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How to Let Yoga Make 2008 Your Best Year Ever!

How to Let Yoga Make 2008 Your Best Year Ever!
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    People today, are under fire.

    Relentless stress, longer workdays, fewer vacations, destructive nutrition and an epidemic of inactivity have led to an adult generation plagued by chronic pain, fatigue, disease and frustration. In search of an answer that does not require a lifetime of medication, many have turned to complimentary and alternative medicine and more conscious forms of movement.

    For many, yoga has led the way.

    While more than 16 million people practice in the U.S. alone, though, that’s still barely 5% of the U.S. population and participation worldwide is dramatically lower. This wouldn’t be such a big deal, but for the fact that a huge chunk of nearly everything the hundreds of millions of non-yoga-practitioners in the developed-world complain about can be substantially alleviated by some aspect of the practice.

    Yoga works, plain and simple.

    The combination of breathing techniques, movement, mindset training and, if desired the exploration of the more spiritual, subtle-aspects are nothing short of transformational.

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    In fact, the benefits of these modalities are so promising and cost-effective, larger-scale studies are now underway, some funded by the National Institutes Of Health. A sampling of the currently published research includes:

    • Yoga More Effective For Back Pain Than Therapeutic Exercise & Self-Care (Annals 2005 Dec 20;143(12):849-856)
    • Yoga Effectively Treats Carpal Tunnel Syndrome (JAMA 1998 Nov 11;280(18):1601-3)
    • Yoga Yields Weight Loss In Middle Age (Alternative Therapies In Health & Medicine; Jul/Aug 2006)
    • Yoga Helps Reduce Anxiety & Depression (Altern Ther Health Med. 2004 Ma-Apr;10(2):60-3, Soc Behavioral Med Ann Mtg; March 1993; Am J Psychiatry 1992; 149:936-943)
    • Yoga Reduces Risk Factors For Cardiovascular Disease (JAMA. 1998;280:2001-2007, J Assoc Physicians India 48(7):687-94 2000 Jul, J Altern Complement Med. 2005 Apr;11(2):267-74)
    • Yoga Lowers Pre-operative Anxiety & Stress (AACN Clin Issues. 2000 Feb; 11(1):68-76)
    • Yoga Reduces Frequency & Severity of Migraine & Tension Headaches (Int J Psychosomatics 36, 1989, pp 72-78, Neurology India 1991 Jan; 39(1): 11-8)
    • Yoga Effective Complimentary Treatment for Type II Diabetes (Proc XII Ann Mtg Res Soc Study Diabetes India 1984, Diabetes Res Clin Pract. 1993 Jan;19(1):69-74))
    • Yoga Reduces Risk Factors For Diabetes Mellitus (J Altern Complement Med. 2005 Apr;11(2):267-74)
    • Yoga Decreases Severity of Asthma (Pneumologie. 1994 Jul;48(7):484-90)
    • Yoga Accelerates Healing of Psoriasis Lesions (Psychosomatic Medicine, 60, 5: 625-632)
    • Yoga Reduces Stress During Cancer Treatment & Recovery (Psychosomatic Medicine 62:613-622, Supportive Care In Cancer Mar 2001; 9(2):112-23)
    • Yoga Effective At Reducing Stress (J Alt & Comp Med. 2005; 11(4): 711-717)
    • Yoga Effective At Treating Stress In Fibromyalgia Patients (Gen Hosp Psychiatry 15(5):284-9 1993)

    So, if you’re looking for a single activity to add to your routine in 2008 that boasts the ability to impact every aspect of your life, why not make it yoga?

    Beware, though, choose your yoga carefully.

    Before you rush out and dive in, you should know that there are more than 20 major schools or “styles” of practice today and many of them offer radically divergent experiences. Some, like ashtanga, vinyasa or power yoga provide a strong, flowing dynamic experience that can range from mildly to extremely rigorous. Others provide more of a gentle, restorative effect.

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    All approaches have value, but before beginning, it’s important to:

    • Identify what you are looking for from the practice,
    • Assess your physical condition and limitations and potentially seek input from your health-care provider,
    • Consider the type of setting you’d feel most comfortable in (gym, studio, retreat, home), and
    • Think about whether you’d prefer a group or a more private experience.

    Once you’ve sussed out your preferences, it’s time to explore local yoga options.

    Here is a brief summary of the major types of yoga you’ll run into and the general experience they’ll offer:

    • Vinyasa/Power/Flow/Ashtanga/Jivamukti – rigorous, flowing, dyamic practice, rooted strongly in movement, postures and breathing exercises. May be extremely challenging and generally also provides a great workout. Different teachers may bring in more or less of the subtler-side of the practice
    • Iyengar – more static, but still very physically challenging experience, with a strong emphasis on precision and alignment, holding postures for an extended time and very little movement.
    • Anusara – similar attention to detail as Iyengar, but more movement and focus on mindset and the energetic side of the practice. Less movement than Vinyasa, but more than Iyengar. May be highly challenging.
    • Integral/Sivananda – Very traditional experience, rooted more in the subtler-side, study of traditions, philosophy and scriptures, breathing and energetic work, with less emphasis on postures.
    • Hot/Bikram – set of postures and breathing exercises performed in a super-heated environment (105-degrees +) . The heat makes this a very intense experience.
    • Kundalini – experience taps strongly into the subtle-side in an effort to release the body’s lifeforce and allow it to travel up the spine. Strong emphasis on breathing, chanting, interaction and unique set of movements and postures
    • Hatha/Kripalu/restorative – balanced emphasis on breath, meditation and postures, many of which are designed to release physical imbalances and holding patterns in the body. Generally, a gentle experience, not tailored o those looking for a strong exercise-experience, but highly-valuable nonetheless.
    • Viniyoga/yoga therapy – individualized experience that is tailored to the precise diagnoses and needs of the individual. Most often done on a private basis, though, some classes may be found.
    • YogaFit – begun as fitness-classes, based on modified yoga postures, YogaFit is the designated yoga at a number of large health-club chains.
    • Hybrids – Yogilates – yoga and pilates, Tai Yoga – yoga and massage, Yoga boxing/Spinning – yoga and indoor cycling

    Once you’ve determined your general yoga preferences and noted which styles of practice sounds appealing, search for the local setting and type of class that feels right to you and commit to trying it out. A great resource to learn more and find yoga in your local neighborhood is the beginner’s area at YogaJournal.com.

    And remember, the nature of the experience, even at the same studio or gym, can vary fairly dramatically, based upon the skill, ability, experience and personality of the teacher.

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    So, even if your first or second experience do not immediately resonate with you, be sure to explore a few more teachers, styles or settings, instead of simply writing off a practice that has the ability to make your life a calmer, more energized, less painful, more enjoyable place to be.

    Wishing you all an incredible 2008 ahead!

    PS – This list is by no-means all-inclusive, so feel free to add to my list or share your thoughts, stories and ideas in the comment section below.

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    Namaste (Sanksrit for the light in me honors the light in you)

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    Last Updated on January 17, 2019

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

    Why Is It Hard to Live A Peaceful And Happy Life?

    Our Habitat Has Become Too Technological

    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

    Too Many People Don’t Want to Unplug

    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

    Listen carefully:

    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

    8 Mindfulness Exercises to Start Practicing

    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

    Are you ready for it? Let’s go!

    1. Pray Daily

    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

    Pray. You won’t regret it.[5]

    2. Pay Attention to Your Inner Thoughts

    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

    This article can guide you to beat negative thoughts:

    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

    3. Smile Often

    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

    The moment that you smile unconsciously, you then know that you are truly happy.

    4. Organize Your Working Desk

    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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    5. Celebrate Your Friend’s Victories

    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

    6. Listen to Your Spouse/Partner

    God put someone in your life for a reason. You might as well listen to him or her.

    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

    7. Give Yourself a Break from Technology

    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

    How do you do that? This is my formula:

    First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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    If you score more than 35, you need to take action immediately.

    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

    8. Go Exercise

    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

    12 Benefits of Regular Exercise You Should Know

    The Bottom Line

    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

    It is possible to live a happy and peaceful life. It only depends on you.

    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

    More Resources About Mindfulness

    Featured photo credit: Lesly Juarez via unsplash.com

    Reference

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