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Quick Tips for Stress Reduction

Autumn Adams

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Stress is so pervasive in today’s world. Just about every person I meet is struggling with stress and stress management. We have so many demands placed on us daily and in our strive for perfection, for climbing to the top we forget to slow down, to get off of our computers and take time for relaxation. Sometimes as a yoga instructor I feel like I’m expected to be perfect, to have my shit together, when really there are some days where I am literally just hanging on by a thread…. just like everyone else. Sometimes I forget to practice what I preach, so maybe that’s why I am writing this blog post. To remind myself that reducing stress can be utterly simple… it’s just a matter of using the tools we’ve been given.

The physiological signs of stress are the same for everyone: increased blood pressure, increased heart rate, and constricts peripheral blood vessels. How it outwardly manifests varies from person to person. Some react to stressful situations with an overexcited stress response characterized by being quick to become fired up or by being quick to express agitation or anger. Others may react with an under-excited stress response characterized by depression or by shutting down in stressful situations. Your “typical” stress response will determine what kind of activities you need to truly reduce stress. Those with overexcited stress responses will need activities that are quieter, while those with under-active stress responses will need more stimulating exercises.

Maintained high levels of stress are associated with all sorts of health problems including, but not limited to: obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma. High levels of stress may also lead to adrenal fatigue, accelerated aging and premature death. If stress management isn’t part of your daily routine now may be the time to start.

The following is a short list of activities for stress management.

  1. Focus on your breath. Close your eyes and bring your awareness to your breath. Become aware of the quality of your breath and the texture of your breath. Begin to lengthen your breath. Inhale for a count of 4 or 5 and exhale for a count of 4 or 5 and allow the breath to deepen without strain. If you find it hard to focus on your breath place one hand on your belly and one hand on your chest. Witness the breath for 3-5 minutes. Notice how you feel afterward.
  2. Move your body. Go for a walk. Practice a few yoga postures (1/2 sun salutations or more) in which you can connect breath with movement.
  3. Get some fresh air. Eat your lunch outside. Leave your phone in the office. Take a walk around the block. Go for a hike/bike ride before or after work.
  4. De-clutter your workspace. Having a clean workspace means you aren’t wasting time shifting things around on your desk. It also means that those pesky tasks that are piling up won’t be staring you in the face.
  5. On the same note. Get organized… perhaps even hire someone to help you become organized. Time management is a huge part of stress management. You’ll be able to spend more time doing the important tasks and less time doing the menial tasks.
  6. Reach out to a calm friend that is also a good listener and enjoy a little face time…. real face time, not the cell phone version.
  7. Make time for meditation. Any type of meditation. There are plenty of apps that you can use if you’d like a guided meditation. Some option are listed here in my meditation blog post. You don’t need to meditate for 20 minutes or an hour. Start with 5 minutes and work from there. Taking just a few minutes a day for quiet meditation is proven to work wonders.
  8. Yoga nidra is another technique that can be used for stress management. There are many recorded classes on YouTube of varying quality and length, I have a downloadable yoga nidra on offer for those that subscribe to my newsletter. You may also find that some of the local yoga studios and wellness centers offer live guided yoga nidras.
  9. Massage. The power of touch is phenomenal. Whether you visit a professional for a massage or give yourself a 5 minute massage you will feel much more relaxed afterward.
  10. Drop into a yoga class. A good class will include plenty of movement, breath work, meditation and also time for rest.

Resources:

http://www.health.harvard.edu/mind-and-mood/stress-management-approaches-for-preventing-and-reducing-stress

http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495

http://www.helpguide.org/articles/stress/stress-management.htm

37 Stress Management Tips from the Experts

Autumn Adams
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What Are The Koshas?

Autumn Adams

The pancha maya koshas are the five sheaths of human existence according to Vedantic philosophy and the ancient Tantric Yoga text the Taittiriya Upanishad. You can think of the five koshas as layers of an onion and at its center is Atman, the true self. Working our way through the layers we begin with the gross (physical body) then move through the subtle body toward the self.

pancha-maya-koshas-infographic

The five koshas are:

1. Annamaya kosha (the physical body)
2. Pranamaya kosha (the energy or vital body)
3. Manomaya kosha (the mental body)
4. Vijnanamaya kosha (the wisdom body)
5. Anandamaya kosha (the bliss body)

Unlike the layers of an onion that can be completely peeled away from one another the koshas are intertwined, inseparable with each kosha influencing the state of the others. We will begin our exploration of the koshas with Annamaya Kosha, the food/physical body, and continue from there to Anandamaya kosha, the bliss body. We can look at these sheaths, improve our awareness and explore our inner landscape as we begin to answer life’s big questions like, “Who am I?” or “What is the meaning of life?” We also work with the sheaths in yoga nidra, working through the layers methodically and patiently in hopes that we will one day be fully aware of our true self.

Annamaya Kosha (the physical body or food body)

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The physical body is just that, physical. It’s made by the food and water we consume. When we are not in tune with our physical body, annamaya kosha, we may experience a sense of being ungrounded or unstable, we may lack appropriate proprioception and bump into things. Also, when we are not clued into our body and the needs of our body we may not be aware of how the food we are consuming is effecting our body and therefore every other aspect of our lives (remember all of the koshas are intertwined).

When we are attuned to our physical body we may experience a sense of balance and ease. Because our body is functioning more smoothly, it’s happier (and therefore not a distraction) so we can begin to focus on the other koshas. The physical body or the Annamaya kosha is the realm of the unconscious mind.

A simple exercise that you can practice to begin bringing more awareness to annamaya kosha is to find a comfortable seat or perhaps lie down on your yoga mat and bring one hand to your chest. Bring all of your awareness to the hand on the chest, becoming aware of your heart beat in the chest and in the hand. Be aware of where the hand meets the chest and become aware of any sensation that arises, the sensation of touch, heat, movement, etc. As you begin to feel more comfortable with this exercise you can begin to shift your awareness to other parts of your body. For example, your feet meeting the Earth, your liver, stomach, lungs, mouth/jaw and the muscles of your back. Be specific and stay with it for at least three to five minutes. Feel free to journal about your experience afterward.

Pranamaya Kosha (the energetic body or vital body)

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Each of us has an energetic signature and it is contained within the pranamaya kosha, our energetic body. Pranamaya kosha is the vital force (prana, energy) that animates our physical body, annamaya kosha. We consume prana via our breath, the food we eat and the sun. This life force is carried throughout the body via channels called nadis (the most important nadis being sushumna, ida and pingala) and controlled via the chakras (energy centers). When we work with pranamaya kosha and the prana vayus we affect all seven chakras. The pranamaya kosha is the realm of the subconscious mind.

To work with pranamaya kosha begin to incorporate more pranayama (breathing exercises), bandhas (energetic locks), and pratyahara (sense withdrawal) into your practice. Practicing these methods will teach you how to increase prana and channel prana through the body. As you begin to work with prana you may notice heat, a sense of calm, a vibration, or many other sensations. Experience each sensation fully. Once you feel connected to the pranamaya kosha you may desire to work deeper into the koshas.

Manomaya Kosha (the mental body)

quiet-contemplation

Manomaya Kosha, the mental body, creates meaning out of the world around us. It is the portion of our being where thinking, daydreaming and fantasizing reside. It is also where the beliefs, emotions and opinions from our culture and community reside. It is the repository for our unconscious mind. This kosha guides our emotional responses and is also home to the jnanendriyas (organs of knowledge, ie. our sense organs). Manomaya kosha is also the home of Ahamkara, the ego.

Manomaya kosha is the abode of our samskaras. Samskaras are the grooves of our mind, they are set paths and they are created by repetitive thought patterns. “I’m worthy/not worthy.” “I’m too fat/skinny.” “I choose love/fear.” These are thought patterns that occur often without us even acknowledging them. These samskaras color and shape all of our experiences.

A wonderful exercise to begin to work with these thought patterns and change your samskaras is one that Byron Katie teaches. Byron says to ask ourselves, “What would I be without this thought?” This is an excellent opportunity for self reflection, growth and journaling. I encourage you to keep a journal or small notepad with you at all times, so you can really see how often you experience these thought patterns. This is where big change can happen. This is the realm of the conscious mind.

Vijnanamaya Kosha (Wisdom Body)

Meditating with Mala Beads

Vijnanamaya kosha is the home of Buddhi, higher knowledge, intellect, intuition, judgement and discrimination. Ahamkara appears in vijnanamaya kosha, but as a higher knowledge of self. Our human qualities like gentleness, serenity, humility, non-attachment and bliss are also apparent in Vijnanamaya kosha. Vijnanamaya kosha is the realm of the superconscious mind. To reach Buddhi and Vijnanamaya kosha a regular meditation practice is recommended. A regular meditation practice allows one to cultivate the power and knowledge gained by being the witness and the observer.

Anandamaya Kosha (Bliss Body)

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Anandamaya kosha is the innermost of the koshas and therefore the closest to Atman. The bliss in anandamaya kosha, is more than just an emotional state. Ananda (bliss) is peace, joy and love achieved through contact with the Atman (ultimate consciousness) and is a direct experience of the divine. By not identifying with the lower koshas we gain access to the higher koshas of vijnanamaya and anandamaya, where we may eventually move into that bliss state.

Interested in working with your koshas more? Join me for an upcoming Yoga Nidra class or on retreat where we will have the opportunity to practice yoga nidra multiple times.

Love and Light,

Autumn

Autumn Adams
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5 Signs You Need a Yoga Retreat

Guest Blogger

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Okay, we get it. Sometimes we lose sight of our yoga practice… it gets boring or life and work take us away from our practice. Here are 5 signs you need a yoga retreat.

1. You’re bored

You might need a yoga retreat if you are you doing the same things over and over again? When you’re on autopilot you lose your passion and zest for life. You may feel comfortable in your routine but are you happy and fulfilled? Going on a yoga retreat can give you a fresh perspective and reignite your passion for life! You’ll be able to take a step back from your daily reality and find what truly fulfills you.

2. You’re stressed

You might need a yoga retreat if you are using phrases like, “I’m too busy” or “I’m running out of time.” Maybe you’re feeling overwhelmed, exhausted and wired all at the same time! These feelings stem from stress and anxiety. 90 percent of all doctor visits are related to stress and can cause and/or contribute to SO many different health problems. Yoga is therapeutic and allows your body to relax. And since your body is only able to heal when it’s relaxed, a yoga retreat is the perfect way to restore, not only your physical health, but your mental health as well.

3. You need a technology detox

You may need a yoga retreat if you are so attached to your phone that it feels like another body part. How much time do you actually spend scrolling through Instagram or Facebook? While it’s nice to have communication and information at our fingertips, too much technology can be overwhelming and stressful. Going on a yoga retreat allows you to turn your phone off and connect with yourself, nature and have meaningful conversations with others.

4. You want to meet new yoga friends

Yoga retreats are a perfect way to meet like-minded people who share your same love for yoga. You’ll meet people from all over the world with some of the same interests as you. Maybe you’ll even find a yoga buddy who’ll accompany you on your next retreat!

5. You want to deepen your yoga practice

You may need a yoga retreat if you’d like to deepen your yoga practice. It doesn’t matter how long you’ve been practicing yoga, a retreat is a great way to deepen your practice. Weather you’ve been practicing for 20 days or 20 years, you’ll be able to gently explore the limits of your body and expand your mind. On our retreats, you’ll practice yoga twice daily which will increase your strength and flexibility, while helping you invite more gratitude into your life.

Are you experiencing any of these signs? If you are, it’s definitely time to book a yoga retreat. Join one of our upcoming retreats.

Click here to learn more and book today!

Favorite Podcasts for Traveling Yogis

Autumn Adams

I’ve been traveling for years, but I’ve only recently begun to embrace podcasts. I now use podcasts when I fly, on long bus journeys, when I’m stuck in the car, and on nights when I cook dinner by myself. The podcasts I listen to definitely lean toward yoga, meditation, ayurveda, wellbeing, travel and adventure with a little entrepreneurialism thrown in for good measure…. are you surprised? As a globe-trotting yogi they’re saving my sanity. The following is a list of my favorites so far. Like I said… I haven’t been doing the podcast thing for very long, so if you have any recommendations send them my way. Here’s the list of my favorites.

Top 3 Yoga & Wellness Podcasts

Susanne Moscovitch of Yoga Crush

Susanne Moscovitch of Yoga Crush

1. Yoga Crush 

Suzanne Moscovitch’s podcast might be my favorite. Yoga Crush is definitely a podcast for yoga teachers, not just any yoga teachers, but those that want a thriving career teaching yoga. When I begin to start down the “self doubt” path (hey, I’m not perfect) this is the podcast I turn to. I like that she keeps it real, she’s been there too. She has been a hustling yoga teacher hopping around from studio to studio, so she gets it. Her guests all have thriving yoga careers… you’ll find honest stories and the occasional tip or trick to stay your path and thrive.

2. Yoga & Beyond

I love the educational and science based podcasts facilitated by Ariana Rabinovitch. Ariana interviews yoga and movement professionals about all sorts of topics… mostly about better movement. She has interviews with professionals like Tom Myers and Katy Bowman. I’m a fiend for anatomy and movement. I love it! And I can totally geek out on the anatomy part of my asana practice.

3. On Being

On Being is the opposite end of the spectrum… you’ll find beautiful podcasts with spiritual thinkers discussing big quesions like “What does it mean to be human, and how do we want to live?” Krista Tippett explores “these questions in their richness and complexity in 21st-century lives and endeavors. We pursue wisdom and moral imagination as much as knowledge; we esteem nuance and poetry as much as fact.”

Here is a link to one of my favorites with Seane Corn

My favorite Podcasts can be found on the following apps : Stitcher, Itunes, and Podcast Addict (among others).

What are you listening to?

Love and Light,

Autumn

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The 7 Chakras Every Yogi Must Know

Abigail Cox

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If you are a yogi, aspiring yogi, or interested in mind/body/energy healing, Chakras play a big role in these activities. Chakras are our energy centers. The sanskrit word stands for “wheel”, “circle”, as well as “cycle”. There are seven main “energy centers” on each and every one of our bodies. At each of the seven energy centers, there are openings for life that allow energy to flow in and out of the aura. These openings start at the bottom of the spine and work their way up to the crown of the head.

You may be wondering what the purpose of these openings are. Well, the Chakras function is to stimulate the physical body and help aid and develop our self-consciousness. We must keep our Chakras open to flowing energy because a blockage in a chakra can result in illness. The invisible energy flowing through our Chakras is called Prana, which is what keeps us vibrant, healthy, and alive.  The swirling energy flowing through each Chakra harmonizes with nerve centers within our bodies. This flow of energy helps benefit our bodies psychologically, spiritually, and emotionally.

So how do you know if you have a blocked Chakra? You may be feeling off balanced emotionally or physically aching, sore, stiff, or even sick. One of the best examples I have heard is of a son who lost his mother and shortly after developed bronchitis. The ache in his chest from each time he cough was directly correlated to the ache in his heart he felt because his mother passed. Typically when we have a physical issue it results in weakness in our emotional behavior and vice versa. By guiding your awareness to a blockage it will help open your blocked chakra and promote healing for your body physically as well as emotionally.

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Identifying The Seven Chakras:

1. The Root Chakra (Muladhara)

The Root Chakra is our main hub, our survival center. Located at the base of our spine, it has the deepest connections with our physical bodies, environment, and Mother Earth. It holds the first three vertebrae, our bladder, and our colon.

  • When this chakra is open we feel safe and fearless.
  • When there is a blockage or an imbalance in the Root Chakra it will result in physical issues such as; tailbone, legs, feet, rectum, immune system. Emotional imbalances includes negative feelings affecting our basic survival needs such as; money, food, shelter, ability to provide necessities for oneself.

2. The Sacral Chakra (Svadhisthana)

The Sacral Chakra holds our ability to accept others. It is our creativity, passion, grounded intuition, and sexuality center. It is located above the pubic bone, about two inches below the navel and two inches in.

  • When the chakra is open we feel committed, creative, passionate, sexual, outgoing.
  • When there is a physical imbalance in this chakra it may result in sexual disfunction, reproductive issues, urinary problems, kidney issues, hip, pelvic, and lower back pain. Emotional Imbalances include problems with commitment to relationships, inability to express emotions, fear of betrayal, and addiction issues.

3. The Solar Plexus Chakra (Manipura)

The Solar Plexus Chakra is our ability to be confident and have control over our lives. It is located at the upper abdomen and stomach region extending to the breastbone.

  • When the chakra is open we feel confident, have self worth, willpower, self discipline, warmth in our personality.
  • Some physical imbalances of this chakra include digestive issues, liver dysfunction, chronic fatigue, stomach ulcers, diabetes, high blood pressure, pancreas and gallbladder problems, colon diseases. Emotional Imbalances include our inner critic coming out, no self worth, fears of criticism, rejection, physical appearance.

4. The Heart Chakra (Anahata)

Located at the heart this chakra is in the middle of the seven and unites the lower chakras of matter and the upper chakras of spirit. The Heart Chakra is our source of love and connection. The fourth chakra is a bridge between mind, body, emotion, and spirit.

  • When the Heart Chakra is open we feel at peace, love, and joy. “Unhurt, unstruck, and unbeaten”, is the Sanskrit meaning of this chakra.
  • When physical imbalances occur, asthma, heart disease, lung disease, breast issues, lymphatic system issues, upper back and shoulder problems, along with arm and wrist pain. Emotional Imbalances include over loving to the point of suffocation, jealousy, anger, bitterness, fear of loneliness.

5. The Throat Chakra (Vishuddhi)

The Throat Chakra is the voice of our body. The fifth chakra is located in the throat. This chakra focuses on the ability to communicate and express how we feel.

  • When this chakra is in balance we have the ability to speak our highest truth, honest and truthful, good listener, free flowing words and expression.
  • Physical issues resulting from an off balance Throat Chakra is thyroid issues, laryngitis, TMJ, sore throats, ear infections, facial problems, neck, and shoulder pains, as well as ulcers. Emotional Imbalance includes issues of self expression through communication, the fear of no power or choice, no willpower, or feelings of being out of control.

6. The Third Eye Chakra (Ajna)

Our source for intuition and ability to focus and see the big picture. This chakra is located between the eyebrows.

  • When our Third Eye Chakra is balanced we will feel clear, determined, and focused. We can distinguish between truth and illusion. We are open to insight.
  • When our Third Eye Chakra has a physical imbalance we may have headaches, sinus issues, blurred vision, hearing loss, hormone malfunction. When there are emotional imbalances we may be moody, volatile, have the inability to learn from others, daydream and have an exaggerated imagination.

7. The Crown Chakra (Sahasrara)

The Crown Chakra is the high chakra and it represents spiritual enlightenment. This chakra is located at the top of our head. It centers trust, devotion, inspiration, happiness, and positivity.

  • When this chakra is balanced we feel present in the moment and have an unshakable trust within ones self.
  • When there is a physical imbalance of the Crown Chakra depression, inability to learn, sensitivity to light, sound , and environment may be present. When there is an emotional imbalance issues with self knowledge may arise, constant confusion, and alienation.

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Abigail Cox
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