Yoga

Ever notice how you feel after practicing yoga? You are probably feeling pretty emotionally centered and energized. Yoga helps us work with how emotions live in our bodies, how they affect our thoughts, our feelings, and our behaviors. Most of us are not fully aware of how our emotions are living in our bodies. We know we feel anxious, sad, frustrated, but we sometimes fail to understand where the feelings are coming from. Yoga and its practices – the asanas (postures), breathing, deep relaxation, and meditation all help to connect the link between body and mind. Yoga has been shown to enhance overall well-being through a sense of belonging and connection to self and others, as well as, to improve the symptoms of anxiety, depression, and PTSD. Yoga has also been shown to have physical effects on the body, on a biological level, helping to increase the levels of gamma-aminobutyric acid, or GABA, a chemical in the brain that helps to regulate and calm the nervous system.

There’s a ton of research and articles on the internet for you to find on Yoga and its therapeutic benefits, which overwhelmingly conclude that Yoga and its practice yield beneficial effects on four key physical and psychological areas. These four key areas are supported and detailed by ongoing research conducted at Harvard University and Boston Medical school by Sat Bir Singh Khalsa and his colleagues. Sat Bir Singh Khalsa is a researcher in the field of body-mind medicine, specializing in yoga therapy.

1. Fitness

Yoga as a physical exercise can improve overall fitness, strengthening muscles, improve posture, breathing, flexibility, and coordination. When practiced regularly there’s an improved sense of self-efficacy in body movement and physical activity.

2. Self-Regulation

Yoga helps in teaching how to regulate emotions, regulate stress, and over time, and consistent practice helps to build resilience leading to equanimity in the face of strong emotions. This leads to an overall sense of psychological self-efficacy, mental stability and mood stability.

3. Awareness

Yoga teaches us how to focus our attention through its mediation and breathing components. This practice helps us to gain awareness of our body and our feelings as they live within our body. This leads to an understanding of mindfulness, being present and connected to the here and now, which increases concentration and productivity. With dedicated practice, there’s the development of meta-cognition, the ability to separate from oneself and step back from your thoughts. To see that you are not your thoughts, and that you have control over your thoughts, and that you can control your reactions to your thoughts.

4. Spirituality

Yoga has been shown to lead to transcendence, life-changing transformations over long-term practice due to arriving at unitive states of flow. Flow is being one with the Self, engaging with the world in a way that is aligned with who we are so that we experience positive emotions most of the time. This results in psychological change that includes new perspective and perception of life, meaning, and one’s purpose, for the better. This is what is meant by “Living my best life.”

One of my favorite mantras to meditate on, especially when dealing with anxious thoughts: “Thoughts are just visitors, let them come and go.”

These four areas are essential to one’s physical and psychological well-being; ideally, we want to be content in these areas. The more content and fufilled we are in these areas the happier we’ll feel with ourselves and in our lives. Yoga is a multi-component practice that includes – asanas (postures), breath work, deep relaxation, and meditation making it an ideal practice for improving overall well-being. Yoga practice works on both cognitive (mental) and somatic (body) components, making it beneficial to all four areas. Next time you are on the mat take notice, how do you feel?

Maribel Allaria is a psychotherapist who currently has her own private practice as a life coach, where she also offers restorative private yoga sessions. “I help people overcome challenges, improve their mindset and create a thriving winning psychology. My approach to healing is behavioral and I like to incorporate positive psychology techniques. I truly belief that mediation, mindfulness and yoga are fundamental in learning how to heal while living in today’s ever changing fast paced world. I started my own yoga journey 9 years ago, after the birth of my son left me with anxiety. After seeing a therapist I chose to use meditation, mindfulness and yoga as a path to heal myself. That path I chose has healed my anxiety, but most importantly it has become a way of life for me, one that keeps me living in the here and now, present to my current experiences and in touch with my authentic self. Mindfulness is about learning how to live in the space between the stimuli and the reaction, realizing that you can pause, observe and choose how to react, so that it is with intent and authentic of self. Yoga practice and teachings has been the mother of it all, incorporating meditation, mindfulness and the body and mind connection.”

Instagram: @maribelvallaria

http://maribelvallaria.com

When I first started yoga, I viewed props as “crutches” to help me as a beginner and then leave behind as I developed my yoga skills. This idea was wrong in at least two ways. First, props aren’t crutches, but rather tools to help you deepen the pose and achieve proper alignment. Second, props can be used by any yogi, no matter the level of experience. This blog will outline four basic props and how to easily incorporate them into your practice. The good news is, these props can often be exchanged for common household items, allowing you to try them out in poses before spending money on the real deal.

1. Blocks

Yoga Blocks

Yoga blocks can be used for balance and support in many poses. You can use books instead of blocks if you don’t have blocks at home. Make sure to play around with different heights to find the best one for you, it may vary depending on the pose.

When To Use Blocks

Any pose that makes you wish the floor would come to meet you halfway is a good pose to use a block. For example, in Triangle pose, place a block on the outside of your front leg and rest your bottom hand on the block. Try starting with the block at its tallest, then in time work on getting it to the middle, or lowest height before being able to reach the floor with your bottom hand. You can also use blocks to help with balance, such as placing a block under one or both hands for support in Warrior III if you are unable to balance with your arms outstretched in front of you.

Finally, you can use blocks as support under the back or legs. For example, under the sacrum in Bridge Pose, or under each leg in Cobbler’s Pose. Adding extra support allows the muscles to relax into the pose more easily. A few more of the many options for using blocks include: place under both hands in Camel Pose or Wide-Angle Forward Fold, use the lowest height under both hands in Upward Facing Dog to take strain off the wrists, use as a foot stand for balance in Eagle Pose, or place under your seat in Pigeon Pose. In my opinion, the block is the most versatile prop and is a great one to try for your first prop.

2. Pillows and Bolsters 

Pillows And Bolsters

From small pillows to large bolsters, the extra cushioning is great for restorative poses, which are typically held for several minutes. As with blocks, you may need to try different sizes to find the best support in each pose.

When To Use Pillows and Bolsters

Pillows can provide extra cushion or space that can make many poses more accessible or more comfortable. In some poses, you may find you need more support from a bolster if your pillows are too flat or small. Place pillows or bolsters under each leg in Reclined Goddess Pose or Cobbler’s Pose. Place under your seat in Hero Pose or Pigeon Pose. Rest your legs on pillows in Reclined Supine Twist. Finally, using a pillow for its main purpose, as a pillow under your head in Legs up the Wall or Savasana.

3. Straps

Straps

Straps come in a wide variety of lengths and styles for purchase. At-home solutions include ties, scarves, or belts. Straps will help you deepen stretches without compromising the position of your back and can be used in many poses.

When To Use Straps

I love using straps for my tight hamstrings. In Seated Forward Fold, wrap a strap around the balls of your feet and hold one side of the strap in each hand; gently pull yourself toward your feet with the straps, keeping a straight back rather than hunching over to force the pose.

In Cow Face Pose, if you are unable to bind your arms behind your back, hold one end of the strap in each hand and slowly wrap the strap around your wrist to bring the hands closer together with time. Use a strap to modify King Pigeon or Dancer Pose by looping it around the front of your foot, just below the toes and holding the other end with your hands to slowly bring your bent leg closer.

4. Blankets

Blanket

A folded blanket is an easy prop to have on hand and can be used in more ways than you might think.

When To Use A Blanket

Use a folded blanket as support under the knees in any pose with the knee on the mat such as Low Lunge, Cat/Cow, or Gate Pose. A folded blanket under the wrists, with the wrists being higher than the fingertips, can reduce wrist pain. Use a folded blanket under the wrists in Upward Facing Dog, Downward Dog, Cat/Cow, or any pose where you put weight into the hands with your wrists at a 90-degree angle. A folded towel under your seat in Hero Pose or Child’s Pose will work if a pillow is unavailable or too large. Finally, use a blanket to be warm and cozy during savasana.

Find Other Props To Expand Your Practice

These are only four types of the many yoga props available. A quick search of the web will reveal that there are lots of other options you can use as needed. For example, sand bags, eye pillows, wheels, wedges, gripping gloves or socks, the list goes on. Whatever props you use, use them with confidence, and know that they are great tools to further your yoga practice rather than a sign of weakness.

Carly Williams, YogaRenew 200 HR Graduate

I am a full-time working mother and wife. I have been practicing yoga at home for many years. I started yoga because it can be done at home on my own schedule. I stuck with yoga because it benefits the mind as well as the body. I recently finished the 200-hr YTT program offered by YogaRenew. I am enrolled in a kids certification program as well, because my favorite person to practice yoga with is my four-year-old daughter. I’m eager to share yoga with anyone and everyone because it has had such a positive impact on my life, which is why I started my website. Visit muddywater.yoga if you’re interested in more articles.

As yoga’s popularity rises, the health benefits of yoga have become widely understood and accepted throughout medical communities on a global scale. Doctors and scientists have found that yoga is a great cure all for everything from heart health to mind health and even sinus relief.

The more you understand about how yoga can help your students in different ways, the better you can create value for yourself as a yoga instructor. Understanding the health benefits of yoga is an important part of providing a fulfilling and rewarding service to your students. Below we help to break down 9 different health benefits of yoga.

1. Heart

The American Heart Association actually has a fairly thorough recommendation surrounding yoga and its health benefits on the heart. On their site, here they say that “yoga can help lower blood pressure, increase lung capacity, improve respiratory function & heart rate, and boost circulation and muscle tone.” Yoga is a unique exercise because it combines deep breathing, physical exercise, and meditation. All of the these combined, help to reduce our stress levels ultimately helping our heart health to improve. The physical aspect of yoga helps also helps to strengthen our hearts.

2. Sleep

There’s a few different ways that yoga can have a positive impact on sleep. Physical exertion from a healthy yoga practice can help your body seek out rest. When we practice yoga and meditation, it lowers cortisol levels from stress in the body. This in turn, helps our sleep improve. Yoga and meditation helps to quiet the mind’s chatter, also helping us to sleep better. Another way yoga can help you get to sleep better is through breath practice. Breath is an important part of yoga, and as many experts have noted; slow breathing patterns can help to relax the body and help you get to sleep faster.

3. Relieve Back Pain

The “Annals of Internal Medicine” published results from a 3 year study that found a weekly yoga class helped to increase mobility more than traditional treatment for chronic or recurring back pain. There are many other studies with similar results published online – its fair to say that yoga can certainly be an effective method of relief for people suffering from back pain. Yoga helps to strengthen key muscle groups in the back and also stretch them at the same time. It also helps us to maintain proper posture to protect and strengthen our spines.

4. Muscle Tone

As you are putting yourself into different yoga poses, you are using your muscles to support the weight of your body. This is essentially doing body weight training to help tone and tighten our muscles. Power yoga or cardio type yoga classes that focus on high energy yoga poses really help to strengthen and target key muscle groups for toning up.

5. Flexibility

As your body becomes more flexible through yoga practice, that flexibility is actually leads to a list of other health benefits. More flexible muscles can help to prevent injuries and leads to better back health. As our muscles stretch, also help to provide better blood flow and more effective delivery of different nutrients to our tissues.

6. Respiratory

Before famous middle distance runner, Roger Bannister ran a mile in under 4 minutes, it was thought humanly impossible to accomplish it. After Roger Bannister did it, several other people shortly after were able to accomplish this incredible feat. How did Roger pave the way? With his breathing. Breath is an important part of exercise, and even more important part of yoga practice. Yoga promotes a heavy focus on breathing as a way to control the body and body. By enhancing our respiratory system, we begin to improve the the overall health of our bodies, including the brain, heart, and digestive systems.

7. Mind

More than ever we are learning how mental health and physical health are inseparably linked to one another. There is a compelling article here on newsweek that discusses how yoga can help several different mental health disorders including depression, anxiety, eating disorders, PTSD, and psychiatric disorders. Ultimately, yoga provides a multi prong approach to quieting the mind through meditation and breathing.

8. Sinus Relief

There’s a great breakdown in the Huffington Post that addresses how yoga can cure sinus pain. In the article, the author breaks down the many different contributing factors to their sinus pain relief such as how inverted poses can help to clear sinus blockage, deep breathing contributes to an increased flow of oxygen. It also explains how our sweat can help to reduce different toxins within the body and how the endorphins from exercise can help to alleviate pressure in our sinuses.

9. Immune System

One of the best health benefits of yoga is an over all boost to your immune system. As we discussed earlier, yoga can help to strengthen your respiratory system. Our white blood cells are critical in helping to fight off colds and other infections. When we work to improve our respiratory function, our blood flow also improves. The improved blood flow becomes a delivery mechanism for this important internal defense. Also, yoga can reduce mental stress which is widely known to reduce the effectiveness of our immune systems.