Embarking on a holistic fitness journey, especially through practices like yoga, requires more than just physical effort; it demands commitment and inspiration. Achieving balance and wellness involves aligning mind, body, and spirit. Here are some tips to help you stay consistent and inspired in your wellness routine.
In the realm of yogic fitness, consistency and inspiration are key ingredients for a fulfilling and transformative experience. By setting realistic goals, embracing diversity, and nurturing a positive mindset, you not only stay dedicated to your routine but also open the doors to holistic well-being. Remember, it’s not just about the physical postures; it’s about the journey towards balance, harmony, and self-discovery. Keep moving, breathing, and embracing the transformative power of up-leveling your health.
Pilates, a holistic and transformative fitness approach, stands out in the realm of physical well-being in achieving a balanced and resilient body. Originating in the early 20th century from the ingenuity of Joseph Pilates, this method prioritizes core strength, flexibility, and body awareness. Its popularity has surged due to the myriad benefits it offers for both physical and mental health. Having immersed myself in Pilates for three decades, I find it to be my preferred exercise form, especially during times when my body and mind crave a deliberate and controlled routine. Let’s delve into the benefits of Pilates and explore a selection of exercises suitable for individuals at any fitness level.
Core strength development is a cornerstone of Pilates, focusing on muscles within the abdomen, back, and pelvic floor. This not only results in a sculpted midsection but also augments overall stability and, more crucially, functionality.
Flexibility is promoted through a sequence of fluid movements that simultaneously increase stretch tolerance and strengthen muscles. This heightened flexibility contributes to an expanded range of motion, facilitating daily activities and reducing injury risks. Pilates-induced flexibility is dynamic and functional, fostering graceful and effortless movement, ultimately enhancing posture and mitigating overall pain risks.
Beyond physical strength and functionality, Pilates uniquely emphasizes the mind-body connection. In my view, this mindfulness should extend to all forms of exercise. Practitioners are encouraged to focus on breath control, concentration, and precise movements. This mindful approach not only maximizes exercise effectiveness but also nurtures mental well-being by alleviating stress and promoting relaxation.
Adopting a mindful approach to all forms of movement fosters a holistic connection between the mind and body. This enhances overall physical well-being, refining posture, flexibility, and strength, while reducing injury risks through intentional and coordinated movements. Embracing Pilates’ mindfulness principles in all physical activities promotes an awareness of, control over, and efficiency in movement patterns. This holistic approach cultivates a profound connection between the mind and body, resulting in improved physical well-being and a reduced risk of injury.
The Hundred:
The Roll-Up:
Single Leg Circle:
Plank:
Bridge:
If you’re interested in trying Pilates, get started today by checking out my classes on the app!
In a world bustling with stress and constant movement, finding solace and balance is essential for our overall well-being. Therapeutic yoga offers a gentle yet powerful practice that embraces yoga’s basis in mindfulness and presence to promote physical and mental wellness.
Therapeutic yoga is a specialized branch that promotes healing and addresses physical and mental wellness. Unlike commonly seen yoga classes (in the West) that may focus on general fitness and flexibility, therapeutic yoga tailors its practices to the individual’s unique needs. It draws inspiration from various yoga styles, physical medicine, and scientific research, incorporating gentle postures, breathing exercises, meditation, and mindfulness techniques.
Physical Wellness:
Therapeutic yoga is potent for those recovering from injuries or managing chronic conditions. The slow, deliberate movements help improve flexibility, strength, balance, and joint function, all essential components of the recovery process.
Stress Reduction:
Stress is a ubiquitous part of modern life, impacting both our physical and mental health. Therapeutic yoga strongly emphasizes mindfulness and relaxation techniques, helping individuals manage stress more effectively. Regular practice can reduce cortisol levels, promoting a sense of calm and balance.
Emotional Well-being:
Through integration with meditation and mindfulness, therapeutic yoga nurtures emotional well-being. It provides a safe space for individuals to explore and understand their emotions, fostering a positive relationship with oneself.
Therapeutic yoga is versatile and can benefit a wide range of individuals. It is particularly advantageous for:
Individuals with Chronic Conditions:
Those managing conditions like arthritis, back pain, or autoimmune disorders can find relief through therapeutic yoga’s gentle and targeted approach. Of course, be sure to get the all clear from your doctor before starting.
Stress and Anxiety Sufferers:
Therapeutic yoga’s focus on mindfulness and relaxation can do wonders for those of us dealing with high stress and anxiety.
Rehabilitation:
Anyone recovering from injuries or surgeries can use therapeutic yoga as a complementary approach to physical therapy, promoting a gradual and sustainable recovery. Do note that therapeutic yoga does not replace physical therapy and is an adjunct to your primary care.
Seniors Looking for A Gentler Approach:
The gentle nature of therapeutic yoga makes it accessible for seniors, helping them maintain flexibility, balance, and emotional well-being.
The frequency of therapeutic yoga practice varies based on individual needs and goals. Beginners may start with 1-2 weekly sessions, gradually increasing as comfort and familiarity grow. Consistency is vital; even short, regular sessions can yield significant benefits. Many practitioners find that incorporating therapeutic yoga into their routine 2-3 times a week provides a good balance between healing and overall well-being.
Therapeutic yoga extends an invitation to explore the profound connection between the mind, body, and spirit. It’s a holistic approach to well-being that embraces the diversity of individual needs. Whether you seek physical healing, stress reduction, or emotional balance, therapeutic yoga offers a personalized path to reclaiming your sense of harmony. So, step onto the mat, breathe, and embark on a journey toward a healthier, more balanced you.
“You have to show up and TRY, but your level of trying will change because of how you are feeling each day.”
~ Emmett Aaron aka the love of my life aka my 9 year old son.
Thus began my new theme for teaching yoga after being quite the perfectionist for 20 years and incredibly hard on myself. Sometimes, my child is my greatest teacher.
Yoga is a practice. It is created to practice for a lifetime. I often suggest to my students that they burn the word perfect and remove it from their dictionaries. Perfect is possibly the most defeating word of all time. It’s not possible to be perfect ever on your mat or off your mat. It sets us up for failure and defeat. It is the human condition to always be changing! Thus, your yoga practice is always changing.
One is never finished with yoga or a pose. There is no checklist. One doesn’t “do triangle pose” then suddenly declares, “Well, I did it. Let’s check the triangle off the list.” It even sounds absurd to say it outloud. Oh, I got that breathing, breath practice down! Let’s move on from that!
Maty, who was my yoga teacher for over 20 years and the founder of YogaWorks, would always say, “The postures don’t change. We change. Our relationships to the poses change!.” Such true words I have shared and taken to heart.
Yoga is about working with what you have on any given day. The darkness and the light and everything in between. Yoga is being curious and open to what is. Yoga is about letting go of your mind-stuff and paying more attention to your body. Yoga unveils and creates a clearer pathway to getting to know our true natures, without distractions. Yoga makes the mind quieter and our hearts and our intuition louder.
Getting to know our true nature and self is a practice. The postures are our tools. We need to show up and try. Some days this try is very small as we are, “On the human struggle bus.” Other days our try is huge and we can meet the best versions of ourselves and thrive. More often than not, we are somewhere in the middle.
I urge you to let go of the idea of “perfection” in yoga, and instead focus on progress and consistency and loyalty and trust. There simply is no such thing as perfection in yoga. There is your choice to show up, engage with what is on any given day and TRUST showing up makes a difference both big and small.
Chakras (pronounced as chah-kruhs) are energy centers within the body that are believed to correspond to different aspects of our physical, emotional, and spiritual well-being. Beginning to understand the seven chakras and their meanings can help us achieve balance and harmony in our lives, especially when learning to recognize and re-align them when they become blocked.
The root chakra represents our foundation and is located at the base of the spine. It is associated with stability, grounding, and our basic survival needs. When the root chakra is not balanced, we may feel insecure, anxious, or disconnected from the world around us. To bring the root chakra back into balance, activities such as walking barefoot in nature, practicing yoga poses that focus on the lower body, and using grounding breathing practices like Bahya Khumbaka can be helpful.
Located just below the navel, the sacral chakra is associated with our emotions, creativity, and sensuality. When this chakra is not functioning optimally, we may experience a lack of creativity, difficulty forming intimate relationships, or a sense of emotional instability. In order to optimize the sacral chakra, engaging in creative activities, practicing self-care and fluid movement practices, and allowing ourselves to experience pleasure can be helpful.
The solar plexus chakra is located in the upper abdomen at the naval center and is associated with our personal power, self-confidence, and sense of identity. When this chakra is blocked, we may struggle with low self-esteem, have difficulty making decisions, feel a lack of motivation, or experience an inability to take aligned actions in our lives. To unblock the solar plexus chakra, repeating positive affirmations, engaging in courageous activities that boost self-confidence, and practicing special breathing exercises like Surya Bhedana can be beneficial.
Located in the center of the chest, the heart chakra represents love, compassion, and emotional healing. When this chakra is stagnant, we may experience difficulty forming meaningful relationships, feeling disconnected from ourselves or others, and even a sense of resentment or anger. We may also struggle with self-acceptance. To activate the heart chakra, practicing forgiveness, engaging in acts of kindness, and practicing heart-opening yoga poses can bring positive changes to the heart center. This is an important energetic center as it is considered the bridge between the lower chakras (root, sacral, and solar plexus) and the upper chakras (throat, third eye, and crown). Therefore, in order to access the higher expression of consciousness and self-realization, it is imperative to tend to the matters of the heart.
The throat chakra is located in the neck area and is associated with communication, self-expression, and speaking our truth. When this chakra is not balanced, we may have trouble expressing ourselves, fear judgment, or have difficulty setting boundaries and advocating for ourselves. To improve the function of the throat chakra, try journaling to discover your unique voice, engage in honest and open communication, and practice singing or chanting. One effective breathing exercise that stimulates the throat center is called the Bee-Buzzing breath.
Located between the eyebrows, the third eye chakra represents intuition, inner wisdom, and spiritual insight. When this chakra is out of alignment, we may feel disconnected from our intuition, struggle with making decisions, or experience a lack of clarity. To bring the third eye chakra back into alignment, practicing meditation, keeping a dream journal, and engaging in activities that quiet and open the mind, such as yoga nidra and shamanic journeying, can be helpful to re-ignite communication and connection to the invisible realms where clarity and inner-knowing reside.
The crown chakra is located at the top of the head and represents our connection to the divine, higher consciousness, and spiritual enlightenment. When this chakra is blocked, we may feel a lack of purpose or direction in life, experience feelings of isolation, or have difficulty connecting to our spirituality. To unblock the crown chakra, practicing mindfulness, spending time in nature, and engaging in practices like yoga that promote spiritual growth can heighten your connection to the divine and the feeling of unity that connects all beings, all places, and all time together as one.
When beginning to explore the subtle realm of energy, it is important to remember that balancing and aligning the chakras is an endless personal journey that encourages self-awareness and intention. By understanding the seven chakras and their meanings, we open ourselves to the possibility of cultivating well-being and alignment in all aspects of our lives. This transformative aspect of the yoga practice can reveal hidden layers, unlock our potential, and allow us to tap into the vast energy of the universe. Along this path, we can find deep healing, connection to our true selves, and a sense of harmony with the world. Embrace this voyage of self-discovery, dive deep, be patient, stay open and let the wisdom of the chakras guide you towards a balanced, joyful, and spiritually vibrant life.
In the hustle and bustle of our lives it can be easy to feel disconnected and depleted, but what if I told you that the fix to help you feel more connected and energized through the day is incorporating a few rituals into your morning routine? I have found that carving time in the morning to tend to myself helps me set the energetic tone for the day, it boosts my mood and increases my overall productivity. Here are five morning rituals that help me start the day with clarity and intention, helping me feel more present and energized throughout the day, I hope they serve you!
Hydrate: Hydrating after a night’s sleep is crucial to help your body perform at an optimal level. So before reaching for that good ole cuppa joe, treat yourself to a big ole tall glass of water first thing in the morning. I love adding a little slice of lemon for an extra boost of Vitamin C and a pinch of pink Himalayan salt to replenish electrolytes. This simple but powerful ritual is going to help you feel refreshed and ready to take on the day!
Breathe / Meditate: Before you reach for your phone or start to tend to your to-do list, take a few moments to pause, breathe and check in with yourself. I like to sit on the floor or on my couch, close my eyes and practice 10 rounds of Sama Vritti (Box Breathing). Implementing a short breathwork session in the morning will help you recalibrate your energy and enhance your mental clarity and focus. Check out my Pause & Breathe Breathwork Series on the YogaWorks App along with some short meditations from my colleagues to help you start your day feeling more grounded.
Journal: Carving a few minutes to put pen to paper can give you the mental clarity you need to move through your day with purpose and intention. I am a big fan of journaling, I simply start by writing down my intention for the day/how I want to feel that day. I follow this with prioritizing my to-do list so I stay focused on what I need to accomplish that day. I wrap up my journaling session by listing three things I am grateful for. This simple ritual will infuse your day with more clarity and intention, reminding you to stay aligned with how you want to feel, what you want to accomplish and what you are grateful for that day. If you are looking for a recommendation, check out grounded practice, a personal-growth and manifestation journal I published.
Stretch/ Move Your Body: Start your day by getting your body moving. Movement is known to release endorphins, the feel good hormones that can uplift your mood. Physical activity increases blood flow which will automatically make you feel energized and ready to go. I love doing a short yoga and mobility flow that resets my entire body with poses like cow & cat, forward folds and twists. Your movement session doesn’t have to be long and intense to be effective, a 20-minute yoga flow, a 15-minute BodyWorks class or even a 10-minute walk can do the trick. Find something you enjoy and have fun with it! Check out all the amazing classes we have waiting for you at YogaWorks.
Nourish/Fuel Your Body: In order to perform at an optional level and feel energized through the day you have to nourish your body. Think of food like fuel for your car (or charging your EV). Just like your car needs fuel/energy to run, so do you. Aim to eat food that will sustain your energy without crashing by making a meal that includes a mix of protein, healthy fats, and carbohydrates. This could be a bowl of oatmeal topped off with fruits and nuts, a protein smoothie, a breakfast bowl, or an avocado-eggs toast. Consider eating slowly and savor the moment to invite more presence into your day.
It might feel a little daunting to incorporate all these new rituals into your daily morning routine. I recommend you start by adding one or two rituals and gradually building upon them. It’s not all or nothing, find what works best for you and what fits your lifestyle. I am so excited for you and the boost of energy, the clarity and focus you are going to experience as you put these rituals to practice. Here’s to you taking time for yourself to fill up your cup!
Xo,
Gustavo
Trauma-informed yoga is yoga that takes into consideration that all people are on their healing journey from something, and that we are holding space for those realities when in the yoga practice. Whether a person is experiencing vicarious trauma through watching news cycles and deeply feeling their effects, or they’re making their way to the other side of something that forever changed them and their reality, awareness of triggers that make the echoes of those realities is an important part of accompanying yoga practitioners through a lifetime of yoga.
In a trauma informed practice, practitioners will notice a major differentiator to other classes – agency. Students are given a range of options to experience the practice in edifying ways. If trauma is something that happened in which agency was taken away, a balm to the spirit is offering up options to help folks have an experience that nourishes them.
“Side effects” of trauma-informed teaching include feeling seen, supported, and held. You might notice that you’ve had an experience that feels like it was curated just for you. Because you’re experiencing the practice in a more nourishing way, falling prey to being in competition with old versions of yourself or moving into practices that will agitate the nervous system are reduced. In fact, you might feel that your nervous system is pacified, offering a sense of ease.
Trauma-informed classes aren’t easier, they simply ask for you to step into a more embodied practice, to listen to your inner teacher, and to let go of the offerings that don’t serve you. Rather than blindly following along with the class or teacher, the student co-creates their experience. Whether its power flow or Restorative Yoga, you’ll be invited to meet the practice where it meets you that day.
You might notice that classes are guided with very specific language so you don’t have to think as much, but also alongside options that feel supportive. You will experience a class free of gender-specific language, and language that supports systems that harms traditionally marginalized people. Accommodations for a variety of abilities will be shared so that everyone feels affirmed in the class. It is not a perfect science, but trauma-informed teachers are in the practice of continual education and evolution to be able to meet the growing changes of the community as they’re revealed.
One doesn’t come to a class to “heal,” but a person might actually find exactly that because there’s so much space to connect to the teacher and healer within. Trauma-informed teachers will not accept the label guru or offer advice that could be confused with therapy. We know our place and our scope and stay within it to ensure that we’re always supporting your journey with our education and training.
Most classes won’t don a label of “trauma-informed” even if they are, but you’ll surely know it when you arrive. Find your teachers and you’ll find a practice that accompanies you for life’s many twists and turns.
In the realm of yoga, inversions, and particularly handstands, stand as powerful and transformative poses that demand strength, balance, and a mindful approach. As a yoga teacher, guiding students into inversions involves not only imparting physical techniques but also delving into the mental and emotional aspects of these challenging postures.
Handstand is usually the first inversion that we introduce to our students. But even though it is the introduction to this class of poses, it still requires a solid foundation. Building wrist and shoulder strength is crucial, as these areas bear the weight of the body. Incorporating preparatory poses like downward dog, dolphin pose, and forearm planks helps condition and strengthen these regions. Focusing on proper alignment during foundational poses is essential for injury prevention and overall stability.
Moving away from the wall in handstand practice signifies a shift from dependency to self-reliance. Core engagement becomes paramount, and exercises like boat pose (navasana), plank, and leg lifts contribute to core strength. Practicing L-shape handstands—balancing on hands while extending one leg upwards—gradually introduces the feeling of being upside down without the reliance on the wall. These preparatory poses cultivate the necessary muscle memory, allowing practitioners to understand the subtle adjustments required for balance.
The mental aspect of inversions is profound. Fear and self-doubt often accompany the idea of balancing on hands. Many students feel that they are unique in this hesitancy but in fact, it is the norm. Encouraging a fearless mindset and cultivating trust in one’s abilities are pivotal. Incorporating mindfulness and breath awareness helps students stay present in the moment, promoting a calm and focused mind. Visualization techniques, such as imagining oneself effortlessly floating in a handstand, can enhance confidence and alleviate anxiety.
Inversions challenge the notion of control, prompting practitioners to surrender to the present moment. The fear of falling teaches resilience and the importance of embracing failure as part of the learning process. As a yoga teacher, fostering a supportive and non-judgmental environment allows me to help students explore their boundaries without fear of criticism.
Beyond physical strength, inversions cultivate a sense of playfulness and curiosity. Encouraging students to approach handstands with a childlike enthusiasm fosters a positive mindset, making the journey enjoyable rather than intimidating. Incorporating partner exercises and group activities builds a sense of community and shared accomplishment, reinforcing the idea that inversions are not just individual achievements but collective experiences.
Ultimately, inversions are a holistic practice that extends beyond the physical realm. A successful handstand is not only about strength and balance but also about conquering mental barriers, embracing vulnerability, and believing in one’s self. Guiding students through this transformative journey requires a balanced blend of physical guidance, encouragement, and a nurturing environment that fosters growth and self-discovery.
As we say goodbye to the old and usher in the new, the air is filled with resolutions, promises, and the age-old tradition of setting New Year’s goals. I’ve never been a goal girl myself, so what if we challenged the norm and opted for a goal-free approach to the upcoming year? In a world obsessed with achievement and constant self-improvement, the idea of forgoing traditional resolutions may seem counterintuitive, but it could be the key to unlocking a more fulfilling and authentic life.
The pressure to set ambitious New Year’s goals often stems from societal expectations and a desire to conform to the norms of success. However, this one-size-fits-all approach can inadvertently lead to stress, disappointment, and a sense of failure when goals aren’t achieved as planned. This time around why don’t we try embracing a goal-free mindset which just might encourage us to focus on the journey rather than the destination, fostering a healthier relationship with personal growth.
One of the pitfalls of setting specific goals is the rigid structure they impose on our lives. Rather than being open to the unexpected opportunities and experiences that may arise throughout the year, we may find ourselves blind to alternative paths that could lead to personal fulfillment if we hold on to such strict goals.. A goal-free approach allows for greater flexibility and adaptability, enabling us to respond more positively to the twists and turns that life inevitably brings.
I find that the hard emphasis on goals often perpetuates the misconception that success and happiness are only attainable when specific milestones are reached. This mindset can overshadow the significance of small victories, personal development, and the joy found in the present moment. By relinquishing the pressure to achieve predefined objectives, we can shift our focus towards appreciating the progress we make and the lessons we learn along the way.
Instead of fixating on external measures of success, a goal-free New Year encourages introspection and the cultivation of intrinsic motivation. Remove the looming pressure of meeting external expectations, and now we can rediscover our passions, pursue activities that bring us joy, and develop a deeper connection with our true selves. This process of self- discovery can lead to a more authentic and fulfilling life, unburdened by the weight of society’s standards.
With our new approach, the goal-free New Year, the emphasis is on intention rather than accomplishment. Let’s focus on setting broad intentions for personal growth, well-being, and happiness without the constraints of specific, measurable objectives. This allows for a more holistic and sustainable approach to self-improvement, where we can now focus on the quality of our lives rather than ticking off items on a checklist. If you know me, then you know I preach quality over quantity always.
Ultimately, the decision to embrace a goal-free approach is a personal one, and it doesn’t mean abandoning ambition, discipline or the pursuit of excellence. Instead, it encourages a shift in mindset, emphasizing the importance of the journey, personal development, and a more compassionate relationship with oneself. As the clock strikes midnight on New Year’s Eve, consider trading in the pressure of resolutions for the freedom of a goal-free mindset – you might find that the path to a more fulfilling life is not always a straight line.
It’s a tale as old as time: you go to the doctor with back pain, and they suggest taking a yoga class. So you show up at your neighborhood hot yoga studio, take some classes, and realize yoga means a LOT of different things. So, what the heck are we talking about when people suggest yoga for a healthier spine? What kind of yoga? Does it have to be 100 degrees? Should I be folding into a pretzel?
Before we answer the question about whether folding into a pretzel is the secret to pain- free living, let’s zoom out for a second and talk about the relationship between yoga and feeling good in your body. Yoga, with its holistic approach to fitness and well-being, can significantly benefit your overall sense of well-being, physically and mentally. Not only does it offer a balanced combination of strengthening, stretching, and relaxation techniques, it does so through the lens of mindfulness. By paying attention to sensation and breath (instead of mindlessly going through reps), there is an opportunity to develop a deeper awareness of your body and, in turn, help your body (and spine!) feel resilient, strong, and supple.
Yeah, yeah, okay, you buy it, so let’s get to the facts.
How Yoga is Good for Your Back:
What Poses You Can Incorporate for a Strong Spine:
We’ve discussed how yoga is helpful for a strong, healthy spine, but what should you do if you’re currently experiencing back pain? While yoga CAN be beneficial for back pain, it’s essential to follow these guidelines:
Yoga is a beautiful tool for maintaining a healthy back, preventing pain, and improving posture. Through its combination of strength, flexibility, and mindfulness, it addresses the root causes of back issues rather than just masking the symptoms. By incorporating yoga into your daily routine, you can enjoy a healthier, happier back and embrace a pain- free, well-aligned spine for years, with no pretzel-folding needed.
Yoga Retreats. If everyone in the universe could attend just one I truly believe the world would be a better place. I remember the days when retreats were a brand new concept. You had to search long and hard to find just one. There wasn’t even internet access to google them but let’s not get into the olden days of yoga.
Present day: There are yoga retreats 365 days of the year, hundreds per day and they are occurring all over the world.
I remember the very first yoga retreat I ever went on. I was a teacher’s assistant. The lead teacher shall remain nameless however, rhymes with Minnie Barino. It was awesome. I was hooked. I wanted to go on them and lead them and this is exactly what I did the following 15 years!
Let me say this from my experiences: No two Yoga Retreats are ever alike. Each one has its own unique and special qualities and experiences. What you need to consider first is the destination and the vibe of the teacher.
Ask yourself: Do you want an adventure? Do you want warm turquoise water? Do you want a cultural experience? Do you want to relax and lounge about and do 4 hours of yoga a day or get up at 6 and go on a boat and snorkel? What type of yoga do you want to practice and learn? Do you want to go solo or with family or a friend?
There are so many questions to consider.
Here are a few qualities one can expect: Retreats can often be life changing and transformative on all levels. I don’t want to give too much away because it’s often a personal journey shared with the special group attending. I typically love giving my students the guidance and space for self discovery.
Retreats allow you to completely step away from your habits and your routines. You are spending a huge chunk of time on you and your needs. You often grow in ways that are inexplicable until you have the experience of the retreat, both during and after it ends.
Bottom Line: Yoga Retreats are often magical. All of your senses become ignited. People usually leave retreats as a newer version of themselves. It is the ultimate reset, recharge, rejuvenate and for many re-invent.
My best advice to plan for your yoga retreat is to not plan anything. Drop your habits and let go of what you think you know you need. Step abroad with curiosity. Choose to go with a teacher that you feel will create a safe and supportive space and nurture you along the way.
There are many “moments” on retreats full of joy, laughter, tears, relaxation, silliness, human connection, and feeling as if you are bursting open. Retreats change us. They live inside of us for years to come after they are over.
In fact, they never really are over because they become a part of your heart and soul.
In today’s fast-paced world, anxiety has become a widespread issue affecting many people. The constant pressure of keeping up with daily life can leave us feeling stressed, overwhelmed, and restless. However, amidst this chaos, there is a powerful tool that can help us find solace and calmness – yoga. A consistent yoga practice is the remedy to ease feelings of distress and anxious behavior. By incorporating doable practices into our daily routine, such as prioritizing time on the mat, practicing breathing exercises, and following the ancient philosophy of yoga, we can effectively manage and even heal anxiety. Because yoga emphasizes living in the present moment, it cantering peace to the mind and is capable of shifting the dynamics of one’s life from one of dis-ease to ease.
When it comes to combating anxiety, certain types of types of yoga asana can provide significant benefits. Gentle or Restorative yoga practices focus on slow and deliberate movements, allowing the body to relax and release tension. These classes often incorporate props such as bolsters and blankets, assisting students in holding poses for an extended period, promoting deep relaxation and letting go of tension stored in the body. Another helpful type of yoga class for reducing anxiety is Yin yoga. This practice involves holding poses for longer durations, targeting the deep connective tissues of the body. The slow and mindful nature of Yin yoga helps calm the nervous system, fostering a greater sense of peace and tranquility. A Hatha-styled practice offers a balance of longer-held postures with some movement, providing calmness within the postures while also promoting release and energetic flow. Even a Vinyasa-flow styled practice can provide movement and an opportunity to focus on the breath, helping reclaim a clear mind and energetically lighter body. When choosing a specific type of class, it’s important to check in and consider what you truly need, honoring that. A Restorative or Yin practice may be better suited for busy days of non-stop activity, while a Hatha or Vinyasa practice can be beneficial after sedentary periods or when overwhelmed by screen time.
One of the fundamental aspects of yoga is conscious breathing. By practicing specific breathing exercises, we can activate the body’s relaxation response and soothe the anxious mind. One such exercise is “4-7-8” breathing, inhaling for a count of 4, holding the breath for 7 counts, and exhaling for 8 counts. This technique regulates the nervous system, promoting calmness and balance. Another powerful breathing exercise is alternate nostril breathing, also known as Nadi Shodhana. This technique involves using the thumb and ring finger to alternate nostrils while breathing, balancing the brain’s left and right sides, reducing anxiety, and promoting mental clarity. There are many different pranayama techniques that can calm the mind, but it’s important to approach them slowly, especially if you’re not used to breathwork. Working with a breathwork teacher for support and guidance is highly recommended. Simply slowing down and observing your breath can soothe anxiety, especially focusing on the exhale pattern to release and let go of busyness and anxiety held within.
Another aspect of the yoga practice that helps ease anxious tendencies is the ancient text of yoga known as the Yoga Sutras. It offers valuable insights and guidance for managing anxiety. One of the key teachings is the concept of “Sthira Sukham Asanam,” which translates to “steady and comfortable pose.” This principle encourages practitioners to find a balance between effort and ease in their yoga practice. By applying this philosophy to life off the mat, we can navigate challenging situations with calmness and resilience. Additionally, the Yoga Sutras highlight the importance of practicing mindfulness and living in the present moment. Anxiety often stems from excessive worry about the future or ruminating over past events. Yoga teaches us to anchor our awareness in the present moment, where true peace can be found. The very first Yoga Sutra, Atha Yoga-Anuśāsanam translates to “Now, the teachings of yoga.” and reminds us that now is the time for us, bringing us back to the present moment and encouraging our presence and attention, leading us away from future projections or past fears and pain. Bringing the philosophy of yoga into our daily life helps us live in a higher vibration, rather than the often low vibration state where anxiety, fear, and worry tend to reside.
Anxiety is often characterized by a restless and chaotic mind, constantly fluctuating between worries and fears. Yoga, with its focus on breath, movement, and mindfulness, offers a path to stillness and tranquility by quieting these fluctuations. By practicing yoga, we learn to observe and detach from our thoughts, allowing them to settle and creating space for a sense of calmness to emerge. In a world filled with constant distractions and pressures, finding peace and healing from anxiety can seem challenging. However, yoga and its many limbs offer a path to tranquility by emphasizing the importance of living in the present moment. By making time for a consistent yoga practice, working with the breath to clear the mind, and embracing the teachings of the Yoga Sutras, we can harness the power of yoga to truly heal anxiety. So, study, live, and breathe your yoga and allow yoga to move you out of anxiety and into a space where you can find daily solace and peace becomes your constant companion.