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Relaxation in One Yoga Pose: A Step-by-Step Guide

By Claire PapellYoga Teacher Training

A few summers ago, I suffered from terrible anxiety. To cope, I’d often sit outside under the trees noticing the light pouring through the branches and listening to the sound of my breath mingling with the tune of fluttering leaves. It would bring me tranquility and it was time just for me. I had faith in this practice to restore me, if I gave the trees my full attention. Yoga requires a similar faith. If we practice with sincere effort, equanimity and trust, over time the process of yoga will bring us back to ourselves. And like the shelter of the trees, one pose can also be a place of refuge. The āsanas are not simply things we do. They are places we go.

The current global health crisis is a moment of emotional, physical, and spiritual depletion. We may not have the time or energy for lengthy āsana practices or extended meditations right now. But if we’re tired and anxious there are simple, time-efficient ways to restore with yoga.

Reclining Bound Angle Pose (Supta Baddha Koṇāsana), accompanied by breath-work and focused awareness, can be a complete practice for deep relaxation. Do the best you can to find a quiet space to do this exercise. If it feels impossible to calm down, don’t be dissuaded. Regardless of how long you have available to rest in this posture, it will benefit your mind and body. Proceed without attachment to the outcomes, but with willingness and curiosity.

Step 1: Reclining Bound Angle Pose (Supta Baddha Koṇāsana)

Start in Corpse Pose (Śavāsana) and take a few breaths there. With each exhale loosen the muscles of your back, melting into the support of the floor. Bring the soles of your feet together at a comfortable distance from your pelvis, opening your knees wide. Place a block, cushion or rolled up towel under each knee. Allow these supports to bear the full weight of your legs, facilitating a release in your hips. Draw your tailbone down the mat, rolling your pelvis up towards your navel, creating space in your lower back. Tuck the chin slightly to lengthen the back of your neck and adjust as needed to ensure your spine is not compressed. Lay your head on a pillow and drape a blanket over your body. Close your eyes or soften your gaze, relax the muscles of your face, and position the hands in any way that feels best to you. Breathe naturally for several minutes. Remain in this posture for the duration of the practice, or for as long as it feels comfortable.

Step 2: Three Part Breath (Dīrgha Pranāyāma)

Place one hand on your abdomen and the other on your heart. Prop up your elbows with rolled towels if desired. Inhale from the space below your navel and send the breath seamlessly through your rib cage, extending the sides of your body, and then up into your chest until your lungs are full. Draw your shoulders towards the mat as your heart space opens. Exhale completely and with control. Allow your chest to fall, your ribs to reform and your navel to gently drop back towards the spine. With each breath cycle use the placement of your hands to feel the breath dance in your body.

Step 3: Withdraw the Senses (Pratyāhāra)

Disengage your senses from the world beyond your mat. Focus on your inward experience, rather than ambient noise, anxious thoughts, or unrelenting laundry lists. When your mind starts to wander, refocus on your breathing. If the thoughts persist, don’t be discouraged. Use your breath awareness as a shield from material distractions, as well as a guide for exploring the stillness and stability of your inner self. Pay attention to your breathing, but abandon all effort in your body. Be at ease in the unknown, the mystery of the self, an uncharted holy place.

May this practice bring you solace and peace, quell worry and fear, and serve as a place of refuge protected by the unassuming presence of your own breath. May it reveal the subtle complexities of your body, the transformative power of the āsanas, and the grace of praṇa. Above all, may it revitalize your spirit in times of great uncertainty.

05/15/2020

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A Home Yoga Practice for Respiratory Wellness

By Claire PapellYoga Teacher Training

A holistic health practitioner once told me: “The body is designed to heal.” I found her words very comforting. In yogic terms, the body’s dharma, or purpose, is to repair itself so it can remain a healthy vehicle for the soul. We may feel particularly vulnerable right now due to widespread illness, but we can support the body’s healing abilities with yoga.

Home Yoga Practice For Respiratory Wellness

In response to the coronavirus pandemic, here is a home practice that promotes respiratory wellness by exercising the lungs, opening the chest, and improving posture.

1. Three Part Breath and Alternate Nostril Breathing

With repeated practice Three Part Breath (Dīrgha Prāṇāyāma) teaches us to use our full lung capacity. Sit in Easy Pose (Sukhāsana) with your hips elevated on a block or blanket. Place one hand on your abdomen and one on your heart to feel the rhythm of your breath. Inhale deeply from your belly, send the breath up through your rib cage, and then into your chest until your lungs are full. Exhale from your chest, deflate your ribs, and draw your navel back towards your spine to completely empty your lungs.

Alternate Nostril Breathing (Nāḍī Śodhana Prāṇāyāma) purifies the nāḍīs, which are channels for energy flow in the body, and it’s very calming. Place the pointer and middle fingers of your dominant hand on the bridge of your nose or curled into your palm. Inhale fully through both nostrils. If you’re right handed, press your right nostril closed with your thumb and exhale through your left nostril. With your right nostril blocked, inhale fully through your left. Close your left nostril with your ring finger. Then release your thumb and exhale out your right nostril. With your left nostril blocked, inhale fully through your right. Close your right nostril and then exhale out your left. If breathing through the nose is difficult due to sinus congestion, practice Three Part Breath through the mouth and avoid Alternate Nostril Breathing until the airways clear. Take long, full breaths for the remainder of the practice.

2. Bound Angle Pose

Bound Angle Pose (Baddha Koṇāsana) opens the abdomen for deep breathing. Sit upright and bring the soles of your feet together in front of you with your knees wide. Place a prop under each knee for support. Inhale from below your navel and fill your lungs completely. Take several rounds of deep breaths in this posture.

3. Locust Pose

Locust Pose (Śalabhāsana) improves our posture which promotes lung efficiency. Lay face down and interlace your hands behind your back, drawing them towards your feet. Bring your feet together, and on an inhale, lift your feet and chest off the mat. Press your hips down as you stretch from your waist, opening your chest from below your shoulder blades, rather than bending at your lumbar spine. Incorporate this pose into a few rounds of Classical Sun Salutations (Classical Sūrya Namaskar). Practice it in place of Cobra Pose (Bhujaṅgāsana). Classical Sun Salutations prepare the body for other āsanas by loosening the shoulders and hips.

4. Cow Face Pose

Cow Face Pose (Gomukhāsana) opens the chest and shoulders. Start on your hands and knees. Cross your left shin over your right calf behind you. Sit upright so your right knee stacks on top of your left and your feet land by your sides. Alternatively, practice the upper body portion of this pose in a comfortable seated position. Reach your right arm out to the side and bring your right hand to your low back, palm facing out. Extend your left hand to the ceiling, bend the elbow and reach your left hand down your back. Gently move your hands towards each other along your spine until your fingers clasp. If your hands don’t meet, don’t force it. Hold the ends of a towel or piece of clothing to bridge the gap between your hands. Repeat on the opposite side.

5. Bridge Pose

Bridge Pose (Setu Bandhāsana) opens the chest while strengthening the lower back and legs. In a reclined position, lift your hips off the mat, position your feet under your knees, and relax your arms by your sides. For support, position a block under your sacrum (triangular bone at the base of your spine). Send nourishing prāṇa into the heart-space with Three Part Breath.

6. Corpse Pose

Conclude in Corpse Pose (Śavāsana) or in another restful posture like supported Reclining Bound Angle Pose (Supta Baddha Koṇāsana). Cease breath control and relax the body. Withdraw your senses from the external world and focus on the natural rhythm of your inhales and exhales. Meditate on an affirmation like The body is designed to heal or My body is the home of my spirit. Your own inner wisdom may surface during this relaxation period

05/15/2020

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3 Restful Practices to Support Immunity

By Claire PapellLifestyle & Wellness

Fatigue and stress wreck havoc on the immune system. Whenever I get sick, it’s usually because work and worry have depleted my emotional, mental, and physical reserves. Rest is essential to our well-being. Taking breaks, slowing down, and sleeping well allow the body to do what it does best, which is defend and repair itself. Without the energy it needs to function, our immune system simply can’t keep up.

Practices To Help With Restfulness

Incorporating rest into our busy lives can be quite challenging, but doing so trains our bodies and minds to relax when the world around us is moving very fast. I’m a big fan of personal practices that restore my sense of self. Carving out time for reflection, designing my space, and being creative, even for brief periods of time, nourish me physically and spiritually. Here are a few ideas for replenishing throughout the day, and I hope they inspire others.

1. Mindful Meals

I worked in food service for several years, and due to the demands of my job, I often ate standing up, while working, and at erratic times. My health suffered, particularly my digestion. If we eat on the go our digestive system doesn’t have the energy it needs to process our food and absorb nutrients because our body is busy doing something else. Without proper nourishment from our food our immune system doesn’t have the fuel it needs to fight illness.

Preparing and enjoying wholesome food is a method of self-healing. Mindfulness is practicing full awareness in the present moment, without reaction or judgement. Sitting at a table, enjoying the taste of our food, noticing the colors on our plates, chewing slowly, and pausing in between bites is a mindful practice that supports the body’s life-giving functions. Start the day with a slow breakfast. Set the table, remove clutter and light a candle. Whatever foods you have available, prepare them with care. Eat slowly and patiently, and sit for a while after you’ve finished. Doing so signals your body to focus on processing nutrients into energy.

2. Observing Nature

Walking is wonderful exercise and can be quite meditative if practiced with full awareness. Due to the coronavirus threat, walking outside may not feel safe right now, especially if you live in a crowded place. If that’s the case, there are other ways to slow down and notice your surroundings.

Observing our environment focuses the mind on the present moment, rather than our thoughts, which often exist in the past or future. When the mind slows down the body can rest. Spend a few minutes by an open window, on your front stoop, or in your backyard. Walk barefoot through the grass or sit with your eyes closed to soak up the sun. Notice the various sights and sounds, whether it’s lawn mowers or children playing, traffic noise or bird songs. If you see something beautiful, take time to delight in that experience. Slow down your movements or sit still, and disregard thoughts that pull you from the present moment.

3. Evening Rituals

To me sleep is a sacred time of renewal in order to greet the new day ahead with fresh eyes and a vibrant spirit. It’s the body’s optimal time to repair. A quick internet search will yield numerous articles linking the blue light emitted from digital screens to poor sleep. News and other information absorbed prior to bed can be over-stimulating and agitating. Establish a cut-off for screen time. Make yourself a calming cup of tea or soothing golden milk, and sit for a few moments to enjoy it. If you have time, silently meditate in a comfortable position. While lying in bed place one hand on your belly and the other on your heart. Take long, full breaths, feeling your chest and abdomen rise and fall with each inhale and exhale. Meditation and mindful breathing activate our parasympathetic nervous system, the one responsible for rest and renewal.

Rest is a form of nourishment. It’s essential to our health and will benefit us in even small doses. Deep sleep and mindful moments replenish our energy reserves so we don’t run out of what the body needs to stay well. Times of relaxation and quiet awareness are opportunities to learn about ourselves and relate to our bodies, which can foster trust in their resiliency, wholeness, and innate capacity to heal.

04/24/2020

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Two Vegan Indian Recipes from my Gujarati Mother in Law

By Jessica MehtaLifestyle & Wellness

The first thing my in-laws asked my husband after he’d put them into near-cardiac arrest telling them that I was 1) American and 2) not of Indian descent was, “Is she vegetarian?” As Gujarati Jains, ahimsa (non-harm) is at the core of their faith, life—and diet.

Fortunately, this other kind of Indian is vegetarian (and vegan in the US). Vegetarianism flew in the face of my upbringing as a citizen of the Cherokee Nation where hunting is imbued into culture, but as we grow, increase our knowledge and expand our experiences, we are consistently re-aligning our values.

However, vegetarianism in authentic Indian households is worlds apart from what many of us westerners experience on a daily basis. Both my mother-in-law and my husband are phenomenal cooks. Here are two of my favorite vegetarian recipes including a savory and sweet option.

Both recipes are surprisingly simple, although for some the ingredients might seem unfamiliar, overwhelming, or difficult to get. If you’re lucky enough to live in an area with an Indian store, they will have everything you need (if not, ordering online is always an option). When it comes to spices, it’s always simplest and most affordable to trust Indian stores in my experience.

SPICY MOONG DAHL

INGREDIENTS

1 cup split moong dahl (presara pappu)
3 Cups Water
1/4 tsp canola oil
1 tsp cumin seeds
2 green chilis
2 dry red chilis
1 tsp ginger, grated
10 curry leaves
big pinch asafetida (also known as ting)
to taste salt
1/2 lemon
1/4 tsp turmeric
1 onion

DIRECTIONS

1. Pre-soak dahl in water as long as possible (2 hours is ideal).
2. Cook dahl in water in pressure cooker until soft.
3. Heat oil in pot and add cumin seeds; cook until brown but do not burn.
4. Shred red chilis and add to pot (you can leave seeds or de-seed depending on how much spice you want).
5. Dice and add green chilis, curry leaves, ginger.
6. Add turmeric and diced onion, asafetida.
7. Stir and immediately add to dahl.
8. Check to be sure there is enough water in dahl throughout process. Dahl can be made either thick (like yogurt) or more watered down (like a soup). This depends on your preference. Water can always be added to taste.
9. Add salt to taste. This recipe is from my friend who is Gujarati Jain in Mumbai. I was told this recipe is meant to be a bit bland and they often add a good amount of salt.
10. Simmer for 10 minutes. Right before serving add squeezed lemon.

NOTES:

I’ve found that pressure cookers have different “personalities” and it’s best to just watch the dahl to see when it’s soft and to monitor water levels.

As noted in the directions, I’ve found most people like a good amount of salt added to this dahl, but that is up to taste and health.

It is best served with white rice.

HALWA/SHEERA* INDIAN DESSERT

*This dessert dish is called different things in different parts of India, but it’s delicious and very easy to make.

INGREDIENTS

1 cup Semolina
1 Cup Sugar
1/2 Cup Ghee (or unsalted butter)
2 Cups Water
1/2 Cup Cashew halves/pieces
1/4 Cup Raisins
4 Pods Cardamom
4 Sticks Cloves
2 Sticks Cinnamon

DIRECTIONS

1. Melt the ghee or butter in a flat-bottomed pan and add the cardamom, cloves, and cinnamon. I’ve been able to find most ingredients at stores like Whole Foods/Trader Joes but you may have to go to an Indian grocer. I have substituted cardamom powder in lieu of pods and it has tasted fine.
2. Fry cashew nuts and raisins along with spices in the ghee/butter until light brown.
3. Add the semolina and stir until there are no dry spots in the semolina.
4. Add water and mix well.
5. Cover the pan and keep on low flame for 2 minutes or until the water is absorbed and semolina is cooked.
6. Add the sugar and stir well on low flame until bubbles start popping through semolina.
7. Cover pan and keep on low flame one more minute.
8. Serve while warm.

Try these vegetarian-friendly recipes today!

Many Indian foods and entire cuisines (depending on the community) are inherently vegetarian. Anthony Bourdain once said that Indian food was the one food where he didn’t have issues eating vegetarian. By adopting more vegetarian recipes and dishes into your diet, you can enjoy a more varied experience and the ayurvedic benefits that often come with it. For instance, turmeric is an excellent immunity booster and can be added to virtually any savory Indian dish. Most importantly, have fun, experiment, and play—cooking and food should be joyful.

04/15/2020

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Re-Visiting the “Basics” of Vinyasa: Chaturanga and Breath

By Jessica MehtaYoga Teacher Training

Chaturanga Dandasana is a staple of Vinyasa and many other types of yoga, but a lot of practitioners make little mistakes. And once you start doing something in a not so great way, that tends to stick. Hopefully, you’ve had teachers that stop and break down Chaturanga. It’s not something that’s easy to “get” just like that. Many people who have been practicing for years can benefit from a little tune up from time to time.

What is Chaturanga?

class doing vinyasa Chaturanga begins in plank pose. However, you can train your body and mind to shift into Chaturanga from plank simply by moving forward about one inch. Your wrists should be directly under your shoulders while in plank, but prep for Chaturanga requires you to be slightly forward.

It’s probably been drilled into your head that your elbows need to be in when you lower halfway. Make sure you can feel your elbows brush against your ribs.

The biggest issue many people have is their definition of “half-way.” This is where a mirror can come in very handy. Some people don’t go far enough, and others are making things harder on themselves (and their joints) by just barely hovering above their mat. Many people droop in the middle at this point, which gives your back zero support.

It’s often helpful to exaggerate your hips when learning (or re-learning) Chaturanga. It might feel like your hips are way up in the air, but if you check int he mirror, they’re actually right where they should be. And yes, this will require more work from your muscles. Simply holding at the half-way point, properly, is enough for many people.

Even after practicing for several years, I prefer to start out my Chaturangas with a baby cobra. It stretches in a different way than the full Upward Facing Dog. It also helps my body get into the Chaturanga rhythm.

I encourage my students to mix and match baby cobra with Cobra and Upward Facing Dog. Listen to your body. Feel what these different poses can give you. Remember that yoga isn’t about getting to the next crazy looking asana, but about exploring your body and getting the full benefits from every breath and pose.

Yoga Breathing Explained

Any woman who’s given birth can tell you that breath makes a huge difference in pain management. What you might not realize is that the breathing you learn in yoga can help you in many facets of your life. Some people faithfully go to their class of choice and wait impatiently to “get into things.” They’re there for the strengthening and flexibility that the asanas offer, and that’s fine for them. However, these types of practitioners are missing out on a very important half of yoga.

class doing vinyasa Linking breath with movement is one definition of yoga. It’s not just “movement.” If you’re not practicing the breathing half of things, you’re only doing half of yoga.

Yogic breathing has helped me in every complementary facet of my life from my years as an amateur boxer to marathon running and my HIIT training. It’s a critical training aspect of every sport, whether you’re in an intramural league or a professional. However, it’s also a crucial part of other, less active parts of my life. Recently, I had a fairly large cover up tattoo done on my spine. Notoriously a painful part of the body for ink work, I was 12 years overdue to cover up two tattoos that I got on a whim.

Even as a practicing yogi, I was surprised by how quickly I naturally went to my breathing to manage the pain. It gave me something to focus on. Breathing out the pain helped move me from dealing with the pain, to managing the pain, to finally accepting the pain so much that I managed to drift in and out of sleep during the last two hours in the chair.

This is just one example of how your practice might positively influence other aspects of your life. It’s often said the biggest challenge is just getting to the mat. But what are you going to use with what you’ve learned there?

04/15/2020

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3 Tips For Improving Verbal Cues For Yoga Teachers

By Claire PapellYoga Teachers

Yoga teachers are essentially communicators. Improving our verbal cues is key to teaching supportive, well-rounded and impactful yoga classes. More often than not, we’re leading a varied group of students with a range of learning styles, knowledge, expectations and emotional states. It’s important that every student feels accepted, guided and safe. Determining the most effective way to deliver our cues so everyone understands is tough, meaningful and essential work.

Verbal cues For Yoga Teachers

girl in white doing yoga practicing her verbal cues Think of verbal cues as a practice of connecting with people through language. Our words will likely fall flat from time to time, but we’ll always have the opportunity to try again. If a cue results in confusion or students move in a way we didn’t intend, that’s helpful information. In that situation, try a different approach instead of moving on. Self-correcting in the moment reveals our leadership and care. Our students’ responses to our cues are feedback on the cue itself and are not judgements on our value as yoga teachers. Here are some tips for improving our communication skills in class:

1. Take A Breath Before Speaking

People take class to be led through an experience. They expect us to tell them what to do and when to do it. Improving the delivery of our cues through breathing keeps our classes running smoothly and with everyone on the same page.

Breathing mindfully calms our nerves so we can focus on what we’re saying. Even more, inhaling before we speak enables us to annunciate clearly and project our words so our students can hear and understand us. The physical mechanics of this make sense if we consider our own vocal experiences. Full lungs allow us to vocalize from our cores as opposed to speaking while taking shallow breaths, which results in timid or superficial sounds. With control of our breath, we can vary our tone to motivate our students, show excitement and express joy, which makes our cues even more effective.

2. Use Clear And Concise Language

Simple directions are easy to follow and that’s exactly what we need our students to do – follow our cues. Naming the body part and how or where it should move next is a solid formula for giving clear directions. Hands on the mat, hips back and relax shoulders away from the ears are good examples of this. Imagery, poetic language and a thought-provoking dharma talk are essential to serving our students well. However, think of these other elements as decorations, adorning the base cues to illuminate all the depth and wonder yoga has to offer.

class posing while teacher working on her verbal cues When it comes to verbal cues, less is more. We don’t want to muddy our key message with a lot of words and it’s important to give our students time in the poses without us talking so they can turn inward and listen to whatever surfaces. Keep it clear and concise, and allow the combination of breath and asana to work its magic.

3. Avoid Abstract Phrases And Anatomical Terms

Cueing effectively means speaking the language of our students. We, the teachers, might be accustomed to certain terms or figures of speech, but these words may sound foreign to our students since everyone arrives with a different degree of familiarity with yoga.

We may have heard cues such as shine the heart forward or connect to the earth, and then use them in our classes. While these phrases may serve a purpose at times, they’re also abstract concepts that do not explicitly tell our students what to do. Saying open the chest or press the soles of your feet into the mat convey how we want our students to move or engage their muscles.

Using anatomical terms as opposed to common names when referencing body parts may throw students off as well. Most of us are unfamiliar with scientific terminology, nor do we think about our bodies in these terms. For example, using shoulder blade instead of scapula in a cue will be clearer for the majority of the people in the room.

Improving Your Communication Skills With YogaRenew

It’s worth improving our communication skills since language is a bridge for connecting with our students. The more effectively we communicate, the more successful we’ll be at creating opportunities for people to develop body awareness, physical strength and calm, steady minds. Work with YogaRenew to become a yoga instructor.

04/10/2020

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How Yoga Can Help With Anxiety Symptoms

By Morgan GertlerYoga Asana

Panic attacks and anxiety impacts our life in many ways, but there are a ton of coping tools available. However, during this time of the COVID-19 crisis, it might feel harder to utilize the tools that tend to be so widely available. For instance, gyms and yoga studios are closed, you might have lost some income, and we should be staying inside to help lessen the spread of this virus. This has created not only a lot of sudden change, but also much more anxiety, even in people who don’t struggle with anxiety on a regular basis.

Despite the challenges of panic attacks and other anxiety symptoms, there are many self-help strategies that can assist you in coping with these feelings. Activities such as breathing and other relaxation techniques are available to help you feel more calm, peaceful, and in control. Some of the most common strategies include breathing exercises, visualization work, and yoga. These techniques have been found to reduce anxiety and may even help panic attacks.

women working on yoga anxiety Yoga happens to be an activity that actually has all many relaxation techniques. Plus, yoga has been known to help ease stress, reduce feelings of nervousness, and enhance mindfulness. For these reasons, yoga can be a great tool during this time where many things are changing at once and feelings of anxiety can be extreme.

A small but intriguing study done at the University of Utah provided some insight into the effect of yoga on the stress response by looking at the participants’ responses to pain. The researchers noted that people who have a poorly regulated response to stress are also more sensitive to pain. Their subjects were 12 experienced yoga practitioners, 14 people with fibromyalgia (a condition many researchers consider a stress-related illness that is characterized by hypersensitivity to pain), and 16 healthy volunteers.

When the three groups were subjected to more or less painful thumbnail pressure, the participants with fibromyalgia — as expected — perceived pain at lower pressure levels compared with the other subjects. Functional MRIs showed they also had the greatest activity in areas of the brain associated with the pain response. In contrast, the yoga practitioners had the highest pain tolerance and lowest pain-related brain activity during the MRI. The study underscores the value of techniques, such as yoga, that can help a person regulate their stress and, therefore, pain responses.

Benefits of Yoga for Anxiety

Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone, especially if you are dealing with mental and physical anxiety.

For people dealing with depression, anxiety, or stress, yoga can be a great way to better manage symptoms. The scientific study of yoga demonstrates that mental & physical health are not just closely related, but are essentially deeply connected. Evidence is starting to prove that most yoga practices are a relatively low-risk, high-yield approach to improving overall health.

In 2011, Harvard published an analysis of data from a sample of people and found that 3% (the equivalent of nearly 6.4 million Americans) had been advised by their health care practitioners to use mind-body therapies like yoga and meditation — and more than a third of those patients had a diagnosis of anxiety.

women practicing her yoga to help with anxiety “We’ve seen a significant uptick in referrals from psychologists, especially for patients with anxiety,” says Steve Hickman, PsyD, executive director of the University of California San Diego Center for Mindfulness, where health care practitioners — including psychologists — conduct mindfulness research and offer classes for patients. “Therapists and doctors are rethinking their attitudes toward meditative approaches largely because there’s a persuasive body of evidence showing that [these modalities] can help with stress and mood disorders.”

The Science Behind Yoga for Anxiety

The science in hundreds of studies have looked at the benefits of meditation for calming the mind, but possibly the most definitive paper was published in the journal of JAMA Internal Medicine. In the review, researchers at Johns Hopkins University analyzed 47 studies on meditation programs that involved at least four hours of training. “We found consistent evidence that mindfulness meditation reduced the symptoms of anxiety to some degree across studies,” said Madhav Goyal, MD, lead author and assistant professor of medicine. “When you’re anxious, your mind can get carried away with worrying about things that might happen, and that actually makes you feel worse and can cause other symptoms, like insomnia. Meditation teaches people certain skills that can help counteract that tendency, like staying in the moment, recognizing worried thoughts when they’re happening, and preventing them from getting worse.”

In the research, about 20 to 30 minutes of daily mindfulness meditation — a specific type that aims to cultivate awareness of present-moment thoughts, feelings, and experiences — showed the most promise. But there’s evidence that many other meditation types can be effective, as well. Based on his team’s findings, Goyal, a practicing internist, now recommends meditation not only to his patients with anxiety but also to those who are depressed and in physical pain — the two other conditions for which the study found the practice to be effective. “It works and it’s safe, and that’s a good combination,” he says.

04/10/2020

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Pranayama for Anxiety and Stress Relief

By Christine D. FronterottaYoga Asana

We are indeed in a unique and transformational time as we witness our world’s response to the Coronavirus. There has been a complete upheaval to daily life, and it has left many of us without regular avenues of stability. This has caused stress and panic for many people, as abrupt uncertainty tends to do. So, it is vital now more than ever to maintain health and wellness on all levels, and to remember that everything in life, including the challenges, is an opportunity for us to develop deeper levels of strength, love, and compassion. Yoga, Reiki, breathing techniques, and other mindfulness practices teach us how to move calmly through the ups and downs of existence with more grace and awareness. Through these holistic pranayama practices we remember how to deactivate fear-based mindsets and activate calm and clarity of mind.

How Yoga Can Help

class doing pranayama laying on ground What’s the first thing a yoga or meditation instructor usually asks you to do at the beginning of a class? Usually, it’s to begin focusing on your breath. Breathing techniques, or Pranayama, are a powerful tool to regain control of anxious thought patterns. Pranayama has physiological benefits as well, by engaging the parasympathetic nervous system which science tells us can slow down heart rate and increase digestion as the body becomes more relaxed. Typically, when we are stressed, breathing becomes more shallow and rapid, and heart-rate increases. As you can imagine this causes a chain of events physiologically, that can lead to increased anxiety and even ailments such as dizziness or nausea. If we remember to pause, and take a slow breath, we can regain control over our system.

Regulated breathing is an unbelievably powerful tool and meditation technique that has been utilized by yoga practitioners for at least two-thousand years or more. Pranayama is a branch of the 8-Limbed yogic path, or yogic guidelines, and is a key process in the overall practice of yoga. The word “prana” translates roughly to life-force energy, and the word “yama” roughly translates to restraint. Therefore, Pranayama goes beyond the actual breathing techniques themselves, and truly describes the connection of life-force energy within the body. Breathing exercises are practiced to keep the body clear from physical, energetic, and emotional blockages, so that your life force energy becomes healthy and balanced. Let’s take a look at one of my favorite breathing techniques for stress relief, called Nadi Shodhana, or alternate nostril breathing.

Nadi Shodhana Pranayama

The word “nadi” generally translates to channel, and “shodhana” approximately translates to purifying. Therefore, Nadi Shodhana is a potent breathing technique for clearing the inner subtle channels of the body and has been known to have an overall balancing effect.

How To Practice

1. Press your pointer and middle finger between your eyebrows, take one deep cycle of breath.
2. Then press your thumb against your right nostril and inhale through your left nostril for a count of 4-8 seconds, hold at the top of your inhale plug both nostrils, press your left nostril with your ring and pinkie finger to exhale through your right nostril for the same count, pause at the bottom of your exhale.
3. Keep fingers as they are and breathe through the right nostril to repeat the cycle in the other direction.

women practicing pranayama in butterfly pose Practice as many cycles as you’d like, I would recommend at least 9 cycles if you can. If you can increase the length of your cycles you are welcome to do so, you may find that your lung capacity and breath control increase with practice. Once you are finished with your cycles take a couple deep rounds of breath regularly. How do you feel?

Simply focusing on slowing down your breath is incredibly beneficial as well. Often referred to as Belly Breathing, as you inhale let your belly extend with a gentle hold at the top of your breath, and keep your shoulders relaxed. As you exhale draw your belly back in towards your spine, pause at the bottom of your breath. Go through as many cycles as you would like, and keep your jaw as relaxed as possible. It can be helpful to place your hands on your lower belly and chest, so you can feel where your breath is going first.

Learn More About Pranayama With YogaRenew

Remember, you have the power to shift your energy and mindset, it takes practice. Take 5 slow, deep breaths right now. Your mind is clear and calm, you are in control. If you want to learn more about mindful practice, contact YogaRenew.

04/02/2020

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Holistic Health And Immunity In Times Of Uncertainty

By Christine D. FronterottaYoga Asana

The majority of us are at home practicing social distancing, while others are still going to work to the essential jobs that support us during this global pandemic. Regardless of which end of the spectrum you are on, taking good care of yourself seems more vital now than ever. Most of the time our immune systems do a good job of fighting off illnesses, however sometimes it isn’t able to for various reasons, and we get sick. There are many factors that can determine immune health. Genetics, lifestyle, exercise, sleep, diet, mental health, etc. are all said to play a role in overall health and immunity.

Ways To Holistically Improve Your Health

Looking at our body and mind as an overall whole can contribute to an immune system that elicits a healthy and strong response to attacks. Yoga and Holistic practices offer beneficial tips as well.

Nutrition

Good nutrition may perhaps be one of the most important factors in maintaining body health, as well as mental health. Our body needs proper macro and micronutrients, antioxidants, protein, carbohydrates, fats, minerals, vitamins, fat, and water to function, stay healthy, and provide defense for disease and environmental factors. Rather than letting this be a source of stress or overwhelm, it can be helpful to have guidelines, and simply start to notice the foods you are purchasing more closely. Organic meats processed without hormones or antibiotics if you are not vegan, minimally processed foods, lots of fruits and vegetables, olive oil, switching from processed sugar to dates, honey, maple syrup or coconut sugar, micronutrient rich herbal foods such as spirulina, turmeric, and wheat grass, and lots of water are a few suggestions. All of which are beneficial aides in maintaining body health, but also mental health.

More research has been done the past decade regarding the connection between a healthy gut, or GI System, and healthy mind. In fact, studies have been done that link chronic anxiety to an unhealthy gut or imbalanced gut bacteria. Yogis have told us for thousands of years that every part of us is connected. It’s in the word itself, “yoga” means to yoke, or to bring together. Modern day science is confirming what the ancient yogis have known all along, that our body and its systems are interconnected.

In order to maintain a healthy gut, probiotics and fiber-rich foods can bring balance. Examples are yogurt, kefir, kombucha, sauerkraut, bone broth, and kimchi. If you are vegan you can usually find options in these categories. Just be mindful of sneaky extra ingredients such as processed sugars or preservatives.

Holistic Allies

In addition to healthy food nutrition, herbal remedies have the potential to assist in relieving certain ailments, boost immunity, and have a myriad of medicinal properties. For example, Lemon Balm has the potential to calm the nervous system, relieve occasional indigestion, and promote a sense of calm that relieves anxiety. Garlic and echinacea root are known as immune stimulants. A potent oil, oil of oregano, has been shown to have antiviral, antimicrobial, and antifungal properties, in addition to other powerful properties. Also, mushroom powders such as reishi, astragalus, and turkey tail are thought to help regulate the immune system. Another ancient medicinal herb is ashwagandha, it is known as an adaptogenic herb that can help relieve stress or provide energy, depending on what your body needs. If you feel the early onset of something coming on, try making a tonic such as hot water, fresh lemon, fresh ginger, and 1-2 tablespoon(s) of apple cider vinegar with honey and 2-4 drops of oil of oregano. Be mindful as oil of oregano is very strong and can burn or cause upset stomach. Remember to speak to your health professional before ingesting herbs as they are often not regulated.

Therapeutic grade essential oils are said to have a myriad of healing properties as well. Lavender, lemon, eucalyptus, rosemary, and tea tree are potent oils and can aide in overall health and immunity. Be aware that not all essential oil brands are created equal. Some are meant only for diffusing, and some can be used topically with a carrier oil, or some even minimally ingested. Without proper knowledge these healing oils can quickly become detrimental. Do your research before purchasing an oil and speak with a health professional before use. The term therapeutic grade on the bottle isn’t enough to ensure quality, check for the company’s test results such as GC/MS, and verify there are no fillers or additives in the oil. That being said, with proper knowledge, essential oils can be a powerful tool to maintain health and wellness with antiviral and antibacterial properties, among others.

Overall

Yoga and holistic practices remind us to look at ourselves as one whole. To take into consideration our nutrition, herbal remedies, adequate exercise, good sleep, balancing practices such as breathing techniques, meditation, and mantras, in order to achieve overall health and wellness. It’s not just our body that keeps us healthy, it is our emotions, thoughts, mind and spirit. During this time of quarantine, it can be a great time to integrate more healthy and holistic practices into your daily routine if you are able to. I know not everyone is able to do this, and many are struggling greatly right now, but if you are able to, one of the best things we can do is take care of ourselves, so that we may better be able to take care of others in our community. Have patience with yourself along the way.

Note: The above information is simply to serve as alternative knowledge, and thus should not be taken as medical prescription or advise. Please consult with a physician before taking any herbs or changing diet as there can be adverse side effects with certain medications, and certain conditions should be taken into consideration.

04/02/2020

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Inspiring Students to Breathe Deeply with Ujjāyi Prāṇāyāma

By Claire PapellYoga Teacher Training, Yoga Teachers

Several years ago, I spent a summer in Ireland. For part of that time I lived alone in a cottage on the west coast of Connemara, right off the Atlantic ocean. Rolling peaks draped over the countryside behind me while the expansive, bare coastline made those rough waters feel even closer than they already were. The small house endured whatever weather the ocean delivered since there were no trees or hillsides to block the elements from rushing inland. I would often lay quietly, listening to the sound of the wind whipping around the house. It was rhythmic and calming. It had a tempo of filling up and letting go.

The late poet Mary Oliver offered this, “Attention is the beginning of devotion.” In terms of yoga, learning to focus on our breathing is foundational to nurturing a much deeper relationship with ourselves. When I started practicing yoga the most noteworthy change I experienced was my ability to pay attention to my breathing and to breathe deeply through a prāṇāyāma technique called Ujjāyi. When I returned home from Ireland and heard my breath sounds in the quiet yoga studio, my inhales and exhales sounded familiar in a new way. I realized that the pulse of those Atlantic gusts on the walls of the cottage sounded just like my Ujjāyi breath. Even more, I began to understand that the magnificent power of the wind off the ocean was the same elemental energy that existed within me.

The word prāṇa means vital breath, wind, energy and strength, and prāṇāyāma is the work of expanding and controlling the breath in order to sync our individual prāṇa with a universal one. One of the most impactful gifts we can offer our yoga students is the invitation to breathe deeply through Ujjāyi prāṇāyāma. The word Ujjāyi contains many meanings including expansion, victory and triumph.

What is the Ujjāyi Prāṇāyāma practice?

This powerful technique involves slightly constricting the muscles at the back of the throat while inhaling and exhaling through the nose. The air travels across the roof of the mouth creating audible, whisper-like breath sounds, similar to wind or waves. The idea is to create smooth, rhythmic cycles of breath by steadily transitioning between full inhales and exhales while pausing briefly in between each. It’s movement in the body, and you can hear it and feel it. Here are some tips and considerations for teaching Ujjāyi breath:

1. Breathe with your students.

Taking the breaths we prompt our students to take not only helps us remain calm and focused while teaching, but also supports a well-paced class so our students have time to practice linking their breath with their movements. Breathing audibly can feel vulnerable to students regardless of how long they’ve been practicing yoga. By joining them in the breath-work we’re modeling what we’re teaching and offering them companionship at the same time, which fosters fellowship and trust.

2. Teach Ujjāyi with exhalation through the mouth.

If our students have never practiced Ujjāyi prāṇāyāma, understanding the sounds they’re striving for may take time. A helpful way to introduce students to Ujjāyi breath sounds is by leading them through a few rounds with exhalation through the mouth. After instructing them to inhale deeply through the nose, cue them to exhale through a wide, open mouth as if they were trying to see their breath or warm their hands on a cold day, which creates a “ha” sound. Then direct them to continue breathing deeply and audibly but now inhaling and exhaling only through the nose.

3. Reminding students to breathe is enough.

In some cases it may take time for your students to become comfortable engaging Ujjāyi breath in class. If so, don’t worry. Keep teaching it and exploring different language to support them. A breath-focused dharma talk is very powerful. I often remind my students that the most important thing they’ll do in class is breathe. The act of focusing on our inhales and exhales is the essential first step to breathing deeply and still offers enormous benefit.

By learning to quiet my thoughts through focused breathing, I fostered a connection to something greater than myself. Whether it’s the wind at my doorstep or the breath in my body, these experiences of prāṇa nurture in me a state of unparalleled quiet that is deeply reverent, full of wonder and even prayerful. Inspiring our students to take full, deep breaths invites them to move beyond attention and towards relationship. It can encourage thoughtful self-reflection and, quite possibly, a sincere curiosity about the nature of Spirit.

03/27/2020

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Step 1: Reclining Bound Angle Pose (Supta Baddha Koṇāsana)

Step 2: Three Part Breath (Dīrgha Pranāyāma)

Step 3: Withdraw the Senses (Pratyāhāra)

Home Yoga Practice For Respiratory Wellness

1. Three Part Breath and Alternate Nostril Breathing

2. Bound Angle Pose

3. Locust Pose

4. Cow Face Pose

5. Bridge Pose

6. Corpse Pose

Practices To Help With Restfulness

1. Mindful Meals

2. Observing Nature

3. Evening Rituals

SPICY MOONG DAHL

INGREDIENTS

DIRECTIONS

NOTES:

HALWA/SHEERA* INDIAN DESSERT

INGREDIENTS

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What is Chaturanga?

Yoga Breathing Explained

​Verbal cues For Yoga Teachers

1. Take A Breath Before Speaking

2. Use Clear And Concise Language

3. Avoid Abstract Phrases And Anatomical Terms

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Benefits of Yoga for Anxiety

The Science Behind Yoga for Anxiety

How Yoga Can Help

Nadi Shodhana Pranayama

How To Practice

Learn More About ​Pranayama With YogaRenew

Ways To Holistically Improve Your Health

Nutrition

Holistic Allies

Overall

What is the Ujjāyi Prāṇāyāma practice?

1. Breathe with your students.

2. Teach Ujjāyi with exhalation through the mouth.

3. Reminding students to breathe is enough.

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Verbal cues For Yoga Teachers

Learn More About Pranayama With YogaRenew