Readers Request Part Two: Asana Sequences for Less Stress

here's a great sequence to start your day with if you're feeling anxious or have something coming up that's causing you some stress.  allow your twists to ring out tension your body is holding and shoulder openers to deepen your breath and open your heart.

warm up
*start with a few alternating deep shoulder rolls
*interlace your fingers behind your back, fold forward over the legs and stretch the hands to the sky
*release the hands down to the mat while staying in your forward fold, stretch through the backs of the legs and allow the head to hang while visualizing your anxiety pouring out of your body

make your way down to your mat
~draw your legs to one side of your body, allow the opposite hand to come to the knee and wrap the other hand around your lower back to twist and open up the shoulders - Repeat on other side

~pull legs underneath you and release into child's pose. touch the big toes together, press the knees out to the side and slide the arms forward or backward as you lay your belly between the knees

~now stretch the arms out while keeping the forhead on the ground and lifting hips to the sky

~stretch the legs straight while keeping the forearms on the ground and focus on this deep shoulder opener

~come back to child's pose and than slide out onto your belly.  bend your legs into your body, grab your feet and kick them into your hands to open up your back and shoulders- breathe deeply

~release back onto your belly and keep your feet in the air, rock them side to side to relax the back.  then draw all the way down onto the belly flat on your mat. close your eyes and begin to breathe deeply into the belly, as if your in-breath will imprint your belly button into the mat.  concentrate on this deep breathing and feeling the belly press into the mat.  hold here for 8-10 breaths.

enjoy this quick, invigorating sequence to open up the shoulders, relieve stress and anxiety and help yourself relax a bit. the inversions bring a sense of calm so if that feels good, hang deeply in your standing forward bend and take time to enjoy your child's pose.

all images from yoga journal 

always consult a physician before starting a new exercise routine

Relax with... Reclined Bound Angle

Benefits:

Physical: Opens hips, inner thighs, chest

Emotional: Relieves tension

Rx for: Menstrual cramps

1. Lie on your back, legs and arms straight, palms up.

2. Bend left knee and place foot on floor, then do the same with right knee and foot.

3. Lower knees away from each other toward floor, bring soles of feet together, sweep arms along floor until they’re overhead.

4. Hold for 5 to 10 breaths.

5. Bring knees upright, sweep arms back down toward sides of the body.

source

Present Moment Workshop Recap

i had a great time at my workshop this weekend!  the weekend went by in such a blur though.  i taught, gave a workshop, worked more on my new *project*, had a birthday lunch with family, met a girlfriend for dinner, had a night out with the hubby, hit up the gym... wow!  i'm totally enjoying the fact that i only have two classes today and have some time to get some things done that i wanted to get to over the weekend, but never got a chance.  one of which is get busy in the kitchen whipping up some homemade protein bars for hubby and i to snack on during the week. 

so onto the workshop!  it was a great turnout and i had a lot of fun.  like always, i started out by sharing my story, then giving boatloads of info on anxiety and chronic stress.  we talked about the stress response and panic attacks, triggers, anxious episodes... you name it!  i love when people at the workshops can open up about what they are going through because as they speak so many others are nodding and smiling and i can practically hear their thoughts... which sound something like "wow, i go through that EXACT same thing"  its amazing how we can connect by sharing our experiences. 

i followed it up with an hour of stress and anxiety relieving asana and pranayama (poses and breathing) and talked about the benefits and impact of each.  and we finished with some yogic philosophies and how they can help us better understand our anxiety and help us to heal by reminding us of things like being kind to ourselves and to create awareness as to our triggers, stressors and anxious feelings. 

i want to share some of those philosophies with you, so look for them in future posts! 

off to finish some work and get moving in the kitch!  hope you're having a  terrific, and relaxing, monday!
by the way, i'm taking a zumba class tonight.  that's my treat to me!  what's your treat to yourself today?

open your heart!

hey loves!

happy V-Day! or U-Day!  i heard it called U-day and loved it because its so important to show yourself a little love.  and if we can't love ourselves, its hard to love others.  so happy V (or U) day to all!

my weekend has been wonderful.  saturday i taught a spin class and loved every single minute of it.  i actually got so into it at one point that i almost rocked myself right off my bike!  yeah... i fully commit to the idea that if it's not fun you won't do it, so make it worth it!  i'm that chick at the gym or in the yoga studio totally in my own world, eyes closed, huge smile and lost in whatever i'm doing.  i love the present moment and try to exist in it as much as possible. 

afterwards i ran to a power pilates class that kicked my booty and left me feeling refreshed and energized.  since hubby and i usually work on sundays, we kept saturday 'our' day and once i got home and showered my sweaty self we headed out to see avatar.  i made it all the way through with no anxious feelings or anything. YAY!  for me, the movie wasn't as wonderful as everyone has been saying, but hubby thoroughly enjoyed it... for the 3rd time!... so well worth it.  we then got adventurous and grabbed some indian food to take home and enjoy with a big bottle of red. 
this morning, still in my wine haze, i hit the gym and did an elliptical workout that helped me sweat out my toxins and hit up the weights.  felt good.  it feels good for me to move and i realize how much i've missed it since being under the weather.  my schedule is packed this week so i'm looking forward to enjoying some quality couch time in my PJs.  with another glass of vino.  woot woot!

in honor of this holiday of love, i wanted to share a heart opening practice with you today.  ENJOY!

               UP DOG

STANDING BACK BEND

CAMEL

BRIDGE

FISH

make sure your body is open and ready, take your time in your practice today and try out one (or all!) of these fabulous heart openers.  and they are great stress relievers to boot!

other ways to celebrate love today:
*enjoy a glass of red wine
*cook a beautiful meal
*bake red velvet cupcakes
*light candles
*read an empowering and uplifting book
*write a poem
*call a friend...just because
*treat yourself to a mani/pedi after your yoga class
*take time to think of 5 things you love about yourself and your life
*say I Love You to someone special

i hope you all have an awesome rest of your weekend!

images: iyogalife

where did the week go?

since i'm officially back to real, solid food (woo-hoo!) i am really looking forward to the weekend. i was getting nervous that i'd still be sick for it and hubby and i have fun plans. sunday we're heading into the city to the museum of modern art to check out a tim burton exhibit. totally looking forward to the creativity and eye candy. plus, i love the city. there's just something really invigorating about it. i think i'm an urban girl at heart.

so my stomach virus is finally gone and my energy level is slowly returning back to normal. stomach ailments are particularly hard for me to deal with as it makes me launch right back into those moments when i experienced nothing but pure panic attacks for hours at a time.

my biggest symptom of anxiety was stomach trouble. i would feel ill, nauseous and have an overwhelming fear of panic if i wasn't within a 30 second distance to a bathroom so that if i did get sick at least i could try to hide it.

needless to say, pushing through my week of classes, clients and events (getting by with the help of copious amounts of stomach soothing OTCs) was pretty challenging. it made me anxious. it made me remember what it felt like to live in the grips of anxiety once again.

once i began to feel better, the anxiety of getting sick again launched me into a mini-panic. but i went on with my days, my classes, my work and my life as i wanted to. i refused to let the fear of a stomach virus or stomach problem hold me back. and i'm glad i didn't. i could've stayed curled up in bed for days "just to make sure" that i was perfectly healthy before venturing out, but i didn't. i couldn't. and i wouldn't let my mind get the best of me. if i felt anxious when heading out for a class i turned to my deep, three part breath. i did quick forward folds to get a stress-relieving asana in. and i made sure to monitor my food and diet to guarantee i was eating the best food for my body i possibly could.

it just shows that anxiety never really goes away. but what does go away are the heart pounding anxiety attacks or panic moments. what do you have in your "anti-anxiety" tool belt? what do you turn to in times of stress or anxiety? what are your triggers (my stomach is my sore spot!)? do you have a relaxation ritual?

as you relieve your stress and anxiety, learn what works for you and what doesn't. know what kinds of situations heighten your stress levels. anxiety is an emotion we're bound to feel, but panic attacks don't have to be!

renew your restorative practice

so we all know i'm a big fan of rolling out the yoga mat when anxiety rears its ugly head, but what to do once you step on it... that's the million dollar question. depending on my mood, situation and stressor i sometimes turn to restorative. if restorative is your choice du jour, you might be looking to fuse some new moves into your practice.

here's some poses to help you bliss out:

Supported Puppy Pose

Supported Bridge Pose

Supported Childs Pose

So grab some blankets, a block and an eye pillow (ok, so the last isn't a necessity, but it sure amps up the bliss factor!) and enjoy!

images: do restorative yoga

in a holi-DAZE

i've been running around like crazy lately. i have an almost full-time class load, am volunteering weekly at a rescue animal shelter, fitting in private clients, holiday shopping/decorating/card writing and tree trimming and trying to keep up with my race training and yoga classes. i feel like these last few weeks have just flown by.





i'm very excited about a new 'ask the experts' piece which i'm hoping to get up in january to kick off the new year. my sister-in-law is about to give me the best present ever... my nephew is due any day now! hubby has some upcoming time off and my classes will be easing up a bit soon so i'll be able to get some much needed rest right in time for new year's eve!





in between all of the chaos, i'm trying to take time to still take care of and appreciate my myself. last year the holidays were even more chaotic as i was working full-time in PR and wrapping up my yoga teacher training along with all the other holiday responsibilities. so i am reminding myself that even though my schedule is a little nutty, i'm still loving every class, every client and every day. i also make time to spoil myself with little yoga treats now and then... can anyone say "legs up the wall pose."





here are some of my 'stay sane' secrets for this year:





*practice yoga - right now i'm doing restorative asana at home and bikram 2x a week to sweat out toxins and stress





*keep moving - even though chilly 30 degree days make me want to hide under the covers all day, i make sure to get a spin class in or a run. got to keep my energy flowing smoothly and not bottle up - sure fire way to feel anxious





*invest in food - i'm still trying to make time to prep healthy, light meals that keep me full and energized and feeling good. it's so tempting lately to just grab something on the go, but i know it'll make me feel worse in the end





*take it one day at a time - there are numerous times i want to just sub out a class or skip a run because i feel a cold coming on or am just physically exhausted, but i push through because once my classes slow down due to the holidays i'll miss them and regret it





i leave you with this... when you get caught up in the holiday crazies, grab your mat, shimmy into legs up the wall pose and throw a blanket over yourself for a 10 minute time out.

photo: active

a glimpse of my personal practice

taking my practice out of the studio and into my home... here's a look at one of my fave sequences when i'm feeling stressed or anxious:

Legs up the wall
1. Sit with knees bent, left side of body against a wall.
2. Place palms next to each hip.
3. Turn hips to the left and swing legs up the wall while lowering torso and head until they are flat on the floor, perpendicular to the wall, legs extended straight up and against the wall. Rest palms on belly.
4. Stretch arms out to left and right, palms up.
5. Hold for 5 to 10 breaths.
6. Place palms on belly, bend knees and lower legs to the right, roll to the right, press into ground with left hand and return to sitting.

Knee to Chest
1. Lie flat on your back with knees bent, feet flat on the floor, legs together; arms are stretched alongside the body, palms face the ceiling.
2. Bring knees in toward chest
3. Place right hand on right shin, left hand on left shin and gently pull knees in toward chest.
4. Bring knees in closer to chest.
5. Wrap inside of right elbow over right knee and inside of left elbow over left knee.
6. Grab right elbow with left hand, left elbow with right hand
7. Gently rock left to right 10 times.
8. Release elbows from legs.
9.Place right hand on right knee, left hand on left knee
10. Using your hands, make 10 small circles with your legs and hips (keep knees and shins together.)

Seated Forward Bend
1. Stand straight, feet together.
2. Bring hands to prayer position in front of chest.
3. Place fingertips where thighs meet hips.
4. Lift chest and gaze toward ceiling.
5. From the hips, pour torso forward, keeping spine straight.
6. Bring palms to floor if possible, just outside of the toes.
7. Come to fingertips, lift chest and gaze slightly forward, toward front of mat.
8. Place palms on floor, lower chest toward thighs, then lower head toward knees.
9. Hold for 3 to 5 breaths.
10. Come to fingertips, lift chest and gaze to front of mat.
11. Place hands on hips, lift torso upright while keeping spine straight.
12. Bring hands to prayer position.

Down Dog
1. Start on all fours with your wrists about 6 to 12 inches in front of your shoulders. Separate your knees hip-width apart and curl your toes under.
2. Pushing evenly into your palms, lift your knees off the floor. Lift your sit bones toward the ceiling and push the top of your thighs back so that your body looks like an inverted “V.”
3. At first keep knees bent and heels lifted off the floor. Slowly start to straighten your knees—but don’t lock them.
4. Gently begin to move your chest back toward your thighs until your ears are even with your upper arms; don’t let your head dangle.
5. Keep your hips lifting and push strongly into your hands.

Standing Forward Bend
1. Stand straight, feet together.
2. Bring hands to prayer position in front of chest.
3. Place fingertips where thighs meet hips.
4. Lift chest and gaze toward ceiling.
5. From the hips, pour torso forward, keeping spine straight.
6. Bring palms to floor if possible, just outside of the toes.
7. Come to fingertips, lift chest and gaze slightly forward, toward front of mat.
8. Place palms on floor, lower chest toward thighs, then lower head toward knees.
9. Hold for 3 to 5 breaths.
10. Come to fingertips, lift chest and gaze to front of mat.
11. Place hands on hips, lift torso upright while keeping spine straight.
12. Bring hands to prayer position.

Tree
1. Stand with feet together, hands in prayer position in front of chest.
2. Lift right foot off ground, turn right knee out to side, place sole of right foot on inside of left leg, right heel just above left knee.
3. Hold for 2 breaths.
4. Lift right foot away from left leg, grab right foot with right hand.
5. Using the hand, position right foot on inside of left leg, right heel just below the groin, sole of right foot gently pressing into left thigh.
6. Return hands to prayer position.
7. Hold for 3 to 5 breaths.
8. Release right foot from left leg, turn right knee to point straight in front of you, lower foot to floor.
9. Lower hands to sides of body.


i'm getting blissed out just thinking about it! this sequence can totally fit into any schedule because you can make it as long or short as you'd like! enjoy.


pose descriptions courtesy of: www.iyogalife.com