The Power of Yoga
Yoga - a process; a discipline incorporating breath control, meditation and the adoption of specific postures to enhance health and relaxation
Through the practices of yoga, pranayama, meditation, contemplation and mindfulness, we are able to cultivate powerful tools to take beyond the boundaries of our mat. May this guide serve as a reminder of how similar we are and how easily we can lift each other up.
Yoga for Anxiety
Anxiety is two-fold and in some ways inevitable - it all depends on our reactions. But why is it two-fold? For one, some anxious feelings and stressors are actually beneficial, stress can cause us to move and outwit the proverbial sabre-toothed tiger. It’s like an alarm system, warning us that something needs our attention, and so we become quick on our feet. Anxiety, as everything else that goes on in our minds and bodies, exists for a reason. Though we might all feel anxious for very different reasons and situations, it all boils down to our nervous system and the fear centre in our brain - the amygdala. When we detect a perceived threat our amygdala fires up and our nervous system as a response prepares our body to fight, flight, or freeze. Most of the situations we’re in today are not life-threatening, yet we make them out to be so - being stuck in traffic or being late for a job interview. And this is where we take anxiety beyond its scope.
Yoga practice alleviates many outward pressures that can work on our anxiety and stress levels. While there aren’t poses to cure anxiety, there are many that help with muscle tension and induce calming effects. Yoga allows us to become more aware of our bodies and the sensations that arise, so that we can start to realise and detect the early signs of stress or anxiety, before they can kick in. This self-awareness is what also helps us detect the root cause of our feelings, and so instead of judging ourselves we have the time to be patient and mindfully recognise our reasons, and slowly return to a calmer state.
Breathing properly is also an important component of yoga. And breathing properly is also one of the keys to controlling our anxiety and stress levels. Being able to slow down and realise what our bodies are telling us, on an individual level, is a powerful tool indeed.
Forward bends are very helpful in soothing the nervous system, as they draw breath into the back of the body.
To help start grounding yourself and become more self-aware try: Balasana (Child Pose), Setu Bandha Sarvangasana (Bridge Pose) and also Meditation.
Yoga for Sleep
How often do we get the right amount and kind of sleep? It’s sometimes hard to allow ourselves to calm down and allow our bodies to slow down at the end of a busy day. We all do something like this - check our emails, scroll through social media, watch episode after episode until we fall asleep, and so we fall down the rabbit hole once again. Before you know it, it’s midnight, the blue light from your device has thrown off your circadian rhythm and you’re feeling wired instead of tired. This kind of routine is what takes your body out of alignment and you can no longer sleep properly.
Ayurveda, the sister science of yoga, tells us that the late night hours between 10pm and 2am are guided by the Pitta dosha, which allows us to digest all things from food to information to emotions. This is why it’s important to have dinner earlier than later, or be ready to slow down after dinner rather than start going through the cycles again. These few hours are a vital opportunity to heal, and if you’re skipping sleep here then you’re not allowing yourself that chance. A good night’s rest after all affects how you relate with the world and so replenishing our brain and energy stores every single day is important.
If sleep is escaping you through these hours, grab some extra pillows and try these poses from the coziness of your bed: Balasana (Child Pose) this time with your chest and belly facing down on the pillows and knees wide, and Ardha Bhekasana (Half Frog Pose), Supta Matsyendrasana (Supported, Reclined Spinal Twist), Pavanamuktasana (Wind Relieving Pose).
Most importantly relax, enjoy and take note of the rhythm of your breath.
Yoga for Focus
There are hundreds of little things pulling our focus away from what matters most - now. The present moment, the people around us, and understanding who and what we are. Everyday noise and social distractions, and this want to be or do something other than what you are doing is what pulls us away from focusing on what we do have and what we are.
The fastest way to access our focus is through breath. Simply pause, eyes closed, hands just below your rib cage (in wonder woman pose, if you like), and take 3 breaths. You might even like to set period alarms to remind you to check in with your breath and have a few minutes of proper mindful breathing.
The mind is a muscle, after all, which needs to be trained. With practice, mindful breathing will become second nature. The mind is also in need of attention, give it the attention it needs to fuel it, fill it with oxygen - it needs its own nutrition to recognise what we (and our bodies) really need at every moment. Being mindful of our mind and what it does for us is also giving our mind and body a moment of gratitude and thanks. Training our mind is also a training for our own patience, as no one else can see the progress we’re making, and the progress itself takes time, yet it’s the most important work there is.
Try these poses for focus, steadiness and concentration: Garudasana (Eagle Pose), Virabhadrasana III (Warrior III Pose), Salamba Sirsasana A (Supported Headstand) when it comes to handstands progress towards the final pose slowly and know your own limits, these poses are not easy and require respect and understanding of both your mind and body, end the pose by resting in Child Pose, Supta Baddha Konasana (Reclining Bound Angle Pose), Kapalbhati (Skull-Shining Breath Practice) this is a beautiful practice which helps to cleanse, balance and purify your life force to be able to stay vibrant and on point in mind, body and spirit. The Skull-Shining Breath Practice is great when you need some more energy and should be done on an empty stomach, it should not be practiced by pregnant women as the explosive breaths create a lot of forceful movement in the gut and it generates a lot of heat in the body. Be aware that by going gently you are respecting yourself as well as the practice.
If you’re new to yoga know that you are about to embark on an ancient, time-tested practice, where there is always more room to refine and progress - it is about the process not the destination. Begin small, be patient. We are always on the path of awakening, and if you are a seasoned yogi may this be a simple reminder of the path we are all on. Now, more than ever, is a time when we need to pay more attention and care more deeply about ourselves and one another.
May yoga be to you a practice to enhance the quality of your life and your attention, which can only occur through practice. Your breath is a true ally, turn to it as it is always there to support, guide and restore you. Consider tapping into your breath, your mind, and into the mind of your heart as you move through poses or even simply a mindful meditation. I would say that there is no greater practice than fine-tuning the wonders of our mind, to form a clear and concentrated path for us to move and live from a place of love - where all our titles and identities fall away, as with the boundaryless that I mention in literature. From such a place, where all is still and nothing else exists, we can catch a glimpse of true peace.
Namaste