Tips | Vancouver YOGA Review
The (Me)ntal (Heal)th of Yoga
Sarah Jamieson / Events, Meditation, News, Teachers, Thoughts, Tips, Yogis / events, Meditation, news, Teachers, thoughts, Tips, yogis /	0 Comment
Most of us recognize that when we breath and move, we feel better. Slowing down and taking time to de stress, relaxes our body and mind, isn’t just a “buzz phrase.” There are physiological, as well as psychological proven benefits that extend well beyond the mat when you practice yoga and deeply affects your mental health.
Thursday night I held a salon conversation connecting youth with the positive platform of mental health and at risk youth. Yoga came up frequently, from all the speakers, as one of the best forms of exercise that can be implemented into schools to help promote self confidence, discipline, and balance.
Lets dig deeper and answer these questions…
Can yoga help them do more than just feel a little bit better?
Can it heal their mental illness?
Yoga has long been seen as a tool for improving mental health, although concepts of what that entails have shifted over time and are distinct in different cultures. Not to mention mental health statistics vary globally.
Mental illness affects 1 in every 3 Canadians, and what most of us do not realize is that suicide is the second largest killer of young adults between the ages of 15-24. The annual National Survey on Drug Use and Health, states about 20 percent of adults suffer some sort of mental illness each year, and about 5 percent experience a serious disorder that disrupts work, family or social life. In Canada, one 1 out of every 6 children or youth has access to mental health resources. These are staggering numbers.
There are several schools of yoga that focus specifically on the intersections between asana practice and emotional health, and a growing body of studies indicates that yoga is often an excellent tool to treat the troubled mind.
My personal opinion on style is through experience with populations who have or are at risk for mental illness, and what I have found works for clients with mood disorders and especially my work with vets in the Canadian Armed Forces, injured in combat, a Yin style or light Vinyasa seem to have the largest affect. Both involve breath work and slow, controlled movement.
To date, the most persuasive evidence of the benefits of hatha yoga, and in particular pranayama, stems from research conducted by the National Institute of Mental Health and Neuroscience in India. New studies have shown a high success rate—up to 73 percent—for treating depression with breathing. .” It involves breathing naturally through the nose, mouth closed, in three distinct rhythms.
Yoga has been integrated into many high stress service careers; such as police departments and the Canadian Armed Forces. People who suffer from operational stress injuries or jobs that are high stress physically, as well as mentally are at greater risk, and Yoga can help combat high stress levels. Stress is one of the key factors in the onset of depression and anxiety.
Other benefits of yoga on our mental can include; improved ability to sleep, better moods, increased feelings of self-control, and better concentration and focus.
Check out the full report in The Washington Post : http://wapo.st/wzYeST
Canadian Mental Health Association (CMHA): http://vancouver-burnaby.cmha.bc.ca/
Ohhhhh That Monkey Mind
Leeann / Reflections, Thoughts, Tips / Breathe, Meditation, motivation, Reflections, thoughts, Tips /	0 Comment
Do you ever feel like things are out of control? Your mind is racing with the things you have to get done. Perhaps the left over task you didn’t accomplish the previous day. There are so many thoughts rushing through your head that you cannot concentrate on one specific thing. Add into the mix the judgement we place on ourselves for not accomplishing everything we wanted to do in a particular day. The little negative thoughts that do not help but somehow slip in.
That’s the Monkey Mind; the devious little monkey that chatters away until we cannot think straight. It happens to all of us. I am sure it even happened to the Buddha at least once. Or maybe not, but to us mere humans it is a constant affliction that we try again and again to overcome.
I sometimes find that even on my mat I am surrounded by a cloud of thoughts that swirls out of control.
I try my hardest to bring myself back to the present moment so that I may enjoy my practice. It is a challenge, but eventually I just focus on one thing – my breath.
I try to see the breath flowing from each part of my body.
I try to feel the texture of my breath as it slips through my nostrils; slightly cool on the inhale and a little warmer on the exhale having come from my lungs.
I take myself to my lungs and see if I can image them expanding with each breath; the rib cage accommodating that needed expansion.
I feel my shoulders slowly relax as I exhale – encouraging my body to release and let go.
I feel my heart beat, with each breath it slows down.
I then travel to my belly and try to squeeze it closer to my spine in order to press out any remaining breath.
Then I start over, but perhaps this time I start with my toes – can my toes breathe? Why not?
You can imagine anything; there are no limits to the imagination. Have fun!
The mind may still wonder – again that monkey mind, but I try to imagine those thoughts as clouds in a beautiful blue sky. I acknowledge them and then I let them pass. I place no judgement on them, or value, I just let them go.
Of course, this in on your mat, but I believe that the same principles can be applied no matter where you are. Just bring yourself back to your body and your breath. Allow yourself to focus on something as lovely as the sky – even if it is grey. There are textures to that grey. There are rabbits in those clouds. Or anything else you can imagine. Isn’t this fun? Try not to be so serious, let everything go.
Allow yourself a moment or two to just breathe and remember that your mind doesn’t control you, you are in charge. You can slow everything down by taking yourself to your breath.
And remember to always be kind – the world is harsh with judgements. Try to believe that you are exactly where you are supposed to be.
You are perfect in your imperfections.
Namaste (source: dfareviews.com)
Alison Boons / Events, Tips / Teachers, Tips, travel, Yoga, Yoga Teacher /	0 Comment
In Vancouver we are usually lucky with a beautiful summer, this year Mother Nature seems to be on vacation. As the rainy days continue to pound down on us and the torrential rain pounds outside the window, I’ve begun to look deeper into sunny and warm yoga retreats.
{Source: www.yogaretreatgreece.com}
Not only are there many studios locally who offer there own annual or semi-annual yoga retreats, there are retreats offered world wide, so where do you begin. Here are some tips to think about when planning a yoga retreat;
Set yourself a budget, start here and set yourself a budget. Most retreat costs do not include airfare, keep this in mind.
Many retreats are based on double occupancy and the price increases if you are a single occupant, while others offer shared accommodations. Decide if you are looking for a solo journey, a journey with you partner, friends or use it as an opportunity to make new ones.
Make sure you read the fine print and determine what meals are not included in the price and that you will be responsible for.
If you are going to take a retreat with a teacher you have never practiced before, find out as much you can about the teacher and what style they teach. Many retreats offer two classes a day, are you going to be happy with the teacher.
What other activities are included in the retreat? Tours, events etc?
How much free time do you get to explore and be on your own?
We are lucky living in Vancouver to have places like Galiano and Salt Spring Island to find a retreat close to home. Decide where you want to go; somewhere far (Europe), somewhere closer (California), somewhere tropical (Costa Rica) and see what’s in your budget.
These gloomy rainy days have got me looking deeper into the yoga retreat wish list. Here are a few that are on the top of my list;
Semperviva – Greece – 6 Nights on the Island of Kythera
Shanti-Som Wellbeing Retreat – 6 Nights in Spain
Have you been on a yoga retreat? What did you like or not like?
Finding Your Own Meaningful Mantra
Alison Boons / Reflections, Thoughts / Tips, Yoga /	0 Comment
Most of us are familiar with “Aum,” or “Om” as it is referenced in the West, as not only the opening but the closing of your yoga practice. While many teachers do not use any mantra in their classes, many do and although “Aum” is the most common and the root of all mantras there are many more that you may hear or even grow to love as you embark on different lineages of yoga and different teachers.
From the Ashtanga Invocation to various Kundalini mantras that are used throughout the class, we are introduced to the idea of using mantra in our yoga classes and slowly become familiar with them.
When finding our own personal mantra do we have to use pre-existing ones? Not necessarily, but there is certainly something to them. A mantra can be as simple as a phrase that you repeat to yourself over and over again, a reminder to yourself everyday that there is a purpose to your action. While we have the opportunity to explore and hear all of these beautiful words, we also have the opportunity to create our own, take them from our favourite songs or poems or even quotes finding whatever resonates with us.
A Mantra is clearly defined as;
A sound, syllable or group of words that is considered capable of “creating transformation.”
Perhaps you have come across a mantra in yoga that really speaks to you, that touches you deep to the core every time you hear it or perhaps you have created your own or even have yet to come across something that talks to you. Personal mantra’s or affirmation are likely to progressively change as we move through our lives based on the challenges and opportunities that face us, but how do you even begin to find your “mantra?”
While not an easy task to find something that fits you and speaks to you here are some steps when considering your own personal mantra, whether you make your own or find one;
What Do You Want to Achieve? What is your passion, what do you want from your life? Take a look at where you are today and the challenges that are before you, what would help you get where you want to be?
Positive Language! Look for things that use positive language. By changing your language not only in the use of a mantra but everyday, you can change your life. Look at the difference between “I will” and “I want to.”
Choose a Few! Nobody said you only have to have one. Can’t decide take them all, and write them down!
Visualize! Post your mantra somewhere that you will see it every day, whether that’s on the bathroom mirror, or the front door. Leave yourself a constant reminder!
Repetition! Find ways to bring your personal mantra into your life, share it with others, make modifications that make it more suited to you.
Finding your own personal mantra can be a challenge, when there is so many to choose from. Remembering to look inside to find what really touches you, that makes you feel good, that brings a smile to your face and leads you to YOUR definition of happiness or where you want to be in your life.
One of mine;
“Everyday, think as you wake up: Today I am fortunate to have woken up. I am alive. I have a precious human life. I am not going to waste it. I am going to use all my energies to develop myself to expand my heart out to others for the benefit of all beings.” ~ 14th Dalai Lama
Do you have your own personal mantra? Please feel free to share in the comments below.
Taya / Reflections, Thoughts, Tips / practice, Tips, Yoga /	0 Comment
1. Follow your teacher’s instructions during class, but do your own thing at home. Did you learn the “proper” way to sequence a class during a workshop or teacher training? Try it that way for a while (so you know you understand how to protect yourself from injuries), then throw it out the window. There are no absolutes in yoga. Experiment and find out what works for you.
2. Practice a lot! Practice at home. Practice at work. Practice in your car. Practice at the grocery store. Practice while you do dishes. Practice at the dog park. Practice at the beach. Practice before you fall asleep at night. Practice… well…you get the point… Eventually, you’ll find your own rhythm, breath, and style, but it takes TONS of practice…
Take Your Mat Out: Outdoors Yoga
Sophie Legrand / Tips / outdoors yoga, Tips, yoga on the beach /	1 Comment
Practising yoga outdoors is a real treat, and now that the good season is finally coming, it’s time to think of that spot in your friends’ garden, at the park or on the beach, that will make a great setting for a more natural practice.
Try to choose a place in the shade and orient your mat ensuring that the sun will not be blinding you each time you go through your salutations!
If shade is not available find a good sunscreen and sunglasses that won’t fall off your nose when you are in downward dog.
Have some fresh water handy.
Make sure the ground is even and get rid of twigs and stones.
Use a thick mat, or two thin ones, or lay a big thick blanket on the ground
If mosquitoes and flies are buzzing around, invest in a insect repellent incense or citronella candles.
[Source: http://pee-jayhearts.blogspot.com/}
If the sand is thin, mats are not ideal, but you can practice on a towel, the main challenge on the beach is the instability of the ground for standing poses.
It’s a fantastic practice ground for arm balances. You might choose to build your practice around abdominal strengtheners, backbends, seated poses and arm balances such as crow, handstand, side crow, and eka pada koundinyasana.
Finally get plenty of fresh air in your lungs and enjoy the breeze on your skin!
21 Beautiful Benefits of Yoga
Tanya Lee Markul / Reflections, Tips, Yogis / benefits of yoga, prevention, Tips, yoga benefits /	23 Comments
There are many positive and wonderful benefits that we can gain from the practice of yoga. On a physical level, yoga cleanses and strengthens the body. However, these physical benefits are simply a side effect of this powerful practice. Yoga also harmonizes the mind and body making them work in sync. When this happens this opens up the opportunity for us to attain what we thought were unattainable feats. We are so often unable to perform optimally due to stress, confusion, negative emotions, self-doubt and other conflicts of the mind. Yoga can help to correct this.
Here are just some of the tangible benefits that can be achieved through the practice of yoga.
Yoga can help to…
relieve anxiety, depression and stress
alleviate anger and hostility
improve concentration and motivation
improve reactions times
delay aging by stimulating detoxification
reduce blood pressure and pulse rate
help prevent disease by massaging internal organs
heal the body and prevent injuries
make you more flexible and strong
enhance a sense of awareness, overall consciousness and gradually lead us toward self-realization
13 Tips for Overcoming Cravings
Tanya Lee Markul / Food, Tips / cravings, food, Tips /	2 Comments
Many of us can’t resist desserts, sweets, french fries or ice cream. And, many of us succumb almost immediately to our cravings and often feel bad about it later. This often becomes a cycle that is repeated over and over again and those of us who can’t overcome cravings often struggle with weight, health and are not living as optimally as possible. However, it is possible to overcome cravings.
Here are 13 tips for helping to beat cravings. Enjoy!
1. Question the craving. Before digging into something deemed not quite healthy, like that second piece of chocolate cake, ask yourself if this is really something your body needs or wants. Chances are that if you have to ask, you don’t need it.
2. Consider the impact on your health. It is important to think about the nutritional benefits of everything you consume. You don’t have to be a nutritionist to know that a handful of cashews is better than a donut.
3. Be aware of the vicious cycle. If your diet or cravings consist mostly of processed foods rich in fats and sugar, then you will most likely only want more. These types of food do not have an adequate nutritional value so the body will crave more. In order to break the cycle, you have to make healthier decisions and give the body what it needs.
4. Take your time. Remember to not only breathe and take your time while eating, but also take your time when choosing what to eat. If you only have a few minutes to decide, use that time wisely or choose a healthy snack to hold you over until you can consume with peace of mind.
5. Use self-control. You know what it is, you own it and it’s always there. Learn to channel it, manifest it and use it. You can do it.
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6. Get physical. Yoga and exercise have many great benefits for the body and mind. Getting the body in good physical condition will positively influence you to make good choices.
7. Keep it simple. Don’t get caught up making rigid regimens or a bunch of rules in order to be healthy. You know what is healthy and what is not. Just relax and make awesome decisions.
8. Listen. You can learn to listen to your body to differentiate between hunger and cravings: to know when your body needs to be replenished or if it’s just nerves. You can also learn to identify when you are craving in order to fulfill an emotional gap versus an actual physical need.
9. Limit the amount of alcohol. Cut back or eliminate alcohol. Most of us have experienced that being intoxicated or hung over does not help us make healthy decisions. Enough said.
10. Get enough rest. A rested mind and body helps us feel more at ease with life. Not enough sleep makes us stressed and intolerant. Rest helps the body heal and refuel. It helps the mind be more calm.
11. Stay hydrated. Drink plenty of water, herbal tea and fresh fruit and vegetable juices. Often times our hunger can be triggered when in fact we are only thirsty.
12. Want what is best for your self. Having a positive mind set will help motivate you to make good decisions. You deserve it. Believe it and want it.
13. Be sincere. Commit to wanting to be your optimal self. Don’t treat being ’healthy’ as a diet or fad. Make it a life change. Make it who you are right now.
Unhealthy cravings can develop into repetitious, poor habits that last for years and can have adverse effects on the body and mind. It’s never too late to change and develop better, healthier habits.