Yoga Notes … Back to Basics

I’ve written about the benefits of relaxation and pranayama many times, and for good reason. The benefits of each are so remarkable that I think it’s important to talk about it often.  Even if this article helps just one person, it’s worth repeating.  As a practicing yogi and someone who engages in a daily relaxation routine, I can vouch for its value.  During this stressful year, we can all benefit from its value in just a few minutes each day.

 

What are some of the benefits of relaxation?

There are so many.  One of the most important in my opinion is it helps to relax and calm your nervous system.  And when this happens, your entire body is affected with positive changes.

• your heart rate and breathing rate slows down, and blood pressure lowers
• your digestion improves
• normal blood sugar levels stabilize and are better maintained
• muscle tension is reduced and chronic pain can lessen as well
• blood flow to major muscles is increased
• cortisol levels are reduced by managing the activity of your stress hormones
• concentration and mood are improved, which in turn can help reduce anger and frustration
• sleep is improved
• confidence is boosted

Have I missed anything?  As you can see, the benefits are plentiful. If this was a pill, everyone would be taking it!

What is relaxation?

Anyone can benefit from learning relaxation techniques.  So many people tell me “I’m relaxed.  I watch TV at the end of the day, or read a book, or have a glass of wine to unwind at the end of the day.  I feel fine”.  And while all these things certainly can help your state of mind and make you feel relaxed, relaxation isn’t just about peace of mind and enjoying a hobby or a glass of wine.  Relaxation is a discipline and a process of “doing” certain techniques that are scientifically proven to decrease the effects of stress on your body, not just physically, but mentally and emotionally as well. Basic relaxation techniques are easy to do, things you can do on your own for free and can be done in the privacy of your own home.

What are some relaxation techniques?  

Well, let me tell you, the most beneficial techniques are very easy to do but are what some people might think are boring, or are of the mindset that because it’s so easy they probably don’t work, so why waste my time?  So sad, because these people are missing out!  The two most important relaxation techniques in a yoga practice are pranayama and meditation.  That’s it.  For today, I’ll be focusing this discussion on pranayama. There are numerous breathing exercises you can do, some to help rev up the nervous system (to help depression) and others to lower it (to help anxiety), and many others to help stabilize both.  All in the quest to help create emotional balance and resiliency and an overall sense of well-being.  A very simple exercise I use at the beginning of every yoga class is this, and this can be your easy start to each day:

Come into a comfortable seated or laying position. Close your eyes and begin to focus on your breath.  Focus on your breathe and follow it all the way.  Nice long, slow, easy breathing.  Notice the rise and fall of your chest.  Notice your lungs filling as you inhale, the path your breath takes as you exhale.  Relax your hands and fingers.  This will help relax your neck and shoulders.  This simple act of focusing and following  your breath will automatically help you quiet the mind, and bring you into a place of stillness.  And it’s here in the stillness that the magic happens.  Notice the differences you’re feeling, the changes.  Acknowledge them.  Continue breathing and focusing on your breath until you are ready to slowly come back.

You may ask why do I do this at the beginning of class?  Simply because it helps you to connect within, on a deeper level.  I like to call it centering, and it takes at most 5 minutes of your yoga practice.  It’s about bringing you into a deeper level of awareness, so that even while working your body physically, your whole body is benefitting.  We practice this in yoga class to help this discipline of becoming more aware and connected become habit and a part of your every day.

Just as there are many benefits of relaxation, there are numerous benefits to your practice of pranayama that help to further achieve the benefits of relaxation.

Pranayama:

• calms the mind
• clears the sinuses
• allows for more oxygen to enter, giving you a feeling of satisfaction and fullness and helps you become aware of being more open.
• allows for an opportunity to experience spirit.  You’re able to do this because (the Cole’s Notes version) with deep breathing your mind becomes calm, your emotions begin to settle, resulting in a body/mind integration.  We move into a  quiet, all-knowing space inside of us, spirit.
• in this space, we’re able to become aware of discomfort in the body.  This is a big one.  Your body talks to you, but we need to be in a space of quiet calm and awareness in order to “hear” it.  While practicing pranayama, adjust yourself if needed.  Listen to the inner wisdom of your body.  You can stay centred and shift your body at the same time.
• is healing
• slows down time.  A breath work practice calms the mind, and brings you right here, right now, into the moment.
• this leads to being more centred, so that you become more grounded in who you are, less swayed by other peoples opinions and thoughts, especially negative ones.
• Note, if you have a “life” question that has been on your mind, wanting answered, ask the question before going into relaxation and pranayama.  The answers will gently come to you as you tap into your inner wisdom.  Your guides are here in this space to help you.

Here’s the thing.  When you come to a place in your life where you want to see change, whether those changes are in your lifestyle, emotional health or spiritual health, something has to to be done differently in order to achieve that goal.  That’s where your practice comes into play.  It’s my hope that this article  will help lead you to your goals, whatever they may be, giving you the tools to help lead your life in an ongoing way.  Tools that you can integrate into your daily life easily and with little time or effort.  For some, this may not be what you want to hear. “I actually have to do this?”  Just know, it’s so easy to get stuck in old ways of being, the old paradigm.  I invite you to let yourself sit with this new information for a while.  Give some relaxation techniques a try.  Go slow.  Let your self sit with the old and the new ways for a while, side by side.  Try something new.  Do you feel a shift?   For change to happen, something different needs to be done. Instead of dismissing something new without giving it a chance, would you like to create something new?

Thoughts for your health,

Namaste,

Jacine

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]The cornerstone to any yoga practice includes two things: asanas, or the postures that make up the physical aspect of a yoga practice, and pranayama, the breathing exercises that complement the asanas.   A third key practice is meditation, a practice closely linked to pranayama and in some cases to your asana practice.  Prana, meaning “filling with life force”, or simply “breath”.  Yama, meaning “breathe, control, reigning in, or pause”.  The full meaning of pranayama then follows as  “the conscious awareness of breath” and/or “the life force that both energizes and relaxes the body”.  Pranayama is considered to be one of the most important relaxation techniques you can use.

I’ve written about the benefits of relaxation and pranayama many times, and for good reason. The benefits of each are so remarkable that I think it’s important to talk about it often.  Even if this article helps just one person, it’s worth repeating.  As a practicing yogi and someone who engages in a daily relaxation routine, I can vouch for its value.  During this stressful year, we can all benefit from its value in just a few minutes each day.

 

What are some of the benefits of relaxation?

There are so many.  One of the most important in my opinion is it helps to relax and calm your nervous system.  And when this happens, your entire body is affected with positive changes.

• your heart rate and breathing rate slows down, and blood pressure lowers
• your digestion improves
• normal blood sugar levels stabilize and are better maintained
• muscle tension is reduced and chronic pain can lessen as well
• blood flow to major muscles is increased
• cortisol levels are reduced by managing the activity of your stress hormones
• concentration and mood are improved, which in turn can help reduce anger and frustration
• sleep is improved
• confidence is boosted

Have I missed anything?  As you can see, the benefits are plentiful. If this was a pill, everyone would be taking it!

What is relaxation?

Anyone can benefit from learning relaxation techniques.  So many people tell me “I’m relaxed.  I watch TV at the end of the day, or read a book, or have a glass of wine to unwind at the end of the day.  I feel fine”.  And while all these things certainly can help your state of mind and make you feel relaxed, relaxation isn’t just about peace of mind and enjoying a hobby or a glass of wine.  Relaxation is a discipline and a process of “doing” certain techniques that are scientifically proven to decrease the effects of stress on your body, not just physically, but mentally and emotionally as well. Basic relaxation techniques are easy to do, things you can do on your own for free and can be done in the privacy of your own home.

What are some relaxation techniques?  

Well, let me tell you, the most beneficial techniques are very easy to do but are what some people might think are boring, or are of the mindset that because it’s so easy they probably don’t work, so why waste my time?  So sad, because these people are missing out!  The two most important relaxation techniques in a yoga practice are pranayama and meditation.  That’s it.  For today, I’ll be focusing this discussion on pranayama. There are numerous breathing exercises you can do, some to help rev up the nervous system (to help depression) and others to lower it (to help anxiety), and many others to help stabilize both.  All in the quest to help create emotional balance and resiliency and an overall sense of well-being.  A very simple exercise I use at the beginning of every yoga class is this, and this can be your easy start to each day:

Come into a comfortable seated or laying position. Close your eyes and begin to focus on your breath.  Focus on your breathe and follow it all the way.  Nice long, slow, easy breathing.  Notice the rise and fall of your chest.  Notice your lungs filling as you inhale, the path your breath takes as you exhale.  Relax your hands and fingers.  This will help relax your neck and shoulders.  This simple act of focusing and following  your breath will automatically help you quiet the mind, and bring you into a place of stillness.  And it’s here in the stillness that the magic happens.  Notice the differences you’re feeling, the changes.  Acknowledge them.  Continue breathing and focusing on your breath until you are ready to slowly come back.

You may ask why do I do this at the beginning of class?  Simply because it helps you to connect within, on a deeper level.  I like to call it centering, and it takes at most 5 minutes of your yoga practice.  It’s about bringing you into a deeper level of awareness, so that even while working your body physically, your whole body is benefitting.  We practice this in yoga class to help this discipline of becoming more aware and connected become habit and a part of your every day.

Just as there are many benefits of relaxation, there are numerous benefits to your practice of pranayama that help to further achieve the benefits of relaxation.

Pranayama:

• calms the mind
• clears the sinuses
• allows for more oxygen to enter, giving you a feeling of satisfaction and fullness and helps you become aware of being more open.
• allows for an opportunity to experience spirit.  You’re able to do this because (the Cole’s Notes version) with deep breathing your mind becomes calm, your emotions begin to settle, resulting in a body/mind integration.  We move into a  quiet, all-knowing space inside of us, spirit.
• in this space, we’re able to become aware of discomfort in the body.  This is a big one.  Your body talks to you, but we need to be in a space of quiet calm and awareness in order to “hear” it.  While practicing pranayama, adjust yourself if needed.  Listen to the inner wisdom of your body.  You can stay centred and shift your body at the same time.
• is healing
• slows down time.  A breath work practice calms the mind, and brings you right here, right now, into the moment.
• this leads to being more centred, so that you become more grounded in who you are, less swayed by other peoples opinions and thoughts, especially negative ones.
• Note, if you have a “life” question that has been on your mind, wanting answered, ask the question before going into relaxation and pranayama.  The answers will gently come to you as you tap into your inner wisdom.  Your guides are here in this space to help you.

Here’s the thing.  When you come to a place in your life where you want to see change, whether those changes are in your lifestyle, emotional health or spiritual health, something has to to be done differently in order to achieve that goal.  That’s where your practice comes into play.  It’s my hope that this article  will help lead you to your goals, whatever they may be, giving you the tools to help lead your life in an ongoing way.  Tools that you can integrate into your daily life easily and with little time or effort.  For some, this may not be what you want to hear. “I actually have to do this?”  Just know, it’s so easy to get stuck in old ways of being, the old paradigm.  I invite you to let yourself sit with this new information for a while.  Give some relaxation techniques a try.  Go slow.  Let your self sit with the old and the new ways for a while, side by side.  Try something new.  Do you feel a shift?   For change to happen, something different needs to be done. Instead of dismissing something new without giving it a chance, would you like to create something new?

Thoughts for your health,

Namaste,

Jacine

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]The Benefits of Relaxation and Pranayama

The cornerstone to any yoga practice includes two things: asanas, or the postures that make up the physical aspect of a yoga practice, and pranayama, the breathing exercises that complement the asanas.   A third key practice is meditation, a practice closely linked to pranayama and in some cases to your asana practice.  Prana, meaning “filling with life force”, or simply “breath”.  Yama, meaning “breathe, control, reigning in, or pause”.  The full meaning of pranayama then follows as  “the conscious awareness of breath” and/or “the life force that both energizes and relaxes the body”.  Pranayama is considered to be one of the most important relaxation techniques you can use.

I’ve written about the benefits of relaxation and pranayama many times, and for good reason. The benefits of each are so remarkable that I think it’s important to talk about it often.  Even if this article helps just one person, it’s worth repeating.  As a practicing yogi and someone who engages in a daily relaxation routine, I can vouch for its value.  During this stressful year, we can all benefit from its value in just a few minutes each day.

 

What are some of the benefits of relaxation?

There are so many.  One of the most important in my opinion is it helps to relax and calm your nervous system.  And when this happens, your entire body is affected with positive changes.

• your heart rate and breathing rate slows down, and blood pressure lowers
• your digestion improves
• normal blood sugar levels stabilize and are better maintained
• muscle tension is reduced and chronic pain can lessen as well
• blood flow to major muscles is increased
• cortisol levels are reduced by managing the activity of your stress hormones
• concentration and mood are improved, which in turn can help reduce anger and frustration
• sleep is improved
• confidence is boosted

Have I missed anything?  As you can see, the benefits are plentiful. If this was a pill, everyone would be taking it!

What is relaxation?

Anyone can benefit from learning relaxation techniques.  So many people tell me “I’m relaxed.  I watch TV at the end of the day, or read a book, or have a glass of wine to unwind at the end of the day.  I feel fine”.  And while all these things certainly can help your state of mind and make you feel relaxed, relaxation isn’t just about peace of mind and enjoying a hobby or a glass of wine.  Relaxation is a discipline and a process of “doing” certain techniques that are scientifically proven to decrease the effects of stress on your body, not just physically, but mentally and emotionally as well. Basic relaxation techniques are easy to do, things you can do on your own for free and can be done in the privacy of your own home.

What are some relaxation techniques?  

Well, let me tell you, the most beneficial techniques are very easy to do but are what some people might think are boring, or are of the mindset that because it’s so easy they probably don’t work, so why waste my time?  So sad, because these people are missing out!  The two most important relaxation techniques in a yoga practice are pranayama and meditation.  That’s it.  For today, I’ll be focusing this discussion on pranayama. There are numerous breathing exercises you can do, some to help rev up the nervous system (to help depression) and others to lower it (to help anxiety), and many others to help stabilize both.  All in the quest to help create emotional balance and resiliency and an overall sense of well-being.  A very simple exercise I use at the beginning of every yoga class is this, and this can be your easy start to each day:

Come into a comfortable seated or laying position. Close your eyes and begin to focus on your breath.  Focus on your breathe and follow it all the way.  Nice long, slow, easy breathing.  Notice the rise and fall of your chest.  Notice your lungs filling as you inhale, the path your breath takes as you exhale.  Relax your hands and fingers.  This will help relax your neck and shoulders.  This simple act of focusing and following  your breath will automatically help you quiet the mind, and bring you into a place of stillness.  And it’s here in the stillness that the magic happens.  Notice the differences you’re feeling, the changes.  Acknowledge them.  Continue breathing and focusing on your breath until you are ready to slowly come back.

You may ask why do I do this at the beginning of class?  Simply because it helps you to connect within, on a deeper level.  I like to call it centering, and it takes at most 5 minutes of your yoga practice.  It’s about bringing you into a deeper level of awareness, so that even while working your body physically, your whole body is benefitting.  We practice this in yoga class to help this discipline of becoming more aware and connected become habit and a part of your every day.

Just as there are many benefits of relaxation, there are numerous benefits to your practice of pranayama that help to further achieve the benefits of relaxation.

Pranayama:

• calms the mind
• clears the sinuses
• allows for more oxygen to enter, giving you a feeling of satisfaction and fullness and helps you become aware of being more open.
• allows for an opportunity to experience spirit.  You’re able to do this because (the Cole’s Notes version) with deep breathing your mind becomes calm, your emotions begin to settle, resulting in a body/mind integration.  We move into a  quiet, all-knowing space inside of us, spirit.
• in this space, we’re able to become aware of discomfort in the body.  This is a big one.  Your body talks to you, but we need to be in a space of quiet calm and awareness in order to “hear” it.  While practicing pranayama, adjust yourself if needed.  Listen to the inner wisdom of your body.  You can stay centred and shift your body at the same time.
• is healing
• slows down time.  A breath work practice calms the mind, and brings you right here, right now, into the moment.
• this leads to being more centred, so that you become more grounded in who you are, less swayed by other peoples opinions and thoughts, especially negative ones.
• Note, if you have a “life” question that has been on your mind, wanting answered, ask the question before going into relaxation and pranayama.  The answers will gently come to you as you tap into your inner wisdom.  Your guides are here in this space to help you.

Here’s the thing.  When you come to a place in your life where you want to see change, whether those changes are in your lifestyle, emotional health or spiritual health, something has to to be done differently in order to achieve that goal.  That’s where your practice comes into play.  It’s my hope that this article  will help lead you to your goals, whatever they may be, giving you the tools to help lead your life in an ongoing way.  Tools that you can integrate into your daily life easily and with little time or effort.  For some, this may not be what you want to hear. “I actually have to do this?”  Just know, it’s so easy to get stuck in old ways of being, the old paradigm.  I invite you to let yourself sit with this new information for a while.  Give some relaxation techniques a try.  Go slow.  Let your self sit with the old and the new ways for a while, side by side.  Try something new.  Do you feel a shift?   For change to happen, something different needs to be done. Instead of dismissing something new without giving it a chance, would you like to create something new?

Thoughts for your health,

Namaste,

Jacine

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]