Days 3 and 4: Mediation and Lunchtime Yoga

Day 3 of my 30 day commitment. This was a day of challenge.  Having being up since 5:30 a.m. and worked a full day, rushed home made dinner for the children and then off to the college to teach a 3 hour session, left me with little energy.  By the time the dog was walked, the lunches made, the kitty litter cleaned, I was ready for bed.  But I had to follow through on my commitment.  I decided to do my yoga in bed literally on my bed.  It was a great way to relax and let go of the days' tensions.

Day 4: Lunchtime yoga... nothing better to reset the day than taking time out of my schedule to do lunchtime yoga workout. Sara Ivanhoe's 20 minutes abs and 20 minutes thighs and butts... what a fantastic way to spend 40 minutes.  A coworker and I grabbed our yoga mats, our workout clothes, booked the boardroom and hit the mat.  Nice way to relax, slow down and reset the body for the rest of the day. 

Namaste.

Day 2: Relaxing Moments

I have this wonderful DVD called "Yoga in Bed"... although it sounds like it could be x-rated, it isn't.  It's all about relaxation techniques, learning to calm the mind, learning to focus on the breath and experience deep relaxation. After a long day at work, dropping Nick at the airport, making lunches, walking dog - the relaxation was so welcomed. Take a moment, breathe in deeply - as you breathe in slowly let your belly fill out completely and then as  you slowly exhale, let the belly deflate.  Do it slowly, do it deeply and enjoy the sense of calm that comes over you.

Namaste,
Pat

A Daily Visit to the Mat - 30 Day Yoga Challenge

"It seems, in fact, as though the second half of a man’s life is made up of nothing but the habits he has accumulated during the first half.” – Fyodor Dostoyevsky
  

The month of September is always a hectic one in my household; we are switching out kayaks and canoes for gymnastics clubs and dance studios. September flies by so quickly and I realize that I've not been connecting with my mat as often as I want (or need to).  I've been heading out to the fitness club and doing nightly walks but have been feeling that something is missing  - and that thing is my consistency of doing yoga.  For those of you who know me these past few years, you are well aware of my love of the practice. It's what keeps me centered and grounded. A year ago, I did a 30 day yoga challenge and although challenging, it was so rewarding.  At six o'clock this evening, I decided I would do another challenge - starting tonight.  So Day 1 is done - only 29 more to go.

The heart of the 30 day challenge is commitment.  It means making a promise to myself and following through on it.  It means promising to practice for a certain amount of time each day and just doing it.   Because of my home and work life, I will not set unrealistic goals that I cannot commit to but will commit to a goal that pushes me. There will be days I will do 2 hours of yoga and there will be days that I will only be able to do 30 minutes but I will do it!

Namaste' 

 

Alternate Nostril Breathing

The nose is for breathing, the mouth is for eating. ~Proverb

Breath is our life force! It nourishes our cells. It nourishes our tissues and brings life into our being. Life depends upon breathing. Science says that life can survive a few days without water, a few more days without food, but only a few minutes without breathing. Human beings breathe approximately 15 times per minute -approximately 21,600 times per day. Your nose is directly linked to your brain and nervous system. The Indian yogis believe that many diseases can be linked to disturbed nasal breathing which, perhaps, is why they perfected pranayama breathing thousands of year ago.

Benefits of the Alternate Nostril Breath

• Has a wonderful calming effect on the nervous system

• Helps to overcome insomnia

• Relaxes and refreshes the body

• Purifies the bloodstream and aerates the lungs

• Soothes headaches

• Improves digestion and appetite

• Helps to free the mind of anxiety and depression

At times during the day, you're sure to feel a little energy drain. One of the quickest way to restore energy is to take a few moments and practice some "Alternate Nostril Breathing. Let's try it.

• Use right thumb to close off right nostril.

• Inhale slowly through left nostril (try to hold for a count of 4 initially, then gradually increase).
  

• Pause for a second

• Now close left nostril with ring finger and release thumb off right nostril

• Exhale through your right nostril

• Now, inhale through right nostril

• Pause

• Use thumb to close of right nostril

• Breathe out through left nostril (Try counting to 4 initially, while gradually increasing to a count of 8).
  

• Start slowly with 1 or 2 rounds and gradually increase. You never force and you will want to sit quietly for a few moments after you have finished.

Breath is Spirit. The act of breathing is Living. ~Author Unknown

Stay Breathing,

Pat

Breathe in... breathe out

Breath is our life force; it nourishes all of our cells and our tissues and brings life and energy into our being.

The ancient yogis discovered the importance of deep breathing for added longevity and quality of life. They noticed that animals with slow breath rates, like tortoises and elephants, live longer than animals with faster breath rates, such as birds, cats and dogs.

The yoga breath was something I struggled with when I first started my practice. I was doing my breathing completely reverse. Then one day, the light came on (or the belly came out). I like to mix up my practice with a combo of home practice with DVD's and in-studio classes; this particular evening I had just put in a new yoga DVD and the instructor explained the breathing technique perfectly. - No longer do I struggle with it - it is a very natural breathing for me now.

As women, we are taught all our lives to keep our bellies tight and "sucked in".... yet in yoga breathing you have to let it out - fill your belly with air as you inhale and deflate as you exhale. As with my blog on finding serenity in savasana, I would like to emphasize that you do not need to practice yoga to enjoy the benefits of the breath. Research indicates that the benefits of the "yoga breath" ( ‘Pranayama’ in Sanskrit) has fantastic benefits. Benefits of the full yogic breath are that it:

	Releases acute and chronic muscular tensions around the heart and digestive organs.
	Helps sufferers of respiratory illnesses such as asthma and emphysema to overcome the fear of shortness of breath. It actually increases lung capacity.
	Encourages proper nervous stimulus to the cardio-vascular system
	Dramatically reduces emotional and nervous anxiety
	Improves detoxification through increased exchange of carbon dioxide and oxygen
	Amplifies the auto immune system by increased distribution of energy to the endocrine system
	Calms the mind and integrates the mental / physical balance.

How to Breathe

To explore a deep breath practice, lie flat on your back; place your hands on your belly and inhale. Draw the breath to the deepest part of your lungs and feel your belly rise. Notice how your rib cage expands and your chest lifts when you fill your lungs into their depths. When you breathe out, exhale in a smooth continuous movement, observing the belly lowering under your hands. Once you get used to this technique, practice it wherever you are. As you breathe in, do it slowly... try counting to 5 as you breathe in, next time go to 8, next time try for a count of 12.... slow and controlled.... and do the same as you exhale. Enjoy the calmness that comes. Enjoy the peace that comes from within.

Let Your Light Shine

Pat

Rejuvenate in Savasana

Savasana (pronounced sha-VAH-suh-nuh) is one of the best gifts you can give yourself. Savasana, also known as corpse pose, can be one of the most challenging poses you might do. How difficult can it be to just lay there, completely still, you may think. It is very difficult to completely clear your mind. Although challenging, you will get there with practice.

Everything you need for Savasana can be found lying around the house. The basic form of Savasana requires only a quiet space and a comfortable surface to lie on. STOP. You do not need to practice yoga to enjoy and appreciate Savasana.

According to experts, if you stay in Savasana long enough, you will eventually experience three different stages. The first stage resembles a psychological let go. It takes about 10 mins to get to this stage. At first, you may feel like your mind is still very active and attached to thoughts and feelings. However, gradually the brain waves and the breath slow down, and the blood pressure drops.

As the mind and body surrender , the real Savasana can begin. During this second stage, awareness of the outside world begins to dim. You might hear sounds, but they won't disturb you. Instead, everything will start to drift farther and farther away. This is my favorite part of Savasana. It is for me, the most healing for my body and comforting for my mind. It is as if my body sleeps and my mind watches. This is where I can completely disconnect from my thoughts, the pressures of the day and the stress that everyday actvities have the potential of presenting.

The third and final state of Savasana occurs when the mind completely lets go. It is thought that the brain waves slow down to their lowest frequency. You will feel disconnected from the outside world. This is where a timer comes in handy, or if you are in a yoga class, the teacher will bring you back to the present. And, if you are in the comfort of your home and this state continues longer, enjoy.

Even if you don't practice yoga, you should treat yourself and open yourself to the experience of Savasana. Find a comfortable spot, lay down with a little pillow under your head, and if needed, a blanket or pillow under your knees - let your legs fall apart naturally and surrender... give yourself to the earth, let go of feelings, thoughts, emotions.... picture a bright light shining on you as if you are solar powered and this light is renenerging you.

~ Let your light shine

Pat