The Most Underrated Asana: Savasana 

“Lie down, close your eyes and relax” – the words we all look forward to hearing at the end of the class, meaning we’ve worked through some sun salutations, practiced asanas and are ready to rest. After getting into a comfortable position, taking a cleansing breath or maybe an audible exhale, we find ourselves in savasana, also known as corpse pose.

I think savasana is perhaps the easiest asana to perform but one of the most difficult to master, a form of conscious surrender. In today’s fast-paced society, people are so used to instant gratification and efficiency, where we want effects of our actions to be nearly immediate, thus find it hard to take a moment to slow down. I know I definitely do, where I used to really struggle just lying still for a few minutes and always had the urge to fidget. Even when I did self-practice, I often left out savasana because I wanted to get back to my day instead of lying around. On the other side of the spectrum, some find themselves falling asleep, where they let go and lose focus, enjoying the pose a little too much.

However, savasana has many benefits both physiologically and psychologically. It is an opportunity for us to physically and mentally relax each part of the body, usually starting from the feet up. By taking time in savasana, we can absorb the energy from the physical asanas and dissolve any tension in our muscles, letting our body recover and rest, as well as taking a mental inventory and checking in with how our body feels. Besides that, we can allow our parasympathetic system to take over, where we can slow down our respiratory rate and heart rate, and give our bodies time for them both to return to resting rate. Although the autonomic system usually works unconsciously, in savasana we can consciously notice and register how our breath and heartbeat is slowing down, and in that way, feel more relaxed.

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Beating Stress with Yoga

Stress is everywhere. Stress is part and parcel of our daily life. But what is stress?
Webster define stress as mental or physical tension or strain. Pressure, urgency causing one to feel exhausted, depressed, tense or disappointed.

Everyone knows stress in the negative aspect, however, there are 2 type of stress. The good and the bad. Eustress and Distress. Eustress is beneficial stress or “good stress”, a positive form with a positive effect on us in terms of strength, growth, motivation and emotional well-being. Distress on the other hand has a negative effect on us involving overload, weakness and vulnerability. And the commonly talked about one on a daily basis.

Stress isn’t something we can avoid. Prolonged stress can take its toll on our physical body; emotionally straining and mentally disturbed. To beat stress Awareness is 90% of the solution.

Yoga has been gaining popularity over the years. To some people, Yoga is just a physical practice. Following the latest trend to keep fit. But this is not the truth.

Yoga is a mind-body practice that combines asana (yoga)poses, pranayama (controlled breathing), and meditation or relaxation. It’s not just about sweating out to lose weight or exercising to keep fit. Yoga has shown to have a calming effect. It works to relieve tension and reduce stress both physically and mentally.

Asana such as Trikonsana (extended triangle pose), Balasana (child’s pose) and Savasana (corpse pose) are some yoga poses for stress relief. These poses helps to calm the mind and eases stress. Extended triangle pose is an excellent stress relieving pose and it stretches the full body and improve digestive system. Restorative and Yin yoga are also great styles for practicing the art of letting go of your stress.

Pranayama (Breathing) deeply and more effectively are another way to relieve stress. Pranayama techniques, particularly Brahmari (humming bee breath) and Nadi Shodhana (alternate nostril) are simple technique and instant option to de-stress. And it can be practised anywhere – at home or at work. The Brahmari resembles the typical humming sound of the bee. The humming sound vibration calms and soothes the nerves around the brain and forehead, thus having a natural calming effect. Nadi Shodhana in sankrit means channel or flow purification. This technique primarily aimed at purifying the mind and body. It calms and rejuvenate the nervous system, reduces stress, anxiety and fosters mental clarity.

Meditation is an incredible tool for relaxing and slowing down our mind. It helps to maintain the balance and connect our mind and body creating a greater sense of harmony and peace.

With proper and disciplined practice of Yoga, we can all manage our stress. By acknowledging stress and being aware of it is the first step to take before stress starts creeping into your life.

 

Patsy Kaye Ang, YTT200 Weekend Warrior – March 2018

Alcohol Use Disorder & Yoga

Alcohol Use Disorder (AUD) is not just a disorder but many consider it as a societal problem, both in terms of its behaviourally impairing effects on the drinker and the serious health problems that occur due to long term excessive use. The varied behavioural and cognitive functions that are impaired due to excessive alcohol usage can lead to immediate adverse consequences such as risky sexual and aggressive behaviour, driving under influence of alcohol and the physical after effect (Marczinski, Grant, & Grant, 2009).

In Singapore, alcohol abuse emerged as second out of the top three most common disorders affecting one in every 32 individuals (Institute Of Mental Health, 2011). Men were found to abuse alcohol more than women with a ratio of 4:1 (Institute Of Mental Health, 2011).

Yoga therapies as complementary therapies have been gaining traction and popularity in the treatment of addiction. The philosophy of yoga focuses on the ways in which yogic breathing, postures, meditation and concentration can decrease the vulnerability to addiction (Khanna & Greeson, 2013).

A pilot study conducted in Sweden (Hallgren, Romberg , Bakshi, & Andréasson , 2014) has found that yoga is a practical and well accepted add on treatment for alcohol dependence. Alcohol consumption was reduced from 6.32 to 3.36 drinks per day in the yoga group. Participants indicated that with yoga therapy, their urge to drink has reduced and some described having improvement in sleep.

Yoga therapy has been proven in many studies to be beneficial not only to alcohol use disorder but many other addictions and mental illness such as anxiety and depression. With regular yoga practice and meditation, yoga helps to improve your daily life and mental state of mind.

Patsy Kaye Ang, YTT200 Weekend Warrior – March 2018

 

Reference:

Marczinski, C., Grant, E., & Grant, V. (2009). Binge Drinking in Adolescents and College Students. Hauppauge NY: Nova Science.

Institute Of Mental Health. (2011, November 18). Singapore Mental Health Survey Press Release. Latest study sheds light on the state of mental health in Singapore. Retrieved from Institute Of Mental Health Web Site: https://www.imh.com.sg/uploadedFiles/Newsroom/News_Releases/SMHS%20news%20release.pdf

Khanna, S., & Greeson, J. (2013, Jun). A Narrative Review of Yoga and Mindfulness as Complementary Therapies for Addiction. Complement Ther Med., 21(3):244-52. doi:10.1016/j.ctim.2013.01.008

Hallgren, M., Romberg , K., Bakshi, A., & Andréasson , S. (2014, Jun). Yoga as an adjunct treatment for alcohol dependence: A pilot study. Complement Ther Med, 22(3):441-5. doi:10.1016/j.ctim.2014.03.003