Most yoga that you practice is likely yang in nature like a Vinyasa Flow. A dynamic class that is active to a certain degree working your muscles, building strength, stamina, and flexibility. 

Michelle, a Yoga District teacher, talks about her experience with Yin Yoga. Learn about this incredibly rewarding practice and maybe try a Yin class or workshop for yourself.

Yin Yoga’s Power

As I sat back in child pose, I felt a sudden urge to cry. It was as though my 5 year old self was holding me in present form, caressing my back while telling me I’m doing great and will be okay. I didn’t understand what was happening. All I knew was that I couldn’t hold back the tears. I began sobbing like a child in the middle of the class. Concerned by how I would be perceived by everyone around me, I tried to talk myself out of crying. “Stop! You’re being too emotional! What’s wrong with you? Everyone is watching!”

Of course, judging never works and I broke down in an even louder sob. I didn’t know why I was crying but I knew I needed a release. I left class feeling light and revived – like I had untapped a new source of energy. I wasn’t quite sure what had transcended but I knew that Yin Yoga was powerful stuff.

Unlike restorative which is more soothing and prop heavy, Yin is a healing modality by which stillness in certain asanas (poses) stimulates our fascia (2). – the stuff that literally binds us together (i.e. the connective tissue.)

Meridian Lines & Yin Yoga

According to Dr. Motoyama (3), fascia runs along the same pathways as the energy lines/meridian lines of Ancient Chinese Medicine. So by stressing the fascia, we stimulate the energy lines inducing certain physical and emotional responses. Responses can vary according to the organ that’s stimulated – for example during the last YinDulge Yourself Workshop in June some participants shared they felt “so open” and “light” in their upper body. They felt a sensation of their “hearts overflowing” and some went on to describe a “euphoric state”. These are all effects associated with stressing and releasing the pericardium fascia which run along the heart and lung meridians (shoulders, rib cage, belly).

If we give ourselves permission to slow down, sense ourselves, take up space, and observe our thought patterns then we are able to access our deeply written programming.  With enough practice and skill Yin Yoga gives us the opportunity to rewrite our own stories. 

What you can Expect in a Yin Class:

• Longer held meditative poses (usually on the ground) 
• Non active stretching (ie folding forward vs. pulling forward)
• An opportunity to tune in to the patterns of tension in our body and mind, followed by a release or sense of spaciousness in both the mind and body
• A sense of rejuvenation and increased mobility of the joints

For a taste of Yin Yoga’s power, try one of  Yoga District’s  Yin Yoga Yoga classes!

Sources:

1. Yin Yoga https://www.yogapedia.com/definition/5216/yin-yoga
2. Fascia https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4173815/
3. Theories of the Chakras https://www.goodreads.com/book/show/1924113.Theories_of_the_Chakras#

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Salamba Bharadvajasana (Supported Spinal Twist)

Embrace the Calm

Deep breath in. Slow sigh out.  Body sinks to floor. Mind becomes decluttered.  

I attended my first restorative yoga class during a high stress week. This passive practice has become a beautiful counter to my hectic life. Plus in this hot summer it is an excellent way to cool the body down. While it’s not always easy to relax one’s mind and body, the benefits are abundant.

Read on as Christine, a Yoga District teacher, highlights the principles and practices of Restorative Yoga.

If you’re wondering about Restorative Yoga then don’t be afraid to try it. Feel free to attend one of our Restorative Yoga classes or any upcoming workshop.

Origin and Principles of Restorative Yoga

Supported Savasana (Supported Reclining Pose)

Relaxation is the antidote to stress!

Restorative Yoga, also known as the “Rest and Digest”, practice originated from the teachings of B.K.S. Iyengar . It brings deep relaxation and balance to both the mind and body. One of Iyengar’s senior teachers, Judith Lasater popularized Restorative Yoga in the U.S. calls it “an active relaxation.”

The comfort and needs of the individual are met with the use of props to support the body in relaxation poses. Along with the props’ support, Restorative Yoga also uses gravity to assist with relaxation and release of tension. Minimal light to darkness, silence, warmth, and natural or calming breathing are used to reduce excess stimuli and keep the muscles and mind tranquil.

Additional helpful info:

Viparita Karani (Legs Up the Wall)

This is a self-care practice that counters the chronic stress and fast-paced lifestyle of the modern day.

The supported poses and calming breathing provide deep restfulness that nourishes the organ systems of the body and activates the Parasympathetic Nervous System (digestion). This balances our body’s “fight or flight” stress response that comes from the Sympathetic Nervous System.

Restorative Yoga gives time and space for ourselves, allowing us to just be, giving the body a chance to heal itself and the mind a time to settle through relaxation.

Common benefits:

• Relieve effects of chronic stress
• Reduction of blood pressure
• Improves sleep
• Improves digestion
• Reduces muscle tension and general fatigue

Sources and recommended readings:

• ‘Light on Life’: B.K.S. Iyengar’s Yoga Insights
• Judith Lasater
• Therapeutic Yoga by Cheri Clampett

Restorative Yoga Class

Supta Baddha Konasana (Reclining Butterfly Pose)

Restorative yoga classes are accessible for new and experienced yoga practitioners. They can be adapted for various conditions and injuries. A class typically consists of only a few postures. A little goes a long way!

Classes generally begin with grounding and breathing practices in a seated or reclined restorative pose. Then a slow transitions to each supported pose, held up to 15 minutes.

Props such as blankets, bolsters, blocks, and straps are offered in different variations and can be adjusted in each pose as needed. The purpose is to find a comfortable position with the props. This will allow the body to release on its own with minimal or no effort.

I often tell students, “You are not supposed to feel a stretch, but rather a sigh of release as if you can fall asleep in the pose.”

If you feel a pull or a stretch, the sensation will only intensify countering the active relaxation.

Come explore Restorative Yoga Class at Yoga District by signing up here

Resting Dragonfly

A Restorative Yoga Workshop 

During a typical Restorative workshop, your body and mind will become cool and at ease. Students will be guided through a series of gentle stretches and comfortable restorative poses. This will be combine with breathing practices, visualization, and meditation. It is designed to lead the body to gently open and release into a deep relaxation. 

Join me and you might just fall in love with the Restorative Yoga!

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Sometimes a horrible day is made a bit better with self-care: a little time by yourself to recharge or maybe change your perspective.

A good way to start off your week is to be intuned with your thoughts, feelings and how you move throughout the world.

Read on for a few strategies we find helpful to turn a horrid day around.

Please note: Stop any of our mindful suggestions if you become light headed or dizzy.  Make sure to practice within your own range of abilities and limits.  Please consult with a doctor before practicing if you have any medical concerns.

PROGRESSIVE MUSCLE RELAXATION

Progressive muscle relaxation can help alleviate tension because as your body begins to relax then so will your mind.

Find a quite and calm spot to lie down on your back and stretch out comfortably.  Start with the muscles in your feet and then slowly move up through the body tensing and relaxing the intended muscles. Remember you should feel tightness in the muscle but not pain.

1. For a few minutes take slow deep breaths through your nose
2. Still breathing deeply begin to focus on your right foot and how it feels then squeeze it tightly for 4 – 10 seconds.  Try to only squeeze your right foot muscles.
3. Relax your right foot and focus on the tension flowing away
4. In this relaxed state take a few slow deep breaths
5. Now shift your attention to your left foot and use an identical sequence on it
6. Systematically move up through the body tensing and releasing muscle groups

Order for Progressive Muscle Relaxation

1. Right then Left Foot
2. Right then Left Calf
3. Right then Left Thigh
4. Hips & Buttocks
5. Stomach 
6. Chest
7. Back
8. Right then Left Arm & Hand
9. Neck & Shoulders
10. Face

For more detailed list of muscle group and how to specifically tense them then refer to WebMD’s Progressive Muscle Relaxation reference

PRACTICE AHIMSA

Ahimsa is the practice of non-harming in all aspects of life: physical, mental, or emotional.

It not only refers to your actions towards other people and things, but your actions toward your own self.

Think about how you go about your day usually and how you can act with more kindness to others, yourself, and your surroundings.

You can practice ahimsa by:

• trying to be open to another person’s opinions (maybe one that you had shut down in the past)
• allow yourself latitude to make a mistake
• riding your bike or walking instead of driving your car

Notice any positive changes in yourself once you start actively practicing ahimsa.

Refer to YD’s previous MLK day blog post for more information about practicing Ahisma and other forms of nonviolent communication.

Reading a Good Book

There is nothing like a few minutes spent without the distraction of any screens to help calm the mind and make you feel a bit better.

If you don’t have time to for yoga but want to deepen your practice in other ways, Heather Honstein, a beloved Yoga District teacher, shares some of her picks for yoga-related books:

• Light on Pranayama by BKS Iyengar
• Freud and Yoga: Two Philosophies of Mind Compared by Hellfried Krusche, T.K.V. Desikachar & Marie Hodges
• Hatha Yoga Pradipika by Yogi Swatmarama and Muktibodhananda  Saraswati
• The Journey Home: Autobiography of an American Swami by Radhanath Swami
• Yoga and Psychotherapy: The Evolution of Consciousness by Swami Rama, Swami Ajaya, and Rudolpy Ballentine

You can find Heather’s other book recommendations at YD’s previous Self-Care during the Holidays blog post.

If you are interested in more self-care & relaxation tips then check out our Mindful Tips for Dealing with Thanksgiving Stress blog post.

The post A Mindful You appeared first on Yoga District.

“Nonviolence means avoiding not only external physical violence but also internal violence of spirit.” – Martin Luther King, Jr.

Peace starts within, and in community. Join Yoga District for a day-long yoga retreat to explore holistic paths of non-violent living in honor of Martin Luther King, Jr.

Read on to learn more about nonviolent communication and how our MLK Jr. Day retreat uses ahimas, meditations, as well as mindful practice as forms of nonviolent existence.

Self-care can include other-care. It requires understanding your needs as well those of others.  Communication is an excellent way to comprehend everyone’s needs.

NONVIOLENT COMMUNICATION

Nonviolent communication (NVC), sometimes referred to as Compassionate Communication, honors the nonviolent practices of individuals like Martin Luther King, Jr. and many others that inspired the way in which we exist in the world.

NVC confronts not only explicit violence, but the undercurrent of subtle violence that permeates most cultures. It offers a method of empathy through deep listening to ourselves and others.  Through NVC’s tools and practices a person can attempt to recognize the depth of their compassion.  This understanding allows deeper connection and love for ourselves and others.  

People who have practiced NVC describe it as accessible but transformative.

“All that has been integrated into NVC has been known for centuries about consciousness, language, communication skills, and use of power that enable us to maintain a perspective of empathy for ourselves and others, even under trying conditions.” — Marshall B. Rosenberg, Phd

Check out the Center for Nonviolent Communication to learn more about NVC  

Practices of Ahimsa (Non-Violence): MLK Day Yoga Retreat

We will explore how principles of nonviolence can be applied to our daily lives through:

• Communication (NVC)
• Ahimsa
• Self-care
• Meditation and Relaxation techniques
• Intention Setting
• Ashana
• Mindfulness Practices
• Focused Chanting
• Nutrition (retreat includes a delicious vegetarian meal and chai)

Click here for the MLK Day retreats schedule

AHIMSA

Ahimsa includes practicing non-violence in mind, body, and spirit.

Yoga Master Sri Dharma Mittra explains, “Without Ahimsa there is no yoga.” During the retreat learn about MLK’s six principles of nonviolence, as well as the basics of ahimsa according to classic yoga philosophy.

Find more information about:

• MLK’s six principles of nonviolence here
• Ahimsa here

SELF CARE, MEDITATION & INTENTION SETTING

One of Yoga District’s beloved teachers Aparna will be leading meditation, NVC talks,  meditative core & restorative asana practice.  Below she outlines some of what she will cover at the retreat:

During meditation, we’ll explore the art of relaxation to connect within. Through modified yoga nidra, participants will enter a state of relaxed awareness.

During this experience of inner stillness, the participants will write down their intentions in their present moment. The participants would observe what fundamental needs aren’t being met.

In a non-judgemental space using the tools of NVC, we’ll discuss strategies to empathize with the people concerned. How to adopt positive action language to fulfill these needs and feel abundant in our everyday lives.

ASANA

We’ll discuss the possibilities of self-exploration that mindful practice of asanas (physical postures) can offer. Then we’ll practice a a meditative flow with a core-focused sequence using mula bandha, as well as hip-openers to release and relax. The practice will end with 2, 15 min restorative poses.

Find more information about:

• Yoga Nidra here
• How to use Mula Bandha in your yoga practice here

MLK Day Yoga Retreat:Practices of Ahimsa (Non-Violence)

• 1/15/2018
• 9:00am – 5:00pm
• 14th street studio

You can register for the Retreat here

We hope you carry love & compassion on & off the mat!

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