For Teachers

Yoga and the Immune System

Autumn Adams

During my 200 hour yoga teacher training… way back in 2013/2014 I did a project on yoga and the immune system, specifically how it affects an immune system that isn’t working as well as it should. I am by no means an expert on the topic, but I thought I could at least share what I found and the resources I used. So the big question is, “can yoga really boost your immune system?” We’re going to get super science-y here, so if you want the TLDR version, the answer is yes, yoga as a lifestyle absolutely boosts our immune system.

As a teenager and young adult, I always struggled with getting colds and upper respiratory infections. However, I quickly noticed that when yoga is a part of my daily routine I am generally healthier, less likely to become ill, and I’m less stressed out. So I’ve been curious as to whether my general wellness has been a coincidence or related to my yoga practice.

The Western Medical World is Finally Embracing Yoga

Much of the research on yoga and the immune system has been based on questionnaires instead of scientific evidence. Most importantly, researchers have finally begun studying yoga and its effects on mononuclear blood cells (MNBCs), RNA and genome analysis, but the studies have just begun. In 2013 Harvard University began a two-year study on the effects of yoga and meditation and I look forward to their results. In assembling my research I broke the yogic lifestyle down into its main components: asana, pranayama, meditation and diet and how each of these aspects relates to the function of the immune system.

Overview of the Immune System

We will begin our exploration of yoga and the immune system by reviewing the components of the immune system. The chief organs and tissues of the immune system are the bone marrow, spleen, thymus, tonsils, Peyer’s patches, Appendix, the lymphatic nodes and vessels and the blood capillaries. In addition to these organs and tissues, the body has an auxiliary immune system that helps the body combat invading microbes. According to Steve Parker, author of The Human Body Book (2013), the auxiliary immune system consists of the lacrimal glands of the eye, the mouth and throat (production of mucus and antibacterial saliva), the respiratory tract from nose to lungs (mucus and cilia help trap and remove foreign particles and microbes), the stomach, intestines and genitourinary tract (acids, enzymes and “friendly” bacteria eliminate ingested microbes) and the skin (the body’s first line of defense against invading organisms).

Where do Immune Cells Come From?

Where do immune cells come from? Immune system cells, lymphocytes and phagocytes develop from stem cells within the bone marrow in a process known as lymphopoeisis. The lymphocytes are differentiated into either B cells or T cells. B cells mature within the bone marrow and make gamma globulins, protein antibodies that act on antigens (foreign proteins). The thymus, located in the mediastinum, produces 5 types of T-cells in a process called T-cell education. The 5 T-cells created are:

1)    Memory cells
2)    Lymphokine-producing cells (Lymphokines are proteins that are toxic to microbes)
3)    Cytotoxic T cells (Killer Cells)
4)    Helper T cells
5)    Suppressor T cells (Anatomy & Physiology Made Easy, 157)

The thymus is largest and most active in infancy and childhood; beginning in the teenage years the thymus decreases in activity and function as the stroma cells are replaced with adipose tissue. Although the thymus continues to decrease in productivity, the process of lymphopoeisis continues throughout adulthood.

Two Types of Immune Responses

The body has two types of immune responses: non-specific and specific and they can occur simultaneously.

Non-Specific Immune Response

A non-specific immune response is a reaction to any kind of bodily damage (ex. burn) or to the presence of microbes or parasites. In a non-specific reaction, white blood cells flood the damaged area and destroy invading microbes. The main type of non-specific immune response is inflammation.

Specific Immune Response

There are two types of specific immune response the first is cell-mediated, which begins when T-cells recognize foreign antigens. Once the antigen is recognized, T cells rapidly multiply and enlist the help of B cells to initiate an antibody response and macrophages to destroy foreign microorganisms. The second type of specific response is antibody-mediated. That is to say, when B cells recognize antigens (foreign proteins) they rapidly multiply with some of the B cells developing into antibody-producing plasma cells. The antibodies attach to a microbe’s antigen sites, marking the microbe for destruction by a process known as phagocytosis, in which the microbe is engulfed and destroyed by a phagocyte (ex. a macrophage).

Immune Cells Circulate in Both Your Blood and Lymph

Not only do immune cells circulate throughout the blood system, they also circulate through the lymphatic system. The lymphatic system is comprised of lymphatic vessels and lymph nodes or glands. The lymphatic vessels gather lymph from the interstitial fluid between cells, and through a system of capillaries, lymphatics and one way valves the lymph fluid is moved toward the lymph nodes.

The lymph nodes hold an important position within the immune system. The lymph nodes drain lymph fluid from nearly all of the tissues in the body. Within the lymph nodes lymphocytes are produced, stored and readied for an immune response. The immune response within the lymph nodes is capable of filtering and cleansing the lymph through a process in which macrophages engulf dangerous microbes and debris. Afterward, the filtered lymph is then circulated out of the lymph nodes into the thoracic duct and into the blood stream at the right and left subclavian veins.

A healthy immune system can eliminate viruses, bacteria and cancerous cells from the body. In the same vein, general tips to maintain a healthy, balanced immune system generally consist of stress management and proper rest, diet, and exercise. Can a complete, balanced yoga practice boost the body’s immune system?

Yogic Diet and the Immune System

yogic diet

The old saying, “You are what you eat” is a friendly reminder to eat healthy, whole foods that will encourage health and wellbeing. According to the Yoga Sutras of Patanjali the yogic diet is one that doesn’t add toxins to the body and it is “free of meat, fish, eggs, stimulants and excessive spice” (Satchidananda, 144). The reason for such a diet is to allow the body to sit in meditation without the interruption and discomfort of “pain, stiffness, bile, gas, etc.” (Satchidananda, 144). The yogic diet, avoids rajasic foods (ex. stimulants, heavily spiced and salty foods, and refined sugars) which can lead to overactivity and tamasic foods (ex. meat, eggs, drugs and alcohol) which can lead to lethargy, in favor of sattvic foods, which are pure, whole foods that provide the body with easily digested essential nutrients, maximum energy, vitality, strength and endurance (Yoga Mind and Body, 129).

The Yogic Diet Provides an Abundance of Essential Nutrients for Immune Health

A diet high in healthy, whole vegetables and fruits, like the yogic diet, provides the body with necessary nutrients, like phytochemicals, vitamins and minerals, for optimal function. According to Dr. Joel Fuhrman, “A phytochemically deficient diet is largely responsible for a weak immune system. Populations with a much higher intake of vegetables have much lower rates of cancer, and the longest-living populations throughout history have been those with the highest intake of vegetables in the diet (Fuhrman, 19).”

Plants are Rich in Phytochemicals and Micronutrients

Plants rich in phytochemicals are usually characterized by black, blue, red, green, and orange colors and are rich in not only vitamins, minerals and antioxidants, but also phytochemicals like carotenoids, flavanoids, polyphenols and many more micronutrients. Dr. Fuhrman also states that green vegetables have the most immune-supporting micronutrients and that diets high in raw, green vegetables are associated with a reduced risk of cancer (Fuhrman, 26).

One study in Vietnam, found that children with a micronutrient rich diet had a lower rate of respiratory illness than the children in the control group, who were on a rice based diet (Fuhrman, 32). It is also shown that micronutrients like lutein, lycopene, folate, bioflavanoids, riboflavin, zinc, and selenium have immune-modulating functions (Fuhrman, 33). Recent studies have shown that the nutritional health of the host affects the genetic sequence of invading pathogens (Fuhrman, 34).  Isothiocyanates, found in cruciferous vegetables, “have been shown to increase the immune system’s cell-killing capacity and heighten the resistance to viral infection” (Fuhrman, 65). Mushrooms, berries and pomegranates also contribute to immune function.

The yogic diet utilizes nuts, seeds and lentils as the main sources of protein and fat. Flax seeds, sunflower seeds, pumpkin seeds and sesame seeds are excellent sources of vital nutrients necessary for a healthy body and immune system. Seeds provide a range of nutrients from omega-3s to vitamin E, calcium and zinc. Zinc (15 mg/day) supports antibody-mediated and cell-mediated immunity, and therefore can help fight off infections and cancer. Dr. Fuhrman concluded, through utilizing Cochrane meta-analysis, that zinc supplements help reduce both cold symptoms and the length of infection (102). Fat is also an important part of a healthy diet. Healthy fats enhance the absorption of fat-soluble vitamins and phytonutrients.

Caffeine and Cortisol

The yogic diet avoids both caffeine and alcohol, both of which suppress the immune system. Caffeine stimulates the sympathetic nervous system, which is responsible for the fight-or-flight response and increased stress hormones. “Caffeine stresses the adrenals, the glands that sit on top of the kidneys and support the body’s immunity and energy” (Guthrie, Yoga Journal). “A 2006 study published in “Pharmacology, Biochemistry, and Behavior” found that men and women given large amounts of caffeine, three 250-milligram doses, experienced the release of higher levels of the stress hormone cortisol in response to physical and mental stress (Daniels, 2014).” Elevated cortisol levels are known to decrease the ability of your immune system to fight infections (Daniels, 2014).”

Hold the Martini – Alcohol Suppresses Our Immune System

Numerous studies have been done on the effects of alcohol on the immune system. While having a glass of wine or a beer may enhance immune function by increasing circulating lymphocytes, leukocytes, neutrophils, and basophils (Zabriskie), “investigators suggest that excessive alcohol exposure weakens host defenses by impairing function of T and B lymphocytes, natural killer cells and monocytes and macrophages, decreasing the inflammatory response, altering cytokine production and causing abnormal reactive oxygen intermediate generation (Zabriskie)” the affects of binge drinking may last for up to 24 hours after the consumption of alcohol. Excessive consumption of alcohol causes liver cells to swell with fat, which can lead to alcoholic hepatitis when the liver floods with white blood cells and becomes inflamed.

Even moderate alcohol consumption suppresses the immune system for up to 16 hours by decreasing monocyte function and the circulation of cytokines (Zabriskie). The yogic diet, rich in vegetables and fruit and lacking alcohol and caffeine, allows the immune system to function optimally and brings balance to the body and mind.

Meditation and the Immune System

There are a handful of studies about the benefits of meditation on the body and mind, but unfortunately there aren’t too many on its effects on the immune system (although there are quite a few on its effects on cancer). “One study found that people who attended an eight-week mindfulness meditation class (a three-hour class once a week, plus daily meditation for an hour) ended up with stronger immune systems than those people who didn’t meditate” (Guthrie, yoga journal).

When practicing meditation, you release stressful thoughts and emotions and create a more positive mental, emotional, physical state, which increases oxygen, blood flow and general well-being. Thoughts of compassion, love and contentment override stressful and negative thought patterns.  According to Doc Lew Childre, “the emotions of happiness and joy have been scientifically demonstrated to increase the presence of white blood cells and the levels of antibody immunoglobulin A, both of which are fundamental to the immune response (Childre, 48-53).”

Mindfulness Meditation Helps Lower Anxiety and Improves Our Outlook on Life

A University of Wisconsin study lead by Dr. Richard Davidson found that practicing mindfulness meditation increases the activation of the left frontal portion of the brain, the area associated with lower anxiety and a more positive outlook. Dr. Davidson’s team also found that a practice in mindfulness meditation increased levels of antibodies circulating in the blood in response to the study administered flu vaccine.

Harvard University began a two-year study in 2013 studying the practice of kundalini yoga and meditation and their effects on gene expression, particularly the genes that regulate stress and immune function. I am looking forward to seeing the results from the Harvard University study. I believe that the Harvard study will spark interest from other researchers in the fields of immunology and integrative medicine.

Asanas and the Immune System

Asanas, inversions in particular, are great for increasing the circulation of lymph throughout the body. Lymph is affected by gravity; therefore by lowering the head below the heart the lymph is able to flow into the “respiratory organs where germs often enter the body. When [the body] returns to an upright position, gravity drains the lymph, sending it through [the] lymph nodes for cleansing” (White, Yoga Journal). Dynamic movements typically found in vinyasa style classes also help move lymph throughout the body.

According to Timothy McCall, author of Yoga as Medicine, “when you contract and stretch muscles, move organs around, and come in and out of yoga postures, lymph flow improves and with it lymphatic system function (McCall, 37).” Heart openers like Bridge, Cobra, and Camel Pose may also increase circulation to the thymus, the immunity powerhouse where disease fighting T-cells are created (Guthrie, Yoga Journal).

Restorative Yoga Can Help Boost the Immune System Too

According to BKS Iyengar the following series of asanas can strengthen a low immune system. This series, done in a restorative fashion utilizes props, such as: bolsters, blocks, straps, rolled towels, and chairs. By supporting the neck, chest and head with the use of props the body is able to relax and the lymph can move freely.

yoga poses for a healthy immune system

1)    Setubandha Sarvangasana (Bridge Pose)
2)    Supta Baddhakonasana (Reclining Bound Angle Posture [Cobbler’s Pose])
3)    Supta Virasana (Reclining Hero Pose)
4)    Setubandha Sarvangasana (Bridge Pose)
5)    Adho Mukha Svanasana (Downward Facing Dog Pose)
6)    Salamba Sirsasana (Headstand)
7)    Viparita Dandasana (Inverted Staff Pose)
8)    Salamba Sarvangasana (Shoulderstand)
9)    Halasana (Plough Pose)
10) Setubandha Sarvangasana (Bridge Pose)
11) Viparita Karani (Inverted Lake Pose [Legs up the Wall with/hips on a bolster])
12) Savasana (Corpse Pose with torso propped up on bolster and head propped up slightly higher)
13) Ujjayi Pranayama (in Corpse Pose)
14)  Viloma 2 Pranayama (2 second pause after each exhale)(in Corpse Pose)
(Iyengar, 286)

Dr. Paul Martin states that, “moderate exercise elicits phagocytic activity in white blood cells” and “decreases biological reactivity to stressors” (Martin, 247-248). He also makes the case that extreme exercise increases stress, which decreases our immune system’s ability to function (Martin, 248-249). For example, intense exercise may create “a drop in two main classes of antibodies (IgA and IgM), a decline in the number and responsiveness of circulating lymphocytes and a drop in natural killer cell activity” (Martin, 249). As yoga practitioners it is important to practice ahimsa on ourselves and remember to gently challenge ourselves without overdoing it.

Pranayama and the Immune System

There are many benefits to the practice of pranayama; beyond calming the mind and soothing the nerves, pranayama benefits the respiratory and digestive systems, which support the immune system.

The practice of Ujjayi Pranayama, according to B.K.S. Iyengar “aerates the lungs, removes phlegm, [and] gives endurance (Iyengar, Light on Yoga, 443).”  Surya Bhedana, a pranayama practice of inhaling through the right nostril and exhaling through the left nostril “increases digestive power, soothes and invigorates the nerves, and cleans the sinuses (Iyengar, Light on Yoga, 445).” Iyengar also teaches that, “Both Bhastrika and Kapalabhati activate and invigorate the liver, spleen, pancreas, and abdominal muscles. Thus the digestion is improved, the sinuses are drained, the eyes feel cool and one has a general sense of exhilaration (Iyengar, Light on Yoga, 450).”

One other pranayama practice that may boost the immune system is called Sitali Pranayama. Sitali is a cooling pranayama in which the mouth forms an O and the tongue curls up on the outer edges. In Sitali, the inhale is through the tongue and mouth and the exhale is through the nose, using Ujjayi technique. This method of pranayama is “beneficial in cases of low fever and biliousness (Iyengar, Light on Yoga 452)” and “activates the liver and spleen (Iyengar, Light on Yoga, 452).”

Calm the Mind and Soothe Your Nerves with Your Breath

By calming the mind and soothing the nerves, a strong practice in pranayama can reduce stress and its associated hormones, thereby allowing the body to utilize its energy optimally. Pranayama’s ability to cleanse the sinuses, drain mucus, and activate the spleen brings balance to the immune system. Therefore, pranayama boosts the immune system’s ability to recognize and remove foreign microbes and damaged or infected cells.

Yoga Boosts Your Immune System

Yogis have been applying yogic principles and practices to live healthy, fulfilling lives for centuries. Modern medicine is just now realizing the benefits of a full yogic practice, one that includes asana, pranayama, meditation and proper diet. One small study conducted by the University of Oslo found that a practice in yoga, pranayama, and meditation (Sudarshan Kriya and Related Practices) had a “rapid and significantly greater effect on gene expression in PBMCs compared with the control regimen” (Qu S., 2013) of walking followed by listening to relaxing music. PBMCs are peripheral blood mononuclear cells like lymphocytes, macrophages and monocytes. These immune cells function as the body’s main line of defense against invading organisms.

With each scientific study being conducted on the practice of yoga scientists are finding multiple health benefits. Western medical practitioners are realizing the benefits of yoga as a method to reduce stress, boost the immune system, and heal the human body.

Bibliography

(2005). Anatomy & Physiology Made Incredibly Easy! (Incredibly Easy! Series®). Ambler, PA: Lippincott Williams & Wilkins

Childre, D. L. (1994). Freeze-Frame. Boulder Creek, CA: Planetary Publications.

Cruikshank, T. (2010). Optimal Health for a Vibrant Life: A 30-Day Program to Detoxify and Replenish Body and Mind. Portland, OR: Pamela Pfiffner, P3XPDX.

Daniels, C. (2014). How Caffeine Affects the Immune System. http://www.livestrong.com/article/507741-how-caffeine-affects-the-immune-system/

Guthrie, K. Immunity Boost. http://www.yogajournal.com/lifestyle/2808

Iyengar, B.K.S. (1979). Light on Yoga: Yoga Dipika. New York, NY: Schoken Books.

Iyengar, B.K.S. (2001). Yoga: The Path To Holistic Health. London, UK: Dorling Kindersley Limited.

Kitamura, M. Harvard Yoga Students Find Proof Of  Meditation Benefits. http://yoganonymous.com/research-harvard-yoga-students-find-proof-of-meditation-benefit/

Martin, P. (1997). The Healing Mind: The Vital Links Between Brain and Behavior, Immunity and Disease. New York, NY: St. Martins Griffin.

McCall, T. (2007). Yoga as Medicine: The Yogic Prescription for Health and Healing. New York, NY: Bantam Books.

Parker, S. (2013). The Human Body Book (Second Edition). New York, NY: DK Publishing.

Satchidananda, S.S. (2012). The Yoga Sutras of Patanjali. Buckingham, VA: Integral Yoga Publications, Satchidananda Ashram-Yogaville.

University Of Wisconsin-Madison. (2003, February 4). University Of Wisconsin Study Reports Sustained Changes In Brain And Immune Function After Meditation. ScienceDaily. Retrieved February 5, 2014 from www.sciencedaily.com/releases/2003/02/030204074125.htm

Qu S, Olafsrud SM, Meza-Zepeda LA, Saatcioglu F (2013) Rapid Gene Expression Changes in Peripheral Blood Lymphocytes upon Practice of a Comprehensive Yoga Program. PLoS ONE 8(4): e61910. doi:10.1371/journal.pone.0061910

Winter, E. & Little, T. Immunity Boost. http://www.yogajournal.com/practice/2695

(2008). Yoga Mind and Body. London, UK. Dorling Kindersley Limited

Zabriskie, N. Four Factors That Sabotage a Healthy Immune System. http://www.vrp.com/immune-system/immune-system/four-factors-that-sabotage-a-healthy-immune-system

Restorative Yoga for Grief

Autumn Adams

It’s time we talk about grief and sadness and loss. This year, 2020, has been full of both large and small losses for many of us… from losing the life we knew and loved to losing friendships/community/connection to the loss of our small businesses/income to the loss of loved ones. Just in our family, we have lost a grandfather, two uncles, an aunt, and our sweet pup Jedi is doing his best to fight off a very aggressive form of cancer. It’s heavy, and we’re doing the best we can, the best we know how. If you are grieving right now, know that I see you and I hold you in my heart. I invite you to join me for a restorative yoga for grief practice.

Restorative yoga is such a beautiful practice when you’re grieving. It’s an opportunity to feel held and cared for whether you’re practicing alone or in a group. It gives you time to heal, rest, and restore and it gives you time to bear witness to and acknowledge your emotions and thoughts without judgment and time to receive the teachings of your higher self, guides, and ancestors. Carve out this time to hold yourself in your heart space.

“Grief, I’ve learned, is really just love. It’s all the love you want to give, but cannot. All that unspent love gathers up in the corners of your eyes, the lump in your throat, and in that hollow part of your chest. Grief is just love with no place to go”

Jamie Anderson

Here is the thing, grief can’t be quantified by the type of loss. The only way your grief can be measured is by how it is felt by you. So don’t let anyone tell you how to grieve or if your grief is excessive or “not enough”. We grieve because we loved. Your grief is part of this human experience and it will help build resilience as it is expressed and resolved.

Restorative Yoga for Grief: The Practice

Today I really want to share a few yoga practices that I use when I feel the weight of grief descending. I hope that you will find the following restorative yoga for grief practice helpful. The following practice will take between 20 and 50 minutes if you follow the suggested times.

Below the infographic, you will find descriptions on how to set up your props and modifications if you don’t have props. You can use all kinds of things that you likely have around the house like blankets, couch cushions, pillows, and books. If you keep scrolling you’ll find some info about the effects of grief, a handful of tips to help you on your healing journey, and a few resources.

restorative yoga for grief

Five Restorative Yoga Poses for Grief

These five yoga poses can help you through the grieving process. I will explain how to do each pose in detail and offer modifications if you don’t have all of the props. If you have questions about the poses, please feel free to reach out.

Supported Child’s Pose

Props: 1 Bolster (stack of blankets or pillows will do), 1 blanket, optional sandbag or folded blanket

supported child's pose
Salamba Balasana

Child’s Pose gently grounds are energy and can help heal our first chakra, Muladhara. Muladhara Chakra, our Root Chakra, is our center of security, support and safety. After a loss, we may lose our sense of security, safety, and support, which is why I like to start a restorative practice for grief with Child’s Pose. When you’re practicing Child’s Pose think of breathing into the backside of your heart, the back of your lungs and your back body. Allow each cycle of breath to soften the armor surrounding your heart.

Set-Up

Place your bolster lengthwise in front of you and place your folded blanket over the top of your bolster. Bring your knees just wider than your bolster and slide the short edge of your bolster between your knees. Bring your hips back toward your heels and lower your torso down to your bolster. Rest your forearms down on either side of your bolster and bring one ear down. Halfway through your pose, bring the opposite ear down.

Hold this pose for 3-8 minutes.

Supported Reclined Bound Angle Pose

Props: 1-3 Bolsters, 1-8 Blankets, 2 blocks

supported reclined bound angle pose
Salamba Supta Baddha Konasana

This is my favorite restorative yoga pose. It helps open the front body from the groin all the way up to the throat. I, however, like this pose for how it can balance and heal the second and fourth chakras. The second chakra, Svadisthana, is our center of creativity, sensuality and sexuality. The heart chakra is our fourth chakra. In Sanskrit, its name is Anahata and it is our center of love and compassion. Anahata chakra can become blocked by grief. Salamba Supta Baddha Konasana helps heal the second and fourth heart chakras by creating space that allows for the flow of prana.

Set-Up

Most people don’t have access to a million props, so I’ll walk you through setting this pose up with a minimal amount of props. First, place your blocks toward the back of your mat. The one farthest away from you should be placed on its middle setting and the one closest to you should be placed on the lowest setting. You can have a couple of inches between the two blocks or they can be touching. (No blocks? You could use a couple of pillows or a stack of books instead) Then place your bolster (or pillow, cushion, a stack of blankets) on top of the blocks, so you’re essentially building a ramp. With another blanket, make a long roll that’s at least 3 feet long.

Take a seat in front of your bolster with your sacrum nice and close to the short edge of the bolster. Bring the soles of your feet to touch and wrap the blanket around your feet. It will go over the top of your feet and then wrap underneath your ankles/shins (it can also potentially support your thighs) Then release your knees out to the sides, like the pages of a book. Slowly lower your torso down onto your bolster, rest the back of your head down and release your arms by your sides. Turn the palms to face upward. This will help facilitate the release of your chest and heart space.

If your chin is jutting upward try to lengthen your cervical spine or support the back of your head and neck with another folded blanket. If you feel like you need support for your hips, slide blankets, bolsters or cushions underneath your knees and thighs.

Hold this pose for 5-10 minutes. If at any point it starts to bother your hips, lengthen your legs long.

Supported Twist

Props: 1 Bolster

restorative twist yoga for grief

I find this restorative twist to be really soothing to my own nervous system. I’ve even been known to fall asleep in this pose. In general, twists help to balance and heal our third chakra, Manipura, and they cultivate samana vayu. Manipura Chakra is our center of will, determination and drive. If you’ve ever had the wind taken from your sails, do some twists (corework is also deeply healing for the third chakra– but that’s for another day). Samana Vayu is the air that integrates. Working with samana vayu can help us integrate, assimilate and adapt to new circumstances.

Set-Up

You only need a bolster for this pose. You could also use a stack of blankets or cushions again. To come into the pose, place your bolster lengthwise in front of you. Sit with your right hip close to the bolster and then bring your right thigh close to the short edge of your bolster. I like to stagger the legs, but you could also allow them to be in a more stacked position. Turn your torso toward your bolster. Lengthen your spine long and then lower your torso down. Your forearms should rest on either side of the bolster. Bring either ear down. You can always switch the direction of your gaze at any time. When you’re ready move slowly as you switch sides.

Hold the pose for 4-8 minutes on each side.

Elevated Legs Up the Wall Pose

Props: 1 bolster, optional sandbag and eye pillow

legs-up-the-wall-pose-restorative-yoga-grief
Viparita Karani

Legs Up the Wall helps balance all of our chakras because the spine is nice and long in this pose. It’s also a gentle inversion, which helps bring blood to the head and heart. I like this pose because I feel both grounded and elevated after coming out of it.

Set-Up

This is one of my favorite grounding poses. Bring your bolster right up next to the wall lengthwise. You could easily skip the bolster or use a folded blanket or two. To come into the pose, sit on your bolster with your left hip, then mindfully lower your torso down to the ground. Roll down onto your back and extend your legs up the wall. You can place an eye pillow over your eyes to help turn your focus inward. It’s kinda tricky to do yourself, but placing a sandbag on the soles of your feet is deeply relaxing and comforting.

Hold this pose for 2-5 minutes.

Side-lying Shavasana

Props: 1-2 bolsters, 1-2 blankets, 1 block (as a modification)

restorative yoga grief shavasana
Shavasana

I love a traditional shavasana, but this side-lying version is just so magically calming and soothing. It really gives that sense of being held and comforted. It’s a great pose for when you’re feeling out of sorts. I highly recommend it.

Set-Up

Place a folded blanket or pillow at the top of your mat. At the bottom of your mat, you can place another blanket. This will make the pose comfier for your feet and ankles, but it’s not necessary. Then lay down on your right or left side, rest your head on your pillow or folded blanket. You can place your bolster or folded blanket between your knees (like in the illustration) or keep your bottom leg straight, bend your top leg, bring the leg forward and rest your knee and shin on your bolster (my fave). If you have another bolster I like to support the top arm with it. If you don’t have a bolster you can rest your forearm on a yoga block, a pillow, or stack of blankets. Feel free to get creative.

Make sure you’re super comfy in this pose. I consider shavasana to be one of the most important yoga poses in an entire practice, whether that yoga practice is restorative or active. Take your time setting up, settle in, and then let go of the need to adjust, fidget, or monitor your surroundings.

Hold this pose for 5-15 minutes.

Restorative Yoga for Grief: Practice Letting Go in a Million Little Ways

The beautiful thing about restorative yoga is we get to practice letting go in a million little ways. By softening the muscles of our face, letting go of tension in the belly, surrendering into the support of our props, etc. Little by little, we find peace. I will be recording this practice and uploading it to my YouTube channel soon. Sometimes it’s nice to have someone else hold the container, keep track of the time, etc. And I am more than happy to do that for you.

The Physiological and Psychological Effects of Grief

I would like to speak a little to the physiological and psychological effects of grief, so if that interests you, feel free to keep reading, if it doesn’t, go ahead and stop here.

You might wonder why I’m including science in a post on restorative yoga for grief, but the way I see it, we’ve been blessed with these human bodies that allow us to experience the world so fully. Shouldn’t we know how it works? Shouldn’t we be able to recognize the signs our body and mind give us, so we can heal and not be bound by pain and dis-ease? I also understand that there is a time for learning and a time for healing (although not mutually exclusive I know in my heart that it is easier to focus on one or the other). Take what you need and leave what you don’t.

Grief in the Body

The wave of sadness that accompanies loss can make just getting through the day challenging. When I write about grief in the body my heart breaks just a little more knowing that so many of us are suffering. Grief, much like fear, elicits our body’s stress response and causes an increase in stress hormones that have a whole array of effects on the body. Under normal circumstances, the parasympathetic nervous system and sympathetic nervous system work in concert to allow us to move between “rest and digest” and “fight or flight” with ease. However, elevated stress hormones in addition to the sheer weight of grief can lead to a multitude of problems and persistent stimulation of our sympathetic nervous system.

Grief and Cardiovascular Health

This may seem obvious, but grief affects the heart and is associated with heart and cardiovascular issues like irregular heartbeat, stroke, heart attack, high blood pressure, and Broken Heart Syndrome. 

Grief and the Digestive System

The functioning of our digestive system is also impacted by grief. As stress hormones shunt the blood away from the digestive organs, some of the bereaved experience diarrhea, constipation, IBS, bloating and flatulence, nausea/queasiness, lack of appetite, binge eating or emotional eating, and reflux or heartburn. It is also common to lose or gain weight while grieving.

Grief and Sleep

Grief affects our sleep too. When my sleep starts to degrade the whole cookie crumbles and I struggle to keep myself together. When I sleep too much I’m a sluggish, achy mess. Anyone else experience the same? Grief affects our sleep in a myriad of ways from insomnia to oversleeping. Sleep is supposed to be a sacred time for restoration and healing. Without proper rest fatigue sets in, our ability to focus and concentrate declines, and our motor coordination is impaired. If you or someone you know is grieving ask/offer help so the bereaved has ample time to rest. Restorative yoga and yoga nidra can both be helpful during the grieving process and beyond.

Grief and the Immune System

Even our immune system is affected by grief and the onslaught of stress hormones. Have you ever gone on a vacation after a period of being super stressed only to get sick? That’s because those pesky stress hormones have been suppressing your immune system. The same thing can happen when we’re grieving. One study found that after loss of a loved one people are more likely to experience a physical health issue and another study found that “bereaved people demonstrate higher levels of systemic inflammation, maladaptive immune cell gene expression, and lower antibody response to vaccination compared with non-bereaved controls.” 

Grief and the Musculoskeletal System

And finally, grief can manifest as physical pain and fatigue. Some experience body aches, headaches and stiffness, while others experience muscle weakness, limb heaviness, and decreased coordination. 

Mental Health and Grief

Grief is caused by a painful or traumatic event that impacts our physical, mental, emotional, and spiritual wellbeing. It can be experienced as acute grief, which is experienced 6-12 months after loss and persistent grief which is experienced beyond 12 months.

Remember that everyone experiences grief differently, you may recognize some of these experiences in your own grieving process and you may not. Some people experience depression, anxiety, or nervousness. Grief might manifest as apathy over their own wellbeing– an inability to make healthy meals, to exercise, to keep their living space clean, etc. Sometimes the bereaved develop unhealthy coping mechanisms and they turn to alcohol, drugs, food and unhealthy relationships.

They may experience overwhelm and anxiety if they are having to navigate planning a funeral or execute a will. Others may experience brain fog and have trouble planning and organizing. They may have a hard time thinking and will think more slowly or be confused more frequently. And sometimes the mind gets caught in a cycle of rumination and becomes preoccupied with images, memories, and thoughts about the past and the loss.

Emotional Health and Grief

Any type of loss, in particular the loss of a loved one or pet, is devastating. The waves of sadness that accompany loss are more than just unpleasant, they can feel inescapable and overwhelming. And they can leave us feeling empty and depleted. There is no need to rush the grieving process. Again, it is an important part of being human. Give yourself the time and space to experience it. Allow it to move through you and take this time to take care of yourself and your needs. Get comfortable asking for help.

I think that while we’re talking about emotional health and grief it is a good opportunity to mention the 5 stages of grief according to grief expert Elizabeth Kubler-Ross and her books On Death and Dying and On Grief and Grieving. The five stages of grief are:

  1. Denial and isolation
  2. Anger
  3. Bargaining
  4. Depression
  5. Acceptance

I won’t talk too much about the five stages of grief, simply because there are so many resources already available on the internet. I will say that not everyone experiences the five stages and not everyone experiences the five stages in the order listed. As I’ve said multiple times already, everyone experiences grief differently. 

Grief and Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM) grief and sadness are associated with the lungs. The lungs, on both a metaphorical level and physical level, bring in the new and let go of the old. Intense stress or grief can be experienced as shortness of breath, faintness, tightness in the chest or throat, and shakiness in our voice. 

In TCM each organ is considered either yin or yang and it is paired with a complementary organ. In this case, the lungs are considered yin and they are paired with the large intestines which are considered yang. When the lung qi (chi) is low, one is susceptible to colds, flu, bronchitis and pneumonia. When lung qi is strong, one’s sense of smell is sharp, they breathe easily, they think clearly, communicate well, they’re open-minded, and they are able to relax and let go. If someone is having a difficult time letting go of the past or letting go of a loved one and their experience is characterized by intense sadness and grief it may indicate that their lung qi is low. Practices like yoga, qigong and tai chi along with acupuncture and traditional herbs can help elevate lung qi.

Healthy Ways to Cope With Grief

  • Establish Healthy Routines
    • Do your best to wake up and go to bed at the same time each day.
    • Eat regularly.
    • Set a gentle schedule for yourself that includes time to just be.
  • Exercise
    • Move your body every day. It doesn’t need to be anything big. Walk the dog. Walk with loved ones. Do yoga, tai chi, or qi gong.
  • Diet
    • Eat healthy meals. Ask friends and family for help. Keep it simple.
  • Community
    • Reach out to friends and family for support. You don’t have to do it all yourself. Spend time with a trusted friend– preferably someone who is a good listener.
  • Talk to a Professional
    • Talk to a grief counselor.
  • Give yourself time.
    • Give yourself time to experience it all. Meet yourself with love and compassion. Be present with the way you’re feeling. Share the same love you would share with a child with yourself.
  • Acupuncture and massage may help relieve tension and achiness.
  • Focus on gratitude and treasure happy memories as they arise.

Resources for Grief

Is it Shavasana or Savasana?

Autumn Adams
shavasana or savasana

The big question of the day is… is it shavasana or savasana? By the time I did my own 200 hour yoga teacher training I was thoroughly confused. I had heard both pronunciations of śavāsana and I had never seen it spelled with all of the diacritical marks. Most of my previous teachers had pronounced it shavasana, but my YTT teacher pronounced it savasana, so which was correct? Shavasana, or corpse posed, is beloved by all and deserves to be pronounced correctly.

Well, both shavasana and savasana are a little correct and a little wrong. Phonetically, shavasana is the correct pronunciation and spelling of our beloved Corpse Pose. However, “savasana” is missing its diacritical marks, so we’re lacking the pronunciation info found when it is translated from the Sanskrit. Follow the pronunciation guide below for spelling. For writing, choose either the phonetic spelling or the transliteration, but don’t spell it “savasana” — it just leads to more confusion for your students and fellow teachers. I’m totally guilty of this. Please tell me I’m not the only one.

Sanskrit: शवासन
Transliteration: śavāsana
Phonetic spelling: shavasana
Pronunciation guide: sha-VAH-suh-nuh

  • ś = pronounced as the “sh” in “shoot”
  • a = pronounced like the “a” in “about”
  • ā = pronounced like the “a” in “yacht”

śava = corpse
āsana = seat

If you really want to geek out on your Sanskrit pronunciation, Graham Schweig has a great pronunciation guide in his version of the Bhagavad Gita. So it’s a win-win, a great copy of the Bhagavad Gita to help you deepen your understanding of yoga philosophy and a Sanskrit pronunciation guide. Graham is an amazing yoga philosophy teacher and frequently gives lectures for the Smithsonian, Embodied Philosophy, and at other venues.

Alright yogi, now go get your shavasana on! And give yourself this opportunity to rest into your essence. If you find that your lower back tends to get cranky during savasana then slide a bolster, (I love Hugger Mugger for restorative yoga and shavasana — they’re a little pricy, but totally worth it) or rolled blanket underneath your knees (like in the illustration above). If your mind tends to race during shavasana try lengthening out your exhales before you settle in, this simple technique can help calm your nervous system. I also have a great yoga nidra script inspired by nature that those with busy minds tend to find helpful. You could record the script yourself and play it back during shavasana or have a friend or partner read it to you.

5 Great Yoga Teacher Training Books

Autumn Adams

It’s so hard to decide on just five great yoga teacher training books to put on a YTT reading list. After I completed my 200 hr YTT I remember feeling like I had just scratched the surface. I was so hungry for more knowledge. Over the years, I have had a chance to read all kinds of yoga books, from yoga philosophy to anatomy to history and everything magical and mystical in between. These are the books I wish were included when I did my yoga teacher training way back in 2013.

What Makes a Great Yoga Teacher Training Book?

I’ve decided to share these books in this blog post because of their readability, their emphasis on yoga philosophy, and their influence on the modern yoga scene. And a huge bonus, none of them feel like you’re reading a yoga textbook, you feel like you’re reading a story while gaining the wisdom of yoga. I’ve also found these books to be powerful and profoundly transformational, even more so than some of the yoga classics… Hatha Yoga Pradipika I’m looking at you! None of these books are about asana or yoga posture. Instead, these books are about living your yoga practice. They are about living the truths of yoga. To be an effective yoga teacher, you eat, sleep, and breathe this stuff.

Embarking on a yoga teacher training will lead to one of the biggest shifts of your life… physically, mentally, spiritually, and emotionally. The books I have chosen are great books to read before, during, and after your yoga teacher training. You will find inspiration for your classes, with themes and stories to relay to your students to teach them all 8 Limbs of yoga, not just yoga poses. These books are about embodiment, not theory. My copies of these books are well worn, dog eared, underlined, and highlighted. We discuss them in yoga teacher training. They join me on retreats and workshops. I’ve shared them with fellow yoga teachers, students and curious-minded non-yogis. I think you will love them and share them too. I invite you to dive in.

5 Yoga Books You Should Have Read During YTT But Didn’t

The Bhagavad Gita translated by Stephen Mitchell

I’ve had a love affair with the Bhagavad Gita since I first read it in high school. I studied another translation in college and I’ve read various translations, both good and bad, since becoming a yoga teacher. The Bhagavad Gita is one of the core books of Hinduism. The Gita teaches universal truths and the ancient wisdom of yoga. As a yoga teacher trainer, I think it’s so important that yoga teacher trainees are exposed to these older texts because they bring depth to their understanding of yoga’s cultural and historic roots.

By far, Stephen Mitchell’s translation of the Bhagavad Gita is the most beautiful. As you read it, it feels as if you are right there on the battlefield with Arjuna and Krishna. The story and teachings are palpable. Stephen keeps the wisdom of the teachings flowing by not including a bunch of in-text commentary like some other popular translations. The audio version of this book on Audible is so beautiful. The orator (voice actor — what is this person’s title?) has a great voice and it sounds like you’re being read a story or epic poem. If you already have Audible, go download it, if you don’t have Audible, they frequently have deals like signup and get two free audiobooks.

There are so many beautiful passages within the Gita. In the passage below, Krishna is describing himself as the all-encompassing Divine through a series of opposites.

I am the father of the universe
and its mother, essence and goal
of all knowledge, the refiner, the sacred
Om, and the threefold Vedas.


I am the beginning and the end,
origin and dissolution,
refuge, home, true lover,
womb and imperishable seed.


I am the heat of the sun,
I hold back the rain and release it,
I am death, and the deathless,
and all that is or is not.

The Bhagavad Gita, translated by Stephen Mitchell

Autobiography of a Yogi by Paramhansa Yogananda

Autobiography of a Yogi is one of those classic yoga books that it seems most yoga teachers and spiritual teachers have read at some point or another. In 1999, a panel of theologians at Harper Collins deemed Autobiography of a Yogi one of the “100 Most Important Spiritual Books of the 20th Century”. It follows the spiritual journey of Paramhansa Yogananda from his childhood in India through his creation of Kriya Yoga and life in America.

It takes a moment to get into Yogananda’s writing style, but once you do, it is easy to get into the flow. His yoga journey began as a child and he began searching for his guru at a very young age. Along his seeker’s path, he meets many characters before eventually finding his guru, Sri Yukteswar Giri. In the 1920s he made his way to America, even visiting the White House. He was a renowned spiritual teacher and created the Self Realization Fellowship in Los Angeles.

“Softer than the flower, where kindness is concerned; stronger than the thunder, where principles are at stake.”

Autobiography of a Yogi by Paramhansa Yogananda

The Laws of Spirit: A Tale of Transformation by Dan Millman

yoga teacher training books

Dan Millman’s The Laws of Spirit follows the protagonist’s encounter with an ancient sage. As they travel through nearby forests and mountains, she teaches the universal principles of balance, choice, process, presence, compassion, faith, expectation, integrity, action, cycles, surrender, and unity. It is a beautiful book for anyone just starting their spiritual journey.

Although The Laws of Spirit can be read quickly, I like to read one Law each week and integrate the teaching throughout the week. It’s one thing to just read about the Laws and it’s another to live them. Living out these principles improves our relationships, guides our spiritual transformation, and helps us live a more full, harmonious, and meaningful life.

“Process transforms any journey into a series of small steps, taken one by one, to reach any goal. Process transcends time, teaches patience, rests on a solid foundation of careful preparation, and embodies trust in our unfolding potential.”

The Laws of Spirit: A Tale of Transformation by Dan Millman

The Path of the Yoga Sutras by Nicolai Bachman

The Path of the Yoga Sutras is a great introduction to the concepts outlined in the Yoga Sutras of Patanjali. Nicolai Bachman explains Patanjali’s teachings in a way that is easy to comprehend. He provides journaling exercises and other contemplative practices to expand and deepen your understanding of each concept. I recommend reading it alongside a classic translation of the Yoga Sutras, like Swami Satchidananda’s translation. You can read the Path of the Yoga Sutras like a guidebook to explore and deepen your understanding of the principles taught in the Yoga Sutras.

“Remember, the purpose of yoga is clarification of our individual field of consciousness in order to perceive external events clearly and connect to our inner light of awareness, our inner Self.”

The Path of the Yoga Sutras by Nicolai Bachman

How Yoga Works by Geshe Michael Roach

How Yoga Works weaves the teachings of the Yoga Sutras into a beautifully crafted novel that follows a young girl named Friday. She is imprisoned near the Indian-Tibetan border and held captive because they believe she has stolen the Yoga Sutras. Friday is wise beyond her years. She is able to transform her difficult situation into one of growth as she shares the wisdom of the yoga sutras with her captor. This novel, although long, is a captivating read that enhances the teachings of The Yoga Sutras of Patanjali.

“Everything is a reflection of the condition of your own heart … And so looking at the world is like looking in a funny kind of mirror”

How Yoga Works by Michael Roach

Whether you’ve been teaching yoga for many years or you’re just starting your journey, these five yoga teacher training books that I’ve shared above will expand your understanding of yoga, beyond asana.

Many blessings on your journey,

Autumn

Is Online Yoga Teacher Training Worth It?

Autumn Adams

Hey beautiful soul. I’m guessing that since you’re here, you have been playing with the idea of signing up for an online yoga teacher training and you’re probably wondering if it’s worth it. I mean, can you actually learn how to teach yoga online? Is it just going to be a colossal waste of time and money?

How to create an intention

Deciding to do any yoga teacher training, whether it’s in person or online is not only life-changing, it’s a huge time commitment. These days, most yoga trainings are a minimum of 200 hours, either packed into a couple of weeks or spread out over multiple weekends. I’ve taught both intensive and weekend format teacher trainings and now I’m branching into the online world. (Read about why I’m so passionate about this here). To be honest, all of the formats have a fair number of pros and cons. The most important thing when deciding on your YTT is finding a teacher, schedule and price point that works for you. Your 200 hour yoga teacher training just scratches the surface. You’ll be so hungry to learn more, I know I was, and my 200 hour training was fantastic!

Get to Know The Instructor

So is an online YTT worth it? Well, that depends. As with any yoga teacher trainings, or other large purchase, I recommend doing your research. I would hate for you to invest in a YTT (any YTT) and have it basically be a “lemon”. Check out the teacher(s), read their reviews and chat with them on the phone. Who did they train with? What are they passionate about? Is there training more “magical” or rooted in modern science? I would highly recommend speaking to one of their former students. I know that I would happily connect a future YTT student with a former student because honestly, I want to make sure that the students that join my yoga teacher trainings are a good fit.

train to teach yoga online

I think scheduling and flexibility is a huge perk to participating in an online training. A good online training will provide live calls, one on one coaching, and community building activities in addition to their online resources. You don’t want to sign up for a training that is just a series of pre-recorded videos. Interaction, feedback, and discussion on online calls and in closed forums are invaluable. Check the call times and figure out exactly how many you need to attend to get your certificate. If you need to miss a call, are live calls recorded and available for you to watch? While we’re on the topic of schedules, I would also recommend that you find out if there is a deadline to send in your course assignments. Personally, I like deadlines because they hold me accountable, without them it could take me years to send in that final assignment. So, know if you do better with or without them.

Get A Sneak Peek

If possible, ask the instructor if you can see some of the material. Is it presented well? Is it professional? Or does it look like it was slapped together in Word. Ask to see a chapter of the manual, a module, a workbook page, or video — whatever you’re comfortable asking to see or are most concerned about. The more you know about the course, the more you will know what to expect AND you’ll know if it’s actually a good fit for you.

Unlimited Access to Materials

There were so many powerful, engaging lectures and discussions from my early trainings that I wish I had recorded copies of them, just so I could go back and review the material or sink deeper into the knowledge and wisdom provided to me. Another benefit of joining my online yoga teacher training is that all of our calls are recorded and available for you to view, review, fast-forward, rewind and rewatch.

Online Yoga Teacher Training Fits Your Already Busy Life

One of the beauties of online yoga teacher training is that you can show up exactly as you are… sweat pants, crazy hair, toddlers hanging off your hip. You can hop onto your calls from home, the beach, or a cafe. You can listen to your video lectures on your morning commute, while you’re making dinner, or after the kids are in bed. Training to become a yoga teacher online fits into your daily life… no need to add commute times, no need to hire a babysitter, no need to take copious amounts of time off of work.

In my experience, a well thought out online yoga teacher training or online workshop is totally worth it. They provide flexibility, community, and access to the materials anytime you want them. I recently brainstormed the many benefits of online yoga teacher training and put seven of them into a blog post. Check it out.

In the not too distant past, training to become a yoga teacher online was looked at as being “less than” training in person, but I’m here to change that. I’ve been pouring my heart, sweat, and tears into this project. And it’s ready to share. Registration is open for the our next YTT.

is online yoga teachre training worth it