the science of yoga

I'm a geek and embrace the science supporting yoga and share the most interesting tidbits with my students. It's too fascinating not to and since the more esoteric aspects of yoga has less potential to resonate with everyone, maybe science will.

I'm reading the Science of Yoga by William Broad, the same authored who penned the NY Times article, How yoga can wreck your body. Among the myriad of risks and rewards related to yoga, the risk associated with neck strain is most relevant to this posting. I always encourage my students to move with ease while maintaining the natural curves in the cervical (neck) and lumbar (lower back) spine. Looking around to see what the teacher or fellow yogis are doing distorts these natural curves , as well as optimal ranges of movement. The body can't release tension if we're creating it. It's a silly ego driven notion which doesn't consider whether or not the body is ready.

Some neurologists would argue that contorting (and holding) the neck for extended periods of time has the potential for more deleterious health risks such as strokes and impaired brain function. There are two vertebral arteries that run along the cervical spine and into the brain stem. They supply blood to the parts of the brain that are responsible for respiration, converting pulses into images and muscle coordination. Persistent or inappropriate movement in the cervical spine could pinch these arteries and reduce the blood flow to the brain.  For example, think about the position of your head and neck in Bjuangasana (cobra pose). (NB Cobra pose is a back bending pose and as such the curve in the lumbar is deeper than neutral.) The image below is merely demonstrating different ranges of movement and remember what is appropriate for one yogi isn't appropriate for another other.

Another potential case of causing damage to the neck and consequently brain function can occur by moving into shoulder stand (Sarvangasana) or plow (Halasana). In this case, prolonged resting or moving inappropriately into these poses can damage or crush the cervical vertebrate thereby pinching the vertebral arteries or cause paralysis.

Remember these are extreme cases of the potential risks of an over-zealous practice or of moving inappropriately. My purpose was to share an interesting fact about human physiology and not to scare anyone. Practice with ahmisa (non violence) move within your optimal range of movement as you nourish a sense or relaxation, and ensure that you maximize the wonderfully healthful benefits of a safe yoga practice.

Namaste
Nancy-Anne

Mantra. A means to stillness.

Stillness. What does it mean to you? 

Stillness is a peaceful place and gets me out of my head and into the present moment. Sounds lovely doesn't? But stillness isn't always easy to achieve, trust me I'm a fidget. Connecting my breath to movement is a great moving meditation, and over the last few months, building mantra into my daily practice helps me achieve (some semblance of) stillness. I chant in the car, in my bed, running or while I wash the dishes. 

My mantra meditation is largely Sanskrit. There is an intent and I like the sound of the chant and its effect on my body. In particular, I chant in honor and recognition of my Divine Self, that part of me that's beautiful and unique, my authentic self. Om Namaya Shivaya! I chant Guru Om to honor my teachers as well as the teacher inside, otherwise known as my gut feeling or intuition. 

Other mantras are words of encouragement, when I'm running or riding up a hill I chant "I am strong! I am beautiful!' Or if the mental chatter is bothersome, I chant Let go. With an inhale I say let and with the exhale I say go. Completing malas is not mandatory for a mantra practice, make it your own. A few moments to chant (or even just to breathe) is all it takes maintain a place of stillness.

Mantra is etymologically and culturally Sanskrit and unsurprisingly the world's ancestors were on to a good thing. The underpinnings of mantra are also the basis for vibration therapy in that all matter vibrates at the same frequency and using resonant vibration brings matter back into balance. This is undoubtedly an oversimplification of vibration theory and mantra but I can't deny the sensations and emotions that often accompany my practice. 

If your curious to learn more about mantra meditation consider this upcoming workshop Mantra Meditation at Samadhi Yoga and Wellness Centre. 

As yoga becomes more popular and new styles emerge, a yoga teacher's priority should always be her students' safety and well being. Lately I've subbed for other teachers and I'm mortified to see how students move into and out of poses. I've also noticed that many students are unable to move through different poses without visual cues. Admittedly, I still demonstrate more than I should and it's something I work on in each class. I try to improve me cues and encourage my students to feel rather than watch. In doing so I hope to encourage my students to explore movement in their own body not mine or their neighbour's. I want them to have the confidence nd mindfulness to practice on their own. It also gives me the chance to see how my students are moving and how I can help them move more purely.

Understandably, when I sub a class I've a different style that might need some time getting used to but I wonder if there is a general lack of adaptability to a new teaching style, a resistance to change or perhaps my cues aren't as universal as they need to be. Then again, these observations are most obvious when I sub for a fitness based class such as power yoga. In these cases, some students react with complete disinterest to my gentler teaching style and others express their gratitude for a change in perspective.

Ultimately, it comes down to the intention of the student. I know why I'm there and I know what yoga means to me. If students practice yoga just for fitness then they are not the students for me. There's still a little girl that wants to be liked by everyone and to make everyone happy. As I mature, however, I realize that this is impossible and unnecessary. By trying to please everyone I sacrifice a bit of my authenticity and I did too much of that as a biologist. Not to mention the students I do have are the best ones in the world!!

santosha - contentment in the present moment

The present moment is once again a fine teacher. How often do you wish "if only..."? Or "All I need is..."

Instead, what if you take a moment to be grateful, content for what it is you already have or for who you are? It's a tricky thing to do, especially when we are constantly bombarded with images and messages telling us otherwise. We create impossible expectations which feeds our ego and drives the endless cycle of mental chatter and negativity.

The key to overcoming our discontent is the practice of santosha or contentment (one of five niyamas - yogic observances). Living in the moment is the first step to embracing this concept. The amount of time and energy I spend thinking about what could be, what isn't or who I'm not; and how little time I spend on who I am and what I have is shocking. It's an eye opener and enough motivation for me to LET GO of these attachments. I've so much to be grateful for and it's a disservice to myself and insulting to the amazing people I have in my life not to recognize just how blessed I am. I'm lucky to have a roof over my head and food in my kitchen. I'm loved and supported by my family and friends. I'm on an incredible journey of self discovery and healing, one of which I'm excited to share.

Be gentle with yourself. Recognize and take solace with the knowledge that you're not alone. Take the time to breathe into the present moment and let go your attachment to perfection, expectation and to anything but the truth.

You have all you need for happiness, right now. You don’t need to change anything about yourself, or your life. You just need to see what’s already there. - http://zenhabits.net/uncover-happiness/

Namaste
NA

Stop thinking, and end your problems. - Laozi

I'm a thinker. There's no doubt about that, which is why the following quote resonates with me.

"Every once in a while, when we catch ourselves running with a train of thought, we should stop and consider how we got there, what triggered the thought , and whether it’s worth staying with it. [Thought as a Sense]

As an academic it was my job and pleasure to think critically. But there is a BIG difference between thinking critically and over thinking. Despite the voice above the cacophony of mental chatter, telling me to chill out, breathe, let go, intense emotions of my passionate idealism often get the better of me and exacerbate a vicious thinking cycle.

“I think and think and think, I‘ve thought myself out of happiness one million times, but never once into it.”  - Jonathan Safran Foer

Yoga and meditation are my salvation. Connecting with the breath and developing an awareness around sensation and emotion is about tuning into our intuition and listening to what our body is telling us. As part of a greater whole, we are infinitely wise and this collective wisdom is not found in politics, academia or even popular religious dogma. Of course, in reality, my over analytical brain often responds with "what is that feeling?" "what does it mean?" "why am I feeling this?"; and my superhero grip on attachments, especially the kind that doesn't serve me (are there any other kind?) keeps me stuck everywhere but the present moment.

Calming the mind and shifting from a "thinking place" to a "feeling place" is most definitely easier said than done, but it's all about the journey. And what a wild journey it is as I continually return and follow my breath wherever it may take me.

Happy mindful, travels!
Namaste
Nancy-Anne

somewhere on this journey...

Since my last entry, there was and continues to be a lot of learning and growing. The catalyzing lesson of 2013 was the power of authenticity. Of being yourself and of being present. The more time I spend in the moment, the more focused and confident I feel. And often the results are profound.When you live from one breath to another you create the space for things to happen as they are meant to, and the results are mind blowing. Of course this is much easier said than done and I'm always reminding myself that it's part of my journey.

The first step to realizing my authenticity was overcoming my fear of judgement and failure. Deep down I know these fears are unfounded and silly conquering these fears is not easy. The ego is a powerful beast but your breath is more powerful.

When I connect with my breath, I'm gifted with a personal connection, sensation or something more tangible. At this point in my journey it's hard to articulate the reward but at the very least it's a renewed sense of confidence, an inkling of my potential. The icing on the cake? Everybody has their own fears and obstacles which they need to overcome. You aren't alone. And when we take the time to breath and hang out in the moment while practicing yoga or meditation you will not be disappointed.

 So simply, slow down and see where your breath takes you.



“The privilege of a lifetime is to become who you truly are.” 
― C.G. Jung

“Live authentically. Why would you continue to compromise something that's beautiful to create something that is fake?” 
― Steve Maraboli, Life, the Truth, and Being Free

the power of your breath

psmag.com

It's been just over a year since moving to Calgary and I've discovered just how much I love teaching yoga! Watching people touch their toes for the first time EVER is extremely rewarding. Moving mindfully and with gentle, focused breathing is what and how I teach. The biggest aha-moments for many of my students is the power and influence of breathing on the body-mind connection. Pranayama is breath control and through a variety of exercises or inquiries it keeps us in the present moment as we maintain our focus on the ebb and flow of our breath. When you move or simply sit in stillness with your breath, amazing things can and do happen! I had a student whose shoulders were uneven due to a broken collarbone (~20 years) and after a handful of yoga sessions which included pranayama his shoulders were even.

dailydownwarddog.com

The benefits of breathing for mental health cannot be overstated. A few moments spent exploring the qualities of your breath alleviates depression, anxiety and stress. It can be as simple as matching the length of your inhalation with that of your exhalation or slightly less simple as alternate nostril breathing. Start practicing one breath at a time, notice when you hold or restrict your breathing and let that pattern go. To get you started (read hooked on pranayama!) try Bumblebee Breath (Brahmari).

Find a comfortable seat or lie down and close your eyes. Take a few deep breaths by inhaling through your nose and exhaling a sigh. Settle in and clear you mind of expectations, preconceived ideas, stresses, worries and anything that doesn't serve you. Remember that it's your intention that's important. When you are ready inhale and exhale through your nose and allow your belly to gently expand with your inhale and flatten with your exhale. Stay calm and think of fluidity, softness, ease. When you are ready inhale through your nose and exhale your breath as a hum. Play around with the pitch of your hum and watch that you don't force it. Notice any sensations that arise. How does you body and mind respond to the gentle vibrations which your humming creates. We are unique individuals and each of us will feel and respond to brahmari breath (and yoga in general) differently. There's no right or wrong, it is what it is and in this yogi's opinion humanity's diversity is inspiring and worthy of celebration!

The benefits of  Brahmari breath include relief from anxiety, depression, insomnia and restlessness, it builds confidence, improves memory and concentration and mitigates migraines. From a physical perspective, Brahmari reduces hypertension and lowers high blood pressure. Give it a try. Take the time to be curious and explore!