Find your groove
This article is worth passing along. Science has identified another way in which mindful breathing can benefit us.
http://www.telegraph.co.uk/science/2016/05/10/yoga-better-than-crosswords-for-preventing-pre-alzheimers-memory/
So, breathing is important. Let me be the first to say that I am “pro” breathing. I encourage everybody to do it – to continue to do it. Joking aside, our bodies are amazing. One of the more amazing features of the human body is its ability to perform necessary life-sustaining functions without thought. While you may have to consciously think about extending your left arm out the window of your vehicle and purposefully raise your international symbol of disgust to the driver who just invaded your lane without warning, two things are happening without any thought at all: you are breathing and your blood pressure is rising.
We often don’t give much thought to all the automatic, unconscious functions that our bodies are performing on our behalf. Breathing is particularly interesting because it is the only function which continues automatically but can be consciously manipulated by us as well. And, the ability to consciously manipulate our breath can influence a myriad of other “automatic” functions – like blood pressure. Through the manipulation of breath, you have the ability to indirectly impact other “automatic” functions.
What kinds of things ail us: stress, anxiety, anger leading to high blood pressure, cardiovascular disease, etc. . . . .? In our high-paced, high octane world, many of us have experienced these things – lifestyle consequences or collateral damage. The body’s responses to stress and anxiety, the negative consequence of high blood pressure, and the body’s reaction to environmental stimuli are not consciously controlled. No matter how many times I have wished my body to exhibit normal blood pressure; I have willed it with my mind; my body has been non-compliant. In order for blood pressure to be controlled and healthy, for stress to be alleviated and for anxiety to be ameliorated, a chemical response in the body must occur . . . a chain reaction that leads to a result. I cannot will it. I can take medication that alters these things – that creates a response in the body; maybe I could remove myself from stressors. Some of these options are time-consuming and expensive and others are simply unrealistic or impractical. But, there is a simple, free, effective way to indirectly impact reactions in the body: it is called conscious mindful breathing – breathing that engages the parasympathetic nervous system (PSNS).
In the simplest of terms, our autonomic nervous system is comprised of the parasympathetic nervous system (PSNS) and the sympathetic nervous system. The sympathetic nervous system is responsible for action; this portion of the system is the “fight or flight”. All of us have heard the example of being confronted with a bear or lion causing the engagement of the sympathetic nervous system. Without having to even think it, the sympathetic nervous system prepares the organs, the muscles, the cells to either “fight” the threat or “flee” it. The parasympathetic nervous system is less brave but perhaps sexier. Sometimes referred to the “rest and digest” portion of the system; it could also be called the “feed and breed”. When the body is fully ensconced in the parasympathetic nervous system, the body is not experiencing stress or anxiety but relaxation, joy, arousal, and peace. On its face, the parasympathetic nervous system is where it’s at. So, why not spend more time enjoying this part of our system. As our lifestyles have evolved, we are spending a disproportionate time engaging our sympathetic nervous system with some unhealthy consequences to the body. We have developed a host of ailments and pharmacology to treat those ailments. A simpler way is to engage with the PSNS more often. Mindful breathing can do this.
The practice of pranayama, essentially a breathing practice, directly impacts the parasympathetic nervous system and indirectly impacts other autonomic functions like blood pressure. In the article Slow Breathing and Cardiovascular Disease, Dr. Ashish Chaddha noted, “Performing yoga a few times per week, with each session lasting roughly 20 min, is effective in treating hypertension, reducing angina episodes per week, improving exercise capacity, and decreasing body weight and waist circumference. It can also reduce serum cholesterol and LDL levels.” (Int J Yoga. 2015 Jul-Dec; 8(2): 142–143.). Breathing is a key part of this practice. Dr. Chaddha goes on to note that a breathing practice taking as little as 5 minutes can lower blood pressure immediately and if the practice is maintained over weeks can sustain this lower blood pressure.
Finding 5 minutes a day is a much less costly routine that trips to the doctor, refills on prescriptions and taking medications. A beginning practice could simply involve finding 5 minutes to breathe in and out through the nose, known as ujjayi breathing. To begin, find a comfortable position either lying on your back or sitting up straight, close the eyes and count the length of your inhalation. Keeping that count in mind, consciously extend your exhalation longer than your inhalation. For example, if you find it takes you 5 counts to inhale, then allow your exhalation to take at least 6 counts. As you move through this pranayama practice, try to extend both inhalation and exhalation. The act of exhaling longer than inhaling specifically triggers the parasympathetic nervous system and brings the positive consequences of decrease in blood pressure, anxiety and stress. The breathing pulls you out of your “flight or fight” and moves you into you “rest and digest” – not only a healthier place to be but a happier one as well.
When I first heard the word yoga, I was young, a child really. And, I was a little confused about what it was and who the people were that were doing it. Maybe hippies? Maybe monks? Maybe only dancers and acrobats? The idea of yoga seemed very foreign and mysterious. As I got older, I realized I didn’t have to be a hippie or a monk (or Sting). I was an athlete . . . a sore one. My body was beginning to betray me, objecting to running, lifting weights and step aerobics. I began a yoga practice at my local YMCA. I thought the classes were wonderful. They were intense. I often perspired (profusely), and I was sometimes sore afterwards. But, I still got the rush of endorphins from the “practice” just as I might have had I done a Zumba class. Then, I strayed from this class. And, I learned not all yoga classes are the same. The names scared me; sometimes the classes scared me too.
So the question becomes: What is in a name? As it turns out, plenty of information is in the name, if you know what the words mean. As a person looking to practice, the name of the class can be the first hint into what it will offer. While we may be missing a few styles, here are a few types of more commonly seen yoga classes:
Ashtanga yoga
Bikram yoga
Hatha yoga
Hot yoga
Iyengar yoga
Power yoga
Prenatal yoga
Restorative yoga
Vinyasa yoga
Yin yoga
If we can know what these “titles” are, we have insight into what the class is likely to offer.
Ashtanga yoga: This could be called the “old” yoga and is also known as the “eight-limbed” yoga. Its name comes from the yoga Sutras of Pantajali. This practice finds its roots in the yoga laid out by Vamara Rishi in the text Yoga Korunta. This text was handed down to Guru Rama Mohan Brahmachari, who passed it on to his pupil Sri T. Krishnamacharya in the early part of the 1900’s. He memorialized it in book form. Krishnamacharya is considered the “father” of modern yoga by some. However, Ashtanga yoga was largely made popular by K. Pattabhi Jois. As with many practices, Ashtanga yoga focuses on breathing and movement (vinyaysa). Each breath has a movement. Each pose follows a particular order. Participants in a traditional ashtanga yoga practice will not experience much variety from class to class. Ashtanga has a rigid devotion to the order of asanas and the value that is derived from adhering to that order. This practice can also involve some of the more esoteric aspects of the practice.
Bikram yoga: This school of yoga was developed by Bikram Choudhury. The practice involves a sequence of 26 asanas or poses, the order of which Bikram specifically designed. This style of yoga was created to last 90 minutes and ideally be executed in a heated room. Theoretically, a Bikram class will be the same poses and sequence no matter where it is taught.
Hatha yoga: When speaking of yoga generally, it relates to Hatha yoga. Hatha yoga has its roots in Hindu texts. Hatha yoga is comprised of 10 practices, mudras. Primarily, modern classes focus on the asanas or poses. In the west, Hatha yoga is the basics and the variety of the practice or the focus of the practice is left to the instructor guiding the class and the participant. Hatha yoga does not follow a rigid sequence of poses, consequently, the flavor the instructor brings to the teaching shapes the practice considerably. Hatha yoga may just be poses and relaxation, or the practitioner may delve deeper into some of the more philosophical and spiritual areas that the practice raises.
Hot yoga: This type of yoga is in really hot room. It is common to find a Bikram style of practice in this setting. This is likely to be more of a “workout” type of yoga. And, while many people find the intensity of this type of yoga rewarding, others find hot yoga oppressive. Additionally, a participant can find it easier to stretch their body further than it may be safe to go. Bring a towel and lots of water!!!
Iyengar yoga: This yoga, like Bikram, is named for the man who created its style, B.K.S. Iyengar. This practice is rooted in Hatha yoga. In this practice there is an intense devotion to alignment in poses. There is precision: specific amounts of time to hold poses as well as specific sequences for poses.
Power yoga: This type of practice typically focuses on the asanas requiring strength. They can be very demanding classes much like a hot yoga class. This title is often uses as a catch all denoting a more intense type of class.
Prenatal yoga: The name does speak for itself. Pregnant woman make a variety of lifestyle and dietary changes during pregnancy. Prenatal yoga classes acknowledge the physical and emotional changes that the woman is experiencing. Aside from creating an environment of similar situated women, the prenatal practice offers immediately modified versions of asanas. While poses can always be modified and adjusted to suit the participant, attending a class geared to the specific needs of pregnant women can be a real gift. This class is very likely to take advantage of the huge benefits that props such as blankets, bolsters and blocks provide.
Restorative yoga: Again, the name is revealing. This type of class will typically be slower paced with a focus on the use of pranayama to engage the parasympathetic nervous system (PSNS).
Vinyasa Yoga: Vinyasa or Vinyasa flow is sometimes used as a bit of a generic term. This type of class might also be referred to as a “flow” class. This is somewhat misleading because all yoga practice involves “flow”; the flow of air / breath with movement and poses. For example, power yoga and ashtanga would be vinyasa yoga. A class title with this name, and no other description, provides minimal insight into the intensity of the specific class. A practitioner may want to look to see if the name is accompanied by an experience level or call the studio for more specifics.
Yin yoga: This will be a slow class. For those who prefer a fast-paced class, prepare to move at a glacial pace. In this style of yoga, poses are held for as long, and perhaps longer, as 5 minutes. This style of yoga allows for a more meditative practice while experiencing the nuances of the impact on connective tissue, ligaments and joints.
All of these styles of yoga have their benefits; and poses from style to style will largely be the same in principle. The practice and the poses will vary in execution, intensity, pace and focus. Understanding a general idea of what the class may be allows you to choose the right fit for you.
