YOGA FOR LIFE..WEEKLY COLUMN HIGHLANDS NEW SUN HEALTH SEC. JUNE 19 2019

Yoga for Life

By

Nancy Dale, Ph.D.

June 19, 2019

Yoga – Activating New Neuroplasticity in the Brain to Body

What we desire to learn in Yoga involves facing our personal reality about body/mind/emotions and retraining “muscle memory.”  Scientific research into “Neuroplasticity” or opening new brain patterns with repetition of activities such as in Yoga and strength training, influences the way the body is shaped.  Re-shaping the body begins in the mind, creating new neuron pathways that moves beyond past habit patterns lodged in the brain and activated in the body.

A dedicated Yoga practice opens physical/mental/emotional awareness of external/internal bodies. Initiating change., begins by cleaning out clutter in the mind, directly facing negative habit patterns and replacing negative results actualized in the body.  The first step in overcoming a problem is to recognize that you have a problem. The same can be said of starting a new habit. Positive change is led by awakened awareness and practicing a new way.

 The premise of Neuroplasticity is that the physical body retains a memory of what the mind experiences, and the mind, or brain and nervous system, retain a memory of what the body experiences. Linda Fehr, author of “Muscle Memory” says “it is basically NOT a type of memory which is stored in a body of a person but it is a memory which is actually stored in the brain of a person. Neuro pathways creating old or new ways, are created by repetition. (www.authenticityassociates.com/neural-plasticity-4-steps-to-change-your-brain.

According to Michael Merzenich from the book, “The Brain that Changes Itself” says “practicing a new habit under the right conditions, can change hundreds of millions and possibly billions of the connections between the nerve cells in our neural pathways. The human brain is made up of an estimated 100 billion neurons making a total of 100 trillion neural connections.”

“Neuroplasticity” means that new pathways in the brain are created and through focused practice can change habits, thoughts, routines.  The plasticity in the brain can link neurons together in new ways and create new pathways.”

Yoga practioners in the Gold’s Gym 8:45 a.m. class, Wednesday, demonstrate “Extended Side Angle Pose” to create awareness of lengthening the spine and muscles, breaking old patterns of slumping.  The emphasis in the pose is to extend one side of the body long, reaching the opposite arm over the ear as one leg is bent and the other one stretched out.   Notice the lengthening of the “side body” including the legs, arms and core, then repeat the pose two times or more on each side, holding it for several breaths.

The mind is a magical wand that only needs to be activated in a direction that will improve health and wellness. Practice and repetition with repeated long inhales and exhales with concentration is a beginning.  Join a Yoga class and be a part of the process!

 MORE INFO:  CONTACT nancydalephd@gmail.com

Yoga for Life

By

Nancy Dale, Ph.D.

May 27, 2019

Yoga: Building Resiliency in Mind/Body/Emotions

When we think of “resilience,” we think of “the capacity to recover quickly from difficulties, toughness.”  Webster’s dictionary adds, “It is the capacity of a strained body to recover its size and shape after deformation caused especially by compressive stress.”  As applied to Yoga, we might further add, it’s “the body’s ability to spring back into shape or elasticity.”  It is interesting that Webster expands the definition of “resiliency” as “compressive stress” response.  When we practice Yoga, we relieve stress recorded in the mind/body/emotions as we align the postures to avoid depositing negative thoughts/energy into the body that can deform and depress.  Thus, Yoga is about prevention and healing through resiliency.

Physics expands an understanding of “resiliency” as the “ability of an elastic material (animal tissue) to spring back to its original shape.”  Author P.G. Wodehouse says, “In certain men there is a quality of ‘resiliency’ or sturdy refusal to acknowledge defeat.”

Our bodies are “flexible,” unless over time, we seal in tightness/negativity and never let it go.  Holding onto past negativity in the mind, changes our body/personality as often revealed in our posture/facial expressions.   When we are stressed, our beautiful smile may disappear into a perpetual frown, the pace of a brisk walk slows down, our shoulders stoop from the “weight of the world” as frustration and resulting irritability take hold of our consciousness. We may not laugh so often, our breath is shortened and subconsciously this absorption becomes our “new normal.”  Our body speaks of negative communication with ourselves and others.

Yoga teaches patience and resiliency in learning challenging Yoga postures that uplift the Spirit and brighten our world.  During a Yoga class, the mind becomes so focused on the poses that no other thoughts enter the mind.  It takes focus and concentration with slow movements aligned with the breath, to awaken a new spirit of Joy from within as we learn Yoga postures.

Yoga postures are challenging.  Isn’t it wonderful to find a new challenge that brings positive feedback and growth!  As we work through the poses within our present ability, we gradually break through long term “muscle memory” and realign the body for positive mental/physical/emotional health. 

Let’s practice new alignment and resiliency through “Eagle Pose.”

Stand in Tadassana or Mountain Pose, feet shoulder width apart in alignment with the ankles. We don’t think of “Eagle Pose” as looking like an Eagle, as Yoga names do not always reflect a “picturesque” image of words but helps to remember the postures.

Stand with the back and buttocks flat against a wall for balance/support.  Gradually, bend the knees, then wrap one leg around the bent knee of the other.  Slowly, move the back away from the wall as the arms are extended forward, crossed inside of the other.  Yoga practioners in the 5:30 p.m. YMCA Yoga class demonstrate how it is done.

“Eagle Pose” works on flexibility of the back, the legs/arms as balance away from the wall is gradually maintained.  “Eagle Pose” releases muscle tension in the thighs, hips, knees, arms as resiliency and flexibility are gained. Concentration and focus are key to moving forward. 

We start every Yoga class with the “beginner’s mind.”  Then, the more we practice postures that require reflection and stamina, our resiliency and plasticity of mind/body/emotions grow.  However, it is more fun to learn for yourself as you observe gradual positive changes in the mind/body/emotions.  Improving “resiliency” is positive feedback for your effort over time.  Yoga is a lifelong practice.

WEEKLY COLUMN IN HEALTH SECTION OF HIGHLANDS NEWS SUN.  If anyone would like to publish this in another publication, please contact me at nancydalephd@gmail.com

Yoga for Life: Pigeon Pose to improve mobility/flexibility

Yoga for Life

By

Nancy Dale, Ph.D.

May 13, 2019

“Pidgeon Pose” - Opening Tight Hips to Increase Range of Motion

“Pidgeon Pose” is encountered with pleasure or reservation for those not familiar with the

benefit of practicing this pose to release tension/tightness in the lower body for a greater range of motion.   “Range of Motion” is one of the limiting factors in enjoying the continued flow of movement throughout our life.  It is important to integrate “Pidgeon Pose” into a Yoga practice and take time/concentration in initiating the posture; the benefits outweigh reservation.

Let’s initiate “Pidgeon Pose”

If you study the picture of the 5:30 p.m. Gold’s Gym Yoga class, you see Yoginis of many body types.  Most of the Practioners in this class have participated in Yoga for several years and have learned a wide variety of poses, some which they like better than others reflecting the degree of difficulty.  However, the Yoga people who attend this class are dedicated to improve their body form, find serenity, physical benefits and enjoy having fun doing it. 

“Pidgeon Pose” takes concentration and relaxation to move into the pose and hold it long enough to allow the muscles to release and relax as the hip flexors open, one leg at a time.  The best way to move into this posture is from “Downward Dog,” pulling the buttocks into the sky and lengthening the legs to the back.  Next, pull the upper body forward as one leg is bent at the knee and pulled underneath the upper body and arms lengthened in front on the floor. The process of moving the arms forward and long and scrubbing the long assists in holding the pose.  No one has to do the full pose in the beginning as the body has to gradually release the hips and allow them to get used to lying flat into the floor with one leg bent underneath the body.  If there are knee problems, it is best to do a modification without stressing the knee and keeping it only slightly bent.  Do this pose slowly as you deeply inhale and exhale.  Once you relax the mind into the pose, the hips will gradually open.  Just say to yourself, “I am working on it at the present,” rather than, “I can’t do it.”  You can lift the front body up if it helps to gradually open the hips. 

“Range of Motion” is important in the way we walk, play sports and move.  When we improve our “range of motion” we have more flexibility and choice in what we do physical.  In Yoga, we do only what we can at the present moment and gradually move further into the posture with modifications.  You can place a blanket underneath the knee/thigh of the bent leg for relief of pressure.   As you master the pose, you can bend and raise the long leg in back up to the sky and grab the ankle for a beautiful curve in the back as you hold the pose.  This last phase may take time, so be patient. 

“Pidgeon Pose” is one of the most beneficial postures in Yoga.  Give it a shot and be persistent; it is a very worthwhile effort!

CERTIFIED YOGA INSTRUCTOR SEBRING, FLORIDA
nancydalephd@gmail.com

Yoga for Life

By

Nancy Dale, Ph.D.

May 6, 2019

Yoga – Modifications to Learn Posture Form

When initiating a new posture, it is important to slow down and evaluate the pose in the mind before attempting to initiate it in the body.  Yoga postures require thought and correct initiation o to obtain the most benefit.  Rushing through poses just to do “Yoga” defeats the purpose.  All new learning takes time and practice in re-shaping thinking, which over time, will show effects in the body.  Modification while learning postures is a great inspiration to any new practice and brings a sense of accomplishment taking small steps to achieve a goal.  Iyengar Yoga which stresses “form” takes patience and fortitude.  Let’s look at “Revolved Triangle” with the 10:30 a.m. YMCA Yoga class using a block for modification to achieve success.

As demonstrated, the “Revolving Triangle Pose” is a standing posture involving a twist to the opposite side of the leg/body and extending one arm into the air.  Study the posture and see if you can initiate it with a block to support balance.

Yoga involves cognitive functioning and retention of information.  If when taking a Yoga class some postures are difficult to initiate, the teacher may suggest the use of a “prop” like a block for support in a standing pose or placing a blanket underneath a thigh or hip if a sitting pose.  A straight back sturdy chair may also be used as a prop to improve balance and stability.  If the teacher notices a person who is listing or favoring one side, this small almost imperceptible tendency may indicate a weaker side as the body may be compensating for a previous injury.  Thus, when initiating a pose, it may be useful to stand in front of a mirror to observe if the shoulders are even and the hips equally distributing the body weight.

To work on strengthening physical weakness in the body, the Practitioner must become conscious of it then adjust the pose and props to even out weight distribution.   Some new-to-Yoga students feel a sense of overconfidence that they should be able to do all the poses immediately which is a false assumption. The body needs time to adjust and balance out discrepancies such as redistributing the weight of the body, lengthening the spine and breathing deeply and slowly while internally making external adjustments.

Each person adapts their practice to where they are at the present moment.  We are not attempting to look like models in Yoga magazine as we begin and we may not be able to initiate all the poses due to our anatomical structure.  We do what we can do and it will still provide a physical benefit.

The magic of Yoga is that we adapt and learn.  Yoga is our individual path to awareness and expansion.  We learn along the way as we improve the way we walk, stand and even sleep more peacefully. 

NANCY DALE  IS A CERTIFIED YOGA INSTRUCTOR AND WRITES THE COLUMN PUBLISHED EVERY MONDAY IN THE HEALTH SECTION OF THE HIGHLANDS NEWS SUN.  SHE TEACHES YOGA CLASSES IN SEBRING, FLORIDA.  CONTACT:  NANCYDALEPHD@GMAIL.COM FOR SCHEDULE

2019 New Posts to include WEEKLY YOGA FOR LIFE ARTICLES

Yoga for Life

 April 22. 2019

By

Nancy Dale, Ph.D.

Yoga:  Setting Goals

“Relax and renew” is one of the strongest motivations for an individual to begin a Yoga practice.  Yoga is often a new beginning for people on a personal quest to discover serenity through physical/mental/emotional self-actualization.

Yoga is more than what some refer to as an “exercise” or a place to come for  “stretching” or a “workout” which it is, of course,  but in essence it is a philosophy/practice of integrating well-defined Yoga postures, for the benefit of our health, into our daily life functions, such as standing, sitting, walking with a goal to regenerate the mind/body.   Choosing to practice Yoga is learning how to transmute energy through a relaxed mind and manifest it in the mind/body image we project.  The goals we choose to project into reality, requires patience, time, pro-active energy and visualization.  The Yoga journey begins very slowly and simply in the present moment.  

Let’s begin to “Awakening the Body”:   Our first goal in practicing Yoga is to remove tension in the mind/body.  Stand straight in Tadassana or Mountain Pose, back long and straight, balancing with the eyes closed, body in alignment. Lift both arms to the sky, side by side facing each other. Take a deep long breath and turn the palms forward.  Then clasp the hands together over the head, turn them over and slowing bring the arms and body forward into a deep bend with knees slightly bent and a long back. Slowly raise the body and lengthen the arms to the sky, inhale deeply then slowly release the clasped hands and circle the arms back to the sides. Repeat this simple body awakening posture at least 5 times and hold each pose for a count of 10.  This is a basic pose to awaken the body before moving into other postures.

The first acknowledgement in practicing Yoga is very obvious but may be taken for granted.  It is how we breathe.  In Yoga, we use the “healing breath,” to replenish the body with fresh, oxygenated blood through the inhale, expelling carbon dioxide in the exhale, releasing tension, tightness, and negativity stored in the body/mind/emotions.  According to Richard Miller, PhD and Mediation Practioner, “Focusing on the depth and rhythm of the breath turns off the network of shallow breathing, enabling the Yoga Practioner to activate the parasympathetic nervous system, encouraging the mind/body to relax.  Focused breathing is a moment-to-moment flow of sensation, energy and feedback that helps to deactivate the brain’s default network, allowing each person to locate him/herself in space and time.”  

Inhaling deeply through the nose, and exhaling the same length of time, supports the nervous system in establishing an equilibrium or a calming balance in face of stress, moving through everyday challenges.  To deepen the inhales and lengthen the exhales, count how long it takes to inhale through the nose and match the count when exhaling the same breath.

Deep breathing is a central focus of concentration and an early warning of stress if it becomes shorter, quicker and “panting” breathing takes over.  If this occurs, we may want to break away from the current activity.  If we have our Yoga mat nearby or a blanket, we can lie down and close the eyes.  However, Yoga is a practice we can do anywhere. First, we draw our attention inward, begin to deeply breath, gently close the eyes, quiet the mind and let go of the world.

Yoga helps to renew energy and move back into our world, free to laugh and enjoy Life.   We begin our practice slowly with a few postures to “awaken” the mind/body as the frenzied world fades into the background.  It is our time to discover our inner being just waiting to be actualized.   As we slowly evolve, we share our harmony with others.  There are always “trying times” and people who ruffle our serenity but our path is solid as we actualize and put back into the world an appreciation of harmony and an awakened consciousness.  

NANCY DALE  IS A CERTIFIED YOGA INSTRUCTOR AND WRITES THE COLUMN PUBLISHED EVERY MONDAY IN THE HEALTH SECTION OF THE HIGHLANDS NEWS SUN.  SHE TEACHES YOGA CLASSES IN SEBRING, FLORIDA.  CONTACT:  NANCYDALEPHD@GMAIL.COM FOR SCHEDULE