This would be a slightly bigger challenge than advised for your first multi-day hike, 7.5 days through mountain terrain, and forest, carrying, from the outset, a 19-kilo pack. Notwithstanding, I had no regular fitness regime at all, just a long-term yoga practice and a relatively active lifestyle in the garden and living in the hills, to rally from. The one month I had before the trip, I did static cycling, preparatory hiking with some weight on my back and an over-night hike at Deep creek Conservation Park, and for The Overland Track itself, I was accompanied by experienced hikers (thank goodness). Overall, I was taking a punt as to whether I had the fitness required. Now, after completion, I have been impressed with what my long-term yoga practice has provided me in achieving this hike and I thought I’d share this to advocate for and share a little about the intrinsic nature and power of yoga.

The first day was particularly tough fitness wise, it was mostly ascending. I did slow up the group, and I had the option to go back after day one was complete, but my instincts were, that I was managing, and I knew of strategies for myself to endure and manage more of what was to come. The discipline of mind in yoga practice does offer confidence. Action brings motivation, and we learn that we can access a well of inner resources when in need. We learn practical techniques to increase resilience, endurance, and economise and maintain energy. The ability to assess, access, and use the right amount of energy for the task helps significantly, and this includes proprioception, (awareness of our whereabouts in space), coordination, balance and unity or connection between our focus, our breath and our body.
The terrain varied over the days and the first day was the toughest. After coming to the finish line, at the end of 7.5 days, I was a little pack fit, and my pace had certainly picked up. My ability to get to the finish line, after 100 km’s, was the way I could conserve my energy when needed. I would spend minutes at a time recuperating with a forward fold, resting forwards on my walking poles, head down, taking slow deep breaths through my nose, getting my heart rate to slow and my breath to deepen, mind to relax. I employed what is called an Ujjayi breath on the track, where you make the breath softly audible, taking it through the slightly constricted portion at the back of the throat. This breath promotes focus, increases lung capacity and enhances relaxation. I also used Sitali breath, which is a cooling breath, inhaling through a curled tongue and exhaling through the nose. These breath techniques kept me cool and calm and focussed.

After the first few days of the hike, it was mainly general fatigue experienced, as well as fatigue of the legs and feet, so giving time for the feet and legs to recover at the end of the day, with “Legs-up-the-wall” (or tree), and doing movements for the hips, knees and ankles whilst lying on my back gave complete recovery, range of movement and decreased inflammation or swelling. Lying twists also assisted the spine, shoulders and back to ease from their work.

When managing some hip and back fatigue towards the last few days, doing some poses whilst on the track, like Virabhadrasana III (or names Flying Warrior – balancing on one leg, whilst extending the body parallel to the ground), would get my hips back together, increasing firmness and stability in the hips and lower back. Deep squatting and standing forward folds opened and relieved my lower back and increased length and space in the spine, recovering my back and shoulder muscles from the pack. Yoga, after all, can be taken anywhere and with little or no equipment to achieve excellent results.

Yoga is self-study (Svadhyaya). Whilst in yoga, distractions are minimised, we learn to pay attention to how we ‘do’ our life. The sense of awareness in our yoga practice enables us to see a little below the surface, to what is driving us. We discover that there are deeper layers, beyond likes and dislikes, our ego self, discovering more about who we are, our truth, our wisdom mind, and our discernment, to ‘what is’. Maybe this is why yoga can be confronting at times. In our practice we become still and observant, we increasingly trust the process, showing up for ourselves in a special way. We get to see the ways we think and approach our life, highlighting that we are not perfect. Yoga is a humbling process.

We hold patterns of movement, posture, emotions and attitudes, as we move beyond these boundaries we can see realistically what’s possible. In this process of action, reflection, reaction times slow whilst we can sculpt how we respond, discernment takes place and clarity arises. We can see beyond judgment, bring appreciation and kindness to ourselves, and more of that to each other and the world. Yoga in fact sculpts who we are and how we choose to live. I don’t think I would have taken my hiking journey on so willingly, positively without my yoga mindset.

by Loretta Voivodich

The post Yoga Practice is Adaptive for Life appeared first on Unfold Yoga + Wellbeing.

Yoga was originally a contemplative practice that took many different forms- Bhakti Yoga (yoga of devotion), Jnana Yoga (yoga of knowledge and philosophy), Karma Yoga (yoga of action) and Raja Yoga (the royal path). The seminal text, ‘The Yoga Sutras of Patanjali’ informs the style of yoga we practice at Unfold Yoga+Wellbeing, Iyengar yoga. The second sutra (1.2) tells us that the aim of yoga is to still the fluctuations of the mind, Yoga Citta Vrtti Nirodah. If that occurs, the next sutra (1.3) tells us we can then know and abide in our true blissful nature, Tada Drastuh Svarupe Vasthanam. But how do we even still the fluctuations of the mind in the first place in our 24/7 always stimulated, busy world full of distractions and disturbances??? The Sutras tell us to embrace the eight limbs or disciplines of yoga. The first seven limbs or disciplines make the eighth limb possible: bliss and enlightenment (Samadhi). The first seven limbs are Yama (five moral disciplines and restraints), Niyama (five ethical observances), Asana (postures), Pranayama (breathing techniques), Pratyahara (withdrawal of the senses), Dharana (focused concentration) and Dhyana (meditative absorption).

Many people are initially drawn to yoga by the promise of greater flexibility, improved strength and reduced stress. The regular practice of asana (postures) certainly has profound physical benefits. Slowing movement and focusing on the breath makes us feel calmer. But over time, it is the self-awareness we gain through yoga that keeps us coming back to our practice month after month, year after year. A steady practice of yoga asana and pranayama helps slow our reactivity. We learn our thought patterns on the mat when practising strong poses or long holds or unfamiliar postures. This increases our awareness of the effects of those thought patterns in everyday life. Tuning into the breath and learning to steady it brings a steadiness to our minds. Experiencing moments of stillness during or after a pose or in Savasana enables us to bring that stillness into the busy activities of daily life. Learning to find space in our bodies and between breaths means we can reside more fully in the small spaces that exist between moments during the day. As we learn the nature of our minds and their tendencies to fluctuate, it becomes more possible to find a stillness within. Through our practice on the mat, Yoga Citta Vrtti Nirodah becomes more possible, even if the moment is fleeting.

So, the next time you are holding Virabhadrasana 1 (Warrior 1) for longer than you might like, take the opportunity to examine your reactions. What can you learn about yourself, your thoughts and responses? The next time you come down from Salamba Sarvangasana (shouderstand) take a moment to rest in that stillness. Can you tap into this stillness again later in the day? When you next settle into Savasana notice how the body lets go, the breath softens and the mind steadies and perhaps you can find some quiet in the space between your breaths. Through our yoga practice we start to gain glimpses of our inner self and the true essence that lies beneath.

by Samantha Smith

The post What is it about yoga? An ancient practice in modern times appeared first on Unfold Yoga + Wellbeing.

Yoga is a practice for the entire body, including the muscles, bones, and joints, as well as the cardiovascular, digestive, respiratory and nervous systems. Yoga is also a practice for the mind, enlivening, quietening, rejuvenating, as well as improving concentration. Yoga is a practice for the spirit, giving you time to connect with the stillness and peace that resides within.

What might I experience immediately after one or two classes?

After even just one class, you can expect to feel some tight spots stretched out and released. You may gain a greater awareness of where you hold tension or which joints are stiffer or which muscles need strengthening. Students develop better body awareness with regular class attendance, including asymmetries from side to side or imbalances. Even seemingly simple poses like Tadasana can quickly transform how people hold themselves in daily life as they develop awareness of their body in space and correct alignment. You may also experience some muscle soreness as you start to use muscles in unfamiliar ways and hold postures for longer. This soreness eases quickly when you once again stretch those muscles out. You may become more aware of your internal voice when you are holding unfamiliar poses or in those quieter moments in the class, such as Savasana. Without the distraction of music or mirrors, students become more comfortable focusing internally and starting to discover what is there within themselves.

What might I expect after several months of yoga?

You may find yourself becoming more familiar with the Sanskrit names of the poses. But don’t worry too much if you are not! That will come. You will become more familiar with the flow of a class and how to pace your energy and effort. With the guidance of your teacher, you will learn which props and modifications are most beneficial for you. You may notice some poses are a little easier to hold as your spatial awareness and alignment improves and your strength and flexibility develops. You might be learning to address imbalances in the body through aligning the bones and joints correctly.

You may become more familiar with the effects of the different sets of poses. You might notice that the standing poses make you feel strong and grounded but require effort. You may feel energised after chest opening poses and quieter after forward bending movements. You may know which poses you find challenging, and it is perfectly normal to have emotional responses to poses. You may be developing confidence in poses that you saw others doing early on, but you never thought you would get close to! Perhaps you are starting to go upside down a little more or bending backwards a little more. If you are attending class regularly, you will notice how your body feels if you skip your practice.

Your internal voice may quieten as you learn to focus on your breathing and the positioning of your body. Perhaps you can slide into relaxation faster when you lie down in Savasana. Maybe learning to consciously relax your body helps you fall asleep at night or when you wake up in the middle of the night. Learning to follow your breath in class might help you calm yourself in anxious times during the day or help you address those times when your breathing becomes tense or shallow.

What might I expect after some years of yoga?

The longer-term benefits of yoga to the body systems build over time. Long-term yoga practitioners report their nervous system is less reactive to stressors. Using their knowledge of the poses, they restore their energy and nervous system which improves sleep. The physical and mental strength and stamina built through regular practice improves resilience when facing challenges. At times of low energy, practitioners can use poses such as handstand or headstand or backbends to lift their energy, mentally and physically. Inversions become more important in a long-term practice. When the world around us is turned upside down, it can help if we also turn ourselves upside down and see things from a different perspective!

Bone density improves from regular practice of the weight bearing poses, including the standing poses, inversions, and arm balances. Muscles are strengthened from holding postures in both their lengthened and contracted states. Joint range of motion improves as we learn to use our muscles to support joint mobility.

Cardiovascular health can improve with regular practice of inversions. The initial rise in blood pressure experienced when going upside down is counteracted by the heart rate slowing. This gives the heart a well-earned rest. The cardiovascular system also benefits as we learn to rest the nervous system. Lymphatic drainage is supported by contracting leg muscles and opening regions where the lymph nodes sit, including the armpit chest, the throat, and the groins. Learning to regulate the breath by using the diaphragm correctly and recruiting the intercostal muscles supports the respiratory system. Regular practice of certain restorative poses also gives an often-overworked diaphragm a rest.

by Samantha Smith

The post I’ve started yoga…now what?! appeared first on Unfold Yoga + Wellbeing.