Mindful Movement
Embarking on a physical yoga practice can be a transformative journey, offering numerous benefits to your body, mind, and spirit. When I was little, I practiced Tai Chi at my grade school. This mindful movement foundation let me know early in life how much I enjoyed being in my body consciously, moving in slow, deliberate ways to elicit a feeling of centeredness. However, it wasn’t until my forties that I fully committed to the physical practice of yoga. Despite dabbling in it on and off for decades, it was divine guidance that led me to make this commitment. What I didn’t know, at the time, was that my spirit led me to yoga as an alternative to vigorous aerobic exercise because my heart was failing. Read more about this miraculous time in my life. I am so glad I listened to my intuition, for yoga practice has been truly life-saving and life-changing for me.
I encourage you to explore a yoga class at a nearby studio or discover some online videos to start your journey. Soon, I’ll be sharing foundational videos on my website. For now, consider seeking guidance from a local teacher or checking out Yoga by Adriene on YouTube; she’s known for her accessible teaching style.
Physical Benefits: Mobility and Strength
Starting a yoga practice can significantly improve your physical health. The varied postures of yoga gently stretch and lengthen muscles, enhancing flexibility and joint mobility. This increased range of motion can alleviate stiffness, reduce the risk of injury, and improve overall physical performance. In addition to mobility, yoga also builds strength. Many yoga poses require you to support your body weight in various ways, from standing poses that build leg strength to arm balances and inversions that develop upper body and core strength. Over time, consistent practice tones and strengthens muscles, leading to a stronger and more resilient physique.
Mental and Emotional Benefits: Stress Reduction and Presence
Yoga is well-known for its stress-reducing properties. Combining mindful movement, controlled breathing, and meditation helps activate the parasympathetic nervous system, promoting relaxation and reducing the production of stress hormones like cortisol. This not only helps you manage stress and anxiety but also improves your sleep quality and emotional stability.
Your time on the mat is like a laboratory for life. It will challenge you and encourage you to become more self-aware. As you begin, be gentle and nurturing to yourself. You will learn in time the power of mindfulness and how to improve your response to life by practicing first on the mat.
Conscious breath
Yogic breath work, known as pranayama, is the 4th limb of Yoga, according to Patanjali, a revered sage who compiled the Yoga Sutras over 3,000 years ago.
When I first started learning, I felt a bit clumsy and was resistant to deviating from the heart-centered breathwork that had become second nature for me given my 30 years practicing HeartMath.
I’ve since discovered that practicing different types of pranayama, taught to me by my yoga teacher Hannah Muse has been a game changer. In my advanced yoga training, my teacher has emphasized the Four Purifications, as developed and taught by her teacher, the renowned yogi Baba Hari Das.
“It’s difficult to put into words the profound impact this breath practice has had on me. I’ve experienced deeper calm, heightened intuition, and a more mindful groundedness as standout benefits. These practices are specifically crafted to cleanse and purify the body’s energy channels. I certainly feel more clear-headed and have greater inner perception since embracing these practices.”
The Four Purifications
The Four Purifications are a set of breathing exercises that help in clearing the nadis (energy channels) and balancing the body’s energy systems. They include Nadi Shodhana (Subtle Energy Cleansing Breath), Kapala Bhati (Skull shining breath) Agnisara Dhauti (Fire Wash), and Ashvini Mudra (Horse Seal).
Nadi Shodhana (Subtle Energy Cleansing Breath)
Purpose: Balances and purifies the nadis (energy channels), calms the mind, and harmonizes the nervous system.
Technique:
- Sit in a comfortable meditative posture with the spine erect.
- Use the right thumb to close the right nostril.
- Inhale slowly through the left nostril.
- Close the left nostril with the ring finger and release the right nostril.
- Exhale slowly through the right nostril.
- Inhale through the right nostril, then close it and exhale through the left nostril.
- This completes one cycle. Repeat for 5 cycles.
Kapalabhati (Skull Shining Breath)
Purpose: Cleanses the respiratory system, energizes the body, and stimulates the brain.
Technique:
- Sit in a comfortable position with the spine straight.
- Take a deep breath in and then exhale forcefully through the nose, contracting the abdominal muscles sharply with each exhalation.
- Inhalation is passive and automatic between the exhalations.
- Perform in rapid succession for at least 10 rounds, over time build to 30 rounds, followed by deep, slow breaths.
Agnisara Dhauti (Fire Wash):
Purpose: Stimulates the digestive fire (Agni), massages the abdominal organs and improves digestion.
Technique:
- Stand with feet shoulder-width apart and bend slightly at the knees, placing hands on thighs.
- Exhale completely, then hold the breath out and contract and relax the abdominal muscles rapidly.
- Release the abdominal muscles and inhale when needed.
- Perform two rounds, focusing on the abdominal movements.
Ashvini Mudra (Horse Seal):
Purpose: Tones and strengthens the pelvic floor muscles, enhances circulation in the pelvic region
Technique:
- Sit in a comfortable meditative posture or lie down.
- Contract the anal sphincter muscles (as if stopping the flow of urine or a bowel movement).
- Hold the contraction for a few seconds, then relax.
- Repeat the contraction and relaxation for two rounds, maintaining awareness of the pelvic region
