Yoga Tips in Less Than 2 Minutes!
Click each image to get the full scoop in only 30 Seconds.
Click each image to get the full scoop in only 30 Seconds.
I was living in San Francisco. After hanging up the phone I kept crying with grief off and on all afternoon. I remember clearly what happened later that day.
My then boyfriend, now husband, sat down next to me on the edge of the bed in the light filled room. He said, he had a romantic plan all lined up. But since I was so sad, crying with grief, he decided to scrap the plan and try to cheer me up now. He handed me a small box. I opened the box and inside it was an engagement ring. I burst out crying once again. For a moment he may not have thought it was the right thing to have done. However this time my tears were tears of joy. I was not crying with grief. I gave him a great big embrace.
I have learned from the teachings of my guru Paramhansa Yogananda that normal life is a life of duality; hot and cold, light and dark, pain and happiness. When you can live squarely in the center of these opposites, in full awareness of opposing emotions, feeling them both but not being highjacked by either, you are moving into the realm of self-realization.
I don’t claim to be living in that space 24/7. In fact sometimes I find it harder to be there when life is not so extreme. When life is so-so, you can get through each day unchallenged. Your habits take over most of what you do. However, unless you are among the few who has carved out habit after habit of clean living, healthy relationships and spiritual practices such as meditation, your habits ultimately will take you in the wrong direction.
Grief is an emotion to be in, move through and to sometimes remember. Though you are meant to grieve, you were not meant to stay stuck in grief. While mourning you can still have happiness in your life. While crying with grief you can still smile with joy. You can be in all honesty experiencing two opposing emotions at once. How long your grieving process will take cannot be quantified. The process will take whatever time it needs.
My yoga practice has been my rock through difficult times. Last year alone, three members of my family died. Sometimes my practice is long. Sometimes it is short. But I do practice. I also know from the yoga teachings that community and mentors are important to help you get through the rough times and move forward during the good times. This has been true for me.
MOVE: When you are wanting to be inward, practice child’s pose. You can modify and use props as needed so that your body will be comfortable and relaxed in the pose. You can even sit in a chair with one or more pillows on your lap. Lean forward and rest on the pillows.
To feel more expansive practice chest expander. Either variation of the pose pictured above will work.
BREATHE: Deep breathing is probably the single best yoga practice for grieving. Full Yogic breathing is recommended as is blowing breath, sighing breath (just like it sounds, let out deep sighs) and lengthening your exhalation. Here is a video practice for deep belly breathing.
CENTER: Sit tall and relaxed. Take a few breaths. Acknowledge your sadness. Be ok with it. Then practice gratitude. Think of all that you are grateful for. Listen to my short 3 minute talk on the benefits of practicing gratitude here.
COMMUNITY: Having a community of support is important. Also give yourself some time alone. Find your own balance between being with others and being by yourself. If you would like an online supportive community, come hang out with us in the Stress Free Zone, a private Facebook Group. We keep our posts positive in the group. It is ok to reach out for support, by saying something like “Hi tribe. I could use some virtual hugs today. I am feeling grief.” Keep brief without the details. You will find support. And when you read others posts, support them if for no other reason than it will make you feel better. Click here and ask to join the Stress Free Zone.
If you need more support a yoga therapist or other trained medical professional can help you. Do not hesitate to reach out for medical help if you think you might need it. Click here for online yoga therapy sessions with me.
So whether you find yourself crying with grief or smiling with joy, take a deep breath, move, breathe and center. I hope to see you in the Stress Free Zone.
What has helped you deal with grief? Let me know in the comments below.
We pound them on the ground, we enclose them and tie them up and we expect them to hold us up and get us where we want to go. It’s real easy to take our feet for granted – until they hurt.
My family has been having foot issues lately – like broken toes, plantar fasciitis and other foot pain. I leave the care for broken toes to the medical doctors. However basic aches and pains can be effectively helped through simple 2 Minute Yoga moves. You still may need to see a heath care provider, but the following simple practice is helpful for most foot conditions.
These 2 Minute Yoga Moves are especially good at preventing foot issues. So, please start practicing them today!
Like it or not, even if you run, or work-out, sitting for prolonged periods of time is worse for your health than smoking!! In the last couple of years there has been mounting evidence that sitting for prolong periods of time increases one’s risk for diabetes, heart disease and even some cancers. This holds true even for people who do exercise such as running regularly!
There is something about the physiological changes that occur with prolonged sitting that increases one’s probability for contracting some diseases as well as lowering life span. The new statistics show that prolonged sitting is actually more dangerous than smoking!
2 Minute Yoga to the rescue! If you ever needed a good reason to take short yoga breaks through out the day, this sounds like one to me. Researchers have not come up with a specific recommendation for how often one should take a break nor how long the break should be. We just know the old saying “move it or loose it” is taking on a more serious tone than ever before.
If you click here to sign-up for our newsletter today, you will also get four 2 Minute Yoga lessons for free. You will be glad you did!
Nicole DeAvilla: When I look at the yoga postures pictured in your book, they look like regular postures that one might see in any yoga class. If the postures are the same, what makes this practice different?
Gyandev McCord: In Ananda Yoga, the physical positions are seen primarily as the foundation from which a deeper practice can spring. That deeper practice involves working directly with the life-energy that the postures awaken, so as to raise consciousness.
ND: Why did you want to write this book?
GM: More and more people have experienced yoga postures on a physical level, and many of them sense a spiritual potential in the practice, and want to explore that potential. I wrote the book to support those people as well as teachers who want to (or perhaps already) teach the spiritual dimension of yoga.
ND: What is a simple practice that could be done in about 2 Minutes to connect to the spiritual or higher awareness aspect of yoga regardless of a person’s religious beliefs-even if they are an atheist?
GM: Higher awareness may seem esoteric or inherently religious, but it’s simply about finding a happiness that doesn’t depend on external circumstances. When you feel happiness, there’s a lot of energy in the forefront (prefrontal lobes) of the brain. Conversely, when you bring more energy to that location, you naturally feel happier. Here’s a quick exercise that can help you work with your energy to accomplish that. It’s called the Full Yogic Breath Flow:
Stand upright and take a full yogic inhalation: the belly expands first, then the lower ribs, then the chest. As you do a full yogic exhalation (chest relaxes in, then lower ribs, then belly), come into a forward bend. On your next full yogic inhalation, draw your hands up the front of the legs and torso (almost touching the body) as you come upright and stretch the arms overhead, gazing slightly upward. On the ensuing full yogic exhalation, glide your hands down the front of the body (again, almost touching it) as you return to the forward bend. Continue in this way for 5-6 breaths. As you inhale, try to feel the natural magnetism of the hands helping to light energy to the brain. As you exhale, feel that your hands are wiping away any traces of fatigue, restlessness, or discontent.
If you would like to learn more about Gyandev McCord and connect with him through Social Media, please follow him and visit his website which is where you may also purchase his books.
Personal Website: www.waystofreedom.com
(where his products are sold)
Main Website: www.expandinglight.org
Dr. Christina Hibbert: I have had enough drama in my life to last a lifetime. In 2007, my sister and brother-in-law died, we inherited our two nephews, I gave birth to our 4th baby, and we went from 3 to 6 kids almost overnight! We faced challenging family relationships, a court battle, and plenty of other things as we struggled to heal and create our new family. I wrote about these experiences in my new book, This is How We Grow.
Now that I have six kids, I don’t have time for drama. We focus on the things that matter most, and everything else simply has to go. I’ve learned this through my life challenges: Only a few things really matter in life, and if we don’t pay attention, we will miss them.
ND: People are very busy these days. Do you have any simple tips – something that can be done in “2 Minutes” or easily incorporated into ones daily routines to help them have a Drama Free Zone?
CH: 1) Breathe. Inhale slowly, deeply, down to your toes, for the count of ten. Exhale, slowly and deeply, forcing all the air out of your body, for the count of ten. Repeat ten times. Breathing is one of the best ways to calm our body and mind and to reduce any temptation toward drama. Practicing breathing each day helps us improve and naturally turn to our breath in times of stress.
2) Challenge the thoughts you hear in your head. Stop. Listen to what you’re telling yourself. Ask, “Is this true?” and “Is this helping or hurting me?” Then, you can choose to change your thought and replace it with something more healthy and helpful. With practice, this can be one of the best tools to reduce drama in your life. (More on this, read this post: Change Your Thinking (& your life!) with a thought record!)
ND: With 2 Minute Yoga we often practice patience, gratitude, cheerfulness and joy. In your new book, This is How We Grow: a psychologist’s memoir of loss, motherhood, & discovering self-worth & joy, one season at a time you write about these themes as yearly practices. Could you please tell us briefly how practicing them has been helpful for you?
CH: Having a yearly theme helps me focus on just one important life skill, quality, or trait I hope to develop. My years of patience, gratitude, cheerfulness, and joy helped me heal through tragedy and grief, and helped me eventually flourish in life again. I still practice the skills I learned in those years: I practice patience each day with my kids, husband, and myself. I focus on gratitude each morning, to keep me full of light and love. Cheerfulness is a wonderful practice; I smile through the tough moments and find they’re usually not as bad as I think. And joy—well, I’ve learned we are all made of joy. Under the stress and drama of life, joy is waiting. Dig down and uncover it for yourself! Life will be so much more meaningful and beautiful if you do.
The Launch date for Dr. Hibbert’s new book, This Is How We Grow, is November 13th. She is giving away FREE Kindle Downloads of her book and many other gifts, so you will not want to miss celebrating her book launch with her on Nov. 13th. Click Here for details!
If you would like to learn more about Dr. Hibbert and connect with her through Social Media, please follow her and visit her new website.
Dr. Christina Hibbert www.facebook.com/drchibbert
This Is How We Grow www.facebook.com/thisishowwegrow
Twitter: @DrCHibbert #TIHWG!
Website and blog: www.DrChristinaHibbert.com
And join her This is How We Grow Personal Growth Group! Free. Online. Growth. What more could you ask for? http://www.drchristinahibbert.com/introducing-my-this-is-how-we-grow-personal-growth-group-join-today/
To get your FREE copy of The 2 Minute Yoga Solutions 7 “QUICK TIPS” to Squash Stress and Beat Back Pain, by Nicole DeAvilla, sign up for the newsletter to the right.
Once you have read your free e-book, please let us know how the 7 tips have helped you by commenting below.
Last year the International Association of Yoga Therapists developed Educational Standards for the training of Yoga Therapists. This was the first big step in groundbreaking work to further professionalize the work and training of yoga therapists.
I was honored to join the first Accreditation Committee, this summer, which is charged with the task of implementing the Educational Standards. It’s no easy task as you can imagine!
Fortunately, I work with a dedicated and talented team of experts. Everyone truly wants what is best for the field of yoga therapy. We all respect the rich and varied traditions and emerging new perspectives on Yoga Therapy. We are responsive to the thoughts and input from existing yoga therapy schools and individual yoga therapists.
In June we will be giving presentations and answering questions at the Meeting of Schools and at the Symposium of Yoga Therapy and Research (SYTAR). Topics will include the process of accrediting yoga therapy schools, grandparenting qualified individuals already working as yoga therapists and future directions.
This is a very exciting time in the field of yoga and yoga therapy. I will be sharing more with you soon. As one of the pioneers in yoga therapy it is wonderful to see these developments.
The great yoga Master, Paramhansa Yogananda said, “The minutes are more important than the years.” What he meant is that most people often think of big goals and have great expectations about how their lives should be. However, day-by-day, minute-by-minute they are either doing nothing to further their goals or they spend countless minutes – adding up to years – in counter productive pursuits.
Yoga teaches us to be in the present moment. If we waste time thinking about how things should have been from the past or how they should be in the future, we are wasting the precious moment of now. Only in the present moment do we have the power to overcome past circumstances and shape the future.
No matter how busy we are, we all can take 2 Minutes to do something that can help improve our health, happiness and success. Those 2 Minutes are time spent in the present moment. As we become more aware and more regular in our 2 Minute Yoga practices, we begin to value those precious minutes and make better use of them throughout the day.
The familiar saying, “The road to Hell is paved with good intentions”, further illustrates the importance of doing something, however small, is better than doing nothing. Too often people wait until they have lots of free time to do the things they know are important to do. Alas, lots of free time may never come. And often when it does come we seem to forget the wise plans we had until it is too late.
So take a minute now and take a few deep breaths. Be aware of all that is happening in the present moment. Take pleasure in being in the moment. Smile and keep on smiling. Know that you do have something to smile about – you just improved your health and well being with your smile.
I am Friends of Ricki, Friend of the Week!
Everyday this week on Facebook and Twitter you can join me in conversation about a variety of topics. For example for “Monday Moments” I will be talking about retreats and taking time for yourself for rejuvenation and renewal. I will want to hear from you about what you do (or don’t do) to take care of yourself. Later in the week we will cover Love and Relationships, Health and Wellness, Tech, Social Media and Business and last but not least FUN, Lifestyle and Fashion. All the topics will be covered by a Yoga point of view.
If you miss a day – don’t worry. You can access the videos and conversations on Facebook at your leisure. I will be spending a lot of time on Twitter this week. I would love to hear from you in the Nest as well!
On Friday it would be really cool if you join me for the Ricki Lake Show Friends of Ricki Live Chat on Twitter: 10:00 am PST/1:00 pm EST. The first half of the hour someone from Fox TV who works on the Ricki Lake Show will be interviewed and I will be interviewed during the second half. If you have never been to one of these chats they are really fun and lively as everyone joins in the conversation.
Here’s how to join in the fun this week:
Go anytime to The Friends of Ricki Face Book page – http://www.facebook.com/friendsofricki There will be a daily video of me talking about the day’s topic with an invitation for your comments below it. And I may have a few posts in the “Recent Posts by Others on Friends of Ricki” section. As always, we like it when you “like” on Facebook. And we LOVE it when you comment. Be sure to check back later in the day/next day as I will have answered questions if you have any and at the least will be thanking you for your comment.
On Twitter join in at anytime 24/7 by using the hashtag #FriendsofRicki. I won’t be up 24/7 but if you mention me, you bet I will see your post and respond. My handle is @NicoleDeAvilla.
I am pictured here on The Ricki Lake Show set at Culver Studios with Founding Members, Heather, Stephen, and Adryenn and last week’s Friend of the Week Amanda. We were invited to tweet and post live during the taping of the first ever Social Media TV Show that allowed guests to take pictures and post during the show.