Breathing Into the New Year
As the holiday season winds down, thoughts often turn to making resolutions for the New Year. These well-intentioned promises to eat better, exercise more, and manage stress often get off to a determined start only to suffer the discouragement of burned-out enthusiasm, time pressures, or even injury.
Instead of rushing into the New Year, try breathing into it.
Practicing mind-body disciplines such as yoga and meditation has benefits far beyond stress management. New research shows a relationship between regular yoga practice and the avoidance of weight gain over age 50. And, according to the Journal of Alternative and Complementary Medicine, persons suffering with osteoarthritis of the knee who do a 90 minute yoga class once a week experienced significant reductions in pain and stiffness in just two months! And according to a Howard Medicine School study, two months of regular yoga practice helped relieve insomnia.
What is yoga? Yoga is a mindbody practice of physical exercise with an inwardly directed contemplative focus (IDEA Mind-body Fitness Committee 1990 – 2001). The key is combining muscular activity with “nonjudgmental mindfulness”. Hatha Yoga is a centuries old, Eastern discipline that means “union”, referring to integration of mind, body, and spirit. The discipline of Hatha Yoga includes a wide variety of physical postures called asanas, which are performed seated, standing, or while lying prone or supine.
~Styles of Hatha Yoga There are several styles of Hatha Yoga, ranging from “power yoga” called Ashtanga to Restorative Yoga which uses pillows, blankets, and other props to promote deep relaxation. Some other styles include Iyengar which emphasizes precise alignment; Kripalu which is taught in three stages: postures and breath, mental concentration, and moving meditation; Bikram Yoga which teaches vigorous 90 minute classes in a 26-pose series in a studio heated to 90° – 105°; KundaliniYoga which combines poses, breathing, chanting and meditation; and Viniyoga which integrates breath and movement of the spine (often taught one-to-one).
~ My philosophy and teaching style: My classes focus upon: 1) breath (breathe in thru the nose and out thru the nose, slowly and deeply: this tells the parasympathetic nervous system that it is ok to calm down); 2) linking breath with movement and performing the asanas in “good enough” alignment to reduce risk of injury (i.e. as precisely as possible for your body in the moment); 3) emphasis on non-judgmental attitude and “be here now”; 4) cueing is done in levels so you may choose what works best for your body in the moment; 5) alternative asanas or variations are given as needed; 6) class design borrows from several Hatha Yoga styles so you gain strength, flexibility, balance, and relaxation, eventually enabling the mind to quiet and still; 7) an emphasis on listening to your body and tuning in to its subtle cues which will enable you to progress safely at your own pace (never go past the point of gentle tension and never hold your breath. Remember, discomfort or pain means “stop”); 8) music is selected to enhance the “moving meditation” flow of class and enhance enjoyment and relaxation; 9) individual instruction can be arranged if you’d like to deepen your practice.
~ Benefits:
Cardiorespiratory Benefits
• Decreased resting systolic blood pressure
• Increased pulmonary function
• Improved respiratory function in patients with asthma
• Increased parasympathetic tone, increased heat rate variability
• Decreased blood lactate and resting oxygen consumption
• Enhanced arterial endothelial function
• Improved cardiovascular disease risk factor profile (e.g. reduced blood lipids)
Musculoskeletal Benefits
• Increased muscular strength and flexibility
• Increased neuromuscular balance
• Improved posture
• Decreased fracture risk and falls in seniors
Psychophysiological Benefits
• Increased cognitive performance
• Improved relaxation and psychological well-being
• Decreased stress hormones (e.g., norepinephrine, cortisol)
• Decreased anxiety and depression scores
• Reduction in frequency of panic episodes
• Reduced physiological and psychological response to threat or stress
• Decreased symptoms associated with pain, angina, asthma, chronic fatigue
• Improved sleep quality
Other Outcomes/Benefits
• Increased physical functioning in older persons
• Improved glucose tolerance
• Decreased HbA1c (glycated hemoglobin) and C-peptide levels in type 2 diabetes
• Decreased obsessive-compulsive disorder symptoms
• Decreased osteoarthritis symptoms
• Decreased carpal tunnel symptoms
(La Forge, 2003; Khasla 2004, Qigong Database)
Just like any other form of exercise, you can get injured doing yoga, so be sure to check with your doctor first and let your instructor know of any health concerns or physical limitations. Most importantly, listen to your body and never go past the point of gentle tension. Ask your instructor to show you modifications of poses that are too difficult. Then, take a deep breath and welcome yourself to a new year of well-being.