Just because we all need a little motivation some times. I hope yoga can help you achieve your greatest goals!
"Never underestimate what you can do when you believe in yourself."
Namaste
Sunday, September 22, 2013
Yoga and Mental Illness
So we all know that yoga obviously does the body good, but
according to many studies it also has many benefits on the mind as well. On this post I want to address the
potential benefits of a regular yoga practice for those with mental illness.
Yoga has recently become such a cultural phenomenon that physicians
and researchers are having a difficult time differentiating legitimate claims
from hype. Recently, researchers from Duke University Medical Center explored
the effects of yoga on mental health by examining over 100 different studies.
It is well known that yoga can produce a calming effect.
It also can produce that “feel-good” feeling that people do after physical
exercise. But what else was interesting is that they found that yoga does in
fact have positive effects on mild depression, sleep problems, eating
disorders, and psychiatric disorders
such as schizophrenia and ADHD. It has also shown to help individuals
cope with the side effects of PTSD. The findings suggest that yoga may
influence brain chemicals such as serotonin, which is known to boost levels of
happiness. In addition, it can lower inflammation, reduce oxidative stress and
produce a healthier balance of lipids and growth factors.
Doctors have been encouraging yoga as a complementary treatment for
mental disorders for years. And while research is promising, it is not
recommended to replace their medications with a yoga practice. Rather,
researchers and doctors are encouraging patients to add it to their existing
treatments and take advantage of the shown benefits.
As a little added bonus I wanted to include 6 asanas to help cope
with depression or anxiety. Incorporate these warming, comforting poses into
your daily practice and enjoy!
-
childs pose
forward bend
legs up the wall
cat –cow pose
backbends
headstand
-Namaste
Hands On Adjustments
In my past experience with yoga, I have found that many teachers
are afraid of touching their students, and also some students decline
adjustments in their practice. But
as I have nearly completed my certification and have progressed in my journey
as a teacher, I have found a tremendous benefit to hands on adjustments. In this post I would like to share some
of the guidelines and benefits of hands on adjustments that I have learned.
Hands on adjustments bring a new element to a yoga
classroom. It is a traditional means of passing knowledge from teacher to
student. This is a powerful
teaching tool. Not only can that
it help students to go deeper into a stretch, but it can help the student learn
the proper alignment and positioning for the asana. On a different level, hands
on adjustments help to create a trusting bond between teacher and student.
In my practice as a teacher, I have come to find 3 reasons
for adjustments. They are as follows:
1.
Offer Support or Balance. I have found that some reassuring hands
on adjustments during more difficult asanas can really help the student to feel
more confident in the pose. It
helps them move into the pose correctly and prevents risk of injury caused by
improper posture during an asana. The students learn to trust in me as a
teacher and in their own body’s capacity.
2.
Suggest Direction. This can be achieved with
light acupressure or through movement of my hands in specific directions. This
can be used as a gentle reminder to the student to expand deeper into the
specific pose.
3.
Help Students Experience the Pose Differently.
Oftentimes with a small adjustment, the student can have a completely different
experience in the asana. With assistance, they may be able to go more deeply
into a pose with less resistance.
There are some occasions where I choose not to do hands on
adjustments. Sometimes my energy level is lower or the energy of the class is
taking me in a different direction. As a teacher I have learned to honor myself
and my students, and respect where the energy is taking us.
Most of my students appreciate the hands on adjustments. By
offering these adjustments, and respecting the trust each student places in me,
I have seen my students more fully comprehend the asana and their yoga
experience.
-Namaste
Thursday, September 19, 2013
Find Your "Wild" Side With This Invigorating Pose
So lately I’ve been trying to incorporate some different poses
into my routine and classes. One of my new favorite poses is Camatkarasana,
also known as “wild thing.” This pose is fun and challenging, as also comes
with some awesome benefits.
Anatomically, this pose focuses on the arms, hips, thighs, and
spine. It belongs in the back bend family of poses and might want to be avoided
by anyone with a spine injury.
Here is how to get into the pose:
1.
I find that it is easiest to start in downward facing dog.
From here, bring your weight onto your left hand and roll onto the outer edge
of your left foot (similar to a side plan pose)
2.
On your next inhale, lift your hips and your right leg,
stepping it back and placing your toes on the mat behind you with your knee slightly bent
3.
Next, bring your right arm up and out, opening the chest to
the sky as much as you can
4.
On your next inhale; curl further into the pose by
reaching the right arm behind you and out and flattening your right foot on the mat
5.
Hold for 5-10 breaths before returning to down dog and
repeating on the opposite side
This pose is a great chest opener, as well as the shoulders and
throat. It also can open and stretch the hips and hip flexor muscles. Finally, it can build strength in the
core and upper back muscles. Aside from the physical benefits, this pose has
some therapeutic benefits as well. Wild thing can help revitalize you by
fighting fatigue. It is the perfect pose for when you are stuck in a routine
and need new life in your practice. Finally, in light of the fall and winter
season that is fast approaching, this pose can be great at helping ease the
side effects of mild or seasonal depression. So next time you need a quick pick
me up, try unrolling your mat and working your way into this awesome pose!
-Namaste
Tuesday, September 17, 2013
Yoga For Every Athlete!
All to
often when I invite people to my yoga classes I encounter responses such as “I
prefer more high intensity workouts” or “I need more cardio than what yoga
offers.” It is almost as if people consider yoga a waste of time, especially if
they only have an hour to work out each day. Well I’m here to tell you, that it
is not a waste, and in fact, every athlete, regardless of sport or discipline,
has the potential to enhance his or her performance by adopting a consistent
yoga practice.
Benefits of Yoga For Athletes:
1.
Improved Strength. Studies have found that a consistent yoga practice that
incorporates various asanas (poses) can help to build strength and improve lean
muscle mass; (especially the muscles used for many of the high intensity sports
such as running, cycling, and swimming). In addition, yoga helps strengthen the
under-developed and less-used muscles that surround the more utilized muscles,
and in return can improve overall stability and prevent injury.
2.
Improved Flexibility. There is no doubt that yoga improves joint and muscular
flexibility, which is vital to the body’s overall structural whole. Enhanced
flexibility will lead to greater range of motion, which can lead to more
conditioned muscles.
3.
Improved Coordination and Balance. Yoga can help increase both of these
tremendously. Better balance and coordination means enhanced control over the
body. This can lead to better technique and form in nearly any sport or
practice. Whether it is a baseball swing, swim stroke, running stride, or dance
pose, yoga can help you refine it.
4.
Improved Mental Control. This is, in my opinion, the most important aspect of
any well-trained athlete. Most people think of yoga as simply a great “workout”
or a means of tightening the core or toning their stomach. Of course it does do
that, but it also does so much more.
As soon as the rigorous vinyasa portion of the class is finished, we
close class with savasana and a meditative period. As an athlete, it is easy to
brush this portion of class off as the less important part, when in reality it
may be the exact opposite. The mind is what distinguishes the best athletes
from the mediocre ones. I think it is safe to say that
regardless of how hard you train physically, if you don’t have control over
your thoughts, have the ability to remain focused, and the capacity to
visualize success, you can only go so far. Just like any muscle, the mind can
and should be trained. By doing so, you will find that you will be able to
achieve goals that you never thought fathomable.
So next time you find yourself
tempted to skip out on a yoga practice in exchange for your regular mundane
cardio routine, think again! You will be amazed at what your body can achieve,
on and off the mat!
-Namaste
Monday, September 16, 2013
Time To Take It Outdoors!
Summer has just come to an end and
Fall is upon us and If you haven’t taken your yoga practice outside yet you are
missing out! There are only a few more weeks of my twilight yoga class so
please take advantage of it while its here and the weather is nice! There is
nothing more therapeutic than practicing yoga as the sun is setting and the day
is unwinding!
Even if you can’t make it to my twilight
class you should consider taking your own practice outdoors. Studies show that
when compared to indoor exercise, outdoor exercise led to increased mental benefits
with greater feelings of revitalization, increased energy and decreased stress and
depression. They also report that outdoor yoga can lead to an improvement in
spiritual, emotional and psychological well being, as opposed to studio yoga or
indoor exercise.
Benefits of Outdoor
Yoga:
-
It’s a challenge. Anybody can
practice yoga inside on a mat but it adds a completely different element when
you put your feet on the sand or on the grass. The uneven ground and the wind
in your face require you to make adjustments to your asanas and can add new
life to your practice.
-
Vitamin D! Get it the natural way.
Vitamin D can have a profound effect on mood; so if you are feeling down, take
your mat and practice outside for the day. There is just something to be said
about doing a sun salutation outside.
-
The best free soundtrack ever. Next
time you do yoga outdoors take time to listen to the wind, the bird, or the
waves on the beach. There is nothing more relaxing than tuning into nature!
-
Improves your focus and
mindfulness. Taking your practice outdoors will help you get out of the same
routine that you have been doing. By allowing yourself to experience something
new, you are able to really focus on your experience at hand.
- Meditate and cultivate gratitude.
Nature helps facilitate a sense of peace and reminds us to be still. It is the
perfect place to quite the mind for meditation. It can remind us that we have
everything that we need: air to breath, the sun for warmth, flowers for beauty,
fruit and vegetables to eat. Contemplating on these things and finding
stillness can bring much peace.
Namaste
www.gobodiyoga.com
Namaste
www.gobodiyoga.com
Children's Yoga: Discovering the World Through Yoga!
One class that I plan to add to my schedule in the near
future is a yoga class for children.
In the past few years, there has emerged a growing number of children yoga classes being taught in
schools and studios all over. For some, this might seem strange, but in this
post I will tell you how yoga can benefit not only adults but children of all
ages.
Our children are growing up in an extremely fast paced
world. Their schedules are often packed with rigorous school curriculums, music
lessons, and competitive sports; not to mention family responsibilities such as
chores etc. The bustling pace of our kid’s lives can have a profound effect on
their happiness—and sometimes not for the better.
Introducing a yoga practice can help counter the pressures
of every day life. Yoga can help children to learn techniques for relaxation, inner
fulfillment, and self-health, which can result in them being able to navigate
life’s challenges with less stress.
Some surprising benefits of kid’s yoga are:
-
Improved fine motor skills
-
Improved mental acuity and focus
-
Improved hand—eye coordination
-
Improved mind/body developmental awareness
-
Improved coping skills
-
Increased awareness and sense of self
-
Lots of Fun!!!
Yoga also encourages
self-esteem and body awareness in an activity that is noncompetitive. Now I don’t see anything wrong with a
little healthy competition, however kids seem to get more than their healthy
dose of it these days. By
incorporating noncompetitive hobbies into our children’s lives we encourage
cooperation and compassion, instead of opposition—which is a great gift to give
to our children.
Yoga also has physical benefits for children. It enhances
strength, coordination, body awareness, and flexibility. In addition it can improve their
ability to concentrate and relax. No wonder schools across the world are
starting to incorporate yoga classes into their curriculums!
Yoga classes for children are very different than your
traditional yoga classes. Yoga classes for kids integrate storytelling, games,
music, language and other arts into each asana or pose. It provides a creative environment and a
way to learn and discover the world through a non-traditional way.
Stay tuned for some children’s yoga and “mommy and me”
classes to be added to my schedule!
Namaste
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