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| Yoga For Stress Relief |
| How to Manage Your Transition |
By Contributing Author, Ann Muriel RN, RYT When your life is in transition, stress is an inevitable component of that process. Even when all is going well, our dynamic bodies react to the moment to moment changes in our daily existence. We actually want this to happen because it ensures that we are alert and ready for whatever life throws our way. It is only when stress is chronic and unrelieved that the body/mind/spirit has no chance to recover or reset to the appropriate stress limit. The link between chronic stress and disease has been well documented. The beneficial effect of practicing yoga for stress relief is increasingly recognized by Western medicine. (McGonigal, 2010) If the body/mind/spirit perceives a threat, you immediately initiate a biochemical defense in the form of cortisol sent throughout the body. With continuous high levels of cortisol, the cascade of adverse effects influences all systems of the body/mind/spirit. Many disease p rocesses are exacerbated by chronically high cortisol levels. Yoga has repeatedly been found to decrease levels of this stress hormone. (McCall, 2007) The holistic nature of yoga can postively affect the way your body/mind/spirit perceives and reacts to stress for hours after a yoga class; and, if practiced often, can significantly increase physical well-being, clarity of the mind, and uplifting of the spirit. Regardless of the origin of stress, there are ways to access the positive effects of yoga. Although yoga does not require faith to realize its benefits, a willingness to explore your own body/mind/spirit does help. Breath is the most accessible and present tool we have to calm the mind and focus attention on the flow of the present moment. Diaphragmatic breathing fills the lungs completely on inhalation; exhalation empties the waste product, carbon dioxide, from the lungs and gently massages internal organs to increase circulation. Imagine your breath as the flow of a wave as it rolls in and recedes. Combine this simple breathing technique with the immensely restorative pose, Viparita Karani, or Legs up the Wall to get quick results. This pose is contraindicated for pregnant and menstruating women. Set up for this pose by identifying an open spot on the floor against a wall. Sit on the floor with your left hip close to the wall with knees bent. Use your arms to support the torso as you roll on to your back and raise the legs up the wall. Adjust your body until the weight is evenly on the hips, knees are soft (not hyper-extended), and tuck the shoulder blades under and down the back to open the chest for full breaths. The soles of the feet are facing the ceiling, hands gently resting on the belly to feel it rise as you inhale and fall as you exhale. Try to make your inhalations slow, deliberate, and full; make your exhalations equal in length and depth. Closing your eyes can help maintain focus on the flow of breath, the flow of the present moment. Your monkey mind will stray... gently bring it back to the flow of breath... again and again.... If at any time you feel the breath is too forced, return to normal breathing. Stay in this restorative pose for 3-5 minutes; as you become more at ease, increase the time. Dismount gently from the pose by rolling to the right and settle into a fetal position for 3-5 breaths before you sit upright. Turn your attention inward and do a gentle scan of the body/mind/spirit. Do you feel less achy, more clear-headed, and more light-hearted? Yoga is an ancient and reliable gentle system for stilling the fluctuations of the mind. An introductory yoga class requires no experience to begin reducing your stress level. The cumulative effects of a restorative sequence of poses can be even more profound. (McCall, 2007) A yoga practice can provide a solid framework to help you navigate through stressful times. "Learning to give ourselves the gift of twenty minutes of quiet relaxation and reflection each day is one of the most powerful things we can do to improve our health." (Lasater) Come relieve your stress in a free introductory class at Carlsbad Wellness and Yoga on Tuesday, September 14th from 9 - 10:15 am, taught by Annie Muriel RN, RYT. For a fall schedule, check the website: www.carlsbadwellnessandyoga.com www.yogajournal.com Works Cited: Lasater, J.H. Relax and Renew: Restful Yoga for Stressful Times McCall, T. (2007). Yoga as Medicine. New York, NY: Bantam Dell McGonigal, K. (2010, June). Your Brain on Meditation. Yoga Journal, pp. 69, 70, 92-97 __________________________________________________________ Ann Muriel: The desire to heal brought me to nursing many years ago. I have been a RN for 22 years and have practiced yoga for 15 years. Yoga proved to be invaluable to relieve job related stress, so it was an obvious step to become a certified teacher and bring transformative benefits of yoga to others. Ann can be reached at: This e-mail address is being protected from spambots. You need JavaScript enabled to view it |
