“Yoga is not just repetition of few postures; it is more about the exploration and discovery of the subtle energies of life.”
-Amit Ray
Through your yoga practice no doubt you have experienced the benefits. Dr. Baxter Bell wisely labeled his offerings “Yoga for Healthy Ageing.” I have the occasional times where I get busy with other life projects and note I missed a day or 2 of yoga. I notice the deficit when I do not practice. Just 3 asanas a day or pranayama practice if that is all that works in your schedule makes a difference in mind, body and spirit. On occasion I wish for a world that yoga options were available whenever I felt like it. Practicing Virabhadrasana 111 or settling in to meditation at any given part of the day would not be a good idea in the workplace. I feel like if some people feel comfortable wearing their pajamas in public or offensive t-shirts that while standing in line at a store ankle over knee is relatively inconspicuous and a way to keep the hip joints lubricated. I am all for pajamas, they are comfortable. I just feel more comfortable wearing them at home. In previous newsletters I have often promoted a home practice and of course there are good variety of yoga options around town. I therefore am giving you a homework assignment. There may be some in this group that are already covering the homework assignment and that is fine, if not you are encouraged to complete. I too will hold myself accountable.
First if you find your day can get away from you select a time to ensure you follow through.
Complete pranayama for a minimum of 10 breath cycles. Nadi Shodhana, or alternate nostril breathing, is a simple pranayama technique that can have powerful effects on the nervous system, helping calm the mind, reduce stress and improve focus.
All day long we naturally breathe more through one nasal passage than the other, rhythmically alternating side to side throughout the day in what is known as a “nasal cycle.” At any given moment, one nasal passage is more congested while the other is free and clear, and then it switches every two to two-and-a-half hours or so. Studies show that the alternating swelling and shrinking are related to the sympathetic nervous system and parasympathetic nervous system, influencing autonomic physiological functions such as heart rate, blood pressure, and respiratory performance.
Scientists have discovered that when the right nasal passage is dominant, there is more sympathetic nervous system (fight-or-flight) activity. When the left nasal passage is doing most of the breathing, there is increased parasympathetic nervous system (rest-and-digest) activity. So just as breathing switches back and forth between the right and left nasal passages, our nervous systems alternate between more active and restful states. The effects of breathing through a particular nostril have been extensively studied, and indicate that the sympathetic and parasympathetic nervous systems can be selectively stimulated by controlling the breath through either the right or left nasal passages.
Researchers at the Patanjali Research Institute in India found that 18 minutes of alternate nostril breathing in 26 healthy volunteers effectively decreased blood pressure and improved performance of skilled motor tasks requiring hand-eye coordination, repetitive motor activity, and focused attention. (In a different study, researchers also found that alternate nostril breathing lowers heart rate, with a shift toward parasympathetic dominance, in experienced yoga practitioners, opposed to those with no yoga experience.)
Practice Balasana (child’s pose) This pose gently lengthens the spine and allows us to be introspective.
Practice a balance pose of choice.
Practice a pose that is not your favorite. We grow when we move out of our comfort level.
Practice a pose that you feel is benefitting you, keep a good thing going!
Practice daily for 2 weeks, starting today. If you attend yoga class this evening that’s an easy start 😊
Document your activity and extra credit if you note observations.
On Tuesday, October 15 you can report via eastbankyoga@gmail.com or before or after class your results.
Tuesday’s 6:00-7:00pm Prana Yoga
Saturday, October 12, 9:30-10:30 Yoga Yoga often begins with the physical and then builds mental layers. You are encouraged throughout class to let the intelligence of the ancient practice seep in allowing you to fully benefit from a yoga practice. If you have a current punch card you may use it for this class. Drop in rate $12.00 cash or check. Reserve a spot required 24 hours prior to class at eastbankyoga@gmail.com or 605.759.7459
Saturday, October 12, 2:00-3:00pm Gentle Yoga Less is more. Embrace releasing muscular tension combined with relaxation. Reserve a spot required 24 hours prior to class at eastbankyoga@gmail.com or 605.759.7459. If you have a current punch card you may use it for class. Drop in rate $12.00 cash or check.
Saturday, October 26, 9:30-10:30am Yoga and Strength Yoga accompanied with building strength for upper body posture. If you have a current punch card you may use it for this class. Drop in rate $12.00 cash or check. Reserve a spot required 24 hours prior to class at eastbankyoga@gmail.com or 605.759.7459
Saturday, October 26, 1:00-2:00pm Meditation Group Welcome if you are new to meditation on have a meditation practice. Reserve a spot required at eastbankyoga@gmail.com or 605.759.7459 $10.00 cash or check.
Saturday, October 26, 2:00-3:00pm Pranayama and Guided Meditation Manage or relieve stress and fill your body with nourishing energy. In this class you will be guided through pranayama (yogic breathing) followed by a guided mind body meditation. If you have a current punch card you may use it for this class. Drop in rate is $12.00 cash or check. Reserve a spot required 24 hours prior to class at eastbankyoga@gmail.com or 605.759.7459
Namaste,
Jill Moncur
