How 30 minutes of Yoga a day will change your life

Here are just a few of the innumerable benefits you will receive from just 30 minutes of Yoga a day:

• Increased energy and vitality

It's a common mistake to think you are "too tired to practice Yoga".  If you find yourself thinking this way, try to remember that it's the practice of Yoga that gives you energy not the other way around.  If you get stuck in waiting till you have the energy to practice, you may never find it.  Try committing to 30 minutes a day at least 5 days out of the week and see what happens.  Yoga gives us the opportunity to remove blockages of built up tension, so that our energy called prana (life-force), can flow more freely throughout the body.  Many things contribute to built up tension or "knots" in our bodies that obstruct the prana from flowing freely.  Some examples of this would be sitting for extended periods in the car, couch or office, repetitive exercise only involving targeted muscle groups,  nervousness or fear, repetitive movement in the workplace, etc.  The combination of breath and asana (sanskrit for posture) will allow oxygen-rich blood and nutrients to reach these areas that have been shut down or numb.  Instead of feeling lethargic and sore, you will feel motivated and invigorated!  During and after even one moderate to vigorous yoga session, you will feel a significant improvement in your energy and vitality.  Try it!

• Improved emotional stability

We don't only have physical "knots" that we have to attend to, we have stuck places emotionally and mentally speaking as well.  We have habit-forming thought patterns that we need to be conscious of so that we can create new and liberated pathways of thought.  For example, we may tell ourselves that we are not flexible enough to ever make a good Yoga teacher every time we try to get into pigeon pose.  That as a result, can lower our confidence.  Perhaps we get angry every time we get to class late because we didn't get our favorite spot in class near the door.  The cool thing about Yoga is that we are constantly reminded over and over again to pay attention to our breath.  What this does is allow us to concentrate on our physical sensations along with our breath,  something different than what is bothering us, so that our thoughts don't lead to anxiety and negative moods. Tests have indicated that Yoga practice leads to increased Gamma-Aminobutyric Acid, (GABA)-ergic activity, which contributes to an individual's ability to manage stressful situations.   

• Improved memory and concentration

There is an aspect of Yoga practice called Dharana.  Dharana is a sanskrit term that is defined as "unbending concentration of the mind".  This is a very effective tool that we can not only use during our yoga practice on the mat, but something we can incorporate into our every day activities.  This is the practice of focusing on one object without allowing your mind to wander off to your worries, ideas, plans for the rest of your day, etc. The idea is that we function more optimally and experience less stress when our minds are more at peace, which requires your mind to be focused and uninterrupted by internal or external distractions.  This is a technique that must be cultivated in order to see it's positive impact.  Just like we  need to exercise the body to see results, we should take the time to exercise the mind. 

• More positive outlook on your self and life in general

Yoga incorporates the practices of reflection, gratitude, relaxation, body-mind connection, spiritual awareness, all of which lead to positive mood-states.  Yoga releases toxins from both your body and mind, and in that way has a powerful cleansing effect.  Many of our traumas get lodged into our muscles as stuck energy.  As we practice the asanas, we allow these lodged traumas to be healed through mindful stretching with breath.  As you bring nourishing oxygenated blood flow to the targeted tension, the lodged energy will be released and healing will occur.  You will find yourself feeling lighter and less burdened by negative experiences of the past.  Focusing inward without judgement will give you the opportunity to practice self-acceptance which will then lead to an increase in confidence and self-esteem.  When you cultivate your self-esteem and confidence, your everyday experiences are driven by positive motivations, with less focus being placed on your fears.  Your external environment feels more friendly and less threatening.

• Increased self awareness and self-control

You will find that with a regular yoga practice, you start to become much more aware of how you hold yourself when you are sitting, standing, or interacting with others.  Our posture is directly related to our self-confidence.  In yoga, you are working with your alignment, your confidence, and your ability to focus and manage stress.  Each one of these aspects of yoga practice contributes to enhanced self-awareness and self-control.   Each and every time you come to your mat is another opportunity to practice self-awareness in simply being with your experience fully and whole-heartedly without judgement.  The subtle shifts you make, no matter how slowly they occur, have a tremendous impact on your posture and self-confidence.  The more aware of your self that you are, the more in control you feel.  This relates to being in control of the direction you are moving in life.  Yoga is unique in that you use the breath to bridge the mind and body.  With more of a mind-body connectedness, we feel less fragmented and instead, more connected internally and externally.  Yoga helps us become clear and insightful into our relationships with others and in our daily experiences.

The next time you are approached with the opportunity to take a Yoga class, reconsider any judgements or hesitations you may have, and give it a try!  Don't just try one class.  Explore various teachers and various styles until you find one that resonates with you.  Stick with this for a good month or two, and by then you will be hooked!  Once your body starts opening up and detoxing, you will quickly find yourself craving more. 

"It is so, so simple: We get what we give.  If we respect our bodies, they will be our vessels for transformation."  -Baron Baptiste

~Namaste

If you are interested in a free health consultation, please visit me at restoringhealthybalance.com

8 easy ways to avoid the afternoon slump during the workday

• Breathe Deeper.  This may seem so simple but it's so easy to forget!  Fuller breaths through the nose will dramatically improve mood and alertness by increasing the amount of oxygen to the brain and throughout the body.  Deep breathing is also your body's inherent anti stress agent. By increasing your lung capacity, you lower your heart rate and blood pressure.  Most people somehow survive on using only 20% of their lung capacity.  Imagine how much more energy you would experience if you used more like 60 or 80%?  Due to the fact that it's so easy to forget this simple tip, it may help to put a note up on your desk or to set an alarm on your phone to remind you every hour or so. 
• Get up and walk around.  The more often you can get up and walk around, the more the blood circulates to throughout your body which will leave you feeling substantially more energized.  Sitting for long periods of time will have damaging physiological consequences, so try taking the stairs instead of the elevator, or getting up to talk to your colleagues instead of sending intra-office emails.  If you are sedentary for too long, your body stops breaking up fat in the bloodstream which causes an accumulation of fat in your liver, heart and brain.  Not only are you improving your physical fitness through conscious movement, you are improving intellectual performance as well.  Some offices even go as far as to take standing or walking meetings.  Basically, look for any opportunity to get up and walk around even if it's to pick something up off the printer instead of rolling your chair over to the printer. 
• Stretch.  You can do various stretches right there at your desk.  If you don't feel comfortable with that, you may choose to take a bathroom stretch break.  I would recommend some forward to side neck rolls and some backbends you can do standing, coupled with some standing forward bends.  Twists and side stretches are also essential in avoiding lower back pain by keeping the spine lubricated and increasing flexibility in your obliques, abdminals and back muscles.  It's easy for the muscles to quickly become short and tight, so give yourself some type of stretch break at least once every 30 minutes or so if possible.     
• Exercise during your lunch break.  Do not take your lunch break for granted.  This is such an important time of the day to exercise.  If you work close to home, drive home and get in a Yoga session or an exercise DVD.  If you can't get home during your break then try changing your shoes and even your clothes if needed, to get in a short walk or run.   
• Drink more water.  Drinking plenty of water can improve many things including your immune, digestive, and nervous system.  Your joints, muscles and skin need enough water to remain lubricated in order to function optimally.  Water can aid in losing weight, improving cognitive functioning, and detoxify your system.  A lack of water can cause headaches, constipation, kidney problems, and dry skin.  In conclusion, drinking more water will help you stay more alert, healthy, and happy throughout the day.
• Instead of one big lunch, try eating mini meals more often.  The idea behind eating smaller meals more frequently is that it ensures a steady supply of blood sugar, allows you to metabolize calories more efficiently, and gives the body more opportunity to absorb proper vitamins and minerals.  Blood sugar spikes and crashes contribute to overeating and mood swings which lead to tiredness and fatigue.  If you switch from 2-3 larger meals to mini-meals about every 3 hours, your diet can be more varied which will allow you to incorporate proper food- combining for improved digestion.  Keeping your blood sugar regulated will dramatically improve your mood and energy level. 
• Visualize achieving your dreams.  If you can devote simply 20 minutes a day to practicing this powerful visualization technique, you will improve your overall mental\emotional well being dramatically.  Try imagining how you would feel if all your dreams came true for a minute.  How would this make you feel?  Probably pretty good if not amazing!  It is been experienced by many that what you focus on attracts what you create in your life.  If you can spend at least 20 minutes a day visualizing what your life would look like and how you would feel as a result of your goals being achieved, you will find that your energy moves in that direction.  As a consequence your mind will be creative in finding ways to achieve those goals.  I know for myself that when I am imagining how it will feel to achieve a certain goal I have in mind, I immediately feel more positive energy.  
• Avoid added sugar.  The average American diet consists of far more sugar than is necessary for optimal functioning.   It's also important to note that the form of sugar most Americans consume is not in the form that is most effectively used to maintain a stable blood sugar level throughout the day.  In order for our cells to receive the necessary fuel to perform at best, the glucose in the bloodstream needs to be stable.  If you consume an abundance of processed sugar, the levels of glucose in the bloodstream increase rapidly resulting in a sugar crash and a craving for more sugar.  This cycle repeats itself until you avoid added sugar entirely.  If you can manage your blood sugar, your immune system will improve along with your mood and energy levels. Try and do away with the pick me up sodas, candy bars, donuts and baked goods made with white flour. 

Next time you are feeling a bit down at work, give some of these tips a try and see what happens.

~Namaste

If you are interested in a free health consultation, please visit me at restoringhealthybalance.com