Yoga + Focused Concentration = Less Stress
Stress from work, school, and family can build throughout the day until, when it’s finally time to get some much needed rest, you have trouble closing your eyes. You need a full night’s sleep, that’s a solid seven to eight hours every night, to rejuvenate, energize, and refresh the body for a new day. Yoga and focused concentration both offer ways to help clear your mind, slow your heart rate, and prepare your mind and body for better sleep.
Yoga, especially those forms that use directed breathing, reduce the inflammation brought on by stress. Focusing your mind and body before bed has measurable benefits by reducing the activity of proteins that cause stress-related inflammation. Yoga Asana also helps relieve tension and tightness in muscles.
Focused concentration that centers on mindfulness is another way to help center your mind, putting stressful events and thoughts in the background for better sleep. Mindfulness concentration encourages practitioners to focus on the moment so that thoughts and emotions center in the present rather than dwelling on the past or speculating about the future. This type of concentration helps relieve symptoms of depression, chronic pain, and conditions like high blood pressure.
Yoga for Better Sleep
Yogic and concentration techniques can be performed before getting into bed or after you’ve laid down. When doing poses in bed, your mattress type may prevent you from getting a stretch with the same intensity you are used to on the floor, but that doesn’t reduce the relaxing benefits.
Standing Forward Bend
Stand with the feet hip-width apart, folding from your hips toward the ground. Reach your arms to the ground. You can grab your elbows with your hands and let your arms gently dangle for a better stretch. Slightly bend your knees to relieve any strain. Breathe deeply using your diaphragm.
Seated Spinal Twist
Start by sitting on a mat or your bed with both legs out straight in front of you. Bend your left knee, bringing your left foot over your right leg. Gently hold your left leg with your right hand, and twist your torso so you’re looking over your left shoulder. You can keep your right leg straight or bend it toward your left hip. Take up to eight deep breaths, release, and repeat on the other side.
On your knees, sit with your knees wider than your hips and bring your big toes together. Lengthen your torso between your legs. Extend your arms out in front or rest them beside your legs. Let your forehead drop toward the ground or your bed. Take up to eight long, deep breaths before releasing.
Focused Concentration works well once you’re lying in bed. Start by focusing on your breath. Breathe deeply using your diaphragm and listen to the sound of the air entering and leaving your lungs. Focus your mind on the calming sound of your breath. If it helps, focus on a calming word with each inhale and exhale. As you continue breathing, keep your mind focused by pulling it back to your breathing when it begins to wander. Continue until you feel calm, quiet, and relaxed. You may even drift off to sleep.
Special thanks to TUCK for their contribution of this blog and active work in the study of Mindfullness, Sleep and accessing Dhyana (Meditation).
Tuck Sleep Foundation is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources. Tuck has been featured on NPR, Lifehacker, Radiolab and is referenced by many colleges/universities and sleep organizations across the web.
Yoga vs yoga
During a recent video stream, the difference between capital "Y" Yoga and lowercase "y" yoga was described. The first being the traditional practice as described by the Yoga Sutra and Hatha Yoga Pradipika. The latter, being the practices commonly engaged in by modern Americans. What is the difference? INTENTION: Yoga practitioners are seeking betterment, contentment, enlightenment, while yoga practitioners are seeking a better body, group affiliation and fun. The traditional practice of Yoga has been copied, cut, split, divided and sectioned out. There are hundreds of styles that focus on just a few of the aspects of the practice. As a yoga practitioner, you are only getting a tiny taste of a very big pie.
Be Willing to Listen
To truly practice Yoga you have to be able to honor the traditions outlined in texts from over 5000 years ago while still existing and functioning as a human living in today's society. This is not easy. Many Yogis are perceived as weirdos who are out of touch with the rest of the world. Look at Jim Carey; he understands Yoga, but his words are falling upon deaf ears. Many of those with whom he speaks are not practicing Yoga. What he has to say is difficult to grasp, therefore, it can sound as though he has lost his mind. Yoga practitioners are willing to listen, even if we don't quite understand. We are ready to learn, to experience, to gain wisdom.
Be Willing to Compromise
You perceive the world based upon your upbringing and experiences. You see the world through your own eyes. You will never be able to see it as your brother, best friend, grandfather, or aunt does. At all times, we must do our best to attempt to see the world in another way, even though it will always be shaded by our own perspective. We can compromise. We can reach out to others and meet them where they are. At Lake Tahoe Yoga we do this by offering our weekly Vinyasa & Vino practice.
We are seeking yoga practitioners who are willing to attempt to see the world differently. We want to meet you and hear about how you see the world. We have opened our door to invite you in to learn about the traditional practice of Yoga and to encourage you to try it out.
We want you to feel good, to look good and to have fun as well as to listen, learn and discover your Self.
Join us on Friday evenings for Vinyasa; a sequence of interconnected movements that encourage grace. Then stay for a glass of wine and Satsang; a conversation among like-minded people.
On October 27th, my pitch for Lake Tahoe Yoga was shown on the Vistaprint Facebook page as part of a live feed during which they provided feedback to business owners.
As I watched the feed with one of my practitioners she commented; "Talk about being vulnerable." I was more overcome with excitement to have Lake Tahoe Yoga reach thousands of people rather than concerned about the fact that I was putting myself out to be critiqued.
I have always seen LTY as a reflection of who I am and what I want for our community. When the studio doesn't do well, I feel like I am failing. When it succeeds, I am encouraged. Regardless of success or failure, I will continue to strive for change and growth both for myself and LTY.
The feedback I received was valuable and will guide me as I move forward in promoting what we offer. I should note that this is not the only feedback I have ever received and certainly not the only contest I have entered. I belong to multiple business groups both locally and online and am often asking for guidance and honest feedback from others. In fact, when we remodeled in 2015, the funding came partially from a contest that I won through a business group created by Quickbooks.
As a business owner, I know that the best guidance comes from those who are in the same boat; people who own or have owned businesses in a variety of locations and fields. Their guidance helps me to learn lessons without going through the struggle and to take consideration of things that may have never occurred to me.
As a yoga practitioner and instructor, I know that there is much to be learned from teachers outside of my local area. I strive to bring traditional, new, and unique practices and ideas to our studio and hope to spread them throughout the basin. My husband often comments that Lake Tahoe Yoga is "where good ideas come from" and that we "populate Tahoe with high quality teachers." I would never assume that I am the only one who is drawing from outside of the area, or that I am the best in Tahoe, but I hope that which I am teaching is having an influence on the yoga community in Tahoe.
As a Yoga studio, our job is to share our knowledge, experience and ideas about Yoga. Our hope is that you, our practitioners, will absorb what we share and, eventually, begin to do the same. There is a middle ground, though, for all of this. You see, we all have to practice and our practice is more than just what we do in the studio. It is the generalization of the skills we learn in class into our lives.
Have you felt the effects of your practice? To find Yoga is to find your Self. In order to get there, you have to restrain (Yamas) your wants and observe (Niyamas) your needs. The way you treat yourself should be reflected in how you treat others. And, if you see yourself as spiritual, holy, god-loved, etc. then you will see all others in this way.
The second book of the Yoga Sutra; Sadhana Pada, focuses on the Sadhaka or practitioner. No matter what anyone says, you can never be a "Yoga Master." Yoga is a constant practice, one in which we are always growing and moving forward.
Whatever you resolution for this year may be, I hope it is one which helps you to grow. Karma is that which keeps us from growing. It holds us back and keeps us stuck in a rut of non-thought. Our practice of Yoga helps us to find our dharma. Through effort, through practice, through constant study, we are able to discover our passion.
No matter how powerful your downward dog, how steady your handstand, Yoga will always offer you a new challenge. It is called a practice because of this. Because each breath that you take is new, each posture is different when you enter into it and each time you sit to silence your mind the citta is there needing to be quieted.
For this year, resolve to practice. To grow. To become more of your Self.