Although it is snowing today, the spring season is a few months away and with the advent of a new season; many Yoga practitioners and teachers will be starting new projects, courses and various training programs. As the pace of life begins to shift from season to season, many of us can easily become overwhelmed with the increased number of items on our to-do list. As anxiety levels begin to escalate with the increased pace of life and number of daily obligations, irritation and even angry feelings may begin to arise.
When this happens, many people find that they are holding quite a bit of stress and tension in their bodies, including breathing in a shallow manner. By offering your Yoga students a balanced and comprehensive practice of postures, breathing exercises and relaxation techniques, you will help them to maintain an inner state of equilibrium. The more physically challenging and vigorous forms of Yoga is wonderful for relieving stress and tension from the body and increasing the flow of vital life force energy throughout the entire body-mind complex.
Some of the more vigorous forms of asanas that help to wring deeply held muscular tension out of the body are the Ashtanga and Power Yoga systems. These systems are based on linking the postures together by continually flowing through a series of Sun Salutations.
This long, dance-like flow, which usually that lasts up to an hour or longer, leaves little room in the body or mind for holding onto physical tension or focusing on distressing thoughts in the mind. Flowing, vinyasa-based Yoga practices are especially powerful when they are performed in conjunction with pranayama exercises.
During the physically active portion of a power or vinyasa Yoga class, the postures are usually performed in tandem with Ujjayi Pranayama. This ocean-sounding breath is both energizing and relaxing. It also effectively stokes the inner fire that nourishes our vital life force energy. At the end of a Yoga class, a very effective breathing exercise for promoting deep rest is the Relaxation Breath. Essentially, the Relaxation Breath shifts the body from being propelled by the sympathetic nervous system to the parasympathetic nervous system.
The sympathetic nervous system is also known as the fight or flight nervous system. Yoga practitioners as high levels of adrenalin and intense activity often experience this. For instance, imagine that you have just enjoyed a double espresso at your favorite coffee shop. As you start to feel the caffeine elevate your mood and your energy level, you probably feel like you could take on the world! This is the more positive side of the sympathetic nervous system. However, this heightened level of energy can also quickly swing into impatience, irritation and anger, which is the less attractive aspect of the “double-edge sword” of the sympathetic nervous system.
In order to balance the sympathetic and parasympathetic nervous systems during the course of your classes, it is important to guide your students through a comprehensive practice of both active and relaxing Yoga postures, as well a few well-placed breathing exercises. The Relaxation Breath is a very simple breathing exercise that is optimally practiced during the final portion of a Yoga class.
Practicing this calming pranayama technique is a wonderful way to lead your students into a deeply restorative Shavasana. When you are ready to teach Relaxation Breath, ask your students to sit in a comfortable seated position or to lie down in Shavasana.
You may wish to offer your students Yoga bolsters to place underneath their knees if they are resting in Corpse Pose. This additional support will help to relieve any accumulated tension in the lower back. When your students are ready, have them breath in for a count of four and exhale for a count of eight. Continue the practice of Relaxation Breath for several minutes in a continuous fashion. By elongating the exhalation, the body naturally shifts from the sympathetic to the parasympathetic nervous system, which will allow anxiety, impatience and anger to naturally dissolve from the body and mind.
© Copyright – Virginia Iversen / Aura Wellness Center – Publications Division
Related Resources:
The Sivananda Companion to Yoga: A Complete Guide to the Physical Postures, Breathing Exercises, Diet, Relaxation, and Meditation Techniques of Yoga
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