Pandemic Ponderings

Tempers, Tools & Pandemic Ponderings, Part 1

What. Are. You. Doing?!

A low, loud voice attached to an angry face bellowed to me from an open car window. The honking came next to punctuate the intensity.

My emotions rallied and my stress response accelerated.

What WAS I doing?

The drive north over the Mackinac Bridge had become a bottleneck of cars trying to complete the arduous entry into the Upper Peninsula of Michigan.

The weight of the muggy, summer weather a hovering reminder that there was nowhere to go.

The stand-still traffic literally made me ‘sit’ with everything. I felt so uncomfortable.

I tried to shrug my shoulders and release my grip on the steering wheel. Re-routing my eyes to the shades of blue within the waves of water, shifted my racing thoughts.

I remembered to breathe. 

I remembered I had a choice to respond more and react less.

My efforts weren’t grandiose yet they were sincere. My body and mind realized the nervous-system-brakes were pumping with each inhale and exhale.

What have I been doing?

What have any of us been doing?

Stress, anxiety, anger, grief.

Ease, vitality, peace, calm.

How were we all going to continue to navigate the ‘traffic jam’ of experiences and emotions within ourselves, especially living within a global virus and universal ‘reset’ of systems, institutions and perspectives?

Cleaning the windshield of our perception to channel our speech, actions and thoughts in a direction of healing, compassion and actionable next steps can be gritty, personal work.  Yet it can be the fuel that moves us forward.

What are some of our best tools to leverage our internal guidance system that supports the bridge between physical, mental, emotional, even spiritual wellbeing and growth?

Keep it simple and sincere:

Breathing, moving, observing and reflecting to access and explore:

  • Functional movements and managing the stress response
  • Discernment as to what needs immediate attention
  • Feeling the ebb and flow of emotions

Singing, mantra, meditation and play are additional tools are outlets to express ourselves and release pent up energy while also strengthening transformation and connections with the world we live in.

All of it is a practice. On the good days it takes practice so on the challenging days we can respond more, create choices and move forward.

Take a few minutes or more each day to practice. Choose from the list below and observe the effects of your practices throughout the day. How does your body feel? Where is your attention? What thoughts and emotions do you experience? What supports you to express yourself?

 

Hands to Head to Heart

  • When able, touch the earth with your hands, take 3-4 deep breaths.
  • Practice bringing your attention to the textures, colors and smells.
  • Repeat the mantra: I am here and I am breathing.

Short Breath Practice

  • When able, place one hand at the heart space – upper body and one hand on the stomach
  • Feel your body’s subtle movements as you inhale and exhale
  • Inhale a sense of fresh oxygen and space – Exhale a sense of release
  • Take 3-4 more breaths inhaling through the nose (fresh oxygen and space) and exhaling a loud sigh through the mouth (release)

Soft Pull of Gravity

  • Place your feet on the ground, sense the soft pull of gravity that keeps you connected to earth
  • Inhale -sweep your arms wide and up, Exhale- sweep arms wide and down, 3-4 repetitions
  • Repeat the mantra: I am standing on stable ground. I am creating stability within myself.

 

For those in-car or other moments – reminders you are not alone

Music: Check out Trevor Hall and Brett Dennen’s ‘Put Down What You Are Carrying’
Listen here: https://g.co/kgs/5ngUuP

Podcast: On Being with Krista Tippett – Shaping Grief with Language with Gregory Orr
Listen here: https://onbeing.org/programs/gregory-orr-shaping-grief-with-language/

 

What would you like to add to this list to support each other within our collective, ongoing 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 Van Dalfsen

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/.

Free

“Nature’s peace will flow into you as sunshine flows into treesThe winds will blow their own freshness into you and the storms their energy, while cares will drop off like autumn leaves.”

-John Muir

Free yourself from winter hibernation +

Free yourself from cold weather tension and stagnancy +

Free time to be outside, breathe, move and participate +

Free outdoor yoga classes in the best ‘green spaces’ of Central Wisconsin =

Better physical and mental health!

Your outdoor ‘green space’ yoga practice invites you to reconnect with the earth, stretch to the sky, inhale fresh oxygen and exhale the doldrums of winter.

Sip in the sweet benefits of outdoor yoga:

  • Be a Kid Again – stretch on the ground and look up at the sky
  • Practice Concentration – foster one-point-concentration as life happens around you
  • Hone Your Proprioception – that advanced sense of your body in space that helps you with stability, balance and movement
  • Plug in to the Totality of the Experience – be one with the beauty as well as the bugs
  • Engage Your 5 Senses and Be Inspired

For a personal practice, rolling out your mat on your patio, in the grass or beside your favorite water provides a familiar space to take 10-15 minutes to breathe and stretch into your favorite postures.

Group classes in ‘green space’ invites you to find balance with/between your heightened five senses and the ease of tranquility and calm.

The grass that tickles your hand, the birdsong that makes you look into the trees and the bug that wants to join you on your mat also provide you the opportunity to stop, breathe, observe and be present.

Shunryu Suzuki-roshi, author of ‘Zen Mind, Beginner’s Mind’ shares, “If your mind is empty, it is always ready for anything, it is open to everything.  In the beginners mind there are many possibilities, but in the expert’s mind there are few.”

Be free, be curious, be open to your beginners mind this summer.

Learn about all the Outdoor Yoga Classes 5 Koshas will be sharing this summer HERE, pre-register for classes: HERE.

What is Pilates Anyway?

by Faith Wilfley, MD, Stott Pilates-Trained in Mat and Reformer 

First, let me start by saying that Pilates is for everyone. That’s right, pretty much anyone, with certain modifications, can do Pilates. From the person recovering from a prolonged illness or long stretch of inactivity, to the elite athlete, Pilates has something to offer all sizes, genders, and fitness levels. In fact, it is a great entry point to increased activity. It teaches proper body position and form, so it is a great way to begin your journey to a more fit life.

I’m getting ahead of myself though. I can almost hear you thinking, ‘seriously, what is it though!’ It is a method of exercise developed by Joseph Pilates (thus, the name) almost a hundred years ago. He called it ‘Contrology’ because the essence of all of the exercises is control. Holding one part of the body stable while moving another part with control. His theory, at that time, was that modern life with its inactivity was leading to illness and poor physical conditioning. Thus, why it’s around almost 100 years later!

What is a mat Pilates class like? Well, above all, hopefully it is fun! If you look in at a class, it looks pretty harmless. A lot of the time is spent laying on the mat. Movements are slow and controlled. Every move, however, is combining breath, core control, balance, and fluid movement. It’s a lot like trying to pat your head and rub your tummy. I tell people it takes about 6 classes before you feel like you are really starting to get it. Did I mention, it’s also a practice in patience?

What do you get out of it?

  • Improved core conditioning. And by core, I mean abdominals in the front, deep back muscles, pelvic floor, and diaphragm.
  • Improved mobility. Flexibility + Strength = Mobility. The goal of my practice is to get, and keep, people as mobile as possible for as long as possible.
  • Improved endurance. A study published in the Journal of Strength and Conditioning Research in March 2010 found that in active middle-aged men and women, basic mat Pilates moves practiced twice weekly for 60 minutes, for 12 weeks, showed statistically significant increases in “abdominal endurance, hamstring flexibility, and upper body muscular endurance.”
  • Maintaining spine health, prevention of injuries, and improved body composition are all benefits as well.

How is it different from yoga? I like to think of yoga and Pilates as cousins. They are both mind-body forms of exercise. Both are low impact and will increase flexibility. Yoga practice may include physical postures (movement in and out of postures and held postures), breathing exercises, sound, meditation and philosophical teachings, whereas Pilates was invented as an ‘exercise’ and focuses on controlled fluid movement. Pilates is also very spine focused and the exercises should not have neck extension.  Pilates mats are also much thicker, as there is a lot of spinal articulation during classes and a thicker mat provides more comfort.

The only way to truly know what Pilates is like, however, is to come to a class.  Just let your instructor know beforehand if you have any history of injuries, or limitations of movement. Hope to see you soon!

Guest blog by Faith Wilfley, MD, Stott Pilates-Trained in Mat and Reformer, is a teacher at 5 Koshas Yoga & Wellness.  She teaches on Tuesdays at 9:00 am, starting March 15.

Yoga For Low Back Pain

Back pain is an unfortunately common problem. It is estimated that 80% of us will experience significant low back pain at some time in our lives. The US spends $90 billion per year in treating low back pain, and low back pain is the second leading cause for lost days at work.

Read More