It’s your life

Consider the ways you need to use and move your body every day.

It's your life

Depending on your life, how much you move throughout the day may be fairly limited or alternatively, you might go through a whole range of movements.

Do you work in an office? Sitting, walking, reaching, writing might be some of the things you do in a day. I suspect sitting, is a primary one. Do you work as a plumber? Your movement needs are different than the office worker. As are what a doctor, teacher, hairstylist, service worker, etc. will be, who are often on their feet much of the day.

What you need to ‘train for’ is different than what anyone else needs to ‘train for’.

What a person needs who sits at a desk all day, is different than what a parent with toddlers needs, versus what a teacher might need.

train for your life

We sometimes get into trouble when we’re doing exercises, that don’t always or altogether correlate so well to what’s actually required in our life. If you’re exercising for basic fitness and enjoyment, that’s fantastic. That in itself is an achievement. But perhaps you might consider adding more to the mix if you’re someone who also experiences pain, fatigue, etc.

This is important:

  • If you’re hitting the gym every day, building strength and stamina but suffer from low back pain because you’re also sitting in a chair for 8 hours a day, perhaps you need to train differently or add something to your training routine.
  • If you are the most amazing yogi but suffer from hip strain or other pain symptoms because during the rest of the day you’re standing on your feet, perhaps you need to look at what you’re training for.
  • If you’re out on the golf course getting your exercise and fresh air daily, but cannot ‘do, or manage’ the rest of your life, perhaps you need to do something else as well.

What happens all too often is the hour of exercise we get at the gym, yoga studio or out on the golf course doesn’t quite support all the rest of what we need to do in our day.

  • If you need to sit, train as best you can so your body can adapt for this.
  • If you need to stand, train what’s required in order to stand a lot.
  • If you are the golfer, train for whatever it is you need to do, besides golf.

But how can you do this and where to find the time?

It’s not always easy, but you can learn to build it into your day. It doesn’t always have to take another hour going to the gym, paying for a babysitter, driving through the snow. There are simple tools, you can use. Anywhere, really. That don’t take up a lot of time.

We’ll go into this a little further, next up on the Blog.

Yoga Tools – Open Your Mind

I’m going to challenge you to change things up this week. Whatever you think you should be doing, (in a movement, in your posture) whatever you’ve been told to do… do the opposite.

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As an example, while you’re sitting during the day:

  •  If you have a tendency to hold yourself rigid, perhaps with your shoulders pulled back, chest puffed out front, sitting up nice and tall, as some would say ‘good posture’, allow yourself something different. Perhaps slump a little, let the upper back round a little, feel as if you can soften the area between your collar bones, let your belly be soft and full when you breathe. RelaxI’m not saying this is what you need or you should sit this way all day. But try it for a few minutes and notice what you feel.
  • If you tend to be someone who is generally in a slumped position when sitting, try the opposite. Feel your sitting bones on the bottom of your chair, perhaps even pushing them into your chair slightly. Think about sitting tall, imagining your head feeling light above your shoulders, it lifting towards the ceiling. Collarbones wide, shoulder blades down your back.  Notice what you feel.

Though this is only one example. You might try this way of being, or doing, in a multitude of ways.

In yoga, do you always exhale when forward bending and inhale on the reverse? Try changing it up and see what you feel. What do you notice?

Experiment with doing the opposite of what you think is right for you, what you’ve been told is right for you and see how it goes. If you like, comment below so we can take the conversation further.

 

Yoga Tools – Awareness

imagesThe bumper sticker on our last Yoga Tool was to recognize that just as we take a drink when we are thirsty, eat when we are hungry, we need rest when we are weary. All of which requires first, awareness of a particular sensation in our body.

There are signs and signals speaking to us all the time, but are we really listening?

Are you like me in that you eat regularly on a schedule or do you listen to the signal telling you when you’re hungry? Do you sleep only at certain times of the day or are you paying attention to the signs that you need to rest? These are two indicators built into the survival mechanism of our body. Similarly, if you enter a room with a smell so strong it seems toxic you know to immediately step out again. If you are suddenly ill bringing up something you ate, again a signal. Your brain’s number one job is to keep you safe and protected.

Pain is no different. It is a signal from your brain, a call to action.

Below is a quick and easy Tool to begin learning to sense information your body or your brain, is providing. I often use it in the beginning of a yoga class, to bring some awareness to what we’re about to do.

one-to-fiveLie with your back on the floor. Bend your knees and place your feet hips-width apart. Let your knees gently fall towards each other, resting easy and comfortable.

Now, begin:

To sense what you feel in terms of your body’s contact with the floor. What parts of your body are in contact with the floor? Is the surface of the floor hard, soft? Are you comfortable? Do you feel the support of the ground below? Lean in. Feel grounded. Feel supported.

To feel your breath moving through your body. Where do you first notice your breath? In your chest, your lungs? Your nostrils? In your belly perhaps? Does the air feel smooth flowing in, and out? Does it feel forced, soft, cool, warm? Can you sense movement, in tune with your breath, elsewhere in your body?

To notice the tone of your muscles. Are your muscles at rest, tense, or sore? Where in particular do you notice any tension? Where might you find softness? Can you soften the areas around your eyes? Let your jaw, feel relaxed. Your tongue loose and soft in your mouth. Can you contract a muscle somewhere and then for contrast, let it go?

To pay attention to your heartbeat. Can you sense it? Can you feel it? Where do you feel it?

Going even deeper, can you feel or sense the blood flowing through your body? 

If you can’t feel a particular sensation, just notice that. Without judgement. Just let it be.

Body / Breath / Musculature / Heartbeat / Bloodflow

5 steps inside…

Take some time each day to first, pay attention. Build awareness.

Practice this once per day over the next week.

*Note: If you’re typically a doer, go-getter, Type-A, cannot sit still type of person, consider doing this AFTER a workout, brisk walk, end of your day, when you’re more likely to be at ease with the sense of quiet and stillness this exercise asks of you.

Yoga Tools – Rest Easy

Life is not easy. For any of us.  There is more than enough to do, day in and day out. Stressors at work, at home or elsewhere.

So cut yourself some slack. Give yourself permission to rest. 

restStart with just 5 minutes.  Do this at least once a day. Do it twice if you like. But do it consistently.

You might want to set a particular time for this. Perhaps at mid-day, or early evening. It’s not often you need to rest first thing in the day and this 5 minutes isn’t meant for sleeping, so not too close to bedtime either.

  1. Either lie down or sit in a comfortable position (*see below for IMG_9231.JPGspecifics). It’s preferable to lay on the floor but if you’re unable to do so, a bed or sofa is fine.
  2. Set a timer for 5 minutes.
  3. Close your eyes or soften your gaze.
  4. Begin to breathe in and out through your nose (close your mouth).
  5. Be here for 5 minutes, just breathing naturally. Don’t try to change anything about your breath.
    • Notice where you feel your breath. It might be most noticeable in your nostrils, maybe in your chest or perhaps your abdomen.
    • Notice how your breath is moving. If there’s any particular quality to it such as smooth, interrupted, easy, strained.
    • Then just breathe. And just notice.
    • If your mind wanders, as it’s likely to do, just bring your attention back to your breath. Feel where it’s moving through your body, where you notice it. Try not to judge the wandering of your mind as anything either good or bad.
    • And just breathe. And just notice.
  6. When the timer goes off, slowly open your eyes. Roll over and stand up.

Notice what you feel. Mentally or physically make a note of what you experienced or noticed.

Keep practising for a week.

Check in with me next Tuesday and we’ll expand on this practise.

If… you can’t find 5 minutes in your day? You might want to look at that.

If you have any questions or comments, post them below.

* Positioning if seated

  • Sit forward on a chair so your back is not touching the back upright portion of the chair.
  • See if you can feel your ‘sitting’ bones (ischial tuberosities) and let your weight be supported there.
  • Have your feet planted on the floor, hip-width apart.
  • Hands comfortably on your lap.

* Positioning if lying down

  • Lie on the ground, perhaps on a carpet or mat if available. If you have back pain, you may want to use a rolled up towel, yoga mat, etc. to slip under your bent knees for support.
  • Hands can be by your side or placed on your belly.
  • Notice the parts of your body supported by the hard surface of the floor (heels, hips, shoulder area, head).

Change the brain, the nervous system, the body

neuroplasticity-and-technology-4-728The changing of our brain …

One of the most important changes in the last 14 years or so is the field of neuroplasticity.

Years ago, when our kids were little, I recall speaking with my cousin who has a degree in psychology. We spoke about the development of children and she told me how important it was to interact with them, stimulate them, provide them with challenges. The reason being, that scientists once thought that the brain stopped developing after the first few years of life.  


Since then, we’ve come to understand this isn’t true of the brain. Research shows our brain is capable of learning, adapting and changing throughout our life.

The changing of our body …

Our white blood cells die after 3-4 days, red blood cells after about 120 days, the dermis of our skin renews every 2-4 weeks. Research shows that changes in the relative level of physical stress cause a predictable adaptive response in all biological tissue.  In other words, changes take place and what’s exciting to me is how we can take measures to influence what happens in our body.

stretchingI’ve also learned it seems we may have been ‘wrong about stretching‘, insofar as to say we’re not really stretching or lengthening muscles. At least not as much as we once believed. Rather, we’re changing our response to a stimulus via the nervous system.

“your ability to stretch at any range is determined by your nervous system’s tolerance to that range.” – Jules Mitchell

The changing of our nervous system …

Our brain is naturally going to respond in a protective manner to anything it perceives as dangerous. We’ll talk about this more with regards to both our psychological health and immune system in upcoming posts. But for now as one example, let’s say that if we are trying to re-train flexibility in the body and do so with strong, forceful pressure or stimulus … the brain/body will react by saying … stop! No! Don’t go there. It will send a (pain) signal to safeguard our movement.

stretchHowever, if we move in small incremental ways within a safe and pain-free range of motion, the nervous system will react by saying … this feels okay. Safe. I’m happy to explore this.

This is a somewhat simplified way to explain all that’s going on, but it’s a starting point we can work from.

The more I learn about the body the more I am awestruck by its miraculousness (is that a word?).

By learning to pay attention, moving in a way that allows your nervous system to adapt and create new patterns while it feels safe, you will make progress. 

Change. Big Change. Lasting Change.