what is yoga therapy?
We know that yoga is therapeutic by nature and that yoga encompasses mind, body and spirit. When we practice yoga, over time, we become more flexible, our circulation and breathing improve, and our bodies become stronger and more resilient to sickness. Our minds become more focused and our mood is elevated.
Yoga Therapy is an evidence-based holistic whole-body approach that draws from both the ancient Eastern and the modern Western sciences to promote better health and well-being. Yoga Therapists are trained to assist individuals by combining yoga techniques that are scientifically proven to address and benefit their needs. This can often involve using active movement, strenghtening/stretching &/or restorative, deep relaxation, meditation, imagery and breathing techniques, or a combination of any of these. In Yoga Therapy we work with the human, not the condition.
Yoga Therapy is an integrative practice, making it the perfect adjunct therapy to include on your path to healing and wellness.
Blogs
Walking MIndful Meditation
Everyone seems to be busying themselves these days with a daily walk – how wonderful! I see such a range of walking styles, some folks walk briskly, power walk, run or half-run, and then there are those who stroll, saunter or just dally along as though they have all the time in the world, with nowhere to be. Hmmm… perhaps this is true right now! So, this seemed like the perfect time to offer some ideas around how you can make your walk a little more than just a walk.
Try a Mindfulness Walking Meditation: The next time you’re heading out for a walk, choose a spot that brings you joy. Perhaps it’s a trail in the woods, a park, maybe even a beach. As you begin your walk, start to slow right down. In fact, go so slow that as you place each foot on the ground, do it as though you are kissing the earth with your foot. With each step place your heel first, move to the centre of your foot, the ball of your foot and then on to your toes. As you do this, raise your back foot equally as slow, heel first and slowly roll toward your toes before lifting your foot. Notice the feeling of your feet connecting with the earth, notice your legs, hips, up your back, your arms, your neck, your head. Then, notice what you feel internally; are you anxious or preoccupied with rambling thoughts… thinking, thinking? If so, see if you can allow those thoughts and feelings to pass. Continue to be aware of them as they arise, and then allow them to pass.
Now, begin to engage all your senses. Feel each step as your foot connects with the ground, one step at a time. See the sky, the trees, branches, leaves, the plants, people, animals or the ground beneath you. Listen closely and hear all the sounds; the birds chirping, children playing. Perhaps there are distant sounds, closer sounds, maybe the sound of your feet brushing against long grass or splashing through a puddle. Hear your breath. Breathe in fully through your nose and smell the air, the trees, flowers, fresh cut grass and feel the sun, feel the dew or mist in the air, or maybe a gentle breeze against your face. Feel gratitude for this moment; for all that is.
As you continue focusing your attention on your senses and surroundings, you become completely present. Your awareness is in the here and now. No longer are you lost in thought, worry or anticipation. When we are present, we’re not ruminating over the past, nor anxious about the future. This gives our nervous system a chance to slow down, to relax, releasing those much needed, feel-good endorphins. Remember, the longer you are in the present moment, the more endorphins will be released – so take your time and enjoy.
Where attention goes, energy flows!
Letting Go
When we understand that trauma is living in the cells of our bodies, it’s easy to consider how breathing and movement can help release it. And, because our mind and body are one, when we see with our minds’ eye, an image, a thought or a feeling, we can deepen that release by visualizing it as we let go.
Breathing/Visualization technique: Bring to mind a feeling or emotion; something that is not serving you. Perhaps it’s pain, fear, stress or worry. With your eyes closed, create the feeling of that emotion. Now, use your mind’s eye to attach some sort of image to it, maybe a ball of colour, or a cloud for example. Once you’ve created the image along with the feeling, begin breathing softly through your nose and take a long soft inhale. As you begin to exhale (through your nose), allow your body to soften and continue to focus on the image as it moves further and further away until you can no longer see it. Once you get to the bottom of your breath, gently draw your belly toward your spine with the intention of letting go. Then, pause and notice the feeling it invokes. You’ll not release every bit of the emotion at once, but rather, your mind-body will release as much as it is able, each time. So, practice this technique to let go of painful feelings and emotions and each time you do, you’ll release a little more. Then, notice a sense of peace and wellbeing.
Every time we practice letting go it contributes to our freedom!
Trauma and the Freeze State (during covid 19)
When we look at how things have unfolded over the past number of weeks, the thing that stands out the most to me is the trauma that we have experienced with each news bulletin. Through notices appearing everywhere in public places, commands from strangers to obey and comply, and the sudden isolation and possible loss of income, that has been imposed on all of us. There have been so many negative narratives presented to us in such a short period of time that the nervous system could easily become hijacked. That’s when the sympathetic nervous system, otherwise known as the “fight-flight” response, takes over. When that happens, the heart rate increases, tension and anxiety run high, the breath becomes shallower, sleep gets disturbed, moods fluctuate and, over time, a sense of hopelessness can start to set in – ie: depression.
In some cases, when we feel trapped or unable to remove ourselves from the (threatening) situation, it can cause what we call the “freeze” response to kick in. That’s when the parasympathetic nervous system overrides the fight-flight response, causing a sort of a shut-down [of responses] that is quite deliberate and designed to protect us from the threat. Think: playing possum when one is not able to fend off a predator. This creates low Vagal tone.
While in a freeze state, some notable signs are that the heart rate slows, decision making becomes impaired, thoughts are no longer as organized as they should be, and creativity is dulled or completely lost. Sort of like when we feel stuck or that we’ve “hit a wall”. Subsequently there can be times when we move from one state to another. This can happen in waves – flowing in and out of the fight flight and freeze states.
So, if you’ve had some days of late that are filled with anxiety/fear, mixed emotions, moodiness, tightness in your chest or stomach, it would not be surprising, in fact, expected. And, if you find yourself unable to make a decision in the moment, if you feel unmotivated or down, that might be why.
If so, try to not beat yourself up if a decision won’t come right away or you feel agitated at something or someone. Rather, be kind to yourself. Put the decision on hold. Allow yourself to feel what you feel. Treat yourself to something nourishing: light a scented candle, take a long soak in a hot bath or have a favourite cup of tea, while lingering over the flavour and aroma as you relish every sip. Journal: write down your thoughts and feelings. Let the paper carry your burden.
Take time to notice how you’re breathing. Then, while breathing in and out through your nose, breathe deeply into your belly, long, slow and soft. Deliberately extend the exhale a bit longer (than the inhale) while letting your shoulders and the rest of your body relax a little further each time. Imagine and feel your skin relaxing as you exhale.
One of the best breathing techniques to increase Vagal tone is called Bhramari Breath or “buzzing bee breath”. To do this, simply inhale softly and deeply through your nose and as you softly exhale, close your lips and hum or buzz like a bee. Make the exhale as long as you can; maybe even add a pause at the bottom of your breath. Plugging your ears while doing this has an even greater effect. You can practice this anytime throughout the day and I encourage you to do it often. Or just hum to your favourite tune!
There are more things you can do to help, but this is a good place to start. And of course, try to limit the amount of time you spend taking in "breaking news". I’ll update my blog soon and provide some more tips. In the meantime, practice acceptance.
Keep moving, breathing and believing!