Yoga and the Parasympathetic Nervous System

Daily Intention: Resist judgment, both of myself and others.

The parasympathetic nervous system, a division of the autonomic nervous system (which unconsciously regulates the internal organs and glands), is responsible for the regulation of the "rest and digest" response. The PNS conserves energy as it slows the heart rate, increases intestinal and glandular activity, and relaxes the body overall. In contrast to the PNS, the sympathetic nervous system activates the "fight or flight" response within the body. These two divisions of the nervous system act in opposition to each other and both are needed to maintain a healthy balance. Daily life often tends to stimulate the SNS, whether by bright lights, loud sounds, negative thoughts and emotions, or other situations that create stress. This puts the balance between the PNS and the SNS out of sync. Yoga can help activate the PNS, as well as strengthen the neural pathways relating to this division of the nervous system, and restore balance to the body. Deep breathing exercises and gentle breath-based vinyasa work best at activating the PNS. Blood pressure is reduced and heart and breathing rates are slowed. Blood flow is also redirected to the digestive, reproductive, endocrine, and lymphatic systems. This helps to promote digestion and nutrient absorption, eliminate toxins more efficiently, and promote better health for the body as a whole. Yoga also trains the mind and body to pay attention to sensations and our reactions to those sensations. When we learn to better understand our bodies we are able to respond more positively to stressful life experiences. Hopefully this will eventually result in a naturally balanced nervous system.

http://healthyliving.azcentral.com/benefits-yoga-parasympathetic-nervous-system-1519.html

Chakra Activation

The human body has energy centers called chakras. By keeping our bodies and our minds healthy, our chakras are kept balanced and energized. Maintaining a healthy mind is best done by learning to love ourselves and others and avoiding judgement. When we are kind to ourselves and try to think and act positively, our bodies and minds are vitalized. A healthy body is achieved through eating right (lots of fruits and vegetables and other natural foods), getting enough sleep, and engaging in physical activity. Certain asana, or yoga postures, can be used to activate and direct energy to open our chakras. Certain negative emotions or feelings can be related back to an imbalance in a specific chakra or several chakras. These poses can help to clear our bodies and allow our natural energy to take over.

1.) Root Chakra: located at the base of the spine, foundations, grounding, stillness, stability
Pose: Crow Pose
2.) Sacral: located in the lower abdomen, creation, desire, relationships
Pose: Frog Pose
3.) Solar Plexus: located right above the navel area, will, power, action, laughter, joy, anger
Pose: Stretch Pose
4.) Heart: located in the center of the chest, love, compassion
Pose: Camel Pose
5.) Throat: located in the throat, creativity, communication
Pose: Cobra Pose
6.) Third Eye: located in the center of the forehead above the eyebrows, seeing, knowing, intuition, wisdom
Pose: Child's Pose
7.) Crown: located at the top of the head, understanding, bliss, transcendence
Pose: Sat Kriya

http://www.spiritvoyage.com/blog/index.php/7-kundalini-yoga-postures-to-clear-the-chakras/
http://www.yogabound.com/chakra-activation/

Yoga With Your Dog

My Intention: Try to have more positive thoughts; about school, other people, and myself.
 
Doing yoga with your dog can help increase the calming benefits of the routine for yourself as well as help your dog feel less stressed. Dogs are very in touch with the energy of their surroundings. They instinctively notice when you are stressed or anxious and respond by changing their own behavior. By slowing your breathing and calming your mind during yoga, your dog is able to pick up on your energy and also relax. Even though your dog can't do yoga itself, you can incorporate them into some of your poses. Throughout the session the goal is for you and your dog to be reading each others calming energy. It's also a great opportunity for you and your dog to spend some quality time together!

http://www.active.com/fitness/Articles/Yoga-With-Your-Dog

The Dynamics of Warrior Pose II

Daily Intention: Focus on breathing, especially when stressed.






http://www.cnyhealingarts.com/2011/06/01/the-health-benefits-of-virabhadrasana-ii-warrior-ii-pose/

Virabhadrasana II is meant to embody the fiery power of a fierce warrior created by the Hindu god Shiva. While performing this pose, one should try to imagine and exemplify the strength and power of the warrior for which it was named. Warrior Pose II helps to strengthen and stretch the legs, hips, ankles, and feet. Practicing it regularly can help build stamina and concentration, energize your limbs, stimulate your internal organs, relieve backaches (especially for pregnant women), and help you develop balance and stability. While performing Warrior Pose II, it can be easy to forget to maintain focus on your upper body in addition to your lower body. Your arms should be stretched away from the space between your shoulder blades and parallel to the floor. This will help stretch and strengthen your shoulders, a main focus of Warrior Pose II. It is also important to keep your torso centered equally over your hips and to keep your chest open in order to allow your lungs to expand fully. This will help keep your breathing even and help improve your circulation. Maintaining proper breathing should always be a focus while practicing yoga, and it is personally something I've always struggled with, especially during poses that require a lot of stamina. If you find yourself struggling to hold a pose or wanting to quit, focusing on breathing can help yourself to relax and pull through. Practicing proper breathing techniques during yoga can also have applications in other areas of daily life. Stressful situations can occur everyday, but taking a couple minutes to allow yourself to breathe can be calming.

Improving Your Focus

Intention for the Day: Having a clear and more focused mind.

Focus is an important mindset to have. It allows for greater concentration on the task at hand. Without allowing yourself to be distracted, you are able to accomplish much more.Yoga can help train your mind to be more focused. Regularly practicing poses that require a lot of concentration to do successfully, like boat pose, will eventually allow you to reach a focused mental state more quickly and efficiently. This ability can be applied to many other areas of your life, like schoolwork, sports, or work. Yoga can also be a great way to unclutter your mind and help you get back on track during a homework break.

http://yoga.org.nz/benefits/psychological_benefits/better_focus.htm

Reducing Stress Through Yoga

Today's Intention: Reducing Stress & Burnout

As the semester gets going and the frequency of homework and tests begins to increase, stress levels naturally increase as well. High levels of stress are associated with vata derangement. When vata levels are high, the person has what is called a "rajastic" state of mind, which is characterized by impatience, anxiety, insomnia, constipation, and an inability to focus. These symptoms only make getting work done more difficult. Fortunately, there are some yoga poses and lifestyle changes that can help to reduce stress and burnout in order to help you feel better and be more productive.

Engaging in more vigorous yoga exercises can help to burn off some excess nervous energy, but these workouts should only be done in moderation so that the symptoms of stress are not exacerbated. Poses that can decrease vattic symptoms include squatting, inversions, and standing poses with an emphasis on remaining grounded through the legs. A regular sleep and eating schedule that includes warm and nutritious foods is also useful in reducing vata derangement.

Another way to decrease stress and improve your overall state of mind  is through breathing practices. Shallow, rapid chest breathing can be the result as well as the cause of stress. One method of slowing the breath down is by breathing through the nose to increase resistance. Breathing more deeply also has a calming effect by bringing more oxygen into the body. Lengthening the period of exhalation relative to inhalation will increase relaxation by decreasing the effect of the sympathetic nervous system's "fight or flight response" on the body. This technique can easily and discreetly be used whenever stress starts to appear in your life.

http://www.yogajournal.com/for_teachers/2365