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