conscious yoga + wellness newsletter: may 2019
current thoughts:
Good morning and happy May! The month of May is a transformative time in life; flowers blooming, new animals being born into our environment and more time with the sun! As the cold and hibernating winter months become our past, we can look to the spring as a time to come into our bodies a little more and start to notice ourselves taking fuller, warmer breaths of fresh air. I’m so looking forward to watching the garden come full circle, listening to the birds on my back porch and taking more walks in the evenings with loved ones.
This month I will be transitioning out of my full-time job as an occupational hand therapist and devoting more time for private and small group sessions through Conscious Yoga + Wellness! This is a VERY exciting transition for me and I cannot wait to devote more time to learning, growing, expanding and sharing the path I’m on with those in my community.
May is also National Mental Health Month. Approximately one in five adults, or 18% of adults in the US experience a mental health disorder at some point in their life. In children ages 8-15, the estimate is 13%. Mental illness affects individuals of all ages, backgrounds, sex, and social classes. Bringing positive and supportive awareness to mental illness is very important and organizations such as NAMI and Mental Health America use the month of May to spotlight ways we can stop the stigma, inform the public to reduce isolation and shame as well as support those seeking treatment for mental health disorders.
This year these organizations are focusing on 6 ways to boost mental health and general wellness. Although I’m not usually a fan of lists derived from the internet to fix things, I wanted to share a few ideas that I think are important to just say (type) outloud:
Spirituality- many people have their own practice of spirituality, whether that be going to church or being connected to a certain religion. Practicing mindfulness, meditation, restorative yoga and taking time in nature can also be spiritual. When we find purpose in ourselves and connect more deeply to our breath, we can work towards a state of remembered wellness.
Work-life balance- unfortunately our society today sends us the message that we have to work harder, longer, and accomplish more things in order to be successful. However, we can learn to set healthy boundaries with our work and ourselves. Set a start and stop time for your work, allow yourself time to disconnect from your phone and/or computer, take an actual lunch break during the day to find some quiet time and connect back to your breath. When we start to incorporate mindfulness and self care into our work life, we can work towards finding a healthier balance.
Social connection- isolation and loneliness can become more prevalent with mental illness. Finding ways to connect to your friends, family, and community can be a good way to improve the mind-body connection. Small group restorative therapeutic sessions are a great way to reconnect with loved ones in your life. Taking time to breathe together, move together, and restore together allows a whole new level of connection. In these sessions we focus on our connection to the mind-body-breath and allow ourselves to feel supported by the earth together. When we let ourselves experience conscious relaxation in a safe and supported environment, we begin to heal from the inside out.
*reference: Jaffe M.D., Adi. (2019). 6 ways to boost Mental Health and General Wellness [blog post]. Retrieved from https://www.psychologytoday.com/us/blog/all-about-addiction/201904/6-ways-boost-mental-health-and-general-wellness
monthly restorative practice:
This month I wanted to share a restorative therapeutic pose that can help invigorate the body, restore energy flow throughout the body and increase our sense of connection to the earth. Below I will lead you through a simple set up for a supported legs up the wall, or Viparita Karani.
*Option to use the mantra, “RA MA DA SA SA SAY SO HUNG”, A well-known mantra used to stimulate the body’s natural ability to heal itself, this mantra connects with the healing abilities of the earth and universe at large. Find a quiet space where you feel you can start to fully relax and follow the steps listed below:
Gather your props: 1 folding chair, 1-4 blankets, 1 yoga or exercise mat.
Find an open space by a wall and roll out a yoga or exercise mat (this is to prevent slipping of the chair on the floor).
Place the chair against the wall with the seat of the chair facing away from the wall.
Fold 1-3 blankets into a long rectangle shape, place one down the length of your mat and two others diagonal out from the sides (as if you were creating arm supports with the blanket).
At the ends of the arm blankets, roll up the ends to make small supports for your hands.
For added neck support, use a 4th blanket or a small pillow to place underneath the head and neck.
Begin to find your seat at the base of the center blanket, just in front chair. Look back and make sure your blanket/pillow is at a good distance to support your head.
Start to move your calves onto the seat of the chair (you can use a blanket here for added comfort). Make sure the back of the knees are not pressing hard into the edge of the seat.
Gently begin to lower yourself onto the support of your props below your upper body.
Begin to relax into the support below you. Starting at the top of your head release small groups of muscles, working down your body until you reach your feet. Soften your belly and breathe into the space between the bottom of the ribs and the hip points.
Stay in this posture anywhere between 5-20 minutes. Soften your thoughts and belly as your relax into the ground below you.
Slowly bring small movements back into your body and carefully bring yourself off of the chair and be mindful of the props around you. Come to a seated position.
Take a few moments here to reconnect to your breath and thank yourself for taking time for you.
Notice any changes or sensations throughout your body. Notice the thoughts you have after this position of restoration. Return to your day with a new sense of rejuvenation, renewed energy and improved circulation throughout your physical body!
xoxo,
Jesse