Yoga, training and health inspiration for you

Since the start of civilization we have emphasized the active life (yang) in some cultures and the contemplative life (yin) in others. Now we have the opportunity to explore both and find the appropriate balance between the two. But how do we find time to figure out what we need when everything around us is spinning so fast?  What does mindful living mean in a modern world? 

Find a balance between yin and yang

For most of us life today doesn’t offer any natural breaks. We eat lunch on the go and we are constantly online or communicating on phones, laptops and iPads. We may even try to do yoga while doing these other things. But to achieve deep relaxation and mental ease, we need a practice where we can turn our senses inward and quiet the mind. We can stately claim that the need for a more inquiry based, contemplative, complementary practice, is well needed in the life of the modern human and yogi.

Yin and yang can be described as two variables; they are either on the opposite ends of a cycle, like the seasons of the year, or opposites on a continuum of energy or matter. The opposition is relative and can only be understood through relationships between the two. For example: Water is yin relative to steam but yang relative to ice. Nothing is totally yin or yang. Just as a state of total yin is reached, yang starts to grow.

This is evident in the yin yoga practice, since after you have gotten deep into relaxation and mental stillness in a yin yoga pose, the blood circulation increases and you can start to feel heat inside. You are ready to mobilize energy into movement and weight bearing.

They constantly transform into each other, just as there can be no energy without matter and no day without light. The classic energy philosophy state that yin creates yang and yang activates yin. This falls true in one's yoga practice when your breath brings stillness to the mind and you start to flow through the poses. You experience inner heat rather than extensive sweat (that cools your body). This way the metabolism and circulation increases, and your body is enable to burn toxins and impurities better.

Different types of yoga
Yoga means “to yoke” together opposites. That is also what hatha yoga, the platform for all physical yoga practice. To balance the ha (yang) and the tha (yin); the solar (doing) with the lunar (being) aspects of the practice. In this sense, our yoga practice should be a blend of yang/out/action/contraction and yin/in/observation/extension to make the whole balanced and to affect our entire health to move towards homeostatis (the maintenance of equilibrium). Yang yoga is a more vigorous yoga practice that targets the muscular tissue and through movement creates heat. Examples of yang based yoga is ashtanga vinyasa, power yoga and anusara yoga.

Through the practice of yin yoga, one targets the fascia/connective tissue in the body, which makes it a marvellous therapeutic tool for healing bodily, mental, and emotional imbalances. Yin yoga is most effective when more active forms of yoga or exercise are also practiced regularly.

Let go of your own limitations and your preconceptions when it comes to yoga
The demands of Western culture can easily lead to low self-esteem. While there is usually room for improvement, we are all amazing beings just as we are. In a yoga practice we should just get to the mat, work within our limitations, and feel how we detach from all of what inhibits us, rather than get caught up in competitiveness without looking for some specific results.

There is a misperception that an “enlightened yogi” is passively accepting of all circumstances and will not care how she or he is treated or what her circumstances may be. Study and application of your practice will erase many of those misperceptions.

For example, there is no sutra stating that the true yogi never says “no.” Sometimes practicing truthfulness and respect for yourself, others, and a given situation may result in more action as you develop clearer boundaries and integrity. This has been my experience. Before yoga and meditation, I had little awareness of my own boundaries and I had never been showed to move inwards for answers. I searched on the outside instead and I had such a need for affirmation and acceptance that I never said “no.”

For me it took many years of practice and life lived in order to move more into sattva guna; to a more centered positioning in myself where I could speak of my needs. This spiritual maturity gave me the ability to better accept different situations and of letting go of things that doesn´t give themselves automatically.

To be a yogi, you just have to practice yoga regularly. The yoga will do the rest. Becoming a yogi doesn’t mean giving up the old you and becoming someone else. However, things that are not serving you well may fall away. As you practice yoga, you move toward the more intuitive, less fragile you.

The yogi way
On the other hand, being a yogi doesn’t mean you don’t have problems; you just have more tools for dealing with them. Yoga provides kaivalya, or space around your experience that allows you to have perspective regarding your problems and what to do about them.

In yoga, we work with tension and through different techniques we wish to move deeper into it, step by step, day by day, practicing again and again, until we reach its core. Then we stay with it and use releasing techniques like slow poses, visualization, breath, and silence in order for the tension to resolve. We need to slow things down in the core of tension so the bodily systems that have perhaps been drained of energy can take some time to recover new energy, and slowly the stress and tension release their grip.

Take a sponge as an example. We leave it close to water and it will slowly start to move toward the liquid in order to absorb it. That is the code, the programming of that texture. We can look at our own systems in a similar way. The more we use them the wrong way, the more we take away from their binary code intelligence.

This idea is shared in general in medicine and, similar to yoga (though carried out in different ways), its aim is to lower the thresholds so the obstruction of flow can be reduced in order to get the blood pumping and nerves to speak with each other again. Here they use medicines, surgery, and other techniques but with the same aim, in general.

The present moment is filled with joy and happiness. If you are attentive, you will see it.

—Thich Nhat Hanh

So on the question regarding if it is possible to live more mindfully in the society of today I would say yes. And the first step is to start adding more slow style practices into your life. Add the natural breaks that your life is not handing to you. Otherwise life will runa away with you.

If you wish to read more on behalf of this topic, I have written a book on yin yoga called YINYOGA – An Individualized approach to balance, health and Self wellbeing available on www.amazon.com.

This weeks yoga and contemplation

Pick one of the two yin yoga classes below and practice this twice this week. Follow up with the recommended meditation right after. The other days work on balancing this class with some stability, flowing or strengthening classes.

I also invite you to ask yourself and inquire around the following questions during the week when you have a moment before, during or after your practice:

• Is there anything I can remove from my schedule that is not that important?
• Where do I experience stress in my body right now?
• Does my thoughts move around a theme? Are they pulling me towards validation? Negative criticism?

Give yourself this month of recurring stillness. Let go "yinside"! 

This weeks videos

Yogobe Video: fp68 Yogobe Video: fw68

Yogobe Video: z47a Yogobe Video: h6k4 Yogobe Video: 84038433 Yogobe Video: b26d

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Are you running to fast and tend a bit lost? You are not alone! This is why I would like to invite you to a month filled with yin and restorative. To find inner peace in Christmas time, and a harmonious ending to this year. We'll start these four weeks tomorrow, but get a sneak peak here! 

Find the balance between yin and yang

December is a month where we try to desperately unwind all the stress and tension created by high expectations, a massive workload, managing several social events, endning the year in grace and prepare and enjoy Chistmas time. Yet, why do we run so fast? It is not like time will stop at New Years. It is not like you do not get more chances to improve or work.

My advice to you is to practice adding pauses. Say no to events you do not have to participate in and don't start any new projects on this side of the year. Plan for them instead. Focus on closure. On pausing. On spending time with yourself everyday. Both on and off the mat. Mix your social life with solitude. Time with YOU and those you care strongly for. Stop running. This month is a fantastic month to practice pausing, rebooting and restoring. Welcome to this month's theme: Slow Down – GoYin

Many of us strive to maintain a balance between yin and yang, the active and the passive, the hard and the soft. Both on and off the yoga mat. This month I will share some thoughts around ways to unwind tension, seek clarity, release stress and boost inner peace. 

This month will consist of four parts broken into four weeks.

Starting tomorrow I will guide you here on the blog and in our Facebook community BEYOGA365 with inspirational reading and video recommendations on Yogobe. Welcome to a month of going more yin.

Start december right...

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Yoga teacher Frida Starvid (fd Boström) asks her self if there really are some yoga forms that are better than others or more true? And does it really matter as long as you find the yoga form that suits you and your needs?

Exercise as such has never interested me

I´ve known for a while that this piece was going to center around a book by Haruki Murakami called What I Talk About When I Talk About Running. This month´s blog theme is “pulse, heat and exercise”, and I had picked this book in lieu of having to write anything personal. It´s a good read, which you might expect from a writer of his caliber. Murakami writes about running, basically, in a very straightforward fashion, but uses the subject as a cover-up for what is really an autobiography.

It wasn´t obvious, however, what my take on the subject would be, even through the lens of Murakami. Not until I found myself in a locker room with one of my students after a challenging Rocket class, and the opening appeared as if by magic. While changing, we were leisurely talking about different styles of yoga, and my student made the observation that it seemed like yoga was gaining popularity because people see it as a form of physical exercise. “I don´t know much about that”, I said, pulling on my jeans. She looked at me, confounded.

A long conversation followed, in which I talked about the background of Rocket yoga - that while it is up-tempo and physically challenging, it is derived from the disciplined Ashtanga tradition, firmly grounded in yoga philosophy and that it has mantras, bandhas and breath work at its core. I talked about the fact that exercise as such has never interested me. That only insofar as my mind can be absorbed into something more meaningful while moving, my body is willing to work. The girl nodded thoughtfully. “I guess I´ve never looked at it that way,” she concluded, just before we said goodbye.

Is there only one true yoga form?
While I sat on the bus, I thought about things I´ve heard people sometimes claim over the last couple of years - that physically demanding yoga in some way should be less profound and require less awareness than slower forms of practice - and therefore is shallower and more about performance. I´ve heard someone say, for example, that sitting in Lotus and meditating is harder than doing Pincha Mayurasana. And that is perhaps true, depending on who you are. But perhaps not. Or maybe on some days, and not others. The question is, does it matter? Isn´t the comparison futile? To me, doing advanced asanas is not about snapping fancy pictures, but about a natural will to progress. Being spurred on by gradual development, having positive mental and physical feedback from trying new things and achieving postures one never thought possible, is a good thing in my book. That does not, however, make me opposed to any other type of yoga, which is the main important point I want to drive home. Everyone should not have to prefer the same things.

Absorbed in the physical concentration
I think one´s preference when it comes to style has a lot to do with one´s personality. In his book, Murakami reflects that to a certain extent we can change our physical and mental setup, but we all have slightly different constitutions, and in the end, you have to make the best of what you have. Murakami is a proven long-distance runner; I would not choose that term to describe myself. Both in yoga and in life I am good at dynamic and creative aspects, good at initiating stuff, happy when I reach fast results, but with a sad tendency to burn out because of it.

I am at the core a fast, driven, restless person without much patience, so when I started doing yoga, there was no chance I would have been able to continue with something like Hatha or Yin. I tried, so I know. Then one evening, without the slightest idea of what to expect, I tried a Rocket yoga class. And when I came out of the studio 90 minutes later, it was the first time in my life I experienced my mind quiet. I had been so absorbed in the physical concentration, that I´d had no time to notice that something had miraculously shifted. A mediation class would never have done the same job. Not for me, not ten years ago.

The physically challenging yoga was my entrance to mental stillness
What I can say, is that dynamic yoga has helped me work with some of the negative aspects of my constitution. Physical challenges make my mind one-pointed, as I need to concentrate my whole being, be one with my breath and my body and feel what´s going on in each single body part. While naturally I want to succeed the first time I try something new, practicing this way has taught me patience to a degree I never thought possible. It has been my entrance to mental stillness, to concentration, and in its wake, to meditation. Also, when I practice I need to stay focused solely on myself. I sometimes go through large parts of a class with my eyes closed. And whether that´s the case or not, after class I never have an idea of what the person next to me has been up to. I am so focused that there is no room for comparison. To me that´s a big part of what yoga is about. What style one chooses in order to achieve this is superfluous to the equation.

Murakami´s autobiography is one long contemplation on running, and on life. He talks about ageing, the way the body and the mind changes, and that his preferences change with it. And he manages to squeeze in lines as beautiful as “The most important thing we ever learn at school is the fact that the most important things can´t be learned at school.” In fact, he writes, most of what he knows about writing fiction he learned by running every day. I guess I could say something similar about life and yoga.

Videos you might like

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Read more

• On the Pursuit of Slackness, by Frida Starvid (fd Boström)
• Living Healthier with Ayurveda, by July Huang

About Frida

Frida Starvid (fd Boström) is a Vinyasa, Ashtanga, Rocket and Yin teacher (200+140 hr), educated in India, Sweden and Spain. She started off as an architect but after a burnout she decided to shift careers. Her first trip to an ashram in India in 2015 led to many more, and evoked her already existing curiosity about philosophy and meditation, as well as fun and physically challenging yoga. Frida gives regular classes and assists at yoga teacher educations in Sweden and abroad. Read more about Frida at her website or follow her at Instagram: @fridastarvid

Kello tikittää eteenpäin ja yö käy pimeämmäksi, mutta uni ei vain tahdo tulla. Olemme varmasti kaikki joskus olleet tässä tilanteessa, kun stressi vain kasvaa mitä pidemmälle yöhön mennään. Jooga, hengitysharjoitukset, rentoutuminen ja meditaatio voivat auttaa unensaantiin yleisesti, mutta myös hätätilanteisiin löytyy hyviä harjoituksia. Seuraavaksi annan muutaman vinkin.

Kello on kaksi yöllä ja olet maannut sängyssä jo monta tuntia saamatta unta. Ajatukset pyörivät päässä ja ärsyttävät koko kehoa. Hyörit ja pyörit peiton alla, nouset ylös ja yrität tehdä jotain muuta. Huominen päivä on täynnä tärkeitä asioita, joihin tarvitset kaiken energiasi. Alat panikoida.

Me kaikki tiedämme varmasti tuon turhauttavan tunteen. Jotkut näyttävät pärjäävän ongelmitta muutaman tunnin yöunilla (hienoa heidän kannaltaan), mutta itse ainakin tarvitsen vähintään 8 tuntia unta, jotta pystyn toimimaan normaalisti. Jos nukun liian vähän, kehoni reagoi heti ihottuman, vatsakipujen ja päänsäryn muodossa. Siksi sängyssä valveilla makaaminen ilman tietoakaan unesta, kun seuraavana päivänä pitäisi olla skarppina, on ehkä kamalinta mitä tiedän. Aikoinaan panikoin, kun näin kävi (esimerkiksi ennen tenttiä) mutta joogan ja meditaation avulla olen oppinut tekniikoita, jotka auttavat nukkumaanmenon aikana harhaileviin ajatuksiin ja levottomaan oloon.

Alta löydät kaksi lempiharjoitustani jotka toimivat silloin, kun on vaikeaa saada unta.

Viparita Karani

Viparita Karanin sanotaan olevan yksi vanhimmista jooga-asennoista (heti istuvien meditaatioasentojen jälkeen) ja sitä käytetään melkeinpä kaikissa joogamuodoissa. Koska se on kulkenut mukanamme niin kauan ja on niin pitkälle levinnyt, on sen pakko toimia. Sen lisäksi, että viparita karani on äärimmäisen palauttava asento, se myös rauhoittaa hermostoa ja tasapainottaa verenpainetta. Itse käyn joka ilta tässä asennossa ennen nukkumaanmenoa.

Tee näin:

1. Käy selinmakuulle ja nosta jalat kohti kattoa, 90 asteen kulmaan ylävartalosta. Jalkojen rentouttamiseksi vie huivi, vyö tai muu vastaava jalkapohjiesi yli (kts. kuva), jolloin ylävartalosi kannattelee jalkojen painoa.
2. Toinen vaihtoehto on nostaa jalat seinälle. Pääset asentoon helpoiten makaamalla kyljelläsi kohtisuoraan seinää vasten ja nostamalla jalat ylös samalla, kun kierähdät selällesi. Vie takapuolesi mahdollisimman lähelle seinää niin, että se tuntuu edelleen mukavalta.
3. Levitä kätesi rennoksi sivuille tai pään yläpuolelle.
4. Rentouta koko keho ja anna hengityksen kulkea luonnollisesti.
5. Pysy asennossa niin kauan kuin se tuntuu mukavalta, noin 10-20 minuuttia.

Hengitys vasemman sieraimen kautta

Joogatraditioissa on hyvin tiedossa, että hengityksen rytmillä on suuri vaikutus omaan olotilaan, mutta paljon kertoo myös se kummalla sieraimella on helpompi hengittää. Tietyn ajan päivästä toinen puoli on selkeästi virtaavampi, mutta muutaman tunnin kuluttua dominointi siirtyy toiselle puolelle. Vasen puoli rauhoittaa ja oikea aktivoi. Harvoin huomaamme näitä siirtymiä päivän aikana, mutta huomioimalla ne voimme käyttää niitä hyödyksemme. Erilaisten hengitystekniikoiden avulla on mahdollista vaikuttaa siihen kumpi sierain on dominoiva - toisin sanoen voimme hengityksen avulla vaikuttaa omaan mielialaamme. Joten illalla, kun haluamme rauhoittua ennen nukkumaanmenoa, on hyödyllistä saada vasen sierain virtaamaan.

Tee näin:

1. Laita kello soittamaan viiden minuutin kuluttua ja asetu mukavaan asentoon.
2. Aloita muutamalla uloshengityksellä, jotka tyhjentävät keuhkot kokonaan.
3. Sulje oikea sierain painamalla kevyesti sormella ja hengitä 4-5 kertaa syvään sisään ja ulos vasemmalla sieraimellasi.
4. Hengitä sen jälkeen 4-5 kertaa molemmilla sieraimillasi.
5. Jatka hengittämällä vuorotellen pelkästään vasemmalla ja molemmilla sieraimilla.
6. Jatka näin, tunnustelemalla samalla kehon tuntemuksia, kunnes kello soi.

Lukuvinkkejä

• Kuuntele kehoasi -teeman aikaisemmat postaukset: Herääminen, Keskittyminen & Parantuminen
• Viisi joogaliikettä omassa sängyssä
• Iltajoogaa rentoutumiseen
• 7 vinkkiä täydelliseen iltarutiiniin
• Nuku hyvin - tietoa unen tärkeydestä

We are all battling stress, tension, and mental challenges. Yin yoga is the theme for this month and in this second part (of four) you will learn more about how you can reduce stress and tension in your life. I, like most people, have a long list of tasks to accomplish every day and many roles to juggle. Let me educate, guide and inspire you to a more balanced life with where yin yoga plays an important part.

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This is a part of our four week yin yoga theme in BEYOGA365, with the purpose to guide you to a more relaxed and balanced month of December. Read the introduction of the month here! 

Week 2 (of 4) -  Connection, stillness and the art of releasing tension

I run my own company; I’m the mother of two small children (whom spending a lot of time with is important to me), I work as a yoga teacher, writer, lecturer, coach, and dramatist. I teach yoga and meditation to groups and to individuals; and I conduct trainings and workshops and coordinate various events. But in between, I try to just to be still and be me. I constantly reflect upon how I can reduce tension and stress in my life. And I have, together with my family, made many conscious decisions in order to achieve greater space so I can stay attuned to what life has to offer. I want to actually live and be a present parent, wife, human being, and yogini, and not have my life be solely about tasks and mastering them.

Most of us spend nearly every waking moment connecting to the world around us, as experienced through our five physical senses of taste, touch, sight, smell, and hearing. As we grow up and move through life on this physical plane, we identify more and more with this physical mode of existence, defining ourselves by how we look, what we wear, where we go. But we are so much more than this.

In yoga, we deal with aspects of tension through a wide-lens objective. We understand that if one part of a person is tense, other parts are too. If the mind is tense, so is the stomach, and if the stomach is tense, then the whole circulatory system is too. Therefore, yoga empasizes the importance of releasing tension. Inner tension can manifest in unhappy life chaos and disorder in the social life, as well as in aggression and warfare between cultures and nations.

Yoga claims that peace can only be achieved from within. I would say this is accurate, since we have tried for thousands of years to achieve peace in the world through religion, law, police forces, armies, and governments, and it still eludes us. In order to create a more peaceful world, we need to learn how to relax and balance our bodies and minds. 

Dive deeper - further reading
To continue reading and learning more about connection, stillness and the art of releasing tension read the entire text in this separate blog post.

This week's challenges

Continue to practice yin two times this week. Do the one you did last week once and the other one, or one from the video library (where you'll find both longer and shorter sequences) once. Follow up with the recommended meditation right after. The other days work on balancing this class with some stability, flowing or strengthening classes.

I also invite you to ask yourself and inquire around the following questions during the week when you have a moment before, during and after your practice:

• Is my life very yang – oriented? Can I start to find a daily space of 20 minutes in silence, with a cup of tea just reflecting about my life?
• Can I do something kind to myself daily?
• Can I help someone?
• Can I take 5 minute "longer than I use to" Savasanas? With no music?

Video recommendations

Yin yoga sequences

Yogobe Video: fp68 Yogobe Video: w29k

Check out the video library for more yin classes, in English, Swedish and Finnish and different length.

Guided meditations

Yogobe Video: 3u4g

Stability, flowing and strengthening classes
For those days you need some movement. If you wish to combine the yin sequences with these yang sequences, remember to start with the yin classes as you should not warm up to better connect to your fascia.

Yogobe Video: 7te8 Yogobe Video: b3vc Yogobe Video: f54t Yogobe Video: g7c3

I wish you the best of luck this week and see you on the mat and here on YOGOBE next week!

This text in its entirety has been inspired by content from my book: Yin Yoga – An individual practice. If you like what you read you can buy it here.

For our Swedish followers, join our Facebook community BEYOGA365 where we aspire to inspire you to practice and being yoga throughout the year. We share knowledge, insights, love as well as empowering you to inspire yourself and others with and through yoga - on and off the mat. For us, yoga is an attitude, a way of life. Share this lifestyle with us. Join our community on Facebook and engage anytime, anywhere! 
For our Finnish followers, join us on Facebook.

Regardless of how your day has been, give yourself a moment to wind down, reflect and let your body find peace. To go to sleep without a moment of relaxation may have a negative impact on your sleep and your body's opportunity to recover. So give yourself the chance to balance OFF and ON with a nice evening routine!

Create your own routine for a good nights sleep

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Find a routine that suits you by trying different techniques. And try to keep it as long as possible. Let the parasympathetic nervous system help you to wind down and get a good start of a good night’s sleep. Pick and choose, and stay with the routines that works best for you!

• Listen to some relaxing music
  Switch of the TV and put on some relaxing music that makes you feel good. Sit or lay down for a minute and listen. Choose soft and comforting music rather than the upbeat music before bedtime, though a moment of happy dancing will boost your mood and can also be helpful in order to release tension and stress.

• Read a good book
  To read a good book can be a way to let go of nagging thoughts and let us become more present. Take a break and let the body relax.

• Keep a journal
  Make some reflections of your day. Write down all your thoughts that are running loose in your mind. Put them on paper and it will be easier to slow them down. To write down our thoughts helps us to sort our emotions, ourselves as well as what’s only thoughts and that we don’t really need to react to. It can be an amazing way to get it all out before falling asleep. Also, write down what you are grateful for that day.

• Drink a cup of tea
  Boil some water and enjoy a nice cup of tea while reading a book or listening to music. Choose a soothing herbal tea such as chamomile or rooibos, free from caffeine.

• Enjoy a moment on the mat 
  To practice yoga in the evening helps you to relax and reduces stress levels before a good night’s sleep. Even a short session of yoga, meditation or breathing techniques can be enough to calm and balance the physical and mental.
  
  

  If you choose to practice a full yoga session, long or short, gentle and slow movements are to prefer. It will slow down and not trigger the body’s system. Yin yoga is perfect as we maintain each position for several minutes without putting pressure on the body in deep stretches. In yin yoga we look for a soft and gentle stretch where we can breath naturally and calmly.
  
  You can also choose restorative yoga; select a couple of positions, use bolsters, blankets and blocks, lying down as comfortable as possible in the position. We also maintain the position longer than in yin yoga. But the goal is not to stretch out the body, but to relax and soften up.

• Legs against the wall
  If you choose one position, you should go for Viparita karani, legs up the wall. Highly recommended! It’s the most recuperating position you can practice. Lay down for 10-20 minutes and you will experience an amazing relaxation, simply a restorative pose. A few tips:

  • Put down a folded blanket or a bolster under the sacrum, just below the lumbar.
  • Put a strap around the thighs, low down and close to the hip, to be able to relax fully in your hips.
  • Place a bolster on the height against the wall to lean your leg against. If you have a strap around your thighs, attach it to the bolster as well. This is good in order to avoid overstretched knees and if backside thigh feels tight, among other things.
  • If it’s too difficult to focus, do a breathing exercise or repeat a mantra until you feel the calm inside of your.

• Practice yoga in your bed
  There are certain relaxation and yoga nidra sequences that are adapted to falling asleep comfortambly. These can be done in bed so that you can fall asleep straight after.

Foto: yogahverdag.no

Calming yoga videos online 

Yogobe Video: bk92 Yogobe Video: fp68 Yogobe Video: g34u Yogobe Video: t24e

Relaxation exercises & Yoga Nidras

Yogobe Video: x2a5 Yogobe Video: a75e

Meditation practices online

Yogobe Video: 4s5p Yogobe Video: 6a8c

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