Yoga: Function in Life Over Perfect Form on the Mat

by Sally Konkol, RN, BSN, RYT-200

“Can you reach that bowl on the top shelf?”

We have all been there.  Up on our tip toes, arm stretched as much as possible.  Needing just another half inch.  “There, I got it!”  It is times like that when I continue to appreciate the functional benefits of yoga for everyday living.

Yoga movements, postures, and breathing practices help to keep us strong and balanced.  Moving our arms, bending forward, lateral bending, twisting and balance are part of everyday living, and part of any yoga practice.

  • Bending forward: think of tying your shoes; bending and reaching into the dryer for that last sock; or weeding the garden.
  • Lateral bending: think of reaching under the couch for that dog toy; or washing windows.
  • Twisting: think of looking in your blind spot while driving; or shoveling snow.
  • Balance: think of reaching that top shelf on your tip toes.

Having strong legs, a strong back, and a strong core all aid in keeping us steady while we walk, climb stairs or anything else we do on any given day.  Moving our bodies stimulates our circulation and lymphatic system, aiding in immunity.  Weight bearing exercise helps to keep our bones strong.  And the mindfulness of yoga helps decrease the stress that everyone has.  This is what we can do for ourselves, this is self-care.

Here are some self-care practices you can try at home:

Balancing Tadasana (balance posture)

Begin by standing with feet hip distance apart.  Feel grounded and steady.  On an inhale, sweep your arms out to the side and up above your head.  At the same time, lift your heals off the floor.  On the exhale, sweep arms back down to your sides, as you bring your heals back down to the floor.  Move intentionally with your inhale and exhale.  Practice this posture 6 times.

 

Ardha Pārśvottānāsana (lateral forward bending posture)

Stand with left foot forward, right foot turned slightly outward, right arm overhead, and left arm folded behind your back.  On exhale, bend forward, bending left knee slightly, bringing chest toward left thigh, and right hand to left foot.  On inhale, lift chest and arm until torso is parallel to the ground.  On exhale, return to the forward bend position.  On inhale, return to starting position.  Moving with your breath. Repeat 4 times, then switch sides.

 

Sukasana Parivrtti (seated twist posture)

Start with a comfortable seated position on your mat or in a chair.  Place left hand on right knee.  Place right hand behind your hips.  On exhale, twist to the right, looking over your right shoulder.  On inhale, return to starting position.  Repeat 4 times, then switch sides.

 

Mindful Minute (breathing practice)

Inhale slowly, and think peace

Exhale slowly, and think calm

Take 8-10 slow, deep purposeful breaths

 

Think of that top shelf.

Can you reach your goals for self-care?

You can join me on Wednesdays at 4:15 for the Zoom class “Yoga for Self-Care: Creating Calm with Movement and Breathing.  This class is intended for beginners, but all are welcome.  Also, this class will be recorded and is available for 5 days.

Sally Konkol, RN, BSN, RYT-200, has been a yoga practitioner for 8 years and was certified as a yoga teacher by River Flow Yoga Teacher Training School in 2020.  Her yoga teaching is straight forward and practical, helping the practice feel relevant and accessible to new and experienced students. 

 

Stamina & Soul – Pandemic Ponderings Part 2

“Your Mother is in the closet with the kids.”

I paused and tried to picture this.

My Dad continued, “I’m not sure if she’s teaching the kids something or trying to find a new perspective?” His voice trailed off as I stared at my cell phone.

“Send me a picture Dad. I’ve got to see this.”

Calls and texts have been part of my parents’ communication from Michigan since early September when they began helping my niece and nephew with their virtual learning.

“We hope we are doing this right,” has been their weekly sentiment.

Personal hesitation, uncertainty and curiosity can be revealed within the sphere of daily tasks right up through digesting world updates.

2020 has put the spotlight on how we relate to external situations and internal reactions in addition to reviewing ‘how we used to do things’ and whether we are ‘doing it right.’

A daily check-in can be: “Am I in a teaching moment, learning moment or am I staying the same?”

It takes more than physical endurance to navigate these experiences of life.

Mental health and soul stamina need attention too. Strategies to nurture mind and soul are not always hiding in the closet.

Here are accessible and effective strategies to integrate into daily life:

MIND-BODY RESET
• Stand, sit or move to supine
• As you breathe in and breathe out, wiggle your toes on your left
foot and fingers on your right hand
• Exhale and soften your toes and fingers
• Next wiggle your toes on your right foot and fingers on your left
hand
• Exhale and soften your toes and fingers
• Continue for a few minutes then pause for 4-8 breaths to let your
placement of attention be in your body

CYCLE STRESS THROUGH WITH SOULFUL CONNECTIONS
MoveHow can your body move today? Standing, seated or supine, choose a place indoors or outdoors. Take 5 minutes and move your body. Wiggle, dance, sweep arms into mountain pose, march, walk, yawn, smile.
BreatheInhale & exhale deeply. Stretch while you breathe. Then explore this for at least 4 breath cycles: a 4-count inhale, pause gently at the peak of the inhale, then 4-count exhale, pause gently at the base of the exhale.
ConnectCall, facetime or zoom a friend or family member. If able, reconnect with a favorite person & take a walk. Write a letter & send it by ‘snail-mail.’ Stay connected to your lifelines. We are all trying to figure it out & support systems are vital.
Smile & LaughDo something that sparks your joy. Even if a memory conjures up a chuckle or a full belly laugh. Welcome the endorphins and go with it.

Hugs and stuffed animals. Eventually, I heard the details surrounding Grandma’s closet adventure. Fortunately, she didn’t get a cramp in her foot. Everyone was laughing. For future statistical research, at least three individuals and numerous toys can fit in a 6 x 4 closet quite comfortably. Yet the perspective is much sweeter when all involved embrace in a hug.

Keep Learning – Stay Connected:
Music: Check out Coldplay’s ‘A Head Full of Dreams’ and dance. Listen HERE

Podcast: Brene Brown’s Unlocking Us with Drs. Emily & Amelia Nagoski
on burnout and how to complete the stress cycle Listen HERE

What would you like to add to this list to support each other within our collective, ongoing life practice?
Look for this blog when you visit Facebook at 5 Koshas or Heather Van Dalfsen and Instagram with Heather Van Dalfsen to share your thoughts.

Photo Credit: Photo taken by Heather’s Dad, Jim Thompson

Cultivating Another Mental Attitude with iRest® Yoga Nidra Meditation

“When in distress, cultivate another mental attitude” Yoga Sutra-s of Patanjali, Chapter 2, sutra 33. 

As the pandemic drags on, do you find yourself wondering, what is wrong with us? Why are we so dysfunctional? This is depressing. Something seems wrong. Something seems wrong….with me.

In my studies for iRest Yoga Nidra certification, I am studying the pratya bhijña hṛdayam, The Heart of Recognition, or alternatively, The Recognition of Our Own Heart. This text is the most direct statement of The Recognition School, that reached its peak around the year 1000 CE, in the Kashmir region of what is now Pakistan. The Heart of Recognition is that we actually are a condensed form of the one consciousness. We Recognize Our Own Heart when we glimpse the qualities of the one consciousness even in our contracted form.

The first five sutra-s of this foundational text (the pratya bhijña hṛdayam) say:

  • Everything comes into being and is animated by one consciousness. The one consciousness is the ground of Being. 
  • This one consciousness has an inherent impulse to manifest, and unfolds the universe from herself, upon herself. She pours forth the universe in continuous re-creation.
  • This consciousness manifests in diverse ways and differentiates into entities that relate to one another as subjects and objects.
  • Even as there are many subjects and objects, they are still all manifestations of the one consciousness. Just as in a hologram, the whole is contained in each fragment, the whole of the one consciousness is within everything, in condensed, but complete form. There is nothing that is not consciousness.
  • And so even our minds, are the one consciousness, in contracted form.

Western psychology holds that consciousness is an attribute of the mind. Eastern psychology takes another view: the mind is the product of consciousness. So, we can take another view: that consciousness is here, and the mind is its product. Everything belongs, it is all a manifestation of one consciousness. Our thoughts and emotions are here, and we can welcome them, without judgment. And, no matter our present state of mind, we are deeply ok, we are the entirety of the one consciousness, in condensed form. 

As condensed consciousness, we forget that we indeed are the one consciousness. And then we can remember……we can get a glimpse of that vast oneness: spacious, timeless, connected, complete and whole through the practices of iRest Yoga Nidra meditation. Using ancient techniques of body and breath awareness, we can disidentify with our thoughts, emotions and beliefs. We can allow that perfume of the one consciousness to enter our own awareness, finding a familiar sense of joy. The more we practice, the more we can live out of a place of remembering. And we find that everything belongs. We find actions we can take that will help transform our suffering into growth, our pain into purpose, our sorrow into joy. We can listen to the longings of our heart, and live with a sense of life living us. And we can let go of our need to control results, because everything belongs.

How to Reduce Stress with Yoga

The stress from the COVID-19 pandemic is as unprecedented as the the public health regulations and recommendations needed to control it. There’s stress around the fear of getting infected. There’s stress around making a living as the economy contracts. Parents are stressed about their children keeping up with their education.  There’s stress in the uncertainty about how long this will last.

Especially amidst this coronavirus pandemic, it’s important to set aside time for yourself to reduce stress levels and process what’s happening for you and your family, even if only for a couple minutes. If you’re looking for a way find some inner peace and balance, yoga reduces stress with simple and accessible tools.

A Holistic Approach to Stress Relief

The pressure can build up, and a sense of discomfort can make us turn to habitual discomfort relievers – checking social media, turning on your favorite reality TV show or heading to the junk food cabinet. We have all been there in the last several months.  These temporary pressure relievers are unable to offer lasting stress relief. Yoga is a holistic approach to stress relief that synchronizes your body and mind to help you come back to your center so that you can mindfully do the best you can in these circumstances.

Research has shown that regularly practicing yoga can help to reduce stress hormones like adrenaline and cortisol, lower blood pressure, and increase blood flow.

Stress-Relieving Yoga Tools

When it comes to yoga for stress relief, it’s all about awareness, holding attention, and breathing. Start with awareness of where you are beginning (body, mind, emotions). Hold attention on the breath or the coordination between the breath and the movement. By focusing on breathing, you will have more conscious respiratory rhythm, which helps you tune your nervous system. Incorporating meditation (again, holding attention in one place) into your routine will help you become more mindful of the world around you and, more importantly, yourself.

When you focus your attention on one specific aspect like breathing, you temporarily offload the stressors of the world around you to gain new perspectives and regulate your autonomic nervous system

Table to Child’s Pose (Cakravakasana)

Use this posture to connect to your breathing and to stretch your low back. To get into Child’s Pose, start with a tabletop on your hands and knees. Place your knees hip-distance apart and your hands below your shoulders. On an exhale, hug in belly muscles. Lower your forearms to the floor and slowly move your hips toward your heels as you lower your head and chest toward the floor.  Repeat the posture several times and then rest in the Child’s Pose for six full deep breaths.

Cranky Knees? Sit on a chair and fold chest toward thighs on an exhalation.

Morning: Make inhalation and exhalation equal in length to energize. Progressively make the inhale and exhale longer.

Evening: Focus on progressively lengthening your exhale to calm and relax.

Eagle Pose

Pauline Zweck, RYT-200 pictured above in Eagle Pose

Balancing poses require deep concentration, which makes them effective for stress relief. All your energy is focused on staying upright, keeping you in the moment and helping you forget about the stressors around you. Eagle Pose is also a great posture for relieving stress in the upper back and shoulders. If you’re having trouble balancing, try staring at a fixed object or spot in the room. Choose something that’s pleasing or calming to you.

To get into Eagle Pose, begin by standing with your feet hip-width apart and your shoulders down and back. Making sure all your movements are slow and smooth, pick up your right leg and cross it over your left, standing on one foot. Imagine you are sitting on a chair that is not  there. Now, cross your left arm over the top of your right arm at the elbows, and bring the back of your hands together. Bend your elbows until your hands are in front of your face. Hold Eagle’s Pose for at least six full breaths before switching to the other side.

 

Holistic Stress Relief

Stress is not a new invention brought on by the coronavirus outbreak but it provides a learning opportunity. By learning to stay present amidst the storm of the pandemic, you will embed tools for a lifetime. Practicing yoga impacts every layer of who you are – physical, physiology, mind, character and heart. You can become a stronger, healthier person and relieve stress by regularly practicing simple and accessible yoga techniques, leading to an overall higher quality of life.

February:  Expressing Love & Embracing Self-Love

by Renee Peterson, MSW, RYT, RPYT

It’s the season of love.

Most people think of February 14th as a day to celebrate and recognize the love of their life and those dear to them. It is, and this is important! But what about celebrating self-love? Some people might think self-love is self-centered and ego driven but it is quite different. Self-love is being mindful and aware of what you need to be healthy and productive.

Psychology studies report that self-love and self-compassion are key for mental health and well being, keeping depression and anxiety at bay (Medical News Today, Ana Sandoiu March 23, 2018). When we don’t take care of ourselves and continue on the path of Doing vs. Being, we experience adverse health effects, such as, high blood pressure, irritable bowel syndrome, depression, heart disease, etc. Our inner critic, or in yoga terminology, the chitta vritti, is the monkey mind of continual thoughts running through our minds. We experience these thoughts in the form of ridiculing, judging, and constantly reminding us to remember what to pick up from the grocery store or what deadline is coming up. You get the picture.

According to Patanjali, “If you can control the rising of the mind into ripples, you will experience Yoga.” Practicing yoga is one way to cultivate self-love.

How do we achieve self-love?

Professor Neff, Sbarra and colleagues define self-compassion as a construct that encompasses three components:

1. Self-kindness – treating oneself with understanding and forgiveness,
2. Recognition of one’s place in shared humanity – acknowledging that people are not perfect and that personal experiences are part of the larger human experience,
3. Mindfulness – bringing your attention to the here and now, experiences in the present moment. Bringing about emotional equanimity, calmness, clear rational thinking.

Yoga centers us, grounds us and brings us back to neutral. When we practice yoga we get in touch with our breath, physical body, emotional state, spiritual side, and our heart center. The physical and breath practice of yoga allows us to move with comfort to release tension in our body and quiet the voice of our inner critic. This allows us to feel freer boosting feelings of self-love and kindness. When we are kind and loving to ourselves, we can be kind and loving toward others. Appreciating the simple things in life.

When we are kind to ourselves and acknowledge that we are all ‘perfectly imperfect’ we treat ourself with kindness. When we pause to mindfully reflect on how we are breathing, physically feeling, and listening to our thoughts, we can begin to let go of our stress and tension and lower our levels of the stress hormone, cortisol, in our bodies.

Try it: It only takes a minute or two. You decide how you feel.
Take a moment to sit comfortably,
Close your eyes or gaze softly downward,
Notice your breathing. Is your breath short and shallow? Smooth? Hurried? Just notice without judgement.
Now, focus on slowing your breath down.
Smooth breath in, slow breath out.
Soften your physical body with each exhale.
Allow the negative thoughts in your mind to form ripples that move away from your consciousness.
Keep breathing for a minute or two or longer. Smooth inhale; smooth exhale….

Slowly, bring your awareness back to the present moment.

How do you feel?

This may be your first step toward self-love. Simply quieting your mind, quieting your body, and releasing your thoughts.

This is yoga: controlling the rising of the mind. Now direct your thoughts with positivity and kindness to yourself and toward others.

As the song, Seasons of Love*, goes from the musical Rent we have:

Five hundred twenty-five thousand six hundred minutes
Five hundred twenty-five thousands moments so dear
Five hundred twenty-five thousand six hundred minutes
How do you measure, measure a year?

In daylights, in sunsets
In midnights, in cups of coffee….

(The song goes on to teach us:)

Let’s celebrate
Remember a year in the life of friends
Remember the loooooooove
Remember the loooooooove
Remember the loooooooove
Measure in looooooove
Measure, measure your life in love
Seasons of Looooooooove
Seasons of Looooooooove

*lyrics by Jonathon Larson.

Renee Peterson, MSW, RYT, RPYT, is certified as a 200-hour Viniyoga Wellness Instructor (2014-15) and Prenatal Yoga Teacher (Jennifer Colletti, Yoga Center of Minneapolis, 2017) in addition to completing the Yoga Bonding Postnatal & Mom and Baby Yoga Teacher Training Course (2016). She teaches people across the lifespan and is particularly gifted with adapting yoga for a variety of individuals including prenatal and postnatal and people with structural conditions.   Renee has a caring and nurturing approach with her students.  Prenatal, Family Yoga and Yoga for Beginners and Beyond are among Renee’s regular classes at 5 Koshas Yoga & Wellness.  She is also faculty with the River Flow Yoga 200-hour teacher training. Learn more about Renee and her classes at: https://www.5koshasyoga.com/teachers/renee-peterson-ryt-200/

Mind-Body Practices to Manage & Alleviate Chronic Pain

“Pain is inevitable, suffering is optional”…. Buddhist proverb

Pain is an important part of life. Pain is protective. It helps stimulate the healing response through release of chemicals and hormones in the body. We will all feel pain in our lives. However, pain can also become prohibitive. It can stop us doing the things we want to do. It can become chronic and consuming, where it affects the way we think, and feel and interact with those around us. It becomes suffering.

The best way of dealing with pain is to try to eliminate the source. Sometimes this means medical treatment. Sometimes it means rest and recuperation; breaking the cycle of repeated injury that we can easily fall into. Sometimes eliminating the source isn’t possible though. It continues. There are good days and bad days, changing with the weather, our diet, our mood and for inexplicable other reasons. Some pains relate to diseases or conditions which cannot be cured and we have been told to ‘live with it’.

The Buddhist proverb tells the story. We will all feel pain, and not all pain can be directly eliminated. But do we have to suffer? Mind-body practices have a unique ability to help, especially when it comes to determining whether or not pain leads to suffering, because that distinction occurs within the space of the mind.

On the simplest level body work such as yoga and massage can improve blood flow to tissues, increase lymph flow, help wash away inflammatory chemicals and contribute to tissue healing. The mental aspect of mind-body practices however can help how we process pain. How we react to it, and how we let it affect us. Chronic pain leads to stress, fear and depression which can be reversed. Meditation has been shown to be very helpful for pain from many sources. Science has shown, using scans, that the brain handles pain differently in patients who meditate, even to the extent of different parts of the brain being active. It has also been shown to be able to reduce the amount of pain medication people take. So it is a powerful tool.

Taking part in mind-body practices is not an admission that its ‘all in the mind’, and pain is certainly not ‘weakness leaving the body’ as the military saying goes. One of the core goals of mind-body work is taking a non-judgmental approach. Feeling pain is not your fault, its not because you have not been trying to get better. The very step of calming your perspective to the situation can be a first major step in the pathway to feeling better.

If meditation can improve the way the brain processes pain, then it can alter pain perception, it can improve how the pain affects us emotionally and how we handle our thoughts and feelings in the context of chronic pain. Chronic pain leads to a rewiring of the nervous system that makes it increasingly easy to feel pain; like a memory that becomes ingrained. Meditation has the power to reverse this imprint, as well as improve emotional and psychological well-being.

Combining physical and mental exercise in a mind-body practice therefore has the greatest ability to impact pain by combining the benefits of both. Yoga has a unique power to achieve this and yoga has an increasing amount of scientific evidence to support its power over pain.  Doing a practice regularly and consistently is important. Doing it with a friend or an understanding partner can really enhance things through the benefits of social connection.

While pain may be inevitable, suffering as a result of it isn’t. If you deal with chronic pain consider exploring mind-body practices and deepen your understanding of and relationship with your pain. Wrestle back control of your situation and don’t let your pain become suffering.

New Year, New Habits


How can you bring your yoga practice into the New Year?

How can you set the intention of a regular mind-body practice while creating the habit of practice?

Practicing yoga is one way to enlist the wisdom of our minds AND bodies, to generate a lasting shift – if we stick with it. A lasting shift happens if we are able to create new patterns, consistent patterns of behavior we call habits.

James Clear has written a book about habits titled Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, a New York Times bestseller. In it, Clear lists four intervention points for habit management.

In order to encourage a good new habit, the intervention points are:

  • To make it Obvious (visible)
  • To make it Attractive (enticing)
  • To make it Easy (convenient)
  • To make it Satisfying (rewarding)

We might not be able to use all the strategies in developing a good new habit, but we can focus on the interventions that are most effective. I am intrigued, wondering how this meshes with one of the joys I find in yoga, that is, yoga is an enjoyable way to challenge our patterns of movement and patterns of mind.

How can we get into the habit of yoga for the New Year?
Here are 4 ways to bring your Yoga Practice into the New Year! 

  1. Obvious Strategy: To enlist the obvious strategy, Clear makes the case for clarity in our intention. Intention is familiar to yoga practitioners. Clear states that people often don’t have so much trouble with ‘willpower’ as with clarity. In order to envision yourself following through, fill in the sentence: I will __(activity)__ on __(day)__ at __(time)__ in __(place)__. Now your imagination can see you actually doing it!
  2. Attractive Strategy: Make a date. Is there a friend who you would like to see more often, and/or one who you know shares your interest? By using a commitment device, you can make your clear intention more attractive in two ways. One, you enjoy the activity and enjoy the person’s company. Two, it is very unattractive to be perceived as the person who backs out.
  3. Easy Strategy – There’s a word for that in Sanskrit, sukham: comfortable, happy, easiness. It is used in Sutra 2.46, Sthira sukhamansanam: stable and easiness in posture and presence. There is a connection between being stable and being comfortable. By finding your steadiness you grow your comfort; by creating ease you grow more stable. We can make things easier for ourselves as we start to cultivate a habit by building the habit with a series of small steps, instead of making a giant leap. The first thing to do is show up. Step one: every day take out the yoga mat with the rule that you’re doing yoga for just five minutes. Grow steady in how you show up, and your practice can expand from there.
  4. Rewarding Strategy: I appreciated that Clear makes a distinction between types of rewards. He points out that bad habits tend to reward us in the short term (donuts taste so GOOD), and good habits (like avoiding donuts) tend to be more rewarding in the long run. Consistent yoga practice provides many long term rewards, but it can be difficult to recognize them because they develop very gradually. In the practice of yoga, we also take the time to notice the rewards in the now. In this moment, we sense gratitude for our breath, for our abilities and the connection between body and mind.

The beauty of developing a yoga habit is that the practice itself develops our ability to pay attention and expands our awareness. By giving ourselves a structured way to pay attention below the neck, we enroll the mind AND body in remembering our intentions.

Written by: Mary Kluz, MS & RYT-200. Mary Kluz is works in organizational health and leadership and is Associate Professor Emerita with the University of Wisconsin- Madison, Division of Extension. Mary is a Registered Yoga Teacher at the 200 hour level with Yoga Alliance and is a certified 200 hour Viniyoga Wellness Instructor through the American Viniyoga Institute/River Flow Yoga Teacher Training School. She teaches weekly yoga classes at 5 Koshas Yoga & Wellness where she focuses on stress reduction and centering.

Novice Yoga Anxiety

by Janie Martin

“If you wish you were more flexible or more relaxed, give yoga a try. If you are nervous about going to a class, go with a friend. If people with serious diseases can participate and enjoy it, so can you.”

Joining a Yoga Class

One of the things on my long list of desired post-retirement activities was to join a yoga class. Several people had recommended this to me; and I heard and read good things about yoga for both building flexibility and improving balance. Those abilities deteriorate as we age, so the potential benefits were obvious. All the same it took a bit of guts to go to the first class.

Joining an activity where most people have been participating as a group for a while is a little intimidating. There is the factor of feeling out of place, fear of not being able to learn or keep up, or becoming a laughingstock.

But all it took was one class for me to feel at home and know that I was going to both benefit from and enjoy participating. The group was welcoming and warm, and the instructor immediately put me at ease. I went from hiding in the furthest corner of the room to being comfortable in the first row within two weeks.

Find A Type of Yoga You Enjoy and a Teacher Who Can Adapt for Your Needs

There are several different types of yoga, so you might need to experiment a little to find what is best for you. There are even “chair yoga” classes for those who have balance problems or difficulty with kneeling postures.

When I moved to Wisconsin I hated to leave my old class and instructor, but luckily I immediately found a class with an equally good instructor. And the diverse people in my new class have become friends like my old classmates were.

We all have two things in common; we were able to summon the courage to try class for the first time; and we all find the activity beneficial. Other than that we are all different – some in great shape, some a bit rust-bound and some who have not done any physical activity their entire lives. Some wear old sweat pants and loose t-shirts; some have slick exercise clothing. We all fit in, and we all encourage each other.

Some class members have some physical limitations, but the instructor is good at modifying the activities so they can fully participate. Some have what the instructor cheerfully calls “cranky” knees or a shoulder that doesn’t want to cooperate – but she continually urges us to stay in the zone of halfway between easy and hard effort – a perfect way to avoid injury but still benefit from movement. I always leave feeling better than when I walked in.

Classes with Camaraderie, Not Competition

Now that my husband is retired, he too goes to a class – one targeted for men with a male instructor. Using our bodies in class, the focus is on celebrating what we CAN do, not on what our bodies won’t let us do. There is no scorekeeping, no competition, and no comparisons. Chatter before class is about gardening, families, and hobbies. There is a lot of laughing, and those who miss class are warmly welcomed back after vacation or surgeries.

You Can Do It

So here are my thoughts for you if you have ever considered yoga. If you wish you were more flexible or more relaxed, give yoga a try. If you are nervous about going to a class, go with a friend. If people with serious diseases can participate and enjoy it, so can you.  If a class member who told me she is seriously in a battle for her life can give it a try for the first time, so can you.

Namaste!

Janie Martin is retired and a student at 5 Koshas Yoga & Wellness.  She tends her horses and cats and writes in western Marathon County.  

Tips For When Life Slows You Down

By: Julie Bonasso Krolczyk

“The Power of the Pause” – Shannon Sommerling

Are you dealing with physical or emotional pain and have had to slow down? Are you tired of being frustrated? Not sure how to move forward?

I recently was sidelined from physical activity for 3 months due to a back injury.

Here’s what I learned – just as in a yoga pose, there is strength in stillness, resilience through releasing (what doesn’t serve) and wisdom 
from wonderment.

TIPS FOR WHEN LIFE SLOWS YOU DOWN:

1) Change the Narrative – Our thoughts create our actions create our life. When we have self-limiting beliefs, we engage in self-limiting behaviors. When we change our inner critic to self-love, and change our limiting beliefs to the power of possibility, we start to act differently and feel better. Catch your inner-critic and ask: Would you say those same words to a child? If not, change the story you are telling yourself.

2) Practice Gratitude – When we are grateful, we are not resentful about the things we have lost nor are we worried about the future. Every day, write down 10 (TEN!) things you are grateful for during the day.

3) Look Within – What needs to be released in your life? Is your pain associated with something you are holding on to that is no longer serving you? What is God/Universe saying to you? “Slow down and listen.” Be honest with yourself. What is the downtime trying to teach you?

4) Find New Ways of Coping – All of my normal strategies (yoga, spinning and hiking) were not available to me. I thought – what do I do now? Find new ways to de-stress: Meditation, Prayer, Deep Breathing [INSERT YOURS HERE!]

5) Seek Support – Isolating yourself can give you a short burst of temporary respite, but in the long run, you need the encouragement of others to keep moving forward. Reach our to your tribe – your partner, your friend, your community. They love you and want to see you thriving.

Julie Bonasso Krolczyk, is a Certified Health and Wellness coach with 15 years of experience coaching individuals on lifestyle behavior change:
Stress Management, Nutrition, Exercise, Relationships and Career.  

You can see her for individual health and wellness coaching at 5 Koshas Yoga & Wellness.

Learn more about Julie and her services at: https://www.5koshasyoga.com/wellness/health-wellness-coaching/.

Sweet Dreams: Yoga for Better Sleep & Daytime Energy

“When sleep escapes you and drowsiness and fuzzy thinking are your daytime companions, it’s time to evaluate what action you can take to improve sleep.  Mind-body practices, including yoga, can improve sleep and daytime energy.”  

The roots of sleeplessness may be related to age, stress, hormonal changes, pain, digestive distress, anxiety, depression, sleep disorders, other health issues, treatments, medications, exercise (lack of or timing), diet, or lifestyle.  Yoga is especially helpful for reducing symptoms of stress, anxiety, depression, digestive distress and menopause that often make it difficult to fall asleep or interrupt sleep. In addition, yoga can be used to reduce daytime fatigue caused by poor sleep.

The tools of Yoga Therapy are skillfully applied based on the characteristics of sleeplessness and resulting fatigue.  Some people have trouble falling asleep.  Others wake in the middle of the night.  A common pattern that arises with age is early waking.  And some individuals sleep for 8 hours yet never feel rested and refreshed.

Yoga Therapy tools that may be used for sleeplessness include yoga postures, breath adaptation in the postures, breathing practices, guided relaxation, meditation, or sound.  The tools of yoga can be applied for your particular pattern of sleeplessness and might include:

  • Setting the stage for better sleep with exercise, nutrition and yoga techniques
  • Yoga techniques for falling asleep
  • What to do when you wake during the night
  • What to do if you experience waking early
  • Quick and easy techniques for dealing with daytime fatigue
  • Changing your relationship with your sleeplessness.

An important aspect of Yoga Therapy is to better understand what helps and what aggravates a particular condition.  Through newfound awareness, we can apply the highest value yoga tools in efficient and effective ways to improve your life.  Being able to fall asleep or having better daytime energy can drastically transform productivity and overall enjoyment of life.

One of the most common experiences of sleeplessness is not being able to fall asleep because of stress and repetitive negative or worrisome thoughts.  Some movement with adapted breathing may be helpful right before bed.

Try Apanasana (Gas-Relieving Pose) right before bed to relax, relieve any digestive distress and stretch your low back.  You can do it on your bed or on the floor.  Repeat the posture 6 times, lengthening your exhale every 2 repetitions.

Try Yogic Sheep Counting Method right before bed or if you wake during the night. Do the technique either in a seated position or relaxing on your back in bed:

Inhale 1 second, Exhale 1 second X1
Inhale 2 seconds, Exhale 2 seconds X1
Inhale 3 seconds, Exhale 3 seconds X1
Inhale 4 seconds, Exhale 4 seconds X1
Inhale 4 seconds, Exhale 5 seconds X1
Inhale 4 seconds, Exhale 6 seconds X1
Inhale 4 seconds, Exhale 7 seconds X1
Inhale 4 seconds, Exhale 8 seconds X1

Repeat this exercise for several rounds until you feel sleepy.

Whether you need better sleep, more sleep, or better energy during the day, your yoga toolbox has options for skillful action. You can learn how to use the tools for sweet dreams at night and vitality and clear thinking during the day.

Stick figures by Sequence Wiz