By Gay Norton Edelman
Whether you’re chugging through a plain old bad day or reeling from one of life’s major blows, yoga has ways to settle your body, mind and soul. Local instructors offer simple suggestions to add to your exercise routine, whether you have an established yoga practice or are just starting out.
Stretch your back. “Lie faceup on a foam roller from head to tailbone every morning as soon as you rise,” advised Darry Guli, RN, MA, APN, director of education, Hackensack Meridian Quality Care. “Gravity does the work as you practice letting go. Yoga augments the flow of nerve conduction in your spine. Not only is good posture maintained as you age but low back pain is prevented (or addressed). Initially it may be uncomfortable as the muscles hold much tension.” And while you’re at it, attend your mind: “While in the posture,” she said, “ask for purpose and strength for whatever is in your path today.”
Guli’s personal take: “Thirty years ago, I was aching to bring ease back into my life. I discovered yoga practice while on a ‘spa’ vacation at Kripulu Center. Though I’m back to nursing after teaching yoga for 10 years, I maintain a daily yoga practice.”
Soothe your eyes. “Close your eyes, rub your hands together until they are warm,” advised Eva Leobold, owner/director of Blue Moon Yoga. “Then place the base of your hands gently on your cheekbones with the palms over the eyes and the fingers pointed up toward the hairline. Let the warmth and darkness gently relax you.” This technique has extra importance, said Leobold, in this age of eyestrain and fatigue from so much computer work. bluemoonyoga.net
Leobold’s personal take: “I use my yoga techniques to boost confidence and to refocus during the day. I use them to prepare for meet- ings, or after difficult phone calls to relax and regain my power.”
Use your breath. “In yoga we say the issues live in the tissues,” said Karena Virginia, international teacher and co-author of “Essential Kundalini Yoga.” “Rather than numbing our grief, pain or anxiety, we feel it to heal it.”
Virginia suggests the following breathing exercise: “Lie on your back and imagine a balloon in your lower belly. Inhale through the nose for 5 counts and expand the balloon. Hold for 5 counts and feel the expansion in the lower back and rib cages. Exhale slowly through the mouth for 5 counts and feel the balloon slowly deflating as the belly draws back towards the spine. Hold the breath out for 5 counts. Inhale and do it all again. Practice this for a few minutes daily.” karenavirginia.com
Virginia’s personal take: “I started practicing yoga 30 years ago when I was in college. Yoga was the way I centered myself and focused on a very demanding schedule. I have been deeply sensitive and spiritual since childhood, and yoga was super comfy to me.”
Be patient and kind. “Besides the importance of breath and movement, yoga teaches how to practice many principles and qualities of action and behavior,” said Rita Lynn Lyman-Scott, who teaches with several area programs and is also a massage therapist with Page Chiropractic and Wellness. “This applies to oneself as well as others – do no harm in thoughts, words and deeds. No negative self-talk!” pagewellness.com
Lyman-Scott’s personal take: “I found yoga at age 16 from the book ‘Yoga for Health’ by Richard Hittleman. I had been living with, and on many medications for, autoimmune reactions from age 9 following Lyme disease. I think yoga saved my life. It showed me the connection between body, mind and breath and gave me an understanding of nutrition.”
Find your center. “Every day is a gift,” said Vijya, who goes by one name and is owner of Jivi Yoga. “Try to find the center between darkness and blinding brightness. Be neither lethargic nor aggressive. Each day give yourself ‘me time.’ Sit and watch the clouds, sit in the park and look at the people, do some gardening, sing or dance, go ahead have that small piece of dark chocolate. Feed that fire in you, allow the flame to warm you, help you see clearly. Breathe.” jiviyoga.com
Vijay’s personal take: “Yoga to me is essential, like food is for nutrition. My physical yoga practice began in 2006 when I fell in love with Hatha yoga. People have gatherings to share food and drinks. Sharing my practice is like that, bringing peace and joy to those around me.”
Relax with a body scan. “Yoga is a self-study,” declared Mary Ansell, founder and director of the Red Bank nonprofit Open Heart Yoga. “Bringing attention to yourself helps keep you present, mindful and may feel quite nourishing. Find a comfortable seat with your eyes closed or partially closed. Relax your shoulders, jaw, tongue, eyelids. Lengthen your spine and connect to your breath. Bring cognizance to your toes and gradually work your way to your hips. Notice how each area feels, without judgment. Bring attention to your fingers, knuckles, wrists, up to your shoulders. Finally, scan your throat to the top of your head.” openheartyoganj.org
Ansell’s personal take: “Regular yoga practice provides me with powerful, enriching tools to promote whole body well-being. I learn to enjoy presence, stillness and movement. I learn to strengthen myself physically, mentally and emotionally.”
Be in the here and now. “Focus on the present moment, one breath at a time,” advised Ken Franco, who teaches at The Atlantic Club in Red Bank. “Remember, your relationship with yourself is the longest relationship you’ll ever have. The breath – and the moment – is your life. As long as you’re breathing mindfully, you’re doing yoga.”
Franco’s personal take: “Yoga gave me the transparency I was missing. The practice of yoga continues to remind me to be present and patient. And in doing so everything around me just falls into place.”
This article originally appeared in the Sept. 2 – 8, 2021, print edition of The Two River Times.
