We live in an "up-regulated" society. We are mostly in the "Hyper" mode of Fight or Flight or Freeze. We work hard, we play hard, we value hard work, achieving, doing more and trying to have it all. This leads us to be exhausted, stressed, sleepless and depleted.
One of the wonderful benefits of yoga is its ability to "down-regulate". We can learn how to tap into our para sympathetic nervous system which helps us lower our heart rate, respiratory rate, blood pressure, stress hormones and more. The power of the Three Fundamentals can not be understated. Ground, Relax your Palate, Exhale. These three fundamentals put you in touch with the stability of the earth beneath you; Relax your palate and mindfully release the muscle tension that you are holding in your body unconsciously; Exhale out to the very end of your breath. Do not short change your exhale. The Inhaling breath is the active phase of respiration and gets you ready for fight/flight--get up and go--RUN from the tiger! The Exhaling breath in the passive phase of respiration and stimulates the "rest and digest, renew and regenerate" part of our nervous system. I love when science meets yoga. The regular, smooth, soft, normal in-breath and out-breath over and over again allows the diaphragm to gently stimulate the vagal nerve as it runs through the diaphragm. This stimulation travels back to the brain stem and tells your brain that you are safe, you are OK and you can let go of the stress and hyper vigilance that comes with "fight or flight". So let your breath be natural, smooth, complete with a regular rhythm of in-breath and out-breath. Notice the pause at the end of the exhale and rest in that pause for just a bit, then let the inhale come when your body tells you it is time to inhale. Just notice the pause at the end of the exhale. These Three Fundamentals are where we start every yoga class. They are also part of a meditation practice. Both can bring you calm in the storm of the Hyper Activity of the Holiday season.
Find a place where you can be still and quiet for a few minutes. Meditate. Rest. Practice the Down Regulating yoga practice below.
Dead Bug for concentration and allowing your 2 hemispheres to communicate
Cat Cow for so many benefits! Close your eyes and feel your bones move
Down Dog for a gentle inversions, pedal your feet slowly and reach your sits bones back towards the wall behind you.
Gentle Half and/or Full Sun Salutations
Sumo for balance and strength of your pelvic floor
Extended Side Angle for your Side Fascia Line
Sun Salute down to Child's Pose. Move into Crescent Child for your side body
Half Fish Twist and all of its variations. Twists are very down-regulating
Supine Leg Stretch. All Forward Folds are also down-regulating and this is a wonderful version
Legs up the Wall is Supreme for down-regulations. You can do a whole series of moves with your legs up the wall: (your lower back is supported and protected while you get the benefits of your heart in a gentle inversion)
Pyramid
Wide Legged
Cobblers
Goddess or Sumo
Pigeon
Clam-shell Twist let your breath be felt all the way out to your fingertips
Savasanah (10 minutes)