Yoga Ancaster

“We use gentle yoga during the first half of the program and gradually bring in more challenging poses, but never anything the participants can’t easily breathe through,” says Lindberg, a registered nurse who also uses yoga for pulmonary patients. She suggests one hour of yoga a day to achieve best curative and preventive results.

“Sixty minutes of gentle yoga and the body feels as if it’s just had three or four hours of rest,” she says. Research suggests yoga elevates serotonin levels, leading to a greater sense of serenity and well being, which is critical to controlling dangerous stress levels.

“Heart disease is progressive,” says Lindberg. “Despite all the treatments we have, all the modern technology, why is heart disease still the number one killer of Americans? Because they’re not making the lifestyle changes they need to once they’ve had the procedures. One of the changes is controlling the stress in their lives…once they’re in the program they learn to identify stress and how to handle it.”

Even when adapted to accommodate the special needs of heart patients, yoga appears to directly affect internal organs and their efficient operation. Specific poses effectively reroute blood to the heart, while traditional yogic breathing exercises have a calming effect on the agitated heart muscle.

Take A Deep Breath:

“I stress the importance of learning different breathing techniques — the three-part breath and alternate nostril breathing — so important for the mind, body, breath connection,” says Lindberg.

Alternate nostril breathing is an excellent daily exercise for lowering blood pressure, relieving insomnia and alleviating anxiety:

• Choose a quiet spot, sit erect and breathe deeply through your nose.
• Using your right thumb, press on your right nostril; exhale through your left nostril. Then inhale slowly, breathing deep into your stomach and chest.
• Don’t strain. Breathe gently and smoothly. Repeat using the other nostril.
• Try to make exhalation twice as long as inhalation i.e., breathe in for five, breathe out for ten
• Finish by deep breathing through both nostrils.
• Do two rounds, once or twice a day. Increase gradually over period of weeks.

“The cardiac patients who take advantage of the yoga class offered through regular rehab feel it’s been a lifesaver,” Lindberg reports.

There’s a difference between leisurely milling around and being quiet. To be alone by yourself is healthy. Ever notice how clear your thoughts become if on a nice walk in a suburban area, such as a trail or the woods? You can actually hear yourself think. Your surroundings contribute to your mood and in turn coax your thoughts.

When you sleep your mind subconsciously filters your thoughts and feelings from your day into dreams. However, making the time to relax and filter your thoughts during the day can aid in achieving a healthy balance in mind and body. In order to accomplish this we must first CHOOSE to be alone. Sometimes this in itself can be a difficult decision.

In today’s lifestyle we’re accustomed to always being around people and possessing a full agenda. Some people must have every detail of the day meticulously organized and strategically planed out before they even leave their home. In some cases, we may feel counter-productive if alone. However, your not wasting time if you view it as a priority and part of your daily routine. If you include it into your schedule than it can be viewed as a productive activity.

You deserve quiet time. No one should ever feel undeserving of this. If you do, ask yourself why? Is it because you feel guilty? You should never feel guilty when it comes to taking care of yourself mentally. There’s no excuse. Slow down, and just relax.

Often people are so wound up and not thinking straight.that their hindering themselves from achieving a positive balance in their wellbeing. Taking 10 minutes alone somewhere – with no chance of interruptions – can help you visualize and resolve complications in your life more clearly.

Think about it, how much time do you spend in quiet each day? (the bathroom doesn’t count) For the average person, it’s measured in seconds.

HOW TO USE QUIET TIME

When you finally decide to take the time to relax and enjoy quiet there is an array of different ideas to consider.

• Do stretching exercises.
• Clear your mind.
• Review your goals and your progress towards them.
• Visualize reaching your biggest goal.
• Think about your day – reflect on the happenings and the lessons that can be learned.
• Mentally preview tomorrow – planning and visualizing great success.
• Review material from a book or training session.
• Meditate.
• Pray.
• Practice deep breathing.
• Think of creative solutions to a challenge or problem you are facing.
• Count your blessings.
• Recall pleasant memories.

Stealing a little quiet time every day to gather yourself will help you visualize and calculate different scenarios in your daily life more clearly.

Phoenix Fitness Online Magazine