Mind Body Connection
The human nervous system is vast and all-encompassing. While the scientific discussion can be broken down into the parasympathetic nervous system and the sympathetic nervous system, the effect the actual system has on our minds and bodies at all times is absolutely constant. When we can better understand how our mind and body are completely linear with one another, we can also work to heal ourselves from within.
The purpose of the nervous system includes regulating stimuli, send signals between the brain and the body, and orchestrate reactions to perceived threats through stress responses, and other vital functions for perceiving, receiving, and dealing with information. It is from the synapses firing throughout our body and into our minds that we are able to experience the sensuous reality that is life.
Both the parasympathetic nervous system (PSNS) and sympathetic nervous system (SNS) are part of the autonomic nervous system, which functions to regulate involuntary and reflexive functions of the body. Each of these branches performs opposing responses for our systems. While the PSNS is responsible for “rest & digest” functions, the SNA is in charge of “fight or flight” stress functions. Basically, parasympathetic calms you down, helps you relax & recharge, and aids in the digestive process. The sympathetic is what drives us to wake in the morning, be alert, and interpret stress, stimuli, and stress. It’s vital to get a bit deeper into understanding each of these branches.
The parasympathetic nervous system can be understood as a bundle of nerves known as the vagus nerve. The vagal nerves carry signals among the brain, heart, and digestive tract. Not only do these nerves help with sleep & digestion, but they also affect mood, immune system responses, heart rate, blood pressure, respiration (breathing) skin & muscle sensations, speech, taste, & urine output.
How can we activate the parasympathetic nervous system to reduce stress?
By participating in PSNS stimulating activities, we can actually calm ourselves down, lessen the stress we experience, and rewire our nervous system to function more optimally.
Breathing exercises such as box breathing, pranayama techniques, or Vipassana Meditation
Some formats of yoga stimulate both the PSNS & SNS in beneficial ways: Ashtanga, Vinyasa, Hatha
Other formats of yoga stimulate primarily the PSNS: Yin & Restorative
Self-care like baths, saunas, warm showers, grooming
Outdoor activities like barefoot grounding or (safely) sunbathing
Aromatherapy
Any type of activity where your heartbeat is slower— a plus if you include a forward fold, inversion, or even lying down where your heart is lower to the ground
The sympathetic nervous system is the other half of the autonomic (automatic) nervous system, and is responsible for our stress responses. While it is also bundles of nerves starting in the spinal cord, this nervous system works in conjunction with the brain. The amygdala in the brain, responsible for processing emotions, senses a stressor and sends signals to the hypothalamus of the brain. Then, the hypothalamus or “control center” communicates through the nervous system to the adrenal glands. This causes epinephrine and acetylcholine, stress hormones, to be released.
As all of this is happening, we experience the four possible responses to threats: fight, flight, freeze, or fawn. We can either fight our perceived thread, flee from it, freeze and hope it goes away, or fawn and feign in an agreeable manner.
Because we are primal creatures with ancestors spanning many eras, our body and our brain does not know the difference between perceived stress and actual stress. This is a very important distinction, because stimulating our SNS is actually key in keeping our nervous system balanced overall.
How can we stimulate our sympathetic nervous system in a healing way?
More active types of yoga: Ashtanga, Vinyasa, Hatha, Hot Yoga, Power Yoga, HIIT Yoga
Exercise in general like hiking, biking, weightlifting
Active hobbies like gardening, content creating, pottery
If you are moving, you are stimulating
*Note: your body perceives exercise as stress, which is why it is imperative to warm-up and cooldown, as well as ensuring proper recovery through sleep, rest, self-care, stretching, etc.
Your nervous system is the communication pathway between your mine and body. This very connection is a fine balance, and by better understanding how to activate both systems in a consistent and healthy manner, you can truly control your experience while rewiring your neural pathways.
By Terran Smith
The Power of Yoga
"Yoga is 99% practice and 1% theory." -Pattabhi Jois, guru and founder of Ashtanga Yoga.
Yoga means to yoke. It is the union of the breath with the body. It is the union of the singular mind with Universal Consciousness. It is mindfulness in the present moment in the form of a moving meditation. Pranayama, or life force, is the result of yoga. It is the invigorating nectar of life and that buzzing that you might feel while laying in savasana (corpse) pose at the end of a yoga class.
I once worked with David Williams for a weekend in Johnson County, Kansas. He is the Westerner accredited with bringing Ashtanga Yoga from India to the United States in the 1960s. He resides in Maui and is kind enough to still make the occasional trip to the mainland to spread the ancient wisdom of yoga to the new generations. While lying in savasana during one of this classes that weekend in 2019, he told us the secret to yoga. The secret to yoga is right here. Right at the end. When you've given everything you have to your practice for 30, 45, however many minutes. When you finally surrender and let go. You lie back in your corpse pose, and you feel it. The pranayama. The life force flowing through you. That is the secret-- the magic, of yoga.
So if pranayama is the result, what do we do to cultivte it? Well, we do our pranayamic breathing, of course. Of which, there are many kinds. The complete yogic breath is considered to be the beginner's pranayama. It is the simple 4 second inhale into the diaphragm, up into the chest, and finally reaching the top of the breath at the clavicles. Followed by the 4 second exhale starting from the collar bones, exhaling out the chest, and finally ending the exhale in the diaphragm. The Ujjayi breath, or fire breath, is considered more of an intermediate technique, and consists of constricting the back of the throat in a Jalandhara Bandha (throat lock), which results in a consistently controlled steady flow of air in and out of the nostrils. Then there are times during Yin or Restorative or Savasana where we let go of all technique, and breath naturally. Whatever breathing technique you use in your practice, it is meditative. It cultivates the pranayama.
Yoga is not just breathing by any means. We also perform our asanas, or poses, whilst focusing on our breath. And yoga is far from only breathing and postures. It actually has an ancient and deep set of principles and ideologies, such as the 5 Buddhist Precepts and the 8 Limbs of Yoga in Ashtanga. While we won't get into the theology or theory of it all in this post, it's secure to say that the ancient practice of yoga has been passed on generation after generation for thousands of years.
Traced back in time as far as existing before Buddha, and yogic practices have been described in the ancient Vedas of Hinduism for many thousands of years. The core of yogic traditionalism is centered around the notion of the teacher passing onto the student and the student becoming the teacher, and so the tradition continues. There have been many different sages and gurus throughout history that have passed on tradition and helped mold the various forms of yoga we have in modern society today. This is the reason asanas are still said in the Sanskrit form in many classes. Sanskrit is the ancient academic language originating in India. It isn't spoken in modern times, but is still used for educational purposes and to continue the conservation of cultural importance.
The word yoga comes from the Sanskrit term yuj, meaning to unite the yoga practitioner with Universal Consciousness. When one unites the self with the universe, one is able to better control the mind. The ultimate goal according to the famous Hindu text and belief system, the Baghvad Gita, is moksha, which is enlightenment or liberation.
Yoga is absolutely a physical practice, but it is not exclusively a physical practice. It fully encompasses the mind, body, and soul in a moving meditation with the aim of achieving an enlightened existence and experience.
By Terran Smith
Power of Meditation
Meditation is the practice of fixating oneself in the present moment and experiencing, with purpose, the active awareness of existence combined with the passive stillness of non-judgment. It is the notion that letting go of control and taking note of the present sensory-based moment on an ongoing and consistent basis can provide a person with a newfound sense of enlightenment, contentment, peace, and, ultimately, moksha, or freedom from suffering. Are mindfulness and meditation the same? No, they have differences. Mindfulness is the intent and action of taking note of the present moment. Mindfulness is certainly a technique most necessary when meditating. Meditating is the act of utilizing mindfulness, breathing, stillness or movement, consistent awareness, detachment, and judgement-free awareness to achieve various types of physiological and spiritual benefits.
How does one meditate? Well, there are many different types of meditation. I, personally, am certified in what's called Vipassana Meditation. Vipassana translates from Sanskrit as meaning "breath observation." There are many different types of this one particular type of meditation. From focusing specifically and doing pranayamic breathing exercises during a moving meditation like yoga practice to Buddhist inspired traditional Vipassana where one sits in stillness and notices, without adjusting, the natural breath-- there are countless ways we can achieve meditation while observing our life force, or breath.
Here is a simple breath observation-based practice you can try anytime you have a few minutes to dedicate to this simple yet sublimely powerful spiritual tool:
Find a quiet place where you won't be distracted. If you need to use headphones to put on some calming music or atmosphere and quiet your surroundings, by all means, do so.
Sit in a cross-legged position, if comfortable. Make any adjustments to these directions as you see fit. This is your personal practice.
Place your hands on your knees, palms up, to be open to receiving any free flowing energy that may come during this session.
Ensure your spine is elongated, sitting up tall with your chest open and shoulders retracted.
Close down your eyes, keeping the muscles in your body soft, while maintaining an erect posture. This should create a good balance of softness/joy, or sukha, and stability/strength, or sthira.
oBegin to notice your breath. Do not try to change the way you begin your practice or the way your breath begins your practice.
Thoughts may begin to come into your mind at this time. Direct your focus back to your breathing. Remember the complete yogic breath.
Complete yogic breath: inhale starting in your diaphragm, continue as the breath moves up to your chest, and finish your inhale with the breath all the way in the collar bones. Exhale starting from your collar bones, feel your breath move down into your chest as you continue to exhale, and complete your exhale with the final air pushing out of your diaphragm.
Continue returning to your yogic breath as many times as you need to, as many times as thoughts come popping up.
Do not judge these thoughts. Feel free to notice them, letting them float by, and gently returning to the complete yogic breath.
Take your time and do not rush yourself or judge yourself in this process.
*Notes for success:
-Feel free to set a timer, so you don't feel uncertain about your ending.
-Do not feel obligated to start a time. If you'd rather be open-ended-- go for it. This is your space to do with and take up how you would like.
-If you need to lean against a wall or even lie down, do so. I am simply presenting the traditional Vipassana method, but it can be adjusted as you see fit. There are no rules here.
-Be consistent. Whether that's once a week, or once a month-- start small and commit. Set the time aside, whether it's 5 or 10 minutes at a time, is totally okay. You are worth taking time consistently to care for. Put it in your calendar, if needed.
-Consistency does not equal rigidity. It doesn't have to be at the same time, day, place, or anything like that. If scheduling is too tied down for you, go with the flow.
There are so many different styles of meditation. There are tons of guided meditation options that can be done with or without hypnosis, seated or lying down, while awake or to fall asleep to. There are chakra meditations, inner child meditations, visualizations, story book sessions, and so much more. The world is your oyster when it comes to meditation. You can be as creative or as structured as you would like.
But why do we meditate? Well, in addition to the whole idea of feeling calmer, more preseent, more mindful, there are many benefits from practicing meditation. "Feeling calmer," is a generic way of saying: improves stress, reduces anxiety, improves emotional regulation, increases sleep quality, enhances self awareness, lengthens attention span, may improve age-related memory loss, may help with addictive behaviors, aids with pain relief, and so much more.
Remember, you have all you need to meditate effectively right at your fingertips. Simply sit with yourself, and let yourself be. While it's sometimes easier said than done, it's absolutely always a positive experience that you deserve.
By Terran Smith
Yoga Poses for the Lower Chakras
When concerning ourselves with the chakras, aka energy centers within our bodies, we typically discuss a 7 chakra system here in Western civilization. Ancient Ayurvedic medicine concerns itself with sometimes 21 or sometimes many more chakras beyond that. For the purposes of this blurb, we will touch on the lower most four chakras: the root chakra, the sacral chakra, the solar plexus chakra, and the heart chakra. Sometimes people only include the first three mentioned as being a part of the "lower chakras;" however, I personally feel it is important to include an understanding of the heart chakra being involved whether you are dealing with the lower or upper three other chakras. This is because the heart chakra is what protects you, and it is always on guard and working for the betterment of all other chakras. Your heart is what you lead with, so it is always important to consider, in my professional opinion.
Be sure to be mindful of any physical or medical limitations you may have and ensure you have proper clearance from your physician before engaging in any physical activity. Feel free to modify any of the movements below to your specific ability level.
The root chakra, also known as the muladhara chakra in Sanskrit, is located at the base of the spine. When functioning optimally and wide open, it swirls with a red whirling light. It is associated with masculinity, primal needs, stability & security, financial wealth, groundedness and feeling tethered or connected to the Earth. It is your primal must haves for life-- food, shelter, safety. It navigates your relationship with your physical self. When closed or blocked, one may feel anxiety, have unresolved traumas to work through, experience fear or restlessness, or potentially have lower back pain. There could be changes in weight, reproductive or fertility complications, exhaustion, and general stress. Some poses to cleanse and ground through healing of the root chakra include:
Balasana (child's pose): the multiple connections directly to the floor provide a sense of grounding. Combine this with the gentle lumbar stretch this asana provides and feel your root chakra swirling.
Begin kneeling in tabletop on your hands and knees, which should be shoulder and hip-width apart.
Inhale and feel your diaphragm expand and your spine relax.
Exhale and sit your glutes all the way back onto your heels.
Rest your forehead on the ground, palms lay flat in front of you.
You can adjust having your knees closer together or further apart, depending on your preference. Closer together will provide a deeper lower back stretch, while further apart will provide a deeper hip stretch.
Supta Ardha Apanasana (reclined knee to chest pose): The connection of the entire spine to the floor alongside the lower back stretch create a wonderful environment for awakening the root chakra.
From a seated position with closed eyes or a softened drishti (gaze), use your hands to slowly guide yourself to a supine position, lying on your back.
Take a deep breath in with your legs straight in front of you and feel your spine relax.
Exhale and slowly bend your knees, lifting your heels off the ground as your knees come closer to your heart center.
Hug your knees close to your chest, releasing any tension in your lumbar.
Padmasana (lotus pose): The base of the spine is directly connected to the Earth as the hips are gently stretched in this stabilizing asana.
Come to a seated position. The drishti here is a softened gaze at the tip of the nose, or eyes closed.
Bring the blade of your left heel to the inside of your right thigh crease, with knees bent. This is a half lotus pose. This may be the comfortable variation for some practitioners.
For a more advanced and full expression of this asana, bring the blade of your right heel to the inside of your left thigh crease as well.
Regardless of choosing half or full padamasana in your practice, be sure to keep your Uddiyana Bandha (belly lock) active by pulling your bellybutton towards your spine. Engaged core is important in this empowering posture.
The sacral chakra is located in the hips, thighs, and reproductive organs. It is associated with desires, pleasure, femininity, creativity, passion and zest for life, sexuality, sensuality, and emotions. When functioning optimally it is a vibrant orange, encircling with bright ferocity. Also called the Svadhistana Chakra, and allows us to be passionate and creative and fruitful with our deepest desires when functioning optimally. When experiencing blockages, it may result in sexual problems, dissatisfaction in life, emotional imbalance, urinary tract problems or reproductive problems, low libido, self-punishing behaviors, addictive tendencies, poor boundaries, or the excessive need for control. Imbalance, too, may arise from unresolved trauma.
*An important distinction for this chakra: we store trauma and emotions in our hips. Our hips are so very important to release previous stress, trauma, and emotional build-up. Because our sacral chakra is associated with the hips, any yoga poses associated with stretching the hips will benefit this chakra.
Badha Konasana (butterfly pose): This bilateral hip opener also connects your heart directly to the Earth. Remember, the heart is always protecting. So when we ground the heart and simultaneously open the hips, we create great success for healing.
Find yourself in a seated position on the mat.
Bend your knees and bring the soles of your feet together.
Let your knees fall open gently as you hold the bases of your feet with your hands.
Inhale, lengthen your spine and sit up tall.
Exhale, let your heart stay open as you guide your chest toward the ground.
Your head may also touch the Earth. If you need to put a block, towels, or a bolster in front of your upper body or head, do so. Adjustments are always welcome.
Ardha Kapotasana (half pigeon pose): This unilateral hip opener allows you to more deeply individualize the healing of the left (Shakti, or feminine) and right (Shiva, or masculine) hip centers. The following instructions are for your right side half pigeon pose.
From a seated position, form a right angle with your knee toward ther right and the sole of yoru left foot facing West. The angle of your right leg should be no greater than 90 degrees. You may feel mor comfortable with the angle being at 45 degrees or even less. Find what is comfortable.
Ensure your outside of your right calf and thigh are flat on the ground as much as possible. Feel free to place a block under your knee or thigh, if necessary for comfort.
Bring your left leg straight out behind your so your left sole of your foot is facing the sky.
Square both of your hips parallel towards the front of the mat.
You may then inhalf, lengthening your spine.
Exhale, walk your hands forward as far as is comfortable. Lead with your heart.
Use blocks, towels, or bolsters as needed.
Repeat on the other side for balance.
Ananda Balasana (happy baby pose): This deep hip opener allows gravity to do the work. Your only focus is to allow your muscles to relax. Fully opening the sacral chakra hips while grounding the other chakras to the Earth allows for the sacral chakra to feel supported in opening their healing and stabilized by the other chakras' rooting to source.
Find yourself in a lying position, supine, on your back.
Inhale both knees up to your chest as though you are going to hug them.
Reach through your legs to your feet and allow each knee to open up towards the ground.
You can hold your feet with your peace sign fingers (index, middle, and thumb) around your big toes on each foot, or you can wrap all of your fingers around the soles of your feet.
Whichever case, make sure you are keeping the soles of your feet open towards the ceiling and your thighs parallel to the ground, as much as is comfortable.
You can do this pose bilaterally, both feet at a time, as is shown in the illustration, or you can do it unilaterally, one foot at a time. If you do it unilaterally, just leave whichever leg you are not stretching relaxed straight in front of you.
The solar plexus chakra is located just below your bellybutton. It is the powerhouse for energy and willpower. It is also known in sanskrit as the Manipura charka. Your vitality, ego, inner power, ability to get things done, and sense of self are located in this energy center. When open, this swirling vortext encircles with bright yellow light, like the sun. This area governs our fire element within us. It also aids in our digestive system, gall bladder, pancreas, liver, and general lower torso. Because this is our energy for life and our ability to digest our lives physically and emotionally, if this area is unbalanced, one may experience: digestive issues, stagnation or conversely overdrive/burnout, toxicity, exhaustion, overwhelm, inability to process events of life or emotions, lack of will, etc. Here are some ways we can support our energetic powerhouse with the movement of asana.
Bhujangasana (cobra pose): This pose allows you to simultaneously open your heart while also opening the solar plexus center. Finding a full stretch along the upper half of the anterior (frontside) body allows for optimum healing of this area.
Make your way to a prone position lying on your belly with your legs straight out behind you and soles of the feet facing the sky.
Bend your arms and press your palms flat into the mat on either side, just outside of your ribcage.
Retract your shoulderblades, allow your chest to open with a shining heart as your upper torso lifts from the mat.
Simultaneously, press the tops of your feet all the way to the tops of your thighs into the ground below you.
Parivritta Trikonasana (revolved triangle pose): Spinal twists provide a transverse (twisting) plane of motion, which is beneficial for the back, but also typically for the digestive system and solar plexus chakra. This unilateral asana allows for gentle tension in the torso, which aids in digestion and opening of the powercenter. It also opens the hips, meaning this pose is beneficial for the sacral chakra as well.
Start standing in moutain pose at the top of your mat. Step your left foot back behind you facing at a 45 degree angle with your foot flat on the mat. Keep your right foot and toes facing forwards towards the front of the mat.
Inhale and T-out your arms, right side facing forward, left side facing backward.
Exhale as you twist your spine and reach the left hand to the mat on the outside of the right foot. Feel free to use a block here if you need to.
Inhale and open your right palm and point your fingertips to the sky.
Find length on each inhale and allow yourself to relax into the posture a little deeper on each exhale.
Parivritta Archa Chandrasana (twisted half moon pose): This pose entices the senses with deep twists and active engagement in the entire posture for balance. Again, the spinal twist aids the solar plexus center in gentle activation as the heart opens, encouraging healing. The asana itself encourages you to believe in yourself and your personal power to reach the fullest expression of this movement. The following directions are for revolved half moon on your right side.
Start standing in mountain pose at the top of your mat.
Inhale and T-out your arms, shifting your weight to your right foot.
Allow your left foot to come straight out behind you, parallel to the mat.
Revolve your T of your arms so your left hand comes down on the mat in front of the right foot. Use a block here if needed. You can also just balance your fingertips to the ground, if you feel this is more stable.
Inhale your right fingertips open to the sky with your heart and chest fully open.
The fullest expression of this pose, you turn your head to the right to look up at your right side fingertips.
The heart chakra is located in your heart center. In Sanskrit, we call it the anahata chakra. It is the healing center of the physical, emotional, spiritual, and mental body. This area contains our love for the self and for all living creatures in Mother Nature. When functioning well, it is swirling with bright green energy. It can also be pink or have slivers of pink throughout. This chakra will always serve to protect and aid in healing of all other chakras, which is why I have included it in this article about the lower chakras.
Supta Baddha Konasana (reclined butterfly pose): Similar to the hip opening butterfly pose; however, you are lying on your back. There is also no need to bind your feet as shown in the above illustration. Follow directions below for an asana that will allow for optimum opening of the heart center.
Find yourself lying on your back in a supine position.
Bring the heels of your feet towards your glutes.
Bring the soles of your feet together as you allow your knees to open to either side.
Let your hands fall with palms facing up on either side.
If you want to deepen the opening of your heart cavity, place a bolster or pillow underneath your upper back. This will deepen the stretch of your pectoral and pectoral minor muscles.
By Terran Smith