5-Minute Mindfulness (16 page)

If you’re inflexible, with tight hamstrings and a tight lower back, you may want to create more flexibility and space within your body, your primary goal being to increase physical comfort and range of motion.

If you’re extremely stressed out, suffering symptoms such as headaches and lower-back tightness, you may want to focus on relaxation, breathing, and meditation techniques as a way to manage stress and tension.

If you are recovering from illness or surgery, you may be interested in passive yoga postures.

If you’re very athletic, you may want to be very active and challenged, sweating, building strength, and developing a leaner body.

The best way to explore all of the various styles of yoga is to sample several different classes until you find one that satisfies your needs. Classes vary widely in terms of asanas, pranayama, athleticism, relaxation, and more.

What do you want to get out of the experience? The teacher is an important factor in your decision. Ask the teacher for his/her credentials and background. The match between student and teacher is crucial. After attending a class, ask yourself:

• Did I receive attentive guidance from the teacher, or did I have to look around the class and imitate the other students?

• Do I feel a little sore from using my body differently, or did I actually get injured in class?

• Am I feeling energized and calm, or do I feel frustrated and stressed out?

• Was the class small enough for me to get the amount of individualized attention I want?

• Did I feel comfortable and at ease?

• Were the teacher’s instructions clear enough that I could follow and learn from them?

SO MANY ASANAS, SO LITTLE TIME

Asanas are a vital part of yoga. The postures are more than physical exercises. They clean, control, and discipline the mind and body; sharpen the natural intelligence; and awaken every cell in the body. There are literally hundreds of yoga poses; the many different types of asanas help tone, balance, and stimulate every part of the body.

You’ll learn more of these asanas as you continue your practice, along with how to put them together in sequences for best effect. (This is why it’s good to try out lots of yoga teachers and classes, which will expose you to different asanas and different sequences.)

DEEPEN YOURSELF—WITH BODY AND BREATH

The breath is the vehicle for
prana
, the vital life force. It is the universal energy that sustains all life. The prana enters the body upon inhalation, supplying every cell with energy, oxygen, and nutrients. With exhalation, waste and toxins are released. The breath is the bridge between the physical and spiritual worlds.

THE ANATOMY OF THE BREATH

The lungs are not made of muscle tissue, but they have elasticity and can receive the actions of surrounding muscles. The lungs must depend on muscular action for their expansion and contraction.

It is the diaphragm, the
intercostals
(the muscles located between the ribs), and the abdominal muscles that play a key role in breathing. The diaphragm, located in the chest, is a large umbrella-shaped muscle responsible for 75 percent of the work. It attaches to the top of the
sternum
(the breastbone); the middle and lower ribs; and to the first, second, third, and fourth lumbar vertebrae in the lower spine (inserting on the back of the body). Under the diaphragm lies the abdominal organs and above it the heart and lungs.

With inhalation, the diaphragm comes down toward the abdomen and expands, making room for the incoming breath. Upon exhalation, the diaphragm rises up to release the air. As the lungs expand with the inhalation, the abdomen expands, the intercostal muscles lengthen and spread laterally, and the top chest (near the collarbones) expands and broadens.

This entire process is reversed during exhalation. The breath is squeezed out of the belly, the ribs and intercostal muscles contract, and the breath is pushed out of the body.

BREATHE LIKE A YOGI

When you begin practicing yoga, your respiration may be shallow, with small, fairly rapid breaths. The average person breathes sixteen to eighteen breaths per minute. As you continue your yoga practice, your rate of breath will become slower, and each inhalation and exhalation will become longer and fuller. Deeper breaths allow the energy to reach every cell.

The yoga postures open the body to receive the breath, resulting in increased elasticity of the lungs and intercostal muscles. Forward bends stretch the back of the body and fill the back of the lungs, backbends open the front of the body and the front of the lungs, and lateral bends lengthen the sides of the body and the space between the lungs (the intercostal muscles). Inversions bring greater oxygen and blood flow to the brain.

In yoga, the body is considered to be a container for the life force. The nervous system is the electrical circuitry, which conducts the energy of the body. The spinal column houses the central energy channel, called
sushumna
, and is the central energetic pathway. Two other main pathways are the
pingala
, to the right of the sushumna, and the
ida
, on the left side. Balance between the ida and pingala increases the energy flow to the sushumna. The ida channel cools the body and corresponds to the parasympathetic nervous system, while the pingala heats up the body and corresponds to the sympathetic nervous system. These main channels correspond to the central nervous system and are called
nadis
. There are thousands of smaller nadis comprising the peripheral nervous system. When awakened through meditation,
kundalini
(serpent power) energy rises up the spine (the sushumna), opening the various energy centers in the body and causing spiritual evolution within the individual.

Yogic breathing is almost always done through the nostrils. The nose is a complex and extremely efficient filtering system for foreign particles. As the breath enters the nostrils, it is moistened and warmed to body temperature. Breathing through the nose allows for deeper, fuller, and more controllable breathing.

Mouth breathing is for those times of athletic competition, such as sprint running, when the body is in oxygen deprivation due to the excessive demands being placed on it. Then, mouth breathing becomes the last resort. For these reasons, it is considered a waste of energy to breathe through the mouth.

THE COMPLETE BREATH EXERCISE

Lie down, with knees bent and feet on the floor, and begin breathing through your nostrils and observing your breath. Become aware of the natural length of your inhalation and exhalation and the pauses in between. Remain relaxed, without changing or forcing the breath. Let the breath flow smoothly and evenly. Relax your facial muscles and jaw.

Now, place your hands on your lower abdomen, allowing them to rest there lightly. As you breathe in, feel your hands fill with your breath as your belly gently expands. Upon exhalation, notice how your belly contracts, moving away from your hands and receding into your body. Spend ten to twelve breaths observing the movement of the breath in your belly.

Next, lightly place your palms on your lower front floating ribs. Let your wrists relax down to your body. Again, let the breath come into your hands upon inhalation, and feel your ribs contracting on exhalation. Do this for another ten to twelve breaths.

Last, place your hands on the collarbones, and on the inhalation, observe the breath filling the area under your hands. Notice how your top chest recedes with the exhalation. Practice this for ten to twelve breaths.

Then allow your arms to come back to your sides, palms facing up. Continue to watch your breath, feeling the three-part breathing pattern. You may find that the breath comes in more easily to one area than it does to another. For example, initially, on inhalation, many people find it difficult to fill the top chest. Over time and with practice, you will be able to breathe more fully and deeply, filling your entire body with the breath.

RAISING THE ARMS WITH THE BREATH EXERCISE

Stand with your feet directly under your hips. Plant your feet firmly on the floor, and lengthen up through your legs and your spine to the top of your head. Have your arms at your sides, palms facing forward. Begin normal, relaxed breathing through the nostrils.

As you inhale, raise your arms slowly, feeling your belly fill up, then feeling your ribs expand and the top of your chest broaden with the breath. Let your expanding belly, chest, and ribs help you to reach your arms up. At the top of the inhalation, the arms will be over your head. When exhalation naturally starts, press your palms down as you watch the breath leave the top chest and squeeze out of the lungs and the belly. Allow the pressing down of your palms to help push the breath out of your body. Practice coordinating the lifting and lowering of the arms with the flow of the breath.

Do at least five breaths this way. Be aware of how you feel after this experience. Do you feel more grounded and internally connected? Are you calmer and more focused?

This breathing exercise is a wonderful way to learn about your breath and is also excellent for opening and warming up the body. Don’t worry if your inhalation is finished before the breath reaches the top chest. With practice, your exhalation will become longer, and this will positively affect the length of the inhalation.

STRENGTHENING THE DIAPHRAGM EXERCISE

The diaphragm is a large and powerful muscle involved in the respiration process. Like any muscle, it needs to be exercised for it to become strong and function optimally.

Lie on your back, and place a 10-pound sandbag (or a bag of rice or flour) on your abdomen, just below the floating ribs. Then lie back and breathe normally, without force or strain, for five minutes. Don’t try to lift the sandbag. Let the breath touch the sandbag. If you feel fatigued before five minutes have passed, lessen the duration of the exercise.

You will feel the weight of the sandbag as your chest rises and falls, but do not consciously try to lift the bag. Let your breath and the sandbag exercise your diaphragm muscle. A strong, not tense, diaphragm muscle will lead to fuller, deeper, and more efficient breathing and will also aid in the pumping and circulating of the lymphatic system.

After five minutes, take the sandbag off the diaphragm, and continue to observe your breath. You may notice a difference. Practice sandbag breathing for five minutes a day, gradually building up to ten minutes. Do this for a month, scheduling yourself for three days of practice and then one day off. Observe the changes in your breath. Your breathing will deepen and become more efficient, and the diaphragm will be stronger. This exercise can be repeated anytime to exercise and strengthen the diaphragm.

COORDINATING BREATH WITH MOVEMENT EXERCISE

Coordinate the breath with your movement. This is how to harness the vital energy necessary to move through the pose with ease.

In general, the inhalation is done while creating extension and expansion in the body. This is the preparation for the pose. Most movement into a pose is performed upon exhalation. An elongation of the front of the body will encourage inhalation, while a curling and shortening of the front body will invite exhalation. The exhalation also contracts the abdominals, which provide support and stability for the lower back. Coming down into a pose is done on the exhalation, and coming up out of a pose is done on the inhalation. Continuous breathing is vital regardless of the synchronization with the movement.

5–MINUTE BREATH CHECK–IN

Observe your breath during the day. Check in with your breath every hour at a specified time. Slow down, and tune in to the quality and length of the inhalation, exhalation, and the pauses in between. Notice if the breath is smooth or ragged, shallow or deep.

Take several breaths through your nostrils and then through your mouth, observing the differences. Was the length of the inhalation and exhalation the same? Does your mouth feel dry as a result of breathing through the mouth? Which style feels more comfortable? Initially, breathing through the nostrils may be difficult. But, soon, nose breathing will become more comfortable and natural.

ALL ROADS LEAD TO MINDFULNESS

Yoga is a time-honored way to rejuvenate your body, but there are many other ways you can experience mindfulness. Some people may experience it when running; hence, the runner’s high. Others may experience mindfulness hoofing it on the hiking trail, rowing on the water, surfing the waves, biking the roads, swimming the seas, throwing hoops, swinging clubs, pulling weeds, or pounding the heavy bag. Be sure to explore any and all avenues for refreshing and renewing your body, on your own or with like-minded souls.

Just remember that in a pinch, mindfulness is as close as your yoga mat.

MINDFUL BODY, MINDFUL TEMPLE

Namaste. Your divine self has learned to quiet your mind and listen to your body. Now it’s time to learn to commune with the divine because mindfulness is ultimately a journey of the soul.

Name Your Peace Mindful Moment

Make a list of words that resonate “peace” to you—people, places, things. Use these words as your mantra either alone or in combination.

“Yoga gave me the ability to calm down.”

—C
HRISTY
T
URLINGTON

CHAPTER 8

SAY A LITTLE MINDFUL PRAYER

“You don’t have a soul. You are a Soul. You have a body.”

—C. S. L
EWIS

Even as we quiet the mind and listen to the body, communing with the divine may seem improbable at best and impossible at worst. For many of us, our daily lives are too busy, too messy, too full of mundane details to encourage connecting with spirit.