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5 Ways to Practice Yoga During the Holidays

11/21/2018

“The Holidays;” the time period that begins after Halloween and ends at the onset of the following year. It seems as though the promotion of these days begins earlier every year. As a result, you may be feeling any number of emotions and energies as you prepare for and are inundated with the events of the season.

Yoga can help. Here are 5 ways to apply the practices of Yoga to your life so that you may be a bit more calm, reasonable, and in control this holiday season.

Ahimsa

Transalated to mean non-harming this practice of one of consideration of yourself and others. We all react to stress differently. We all perceive the holidays differently. We all experience the world differently. Practice non-harming this season by remembering the following:

-Participate in that which brings you and those closest to you happiness.

-Give yourself and others space and time to complete that which they are focused upon.

-Prepare yourself by taking a few moments to breathe before engaging.

-Eat, Drink and Enjoy slowly.

Svadhyaya

Self Study is the practice of learning from others and listening for our own vibrations. While spending time with friends and family practice listening. Ask about their lives, their experiences and their opinions. Allow them to express themselves. Listen for the gems of knowledge that are revealed as they share their stories.

If you become overwhelmed with the chatter, distractions, and noise of the day step aside to a more peaceful and quiet space. Reflect upon the goodness of the day. Take the time to enjoy all that you have been given and created for yourself. Hum or Aum in honor of the wonder of your life.

Asana

Move, groove and get active. Encourage others to join you. Yoga prescribes poses for specific application, but you don’t need to be in class to experience the benefits of conscious movement. Twist gently to massage your digestive system. Move through a seated version of cat and cow to move food through. Encourage children to get moving during a game of tag. Massage your grandmother’s shoulders. Take a walk outside. Activity before and after eating will help you to digest your food and feel energized.

Brahmacarya

Moderation may be one of the most challenging practices of the season. You may feel like you “have to” buy, eat, go, give, etc. Practice moderation by pausing to consider each choice you are about to make. Reflect upon the value of the item or experience. What is your intention behind each? Choose that which improves your life and that of others rather than that which looks or sounds good in the moment.

Ishvara Pranidhana

Surrender, dedication and devotion are the words used to translate this term. Be willing to surrender to the traditions of the holidays. Have fun, be silly, try something new and celebrate with time-honored traditions. Disregard the aspects of the season that spark negativity. Instead, focus upon the joyful moments so that you may experience Yoga all season long.

If you are interested in learning more about the philosophies and practices of Yoga as well as how to transition into a Yogic Lifestyle contact us at LakeTahoeYoga@gmail.com or call the studio at (775)580-7224.

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Family Caregivers for Seniors: Why You Should Add Yoga and Meditation to Your Daily Routine

11/20/2018

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Guest Writer: Sheila Olson of fitsheila.com | info@fitsheila.com

Photo by Mattia Faloretti on Unsplash

According to data from the Bureau of Labor Statistics, there are over 40.4 million family caregivers for adults age 65 or older in the United States. These caregivers are typically family members who take on the responsibility of helping their loved one with long-term services and support. Caregivers may provide financial assistance and personal care, but a large part of what they do is helping with day-to-day activities and emotional support. While most caregivers find that being there for their loved one is a rewarding experience, it stands to reason that the role involves a certain amount of stress with the risk of burnout. While dealing with that stress involves several healthy lifestyle choices, adding yoga and meditation to your daily schedule can be a huge boon to the overall mental health and wellness of both caregiver and senior.

A Morning Stretch

Among the many changes that happen to the body as we age, most seniors find that they lose flexibility and agility as the years go on. Doing a gentle yoga routine in the morning is a great way to improve mobility and balance, which is essential for preventing senior falls. Stretching is also beneficial for caregivers of all ages, as it eases tension due to stress. Furthermore, it’s helpful in reducing pain as well as stiffness in both the muscles and joints.

To get the best results, it’s important to be consistent and commit to stretching every morning. Having a dedicated practice ensures both senior and caregiver maintain muscular integrity while building strength. Try this easy stretching routine to help relieve stress and improve flexibility. To make it more like yoga, focus on your breath with each stretch. Inhale through your nose as you prepare to enter each pose, and exhale through your mouth when you release.

A Mindful Approach

As stretching and yoga help seniors and their caregivers maintain healthy bodies, meditation helps improve the health of the mind. By dedicating time to contemplation, people who meditate increase their mindfulness for a happier and more fulfilled life. According to Gizmodo, research shows that meditation can shield the brain from the damaging effects of stress and anxiety. Furthermore, it helps improve patience, enhances sleep quality, and alleviates feelings of depression. A daily meditation practice enriches one’s life and helps build self-esteem. Learning how to meditate is even a helpful skill when it comes to the management of chronic pain.

Just about everyone can benefit from meditation, but when it comes to seniors, there are particular benefits to consider. For one, when used in conjunction with a healthy lifestyle and medical supervision meditation slows the progression of Alzheimer’s disease and dementia, degenerative conditions that impede cognitive function and memory. When seniors meditate, they are less likely to suffer from isolation and loneliness, which can have devastating physical health effects on top of the mental and emotional strain. Meditating stimulates the brain’s centers for memory, so it can help slow the memory loss that affects many people over the age of 65. Furthermore, the deep and focused breathing that accompanies meditation introduces healthy oxygen into the blood while improving circulation. Many seniors suffer from poor circulation resulting cramping, pain, or a heavy sensation in the limbs.

Millions of people in the United States provide unpaid care for a senior loved one. Care giving involves many things, including financial assistance, personal care, assistance with day-to-day activities, and emotional support. While most caregivers enjoy being there for a loved one, it comes with its share of stress with a risk of burnout. Along with a healthy lifestyle, seniors and their caregivers can ensure wellness with daily yoga and meditation habits. Stretching in the morning is a great way to improve agility and balance for seniors, while it can help their caregivers relieve anxiety and stress-related pain. Meditation is as good for the head as yoga is good for the body. It improves mindfulness and protects the brain from stress, but it’s also helpful for seniors, as it slows the progression of dementia.