asana – MEGAN BETTIS

Yoga for Anxiety

October 14, 2016March 18, 2017Leave a comment

Everyone experiences anxiety. Whether we’re working on a big project at work or in school, find ourselves running late, or have more chronic anxiety due to other elements in our lives – stress is a part of everyday life. Thankfully, anxiety doesn’t have to control you – and studies have found yoga can help!

Yoga requires focus and it teaches us to slow down, shut out the external world, and to be completely present in that moment. It occupies your mind, exerts your body, and soothes your soul. It allows space from your troubles, the never-ending to do list, eventually you may start to notice that your anxiety and worry begins to fade into the background until it completely evaporates. For me, personally, once I return to the world around me, everything seems a little bit brighter. And lighter. More manageable. And some days I really, really need that. (Read more about my relationship with anxiety here.)

These asanas, or poses, to help decrease anxiety by encouraging you to regulate your breath and relax your body by releasing muscular tension, providing your body and brain with fresh blood, oxygen, and other nutrients, and boosting those happy little sunshine endorphins. Plus, some of these poses can be challenging. They get you out of your own head. Who has time to worry about tomorrow’s presentation when you’re balancing on one leg trying not to crash in half moon?

Extended Puppy Pose (Uttana Shishosana) – Begin in a tabletop position with the wrists below shoulders and knees hip-width distance apart. Walk the fingertips forward, and allow your chest to melt towards the ground while leaving the hips in the air, directly over the knees. Your forehead can come down to the floor, or you can gaze forward, past your fingertips. Stay here for 5 rounds of breath.

Locust Pose (Salabhasana) – Lay on your belly with your forehead to the mat, palms beneath the shoulders with elbows hugged into the ribs, and legs together with big toes touching. On an inhale peel your upper body off the floor a few inches (you should be able to float the hands from the ground) with your gaze a few inches in front of you. Squeeze the lefts together and lift the legs, big toes still together and reaching the legs behind you. Hands can stay where they are, reach behind you (bound, as shown, or unbound), or overhead. Gaze should be on the floor a few inches in front of you to avoid compressing the back of the neck. Stay here for 3-5 breaths.

Bow Pose (Dhanurasana) – Begin in locust pose (shown above) with arms reaching behind you. Bend the knees and if your fingertips can easily brush the ankles, hold onto the outside your feet or the ankles and kick into the hands. Remain here for 5 breaths.

Downward-Facing Dog (Adho Mukha Svanasana) – Begin in a tabletop position with the wrists below shoulders and knees hip-width distance apart. Spread the fingers wide apart, tuck your toes under and on an exhale lift your hips into the air. Press the mat away from you with your hands, and rotate the triceps towards one another so that the “eyes” of your elbows are reaching towards the top of your mat. Shoulders press away from the ears, and drop the crown of your head towards the earth as you gaze past your knees. Keep a slight bend in the knees, lift the sitz bones towards the ceiling, and make sure that the outer edges of your feet are parallel. Eventually, the heels may begin to stretch towards the ground. Take 5-10 breaths in this pose.

Triangle Pose (Trikonasana) – Stand with arms reaching out like a “t,” and feet about wrist distance apart (or a little closer together). The outer edges of the feet should be parallel. Bring the left hand to the hip and turn the right toes towards the front of the mat. Reach the rib cage over the right leg, and when you cannot extend any further, bring the right hand to rest on a block, the leg, or the floor. The torso should stay flat instead of twisting down towards the floor, so that if you did this pose against a wall (which you totally can!) the torso, both arms, legs, shoulders, and hips would be flat against it. Eventually read the left fingertips towards the sky and gaze can be directed towards the floor, straight ahead, or past the left fingertips. Remain here for 5 breaths and repeat on the left side.

Half Moon Pose (Ardha Chandrasana) – Stand with arms reaching out like a “t,” and feet about wrist distance apart (or a little closer together). The outer edges of the feet should be parallel. Bring the left hand to the hip and turn the right toes towards the front of the mat. Bend your right knee (Warrior II) and reach the rib cage over the right leg. When you cannot extend any further, bring the right hand to rest on a block, the leg, or the floor 6-12 inches in front of the right foot. Begin to straighten the right leg and lift your left leg from the mat so that it’s parallel to the floor. The left shoulder should be stacked over the right, and the right hand should be directly under the shoulders. The left leg is reaching through the heel towards the wall behind you with the left toes flexed towards the wall that you’re facing. The left hip is stacked over the right. Eventually the left fingertips can reach towards the ceiling. Gaze can be towards the floor, straight ahead, or past the left fingertips. Remain here for 5-10 breaths and repeat on the left side.

Eagle Pose (Garudasana) – Begin standing, and slightly bend the knees. Transfer your weight onto the left foot and cross the right thigh over the right. Point your right toes towards the floor and wrap the right foot behind the left calf muscle, hooking the right toes around the left ankle.

Reach your arms out like a “t” and bend the elbows so that your fingertips are reaching towards the ceiling. Cross the arms in front of your chest (left over right) with the left elbow tucked into the crook of the right elbow. Leaving the elbows as they are, wrap the wrists and press the palms into one another (the right wrist should be closest to your chest).

Hold for 5 breaths and repeat, balancing on the right foot.

Camel Pose (Ustrasana) – Begin kneeling with the knees hip-width distance apart (knees should be directly under the hip points), toes tucked or untucked. Bring the hands to the low back/hips with fingers reaching towards the floor. Lengthen the tailbone towards the floor and draw the elbows towards one another behind you. On an inhale lift the ribcage and on an exhale take a slight backbend. Hands can stay at the hips, or they can move to the heels. Press into the feet and think of sending the hips towards the top of the mat. Gaze can be towards the ceiling, or you can drop the crown of the head towards the floor if it isn’t uncomfortable for the neck. Remain here for 5 breaths.

Bound Angle Pose (Baddha Konasana) – Begin seated. Bend your knees and bring the soles of the feet together. Eventually begin to draw the feet towards your groin and press into the outter edges of the feet, opening your feet like a book so that you can see the soles. On an inhale sit as tall as possible, and on an exhale start to fold forward, leading with your sternum. Keep the back as flat as possible. Stay here for 5-10 breaths.

Bridge Pose (Setu Bandha Sarvangasana) – Start laying on your back with hands by your side, palms down. Bend your knees and plant your feet hip-width distance apart with the heels drawn in close towards your glutes. On an inhale press into the hands and feet and lift the hips from the mat while drawing the inner thighs towards one another to ensure the knees remain over your heels. Scoop your tailbone under and shift your weight into your feet to take pressure off of the low back. For more opening in the chest, begin to draw the shoulders beneath you, maybe even interlacing your fingers behind your back and pressing your fist into the mat. Remain here for 5 breaths.

Fish Pose (Matsyasana) – Begin seated with knees bent and feet planted hip-width distance apart. Keeping the legs where they are, lower to the elbows which are beneath your shoulders and hands reaching towards your feet (forearms should be parallel and hugged closely in towards your body. On an inhale, press into the palms and lift your ribcage towards the sky. Gaze can be focused towards the ceiling, and if it isn’t uncomfortable for your neck, begin to drop the crown of the head towards the floor. Eventually the crown of your head might actually rest on the ground. Variations include squeezing the legs together and floating the feet and arms, or with legs in padmasana (lotus pose). Stay here for 5 breaths.

Yoga Poses for Seasonal Allergies

April 28, 2016March 21, 2017Leave a comment

The pollen vortex has sucked me in, swirled me around, and tossed me back and forth a few times for good measure before spitting me out again. In short, seasonal allergies have made me their b*tch. Itchy eyes, snotty nose, swollen sinuses, coughs, sniffles, wheezes… there is no Neti pot, herbal tea, bee pollen, local honey, or over the counter allergy med on this beautifully blooming earth that can save me.

Thus, I find myself turning my focus towards yoga. Again. Here are some asanas, or poses, that can help to relieve some seasonal allergy symptoms. Good luck!

Alternate Nostril Breathing (Nadi Shodhana) – This breathing technique helps calm the mind, enhance rest and relaxation, and support the circulatory and respiratory systems.

Begin in a comfortable seated position. Place the left hand to your left knee, palm facing upward. Bring the right pointer finger and middle finger to the space between your eyebrows, also known as your “third eye.” Seal your lips, inhale and exhale through your nose. Close the right nostril with your thumb, and inhale through the left nostril. Close the left nostril using your ring finger (both nostrils are now sealed), pause for a moment, and lift the thumb exhaling through the right nostril. Repeat for 10 rounds of breath.

Seated Side Stretch – This stretch gently releases the intercostal muscles (the muscles between the ribs) which can become overworked and exhausted due to wheezing and coughing. Their primary job is to help expand and shrink the size of your chest cavity as you breathe.

Begin seated in either Sukhasana (easy pose, aka: criss-cross applesauce) or Vajrasana (thunderbolt pose, aka: sitting on your feet). Reach arms overhead on your inhale. Exhale, fold to the right, bringing your right fingertips to the floor. Keep the sitz bones grounded, avoiding letting the left hip lift. Stay here for five breaths. Repeat to the left.

Cow Pose (Bitilasana) – Stretches the front side of the body and abdominal muscles, which can get tight and sore with constant coughing.

Start on hands and knees with a flat back or in “tabletop” position. Hands should be beneath the shoulders and knees hip-width distance apart. As you inhale, lift your heart and tailbone towards the sky, allowing your belly to drop towards the floor. Exhale, returning to a neutral spine. Repeat 10 times.

Supported Shoulderstand (Salamba Sarvangasana) – Helps to improve drainage and open nasal passages. Hold for one minute or less to avoid creating sinus pressure.

Lay on your back with arms alongside your torso, palms down. Bend your knees and plant your feet on the floor about hip-width distance apart (approximately two fists between your feet). Press your shoulders and palms into the floor, while hugging the knees into your chest (feet will no longer remain on the ground). As your tailbone and pelvis begin to lift from the mat, bend your elbows and bring your hands to the back of your torso (try to keep the elbows drawing towards one another, and in line with the shoulders. Raise your pelvis so that it is directly over the shoulders and the torso is perpendicular to the floor. Begin to straighten the legs, extending your heels towards the ceiling. Flex your toes towards your shins and squeeze legs together. To avoid pressure on the cervical spine, push your shoulders into the floor so that the back of your neck floats away from the floor. Gaze towards the chest, making sure not to turn the head to either side. Stay here for 5-10 breaths.

Plow Pose (Halasana) – Releases muscles in the back of the neck and base of the skull, which helps to loosen and clear drainage.

From Sarvangasana, bend at the hips and allow your feet to move towards the ground overhead. You can continue to press hands into the back of your torso, or you can release your hands from the back and stretch the arms out behind you on the floor, palms down. Another option is to interlace your fingers behind your back and press your first into the floor. Stay here 5-10 breaths. When you’re ready to move out of the pose, bring hands to your back and lift back into Svarganasana. Lower on to your back, slowly and with control, one vertebra at a time.

Fish Pose (Matsyasana) – Opens the chest and neck, while stimulating the thymus gland. The thymus gland is located behind the sternum and between your lungs, and produces T cells which contribute to the body’s immune system.

Begin seated with knees bent and feet planted about hip-width distance apart. Keeping the legs where they are, move to a reclined position with your elbows beneath your shoulders and hands reaching towards your feet (forearms should be parallel and hugged closely in towards your body. On an inhale, press into the palms and begin to lift your ribcage towards the sky. You can look towards the ceiling, and if it isn’t uncomfortable for your neck, begin to drop the crown of the head towards the floor. Eventually your head might actually rest on the ground. This pose is traditionally done with the legs in Padmasana (Lotus Pose), but for most people it’s most comfortable with the knees bent, or legs straight and toes flexed towards the shins. Stay here for five breaths. On your last exhale, lower your torso and head to the ground and hug your knees into your chest.

Indifference

June 10, 2015June 28, 2019Leave a comment

The opposite of love is not hate, it’s indifference. The opposite of art is not ugliness, it’s indifference. The opposite of faith is not heresy, it’s indifference. And the opposite of life is not death, it’s indifference. -Elie Wiesel

I’m a passionate person. I get stupidly excited by ballet, music, yoga, books, boys, bubbles, smiles from strangers, puppies, pretty photos, flowers, quality time with friends, breakfast tacos – and a thousand other things in between. Things that excite me illicit an actual emotional response. Oh, man…. and I am one of those people who experiences emotion acutely. There are times that I worry that my heart literally explode in my chest with sadness… or joy.

I spent a large portion of my 20’s wishing I didn’t feel things so intensely. Wishing things didn’t affect me, and thanks to an emotionally stunted boyfriend (he’s an amazing man, and we’re still friends), thinking I was crazy. Many moons later, I look around and notice so many individuals wandering aimlessly. Searching. Unhappy. Because they’re bored. There’s nothing they’re excited about. Nothing that makes a stomach drop or a heart flutter before skipping a beat. And while being passionate can sometimes be overwhelming and exhausting, I can’t imagine anything worse than being indifferent.