Breathe

THE BREATH IS YOUR BODY’S PRIMER

THE BREATH IS YOUR BODY’S PRIMER

Sarah Jamieson / Thoughts / , , / 1 Comment

“Your ability to adapt is directly related to your ability to control breath in movement.” – The Jamieson Mantra

breathing 2

The average adult takes 12,000 to 25,000 breaths per day; most of which is habitually taking place high their chest. In effect, this places great stress on the heart and nervous system.

Breath in it’s simplistic nature, is what keeps us alive; without the breath, all organs, tissue and senses diminish and ultimately perish. Does it not make sense then, to include breathwork and conscious intention to breathing patterns as a primer for re conditioning healing and restoring the body’s precious structures.

When we learn to master and apply healthy breathing techniques, we can immediately begin to better adapt  and transform our structure (inside and out). As we begin to feel better by breathing better, we start seeing the reflection of this optimal way of life in all other areas; our relationships, our livelihood, our creativity, our physical and mental fortitude etc.

Breathing Patterns Are Like Fingerprints

Every physiological, biochemical, emotional, psychological, and physical state has a corresponding or associated breathing pattern or quality to it; which works in conjunction with all the other systems. The way we breath when sitting calming, meditating is different than the breathing patterns we use for solving a problems or making decisions at work and our breath changes when we go for a run in a steady state vs lifting heavy objects at the gym.

At the most primal level, our ancestors understood that they had to attune and synch their breath to the hunt or for basic survival. If chasing after an animal, they needed to tap into a steady state of breath to correspond with long bouts of persistence hunting and stalking their prey, while at other times they required quick burst of energy to either flee from an area that posed a threat, or at the end of the persistence hunt, catch their dinner. This required multiple breath patterns that need to switch on and off and control the rest of our physiological systems.

DID YOU KNOW: The average person reaches peak respiratory function and lung capacity in their mid 20′s? As they continue to age they lose between 9% and 25% of respiratory capacity for every decade of their life! The findings resulting from a 5,200-person clinical study group observed over a 30-year span showed that the way a person breathes is the primary measure of potential life span. (From Framingham study)

Eustress Vs Distress: Stress Resilience

For instance; under conditions of imminent, unanticipated, or rapidly changing threat, activity in the thinking brain is shifted to the reactive brain, which generates the individual’s emergency response—fight, flight, or freeze. In TacFit this is called freeze, flinch, force or flow. Specific patterns people adopt when facing high levels of stress. These patterns (both breath patterns and brain patterns) can set in motion a series of stress related cycles in our body, even well after the threat is no longer there. The emotional trigger is; and therefore, establishing higher levels of resilience and instigating more positive coping strategies can greatly improve your ability to cope under stress and anticipate using breath work as a means to control your internal systems in times of stress.

Not all stress is bad, but when we do not know how to cope or adapt to the changing landscape, it can do more harm to us, then we realize.

In most psychology journals, psychologists describe four types of stress – hyopstress, eustress, episodic acute/ hyerpsress and chornic/ distress:

  1. Hypostress: insufficiently low stress
  2. Eustress: sufficient, adaptable stress, positive stressors
  3. Episodic Acute /Hyperstress: recoverable, high stress, “A” type stress
  4. Distress: excessive, unadaptable stress, inability to recover or cope

Stress tolerance is the power to endure stress and much of the tension we feel during these periods can be tolerated, diminished and re structured for positive outcomes, when we control the breath. When we breath we begin to build, what I call “Stress Resilience.’ This is the ability to anticipate stress, cope and adapt to the changing landscape while remaining neutral and calm through the use of breath work.

In a more therapeutic sense; with practice, you can ultimately accomplish the same things that great yogis and Taoist masters can. You can control the function of your immune system, your endocrine system, your cardiovascular, digestive, and nervous system, by mastering the art of breathwork. Strength and inner harmony is not something you get from improving mere strength, applying load and force to the body or popping a pill, or rolling out a mat – it is through conscious intention, breath and easing the mind of distraction. This is called Conscious Breathing.

Conscious breathing techniques have been utilized in ancient Buddhist/ Taoist traditions to master the capabilities of the mind and physical body to find inner and outer harmony. As we become more aware of each breath, we are reminded that we can indeed, control the outcome and our responses to uncontrolled forces. Can you imagine that in any challenging situation, in any stressful moment, at any given time you had the tools and power to shift your life, adapt and transform?

This can be quite profound.

DID YOU KNOW: According to the ADAA, and the CMHA anxiety disorders are the most common illness in North America; affecting 40 million adults in the US ages 18 and older (18% of the US population), and 1 in 10 Canadians. When we breathe with shallow, constricted breaths, we are adopting one aspect of the emotional posture of anxiety.

The Inner Breath and the Outer Breath

Breathing has two levels: the outer breath and the inner breath. The outer breath is  air: oxygen and carbon dioxide. The inner breath refers to energy. This subtle element in the air is often called “spirit,” or “the breath within the breath.”

For example, the physical level has three levels of its own: getting breath into and out of the lungs; getting breath into and out of the blood; getting breath into and out of the cells. Our blood needs to be nearly saturated with oxygen if it is to supply life to all the tissues and organs and systems of the body, and the trillions of cells that require movement and contraction/response.

DID YOU KNOW: The body goes to extreme measure to maintain an optimal level of pH (7.35 – 7.45 in the blood). The most powerful system for removing acidic stress & keeping the body pH optimal are the lungs.

 Breathwork can mean strengthening, toning and coordinating the breathing muscles to improve ventilation; which in turn improves systems integration. We use 3 diaphragms when we breath; vocal, respiratory, and pelvic.  This second step in respiration depends on the partial pressures of gases,, the infusion of blood vessels in and around the lungs, and of course, cardio-vascular health and the ability to understanding that regulation and balance of intra-abdominal pressure through breathing stimulates our ability to engage and facilitate our core!

Over-Breathing is just as stressful as Under Breathing:

You have heard me talk a lot about “deep breathing” and the hyper around “breathing to stimulate the nervous system.” For example; many people are told that you can “super-oxygenate” your cells through deep rapid breathing. This is incorrect and can do more harm than good. Your blood is already 90% saturated with oxygen, so the likelihood of getting more O2 into your blood is slim.  In fact, hyperventilation can actually reduce the supply of oxygen to your cells, because in the process of “over-breathing,” you blow off too much carbon dioxide.  In turn, this can cause constriction of the micro-vessels, which prevents blood flow to the tissues and cells itself. The goal is to synch breath with movement and to learn how to put all of these puzzle pieces together to improve all systems, not just those involved with breathwork.

DID YOU KNOW: Studies show you can reduce the supply of blood, and therefore oxygen, to the brain by 40% in just one minute, by hyperventilating. Deep rapid breathing is good up to a point, but beyond that point, you can actually starve your body of oxygen.

This is a great seg-way into how to breath with strength and conditioning.

breathmasteryscale

Breath Controls Heart Rate:

Once of the benefits to working with a coach, is the opportunity to put breathwork into real time action.  In order to adapt through our workout from warm up, to peak to cooldown, the first step is getting air in and out of the lungs; so that it can signal the rest of our systems to react; which involves muscular, anatomical, structural conditions and dynamic response. It is here where work can be done to increase lung volume and respiratory capacity.  Many studies prove that the greater your lung capacity is, the longer you will live, the longer you can tolerate stress (both positive and negative) and the healthier you will be.

The most important factor in a clients success; whether they are training for a marathon, a fight in the ring, preparing for active duty or merely overcoming the obstacle of substantial weight loss – is HRV.  Heart Rate Variability (HRV) is the physiological phenomenon where the time interval between heartbeats varies. It is measured by the variation in the beat-to-beat interval. We can use this as a bio marker in training, but we must first distinguish between the Autonomic and Voluntary (or Somatic) nervous systems first.

In the TacFit Certification Course Manual 2013, page 36, Scott Sonnon describes this perfectly.

  • Autonomic Nervous System (ANS) controls the bodily functions necessary for survival  (includes breathing, digestion, heart, blood pressure, organ function etc)
  • Voluntary Nervous System (VNS) involves the consciously controlled daily functions like exercise, work, sport, yapping etc.

He then offers the sub divisions or “sub-branches:” of the Sympathetic and Parasympathetic systems which exist to better respond, control, adapt to our fight or flight, primitive patterning, genetically coded in our DNA.

  • Sympathetic System (SNS) controls the “fight or flight” reflexes. When we encounter stress, it increases physiological performance, from slow release drip when we perceive skills equal to the task, which gives you access to what sport psychologists call “The Zone” or “Flow-State.” Or it triggers a fast-release dump when it perceives your skills re ineffective or insufficient, what combat psychologists call “The Vortex or “The Suck.
  • Parasympathetic System (PNS) balances the SNS alarm system’s of “fight or flight. This system dictates how much we recover from training and stress. This is the yin/yang in constant flux, which is a primary factor in regulating our health.

Heart rate changes with every breath .When we exhale our PSNS sends signals to slow the heart rate, and when we inhale, that PNS signal dissipates and the SNS tone returns, causing the HR to increase yet again. It is a constant cycle.  This ebb and flow offers us a look a the state of our autonomic nervous system.

FACT: “When the “rest and digest” PSNS response triggers, we find a higher HR variability; but when “fight or flight” reflexes usurp our ANS, then HRV is lower. That variability accurately reflects your current degree of adaptive recovery from the sum total stress you are facing and the threshold you’re currently able to accept.” – TacFit Certification Course Manual, Page 36

tacfit 1

Strength, combined with focused breath = evolution

For instance, in Movement Coaching and Corrective Program Design, I find higher degrees of flow-state” and improved movement patterns when the client understands this methodology. In my S&C hours, I find better results and performance when the client understands that the transition from exercise to exercise and recovery breath is just as important as the lift of drill itself.

For example in Movement Coaching: breath enables stabilizers to be more efficient in facilitation. When your stabilizers efficiently align your joints, there is crisper coordination and crisper contraction. Sometimes it’s not that you become stronger in your prime movers, you became more efficient in your integrity of movement and breath. And efficiency is another way to get stronger.

In S&C (Strength and Conditioning): When load or stress is applied to the officer or athlete; immediately, the elicitation of SAPS,  fine and complex motor skills deteriorate, . The mind starts to get distracted and lose focus. When a client rapidly approaches HRmax, they become winded and out of gas, breathing rate increases. This is an evolutionary survivable reflex, but only useful for gross motor control, not fine or complex motor control. Therefore, training the client from “survival breath” to “recovery breath’ technique is vital. This enables the client to anticipate HRmax and to apply this technique; which trains the client to recover the inhale (which switches off the reflex of hyperventilation) and then reclaim the exhale. (refer to Scott Sonnon’s “Breathing Gift” for techniques). This allows the client to start mentally focused, adapt to the work load, start responsive to technique and coaching cues and have better recovery leading into their desired set.

Breathing Techniques

During your workout, there will be various techniques you should use to ensure you receive optimal results, recover more effectively and use as little energy as possible in good form with higher levels of effective training. We can recover and become stronger if we are able to increase this understanding. The five sequence technique of “Resilience Breathing” cannot be described as a singular technique, as it involves a series of techniques strung together to produce a synergistic effect. They address the challenge of reclaiming breath from involuntary reflex back to voluntary control while counter-acting the reflextive breathing elicited by distressing situations.

For more information on Resilience Breathing and techniques please download this free gift from Scott Sonnon and Rmax International: http://www.breathinggift.com/

DID YOU KNOW? When given an optimal diet and exercise program, the respiratory system is responsible for eliminating approximately 70% of our metabolic waster materials! The remainder is eliminated through perspiration (19%), urination (8%) and by “going number 2’ (3%).

Now, that’s a great note to end on isn’t it! Moral of the story: “master your breath”

Sources:

Ohhhhh That Monkey Mind

Leeann / Reflections, Thoughts, Tips / , , , , , / 0 Comment

Do you ever feel like things are out of control? Your mind is racing with the things you have to get done. Perhaps the left over task you didn’t accomplish the previous day. There are so many thoughts rushing through your head that you cannot concentrate on one specific thing. Add into the mix the judgement we place on ourselves for not accomplishing everything we wanted to do in a particular day. The little negative thoughts that do not help but somehow slip in.

That’s the Monkey Mind; the devious little monkey that chatters away until we cannot think straight. It happens to all of us. I am sure it even happened to the Buddha at least once. Or maybe not, but to us mere humans it is a constant affliction that we try again and again to overcome.

I sometimes find that even on my mat I am surrounded by a cloud of thoughts that swirls out of control.

I try my hardest to bring myself back to the present moment so that I may enjoy my practice. It is a challenge, but eventually I just focus on one thing – my breath.

I try to see the breath flowing from each part of my body.

I try to feel the texture of my breath as it slips through my nostrils; slightly cool on the inhale and a little warmer on the exhale having come from my lungs.

I take myself to my lungs and see if I can image them expanding with each breath; the rib cage accommodating that needed expansion.

I feel my shoulders slowly relax as I exhale – encouraging my body to release and let go.

I feel my heart beat, with each breath it slows down.

I then travel to my belly and try to squeeze it closer to my spine in order to press out any remaining breath.

Then I start over, but perhaps this time I start with my toes – can my toes breathe? Why not?
You can imagine anything; there are no limits to the imagination. Have fun!

The mind may still wonder – again that monkey mind, but I try to imagine those thoughts as clouds in a beautiful blue sky. I acknowledge them and then I let them pass. I place no judgement on them, or value, I just let them go.

Of course, this in on your mat, but I believe that the same principles can be applied no matter where you are. Just bring yourself back to your body and your breath. Allow yourself to focus on something as lovely as the sky – even if it is grey. There are textures to that grey. There are rabbits in those clouds. Or anything else you can imagine. Isn’t this fun? Try not to be so serious, let everything go.

Allow yourself a moment or two to just breathe and remember that your mind doesn’t control you, you are in charge. You can slow everything down by taking yourself to your breath.

And remember to always be kind – the world is harsh with judgements. Try to believe that you are exactly where you are supposed to be.

You are perfect in your imperfections.

Namaste(source: dfareviews.com)

An Afternoon with Thich Nhat Hanh

Alison Boons / Events, Reflections, Thoughts / , , , , / 0 Comment

I was lucky enough to snag a ticket to yesterday’s “Open Mind, Open Heart; Touching the Wonders of Now” talk at the Orpheum with Zen Master Thich Nhat Hanh.

Thich Nhat Hanh {source: http://wkuplondon.wordpress.com/about/our-teacher-thich-nhat-hanh/}

Thich Nhat Hanh, who turns 85 in October, is one of the most respected Zen masters in the world. Also a poet and peace and humans rights activist he is the founder of several organizations, including Plum Village, and has spent his years working with refugees, political prisoners, hungry families throughout the Third World, veterans, and on meditation retreats. Author of over 85 titles of poems and prayers, Thay, as he is known by his students, practices “the art of mindful living” and wrapped up his week in Vancouver with a public talk at the Orpheum.

While I wasn’t able to attend the whole retreat that was held at UBC last week, it was an honour and a privilege to spend a few hours at the Orpheum yesterday afternoon. The afternoon included guided meditation and songs of prayer, along with his lecture that focused on the practices of mindfulness and being happy in the present moment, the here and now.

He explained that being mindful is being present in the here and now, and when we practice mindfulness we are always in the here and now. While the concepts he describes are so simple, so easy to understand we, I know I, struggle with remembering to be in the present moment, to let go of the past & not rush for the future but to enjoy everyday for what it is because “this is all there is.”

Today, I still find myself processing the day looking for the simple ways to bring mindfulness more readily into my daily life, but was left with the overwhelming feeling of content, content in my here and now. If you did not have a chance to hear him speak yesterday or attend the retreat last week, here is a clip on Thich Nhat Hanh’s teachings;

Thich Nhat Hanh

Uncovering the Internal Drishti

Alison Boons / Reflections, Thoughts / , , , / 0 Comment

As we stand in Vrksasana (tree pose), our bodies waver back and forth, our gaze turns to those beside or in front of us and we stumble and fall. Teachers remind us to find our “drishti point”, a focal point, to help with our strength and stability in a balancing posture and a way to bring our focus on ourselves instead of others around you. A Drishti point, is so beneficial to us in our balancing postures, allowing us to have that little extra stability that we need to get through, but how else can a Drishti help us?

{Source: http://most-interesting-pictures.blogspot.com}

Our eyes are one of our most powerful senses, giving us the ability to see the world the way we want, the colours, the shapes but are also, for many of us, a doorway to our soul. Our eyes control our brains, enhance our ability to concentrate and based on how the eyes “see things” we alter our emotions. When we want to be sincere, or show our concern or cares for another, we look them in the eyes. It is difficult for our eyes to hide our feelings or our emotions when they have the capacity to smile and show sadness.

Our Drishti can be in the literal sense, that spot on the floor or the mark on the wall that helps us to stay strong and focused on our balance postures, or the figurative sense; that point that is inside of us, our centre, our inner truth, our third eye point (Ajna) . But what does it all mean?

As you delve into your yoga practice you begin to hear more and more about inner truths, centres, still points that sometimes leave us wondering “what are you talking about?”  But ultimately causing us to take a bigger look at ourselves, who we are and what we want to be and how we see the world around us. This can be overwhelming and a huge lesson as we begin to take a deeper look at how our internal drishti changes based on our perceptions as we try to find “balance” in it all.

So, what do we do? While training our minds to find this drishti point during our yoga practice can sometimes offer a challenge as our curiousity about others gets the best of us, it is even harder to find this internal drishti. How do we deal with what is there, what if we don’t like what we see, how do we change what we don’t like?

First off, nothing is a bad as it seems, our minds have a way of telling us that things are worse than they actually are, since our minds are ruled by our emotions. For many of us, we may learn a lot about how we interact with the world, and how others can be cruel and unkind to others that perhaps we never really noticed before. This internal drishti will ultimately change how we interact with those around us and cause us to associate with those with similar qualities and let go of the ones in our lives that don’t. We may come across our inner truth that what we are doing and how we are living our lives is not what we really want, its not our dharma.

The internal drishti can uncover a “wow” moment or a “what am I doing” moment but whatever comes up take a deep breathe! Look at what you want to see and where you want to be, what little things can you change to ultimately live the life you imagine? How can you make small changes in your life to be kinder to those around you, to make a difference in somebody else’s life and in by doing so making a difference in your own life? Don’t be afraid of what you uncover, it is there to help you, to make you even happier and even to learn a thing or two. Remember, the simplest thing to bring even more happiness into your life and those around you is to smile!

What have you uncovered about yourself in your yoga practice and what did you end up doing to make a change?

Indecision…

Guest Author / Meditation, Reflections, Styles, Teachers, Thoughts / , , , , / 0 Comment

I have been on the fence lately– about everything.

I’m making some changes in my life and it seems that the moment I change one thing, everything else is up for grabs too. I’m thinking about the life that I want to live, and realizing that everything is on the table. What is really important? Not what I think.

Indecision is about balance. It’s not always clear what choice leads to balance. My tried and true way is to go with my heart. Choose the option that makes my heart beat faster. But tonight, the ramifications of going in that direction seem extensive. Striking the balance between what feels best for me and what’s really best for me is daunting.

So I’m indecisive.

And that’s fine. It’s like the moment in a Yin yoga pose when you can’t bear the sensation, but you keep breathing and then your body opens up, like a sigh. It’s that moment– my teacher Cam calls it joyful discomfort. There is such freedom in that place.

Source: softwarebyrob.com

I’m meditating on my indecision. Getting still and breathing, quieting my mind even as it races. Staying with the joyful discomfort of not knowing how to find balance, confident that I will find the opening I need. Using this indecision as a reminder of how free I am.

Really, it’s a gift to be indecisive.

Stretching Into New Possibilities

Leeann / Reflections, Reviews, Studios, Styles, Teachers, Thoughts, Tips / , , , , , , , , , / 0 Comment

When it comes right down to it Yoga is basically a form of stretching.

From stretching your ability to breathe; lengthening your inhales and exhales to stretching your mind’s capacity to quiet down, to become silent for longer and longer periods of time. To go further into the practice where it becomes not so much about the asana (postures) as it is about the ability to let go of desire, to allow for the spirit to move into the space you have created.

But really in the beginning, for me, it was all about the stretch, the movement into silence came later.

So sometimes I am surprised when people say: “Yoga?!! Oh, I could never do that”.

I try to ease them into it by saying: “Well, have you ever done any stretching after going for a walk, a run or any type of physical activity”. Actually most people have done some type of stretching in their lives. I ask them to start there; allow yourself the space to just stretch into yoga.

The asana are really a specific type of stretch; especially Yin Yoga where you stay closer to the ground and hold the stretches for a longer period of time.

As I am in my third week of recovery from an operation, I decided to try a Yin Yoga class at Yyoga Flow Wellness on Burrard Street.

The instructor, Megan Johnson, put everyone at ease by stating that as with all yoga, the length of the stretch is all up to the individual. I talked to Megan before class about my concerns and she was very reassuring by stating that although Yin can be very intense, I should allow my body to decide and just be very gentle.

I was game for that.

We started in Sukasana (easy cross legged), opening with Pranayama to settle into the space and relax into our bodies.

She then guided us slowly into little stretches of the neck where we allowed our head to drop to each of the shoulders, increasing the stretch by allowing one arm to lengthen to the floor.

Megan told us to deepen into the stretch, come to your edge and then breathe and settle in. But only go so far as to touch your edge; always bring it back if you feel any pain. Yin is about becoming comfortable in the stretch and then holding it for a specific length of time.

For the next 8 poses we stayed close to the ground, deepening our breath and allowing the body to relax.

What is interesting about Yin is that it is not about moving fast from one pose to the other, it is all about lengthening, stretching, breathing and relaxing into the pose, letting go and finally settle for awhile.

Yin does specific things that complements other types of yoga. It allows for a deepening of the stretch which in turns strengthens your muscles by creating little tears that the body repairs. Stretching into the deep connective tissues: the fascia. This is how the body keeps supple. That old saying: “use it or lose it” really does hold true for the body. To keep your body young and flexible, you need to actually use/move it. Yin is a gentle way of moving it.

Megan took us gently into this type of stretching, which is exactly what I needed after a few weeks off from yoga. Her voice is very calm and reassuring. She asks nothing of you except your willingness to try.

If you would like to give Yin Yoga a try, I can easily say it is something anyone can step into if you have done some stretching in your life. Remember that the length and depth of the stretch is always up to you, only go as far as your body allows and try to be kind to yourself. Yin only gets intense if you push yourself further than your body is willing to go. Remember to keep that ego in check.

You might notice that as you stretch further into your body, you might find yourself stretching into a yoga practice that is perfect for you.

(source: theyogafitnessguide.com)

Canucks Asana?

Alison Boons / Events, News / , , / 0 Comment

So unless you live under a rock, you are aware that the Canucks have made it to the Stanley Cup Finals after 15 years and the city is alive with “Canuck/Cup Fever.”

{Source: http://canucks.nhl.com/club/news.htm?id=453790}

As we all know Vancouver is a yogi’s little slice of heaven with so many different studios and class styles to choose from that it only makes sense that the Canucks added yoga to their physical regime. How else could Luongo pull off some of those crazy saves?

It was reported back in 2007  that Yoga was added to the Canucks program and has become a part of many players workout regime. The major reason behind the decision to add it was to reduce injuries and the recovery time associated with them, while it can’t possibly prevent all injuries (ie. puck to the face) it can help to prevent muscle strain or groin pulls.

While there have been no clear reports as to whether yoga is still a part of the Canucks workout plan, it has been reported that our competition, Tim Thomas of the Boston Bruins, has been claimed as somewhat as a “yoga master.” It is reported that he began a yoga conditioning program to increase his flexibility & strength in order to increase his abilities as a goal tender. (http://bleacherreport.com/articles/715484-2011-nhl-stanley-cup-finals-comparing-the-goalies)

Check out the Canucks in an old yoga video for Canucks TV:

Canucks TV: Yoga

And an old interview from 2009 with NHL Players including Luongo on their views of yoga, hopefully Luongo has changed his mind since this video;

NHL Players and Yoga

Check out our competition goalie’s yoga practice;

Tim Thomas Yoga

What are your thoughts? Does yoga improve their playing abilities? Tune in Wednesday for Game 1 and find out!

GO CANUCKS GO!

Baby Steps

Leeann / Reflections, Thoughts, Tips / , , , , , / 0 Comment

As mentioned in a previous post of mine, I have just recently had an operation; an operation to remove my gallbladder and gallstones. As this is right in the region of the core muscles, and having practice yoga for over 13 years, I was nervous as to how this would affect not only my ability to practice but also my ability to teach.

When I asked my surgeon how long my recovery would take the expected response was “as long as it takes, it depends on each individual”. What about yoga, I asked. Again the response, “take it easy and play it by how you feel; your body will tell you how slow or fast you should go”.

When he said that I was curious, but also hopeful that my body would tell me what was okay, hopeful that my mind would not get in the way of my recovery. As we have all experienced, the mind has its own set of rules, expectations and judgements. Sometimes these expectations are perfectly reasonable. Other times we can be very critical on ourselves.

As I am just on the early side of recovery I am hoping I will not fall into any false expectations or overly critical judgements of myself, but really I won’t be surprise when I do. It is natural to set up goals for oneself. I am hoping that if I keep reminding myself to take it easy, be kind and just accept whatever happens as being exactly what is supposed to happen, things will be fine.

I know that at least I have a foundation of yoga within me. That yogic breathing sets one up to regulate the body, to slowly calm and focus the mind away from all the rushing thoughts and expectations back to what is truly important: to remain focused on the breathe and try to relax.

It is also important to note that when trying to manage pain, a three pronged approach of yogic breathing, relaxation and meditation has be proven to help. According to an article in WomenFitness.net, meditation can have a 40% reduction in pain intensity. As muscles tend to relax when exhaling, it seems only logical that to extend the exhalation could only help reduce any built up tension. When in pain there is an increase in stress and tension, as the body tries to push the pain away. But by allowing yourself to remain focused on your breathing, allowing yourself to relax, this gives you an opportunity to move through the pain rather than resist it.

Of course this is all about taking baby steps back to a practice that is so important. I am hoping that if you or anyone you know are dealing with an injury or possibly chronic pain that you will continue to give yoga a try. And please remember to be kind to yourself.

(source: weightlosssteps.net)

The Beauty of Grace

Leeann / Reflections, Thoughts, Tips / , , , / 0 Comment

I came to my mat this morning and was reminded to let go of any judgements.

Maybe you are like me in that there is a continuous stream of running commentary throughout your practice.

Some days are better than others; sometimes I can completely surrender to my breath. I silence the “monkey mind”, let go and just appreciate the flow of my body, the steady in and out of my breath. Only a few comments slip out under my breath, but mostly I can forget about everything but the sound of my breath coming in and out of my nostrils.

Other times I am continuously judging my every move; where am I, how am I doing, comparing everything to yesterday’s session or perhaps the day before. This can get very frustrating as the more judgemental I get the less I seem to enjoy my class, I feel as if there is nothing I can do right.

Yet, if I just let go; if I can just practice Aparigraha by letting go of my expectations; letting go of all my worries, fears, and judgements – I will fall into the ease of just being.

Even the phrase sounds lovely… to just fall into being my true self. To allow myself to be who I am supposed to be without any expectations of being other that what I am at this perfect moment.

Have you found yourself comparing a previous class to one you are currently in and found something lacking? I have…

I compare the teacher to another. I compare how well I am doing; how the flow is going. So many things to think about, yet really…  why was that class more fulfilling. What expectations do I have of myself in this class; why is the class not working for me today?

Is it possible that I more fully surrendered into just existing; that I surrendered more deeply? That I allowed myself to relax, to let go of everything – with no thought as to how things should be, or how I want things to be.

Just the pure bliss of experiencing the present moment with no thought tied in yesterday or tomorrow.

If I can just admit that I am choosing not to be fulfilled in this present moment; that my expectations of this moment is what is holding me back from just being. If I allowed myself the pleasure of just experiencing I would receive the grace of just being.

Aparigraha reminds us to let go, to allow you the space to fill with grace.

(source: luna0729.blogspot.com)

My Doctor Told Me To!

Alison Boons / Meditation, News / , , , , / 0 Comment

Things are rapidly changing not only with yoga but in life itself, and views of yoga and meditation practices are slowly becoming a recommended form of “self maintenance” and an over the counter prescription. 

{Source: http://health.howstuffworks.com/}

Yoga and meditation is not only being brought in to businesses at Lunch or after work, it is used to help cancer patients, children with autism, prenatal yoga and baby yoga, depression or anxiety and much more, the list goes on and on. After reading an article on www.myhealthnewsdaily.com, it appears that doctors are beginning to recommend yoga and/or meditation, as they continue to become more accepting or perceptive to the ideas of alternative medicine or organic alternatives, yoga naturally makes it’s way into the mix.

According to the article,

“the 2007 National Health Interview Survey found more than 6.3 million Americans used mind-and-body therapies due to provider referral. That compares with 34.8 million who were self-referred.”

One comment in the articles states that while most patients are referred as a last resort when other options have failed;

“It makes us wonder whether referring patients for these therapies earlier in the treatment process could lead to less use of the health care system, and possibly, better outcomes for these patients.”

Similarly, the Harvard Medical School released a publication titled “Yoga can blunt harmful effects of stress, from the Harvard mental Health Letter” in April 2009. According to the report;

“Yoga appears to blunt the harmful effects of heightened stress by influencing the body’s response to stress. This is reflected in slower heart and breathing rates and lower blood pressure, all of which are good for the body. There is also evidence that yoga helps increase heart rate variability, an indicator of the body’s flexibility in responding to stress.”

While not all doctors may be on the Yoga/Meditation band wagon yet, it appears that they are beginning to take a closer look at the benefits and how yoga is not only a means of helping somebody with health problems but also in preventative maintenance.

Interestingly enough, when researching the Internet I did not come across any representations of yoga being harmful or damaging except for the occasional post of an individuals experience.

If you practice yoga, you most certainly have noticed these benefits in yourself from feeling less stress, less anxiety to eating healthier, all which of improve our overall health. So, if yoga has been around so long what has taken them so long to figure it out? Perhaps yoga and or meditation should be covered under our Medical Services Plan (MSP) or Extended Health Benefits just like Massage Therapy, perhaps that’s not too far down the road, here’s to hoping!

To read the full Harvard Medical School Report, visit; http://www.health.harvard.edu/press_releases/Yoga-can-blunt-harmful-effects-of-stress

To read the full My Healthy News Daily report, visit: http://www.myhealthnewsdaily.com/complementary-alternative-medicine-yoga-mediation-doctor-referral-1488/

What do you think, should more doctors’ recommend yoga and meditation for their patients? Has your doctor or another medical professional recommended yoga to you?

6 Tips to Deal with the Elephant in the Room

Alison Boons / Reflections, Thoughts, Tips / , , , , , , / 2 Comments

Okay so I’m just going to say it! Many of us our ruled by our emotions! 

{Source: http://www.function1.com}

 There’s the over emotional, unemotional or those who deny emotion. There are the people that react or overreact or just act, or the people who are boisterous, quiet or confident all of which are tied to our emotions. Sure our emotions encompass our personalities, but they shouldn’t have to define us. Our patterns, actions and behaviours, that result from our emotions, can be “trained” without changing our personalities, but for some reason we seem to grow up with this disconnect. 

What are emotions exactly? Well, according to the dictionary; 

Emotion is the complex psychophysiological experience of an individuals state of mind as interacting with biochemical (internal) and environmental (external) influences. In humans, emotion fundamentally involves “physiological arousal, expressive behaviors, and conscious experience.”Emotion is associated with mood, temperament, personality and disposition, and motivation. Motivations direct and energize behavior, while emotions provide the affective component to motivation, positive or negative. 

Therefore, those individuals who say they aren’t “emotional” are wrong. They are, they just don’t see their anger or aloofness as an emotion. So what are we supposed to do with all of these emotions in our lives?

Well, here are 6 tips to begin dealing with the elephant in the room; 

  • Be Aware– Start to take notice of how you interact with the world. Notice when you are acting or reacting or even overreacting. While in the moment your emotions may not let you see this, take a moment after a conversation or any social interaction and review how it went. Were you polite, interruptive, reactive to their thoughts, beliefs or opinions, this affects you and them!
  • Practice Patience –  While a fairly simple concept, be patient with yourself and others around you. Remember that everybody has to deal with their own emotions and while you may not like the way somebody interacts with you, remember you don’t know where they were or what happened to them 5 minutes before they saw you. Take a deep breath and let it go, maybe they are dealing with something really hard, don’t take it personally.
  • Keep a Journal – Keeping a journal is a great tool to “get it all out” or make sense of the clutter in your head. It is a great resource to say the things you wish you could say but feel you can’t, and to “let go” of everything that weighs you down.
  • Do One Thing a Day That You Love – Whether its yoga, or a hike or a run, or something a simple as reading a chapter of a book. Take that 10 minutes or 2 hours to do something for you! Your emotions and your soul will thank you and your presence will show that happiness to all.
  • Be Authentic –  There is a way to express your feelings, desires and emotions to those that surround you without causing them any ill emotions in return. Don’t do the things you don’t want to do if it doesn’t serve you, but let people know why. “Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.” ~ Dr. Suess.
  • Breathe – You know in the heat of the moment that you are either angry or upset, take a moment to breathe before reacting. Remember that everybody has problems, challenges and obstacles in their lives and we can interact and still be our own person without being ruled by our emotions.

Our emotions shouldn’t define who we are, and while they can make all the difference in our lives by building lasting emotions of love and happiness, they can also make us live a life of bitterness or sadness. Remember, when you wake up in the morning you have a choice; choose to smile!

Getting Into The Flow

Leeann / Reflections, Reviews, Studios, Teachers, Thoughts / , , , , , , , , , / 0 Comment

I am currently going through a phase where I really like Flow Yoga.

With all the different types of yoga out there you might be wondering what exactly is Flow Yoga. According to About.com Flow yoga would be classified under the broad umbrella of Vinyasa Yoga. A breath synchronized class where poses or postures are strung together smoothly. Following your instructor’s lead you are asked to match your inhales and exhales to a specific posture, flowing from one pose to another creating a very rhythmic meditative dance.

Some instructors are very good at creating this illusion of a dance; their choice in poses is well thought out, they synchronize smoothly, the inhale & exhale comes naturally and their choice in music complements the overall feel of the class.

I have run into all different types of Flow classes. That is the beauty of Vinyasa Yoga; it allows for so much diversity in teaching styles that you would never get bored. It does require you to come with an open mind as you might find it can take a few tries to get the teacher you like.

One instructor’s choice in music was not to my liking, but I learned a lot about Plank pose, and Chaturanga. I have found that even if I don’t like everything in a class, there is always something I have learned that I can take from the class.

This past week I was lucky enough to catch a Yyoga flow class with Christie Baumgartner.  She is a wonderful instructor. A beautiful soul packaged in a tiny dancer’s body; playful yet welling with good informational tips on posture and proper alignment.

Her arrangement of postures seems to flow naturally, allowing for maximum breath and ease of motion. Without even thinking, your inhales and exhales seem to flow naturally with each pose she suggests.

This is where the dance begins. She varies her Sun Salutations with enough freshness that it never seems to get dull. She builds each pose upon the previous so that the muscles slowly warm up, yet you do not feel fatigued. From beginning to end I feel as if I have been skilfully guided to achieve what I set out to do; experience my body in all its beauty of movement, to breathe with fullness and to awaken to a new sense of calm.

You can tell that Christie is very passionate about yoga, her enthusiasm is contagious. She makes you want to strive higher, not for her, but for you. To push yourself just a little more in order not to miss a step in the dance she is sharing with you.

She makes yoga fun! She laughs through-out her class and truthfully I appreciate that. Why not have fun?

I have yet to disagree with her choice in music. I literally caught myself singing along.

Even though you will sweat through-out her class, you will be so engaged that you’ll hardly notice until the end; at which time you will be very grateful for those Yyoga showers.

If you get the chance try out one of Christie’s Flow classes at Yyoga Flow Wellness on Burrard Street; I highly recommend it. She just might make you fall in love with yoga all over again.

(Source: jameswvinner.com)

BRIDGING THE GAP BETWEEN YOGA AND FUNCTIONAL MOVEMENT PART 1

Sarah Jamieson / News, Reflections, Reviews, Teachers, Thoughts, Tips, Yogis / , , , , , / 1 Comment

What do Yoga and Functional Movement (FM) have in common?

In Sanskrit the word Yoga is derived from the root “yul” meaning “to control,” ” to unite,” and “to join;” meaning whole. There are many paths in yoga, all of which lead us to the same ultimate destination; which is optimal health and wellness in body and mind and a connection with something greater then ourselves. Functional movement aims to achieve the same destination, but does so through a more scientific modality. One rooted in understanding the approach to freedom in movement through the application of transformational biomechanics.

 Let’s take a closer look at the fundamentals of both Yoga & Functional Movement (FM):

  • Yoga: Anamayakosha – the physical body and its systems.
  • FM: biomechanics, anatomy & physiology of the human body
  • Yoga: Pranamayakosha – the energy body and breath
  • FM: deep diaphragmatic breathing & energy flow distribution
  • Yoga: Manomayakosha – the psychoemotional body
  • FM: sports psychology & emotional mechanics
  • Yoga: Vijnyanamayakosha – the watcher state or higher mind
  • FM: visualization & skill attainment
  • Yoga: Anandamayakosha – the bliss body, higher consciousness and the enlightened state
  • FM: homeostasis & equilibrium, in mind, body  & spirit

As a health practitioner of movement coaching we focus on aligning the body, and controlling movement through the use of transforming negative restrictions or “bio mechanical breakdowns” into symmetrical movement patterns. These movements are based on real-life situational biomechanics that affect us daily. They usually involve gross motor movement involving multi-joint movements that prepare the body for real life developments; which also place a high demand on the body’s core, segmental stabilizers and innervation of the body processes.

Yoga and Yoga therapeutics have been a growing niche market of the Western Yoga World for many years and with more teachers becoming more educated on human anatomy and physiology and more health practitioners understanding the benefits that Yoga modalities can have both mentally and physically on their clients, it’s easy to see the direct connection between the two disciplines. Both aim to teach on-going adaptation; which is required for people to remain injury free, and to maintain freedom of movement and peace of mind.

Join us next week as we look at the role of Yoga therapeutics and transformational biomechanics in rehabilitating back pain, a common issue in today’s society. Your spine will thank you! Namaste!

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