Yoga + Focused Concentration = Less Stress
Stress from work, school, and family can build throughout the day until, when it’s finally time to get some much needed rest, you have trouble closing your eyes. You need a full night’s sleep, that’s a solid seven to eight hours every night, to rejuvenate, energize, and refresh the body for a new day. Yoga and focused concentration both offer ways to help clear your mind, slow your heart rate, and prepare your mind and body for better sleep.
Yoga, especially those forms that use directed breathing, reduce the inflammation brought on by stress. Focusing your mind and body before bed has measurable benefits by reducing the activity of proteins that cause stress-related inflammation. Yoga Asana also helps relieve tension and tightness in muscles.
Focused concentration that centers on mindfulness is another way to help center your mind, putting stressful events and thoughts in the background for better sleep. Mindfulness concentration encourages practitioners to focus on the moment so that thoughts and emotions center in the present rather than dwelling on the past or speculating about the future. This type of concentration helps relieve symptoms of depression, chronic pain, and conditions like high blood pressure.
Yoga for Better Sleep
Yogic and concentration techniques can be performed before getting into bed or after you’ve laid down. When doing poses in bed, your mattress type may prevent you from getting a stretch with the same intensity you are used to on the floor, but that doesn’t reduce the relaxing benefits.
Standing Forward Bend
Stand with the feet hip-width apart, folding from your hips toward the ground. Reach your arms to the ground. You can grab your elbows with your hands and let your arms gently dangle for a better stretch. Slightly bend your knees to relieve any strain. Breathe deeply using your diaphragm.
Seated Spinal Twist
Start by sitting on a mat or your bed with both legs out straight in front of you. Bend your left knee, bringing your left foot over your right leg. Gently hold your left leg with your right hand, and twist your torso so you’re looking over your left shoulder. You can keep your right leg straight or bend it toward your left hip. Take up to eight deep breaths, release, and repeat on the other side.
On your knees, sit with your knees wider than your hips and bring your big toes together. Lengthen your torso between your legs. Extend your arms out in front or rest them beside your legs. Let your forehead drop toward the ground or your bed. Take up to eight long, deep breaths before releasing.
Focused Concentration works well once you’re lying in bed. Start by focusing on your breath. Breathe deeply using your diaphragm and listen to the sound of the air entering and leaving your lungs. Focus your mind on the calming sound of your breath. If it helps, focus on a calming word with each inhale and exhale. As you continue breathing, keep your mind focused by pulling it back to your breathing when it begins to wander. Continue until you feel calm, quiet, and relaxed. You may even drift off to sleep.
Special thanks to TUCK for their contribution of this blog and active work in the study of Mindfullness, Sleep and accessing Dhyana (Meditation).
Tuck Sleep Foundation is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources. Tuck has been featured on NPR, Lifehacker, Radiolab and is referenced by many colleges/universities and sleep organizations across the web.
You are out of Balance
You night not notice it, but you have become so comfortable with how things are that you just accept that this is how you are supposed to feel. When was the last time you checked in with yourself? When was the last time you tried something new? When was the last time you felt uncomfortable? When was the last time you allowed yourself 15 minutes of time to allow your thoughts to run wild? When was the last time you allowed yourself 15 minutes to quiet those thoughts?
How well do you know your Self?
In the movie Anger Management, the main character is asked to explain who he is. Can you do this? Without describing yourself as what you do, who you know, where you live, what you enjoy? Can you describe your Self?
Try this: write down that which you do, where you live, what you enjoy, who you know, who you are in relation to others, etc. Now, describe what you look like, what you love and what you dislike about yourself.
Now, read what you have written. Is this you?
You are not your self.
Through the practice of yoga asana we develop an understanding of our habits. We learn that we have, over time, developed practices that protect us, that compensate, that hide the imabalances.
When we direct our breath, we identify the limitations we place upon ourselves and the ways in which we cheat ourselves from accepting who we are and what we need.
When we sit or rest in silence we learn to listen to the chattering within us. We begin to hear our body and breath. We notice the useless thoughts buzzing around in our heads.
Movement, breath and silence help us to identify all of the imbalances to which we are blind; it sheds light upon that which we have allowed to hide in the darkness.
You are your Self
We are not here to direct you through a workout or fix your ailments. We are here to help you to identify your imbalances. We are here to guide you through asana sequences that address physical and energetic change. We are here to guide you through breathing practices that shift your awareness and spark emotion. We are here to encourage you to be silent so that you can hear the chatter of your mind.
It's time to show up. To be here. It's time to seek synchronicity.
Yoga's sister science, Auyrveda, brings balance to our body, breath and mindful practices. By evaluating our lifestyle, eating, sleeping and working habits, we begin to paint a picture of who we are. We begin to see the difference between the self and the Self! We become whole only by breaking apart the pieces of our own individual puzzling selves. Each of us is like a puzzle that appears to be put together, but when you look closely, you see that there are pieces added or misplaced. As we practice, as we shed light upon the darkness, we begin to identify the pieces that need to be removed or replaced.
Book a Synchronicity Session today.
Identify imbalances. Learn how to return to your true nature. Return to synchronicity through specified practices.
We all know that the only way to truly prepare for Winter sports is to get out there and do them. Whether you are heading to Heavenly or Kirkwood, Squaw or Sierra at Tahoe, Yoga Asana and Pranayama as well as mindful practices can help you to feel strong, safe and aware while out on the snow. Try out these simple practices to help you enjoy this year's season. You won't regret it.
1) Asana (Poses)
There are many Yoga asana (poses) that can help you to strengthen as well as recover from your day out on the slopes. An experienced and knowledgeable instructor will be able to guide you through theses poses and teach you how to use them in a way that helps you prepare for your day out, then release afterward.
Yudrasana (Lunge) - raising and lowering between high and low lunges.
Deviasana (Goddess) - holding, and also shifting your upper body from side-to-side.
Virabhadrasana Dvi (Warrior Two) - holding, as well as rotating.
Parsvottanasana - intense side stretch.
Supta Virasana - reclined hero
Svastikasana - auspicious pose/reclined twist variation
2) Pranayama (Conscious Breath)
If you’re heading out to the resort you are unlikely to be the only one doing so. You can prepare for and remain relaxed while sharing the mountain by applying a simple breathing techniques. Not only will they help you to remain calm and patient in lift lines. Pranayama practices can also help you to reduce stress levels while you are out and about traveling and visiting the area.
Victorious/Powerful Breathing (Ujjayi):
Breathe in and out of your nose only.
Constrict the back of your throat slightly so that your breath is audible to you, only.
Feel your breath as it moves in and out of your throat.
Slow your breathing down so that each inhale and exhale is as long as you can make it.
3) Dharana (Mindful Practice)
We can easily become caught up in the cycle of activity and buzz around us while we are out on the slopes. There are people moving everywhere and in every direction. It’s a good idea to step out of the way, look around, and observe our circumstances every once in a while.
Be sure to follow these simple mountain rules to keep yourself and others safe:
-Move to the side of the trail if you need to stop for any reason. While waiting for friends, fixing your gear or taking a break, move out of the way of those who are riding.
-Be considerate of others by keeping your backpack, poles and gear close to your body while moving around or riding the lift. Wear headphones if you like to listen to music and keep the volume at a level that still allows you to hear the liftee and those around you in the case that someone is trying to get your attention.
-Stay in control of yourself, even if your friends are bombing down the slope ahead of you. Most of us don’t get to ski every day. Honor your abilities and be honest about how much control you really have over your board or skis. Everyone, including that 5-year-old grom crushing it on the bumps will have more fun when staying in control.
Find a spot on the side of the trail, pull up a chair, or head into the lodge and relax for a few minutes. Close your eyes and listen to the sounds around you. Enjoy the crisp air and the swish of others sliding by.
To learn more about the poses, breath work and mindfulness practices that keep Jenay peaceful during Tahoe Winter visit LakeTahoeYoga.com.
How many times have you said "I will," "I'm going to," "Soon I'll," etc.? How many times have you failed to follow through on those intentions? A famous quote that I often call upon when life frustrates me is "the only consistent thing about life is change." Our Yoga practice is all about changing. We have to be willing to create and allow change to occur.
As part of our practice of Yoga we meditate. We take the time to sit and, maybe, find silence within. For some of us the chatter can seem overwhelming and it can feel as though we will never ever find silence. I'm sure you're thinking right now, "what does she know, she teaches Yoga." Feel free to jump inside my head one day, I assure you that running a Yoga studio and working at a school does not increase my inner silence. But, my efforts have shown considerable progress.
This month, as we focus on listening for our most heartfelt desire, our deepest intention, I encourage you to practice mediation. We need to be able to listen to ourselves. We need to hear our own hearts and spirits. We need to kick out the ego and the judgment and the voices of others. Take the time to listen to what's within you. You may find that change is not so hard to take.