, lengthen the low back by tilting the tail bone under (posterior pelvic tilt) and maintain this tilt as you lunge the hips forward (image top right). Make sure the front foot is far enough ahead that the knee lines up with the ankle below.
The second two lunges, from the images above, demonstrate additions to the basic lunge by reaching the outside arm overhead (image bottom left) and then revolving the body with one hand on the hip (image bottom right) to create greater lengthening down the lateral chain of muscles. On the revolved lunge, I rotate my trunk towards the front knee side and place my outside hand on a block. Instead of a block, you could reach your hand to the ground if this is comfortable for you, or for more height under the hand, you can rest your hand on the chair/bench. Stay in these lunge postures again for 3 – 4 slow breaths each.
6. Revolved Kneeling Lunge with Thigh Stretch
This posture is for those of you who are ready for a deeper release into the thigh and hip flexor. It is important that you can competently do the previous lunges before adding this one into your routine. With the revolved kneeling lunge, you reach back with the opposite hand to foot to add the knee bend while holding the lunge. In the image above, I am demonstrating with a block under my hand for some support and to lift in my posture.
7. Supine Hamstring Stretch
Finish on your back to stretch the hamstrings. In this pose I am demonstrating how you can use a yoga strap to assist the drawing in of the leg and use of the strap to dorsiflex the ankle (toes towards shin) for greater stretch into the lower leg (calf) muscles. Stay in the stretch for 3-4 slow breaths and do each leg once or twice depending on the level of tension you notice.
After completing the hamstring stretch, gently draw both knees towards the chest for a little hug, and then extend both legs out, arms at your sides to finish in Savasana, resting on the ground for however long feels good.
I hope this routine brings balance back into your body after those long rides and keeps your cycling pain free!
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