ENCOURAGING THE RELAXATION RESPONSE

ENCOURAGING THE RELAXATION RESPONSE By Nancy Ruby

Many of you may be living with pain or physical limita¬tions caused by repetitive use or lack of use. This type of discomfort can often be lessened or alleviated with the simple tools of yoga and mindful breathing. If you are dealing with limited range of motion or protecting any areas of injur y, then stepping into a fundamental practice that addresses your individual needs within a gentle yet strengthening process can do wonders.

The key is to start from the beginning and progress slowly. First, you want to learn basic postural alignment principles to pinpoint your key areas of concern. Secondly, you want to address the benefits

of slow, deep, even breathing to bring your nervous system into the relaxation response. These first two steps are imperative to experience effective results without causing any harm. Often times the simplest actions create the most profound outcome.

For example, try this now: Place your feet squarely on the floor with your legs hip distance apart. Level your hips and bring a slight anterior curve to your lower back (lumbar vertebrae). Lengthening the sides of your torso by lifting from hips to armpits. Relax your shoulders back and down to expand your chest. Lift from the crown of your head and level your chin level.

Relax your hands in your lap, close your eyes, and take 10 slow, deep breaths saying silently to yourself, “I’m breathing in, ten. (inhale) I’m breathing out, ten. (exhale) “I’m breathing in, nine. I’m breathing out, nine.” Continue through number one and then notice. How do you feel in your body? Your mind? Your emotions? I’m willing to bet you feel different.

When you pay attention to sensations in the body it increases awareness. In turn, stress levels decrease, and the mind becomes calm. Yoga is meant to instill the relaxation response of the parasympathetic nervous system. This helps tremendously with sleep disorders, pain management, depression, and anxiety so prevalent in our society today. Encouraging the relaxation response also aids in healthier digestion and a strong gut-brain connection leading to a clear mind and stronger immune system. Yoga truly is beneficial for all ages. You simply need to apply the practice that is just right for you. Now, set down this paper, and gift yourself two minutes to practice this relaxation technique. Do this daily for the health of it.

Nancy Ruby runs YogaMotion Wellness Academy in Bozeman and describes herself as an educator, joyologist and lifestyle engineer. She has been sharing her teachings in yoga and wellness education for the past 40 years. Ruby currently specializes in supporting the health and wellbeing of Baby Boomers and beyond. The Joy of Living is inside of You. Come breathe, move, relax, and renew. YOGAMOTION.COM • 521 EAST PEACH • 406.581.5041 YOGA FUNDAMENTALS with Nancy Ruby March 3 - 31 Tuesdays 11am - noon