Morning rituals are important. As humans, we often thrive on routine and ritual. Some of us may enjoy spontaneity in certain contexts but overall there is a comfort in our own patterns and habits.
COVID 19, Yoga, Immune Boosting Tips
Nothing like a pandemic to get us all working on our website, blog post, and other internal, home oriented projects. I have not created a blog in a while, the original purpose of the blogs that you find on this website were to share information, insights and ah-ha moments related to yoga and wellness. Today’s post is about acknowledging our position on managing the virus, to share ideas about how yoga, breath work and good nutrition can help us to stay strong physically, mentally and spiritual in the coming days, weeks and help us to face the unknown with a little humour, a lot of science and some good old fashioned movement.
Now I wish to underline the importance of greater prudence in balancing – as Stephen Colbert put it – "hysteria and an abundance of caution" in how in the yoga community we personally and collectively respond to the coronoavirus pandemic. Social distancing is a new concept for many of us. Most epidemiologists and immunologists believe that social distancing, along with hygiene, is the key to minimizing the spread of the virus.
We understand this is a concerning time with all the fear around the coronavirus, but don't forget:
We are Yogis, this means we have tools that can control the constant chatter of fear in our mind. Our yoga and meditation can be grounding places where we can let go of stress and worry. Let’s make yoga and meditation a daily habit to keep our immune system strong and resillent to help protect us. In addition, incorporate these immune boosting practices into daily life routine:
Daily yoga and meditation practice from home, practice yoga and meditation to lower stress levels and increase immune system stength
Walks in the fresh air also increase Vitamin D levels that support the immune system
Drink lots of water. You can add fresh lemon juice into your water because it has been shown to wash virions off of the pharynx and into the stomach where they can be killed.
Promising research does suggest that vitamin D is vitally important in helping the body fight off respiratory ailments; our bodies need adequate vitamin D to produice the anti-microbial proteins that kill viruses and bacteria. I have always turned to vitamin C and I take a full range of basic vitamins to support healthy living. Stick with your routine or begin to research what might be best for you. I will write more about this in the coming days/weeks.
Avoid sugar, this lowers the immune system. Consider a few dark chocolate squares with a 70% or higher ratio of cacao in the bar for your sweet tooth - giddy yoyo is one of our favourites - we can ship you one (or a box) today :-)
Make 8 hours of sleep a big priority
Stay connected with friends and family - stream the same movie and jump online and discuss it together afterwards, create book clubs to read the same book and make time to discuss online on FaceTime, google hangouts or zoom (some of my favourites). Have a family member join you for dinner with the same tools - even go so far as to make the same easy to prepare meal and have them at the table on your laptop, iPad or cell phone.
Up your intake of dark leafy green veggies and freshly made green juices - if these become hard to find - use frozen or canned vegetable in the short term. Lightly cooked greens are easier to digest and at a time of stress the body needs a little help getting the most from our veggies.
Use lavender and essential oils for stress relief, theives for killing germs and I will write more about using essential oils at this time in a later post.
Let’s Turn off the news 24/7, stay informed but also don’t overload the nervous system with panic and fear, opt for listing to inspiring content like your favourite podcast, interviews or take time time to read those unread books on the shelf. I am reading one about Carl Jung and the Sioux People - fascinating. Remind yourself that stress lowers your immune system.
I’ll be sharing some supplement suggestions this week in the meantime stay mindful of the practices that can keep your immune system healthy and don’t live fear. Plus I've created a few recorded yoga classes for you that I am figuring out how to start our online membership a little ahead of schedule. Those classes should be available this week. Everyone who is a current student at the studio will get free access to these recorded and live yoga class session while the studio is closed. New students will be able to contribute 10.00 for unlimited monthly access to all recorded and live classes. We are also working on a podcast that we will also be stepping up our production schedule to make this available as soon as possible.
Your online membership will include:
· Access to Live and recorded yoga classes
· Yoga, Meditation and Wellness Classes
· Podcasts on yoga, meditation, health and wellness
· Live Q + A throughout the year
· Watch Anytime + Anywhere
I’m so excited for you to experience all these life-enhancing classes and interviews!
Are you ready to experience Master Classes from Master Teacher from the comfort of your own home?
Join us today!
Wishing you much metta,
Denise Davis-Gains and the Atlas Studio team of Teacher, Volunteers and Supporters
5 Tips for Home Practice
1. Create a favourable (clean, light, warm) space.
2. Commit to a specific amount of time or a specific practice.
3. Minimize distractions (turn off the cell phone).
4. Plan your practice (what days/times will you practice).
5. Set clear intention (at this time we might want to set our intention that all those who are suffering due to this virus find peace and wellbeing).
Yoga and Eating Disorders
Laura Mifflin
Dance Instructor and Choreographer
I believe that practicing yoga can be a form of positive treatment for individuals suffering from eating disorders.
This article will explore eating disorders and questions whether or not yoga can be used as a suitable treatment to add some positive outcome or added benefits to those suffering from eating disorders.
With millions of individuals suffering from such disorders, there are several practices and treatments being explored currently which can potentially help them. One new outlook on treatment is through the practicing of yoga. Specifically, the practice of asanas, integration of the body and mind, elevated spirit, relaxation, lessened focus on body image or appearance, and more. The findings reveal that yoga practices do have beneficial impacts on suffering individuals, however, it cannot be stated that yoga is a complete cure-all. The complexity of eating disorders in general, even when combined with yoga practices, will not provide us with a complete solution to this unfortunate condition.
When I look at myself in the mirror, I see a healthy young woman who is in shape, and who has confidence in herself. I am happy with my body image and I can proudly say that I am comfortable in my own skin. I believe in myself and I rarely find myself struggling with self-esteem issues. As I go on living my life in this way, I am almost blindsided by the fact that there are individuals out there who are struggling from eating disorders. What about those people who look at themselves in the mirror and don’t approve of how they look? What happens to them? Sadly, in some extreme cases, these individuals end up suffering from an eating disorder, such as anorexia, binge eating, or bulimia nervosa. These disorders are serious issues, and cannot be overlooked.
At least 30 million people of a variety of ages and both genders, suffer from an eating disorder in the United States alone. This type of behaviour not only has negative physical effects but also adverse emotional and mental effects on an individual.
In most cases, when an individual is suffering from an eating disorder, especially if they are suffering from a disorder such as anorexia or bulimia nervosa, side effects can include weight loss, pale skin, low energy, fragile nails, thin hair, and several other characteristics which are visibly noticeable. However, the nature of eating disorders are such that their side effects are not always fully visible. There are things which we can not always see on the exterior, and there are many more issues which are not visible to the naked eye. In a study Laura Douglass found that “virtually every bodily function and organ is afflicted by the disorder”. This statement proves just how serious and lethal these types of disorders can be. The effects of abnormal eating that occur on those with disordered eating are negative. There are so many aspects of the individual that are affected in such a destructive manner.
Yoga practices can a form of positive treatment for individuals suffering from eating disorders. In fact, there was a group study performed in 2006 that set out to see if there were any correlations between body mass index, drive for thinness, and body dissatisfaction as well as taking into consideration media influences. After examination, tests, and constant practice of yoga, the findings were noted that there is a positive correlation between body mass index and drive for thinness and body dissatisfaction, and the results also stated that the yoga preventative program was overall quite efficacious. I believe that the success of this program is due to the fact that yoga is not a program focusing on how one looks, but rather on how one feels. It is a treatment of the spirit, as well as the body.
When practicing yoga, you will notice that your body is able to feel sensations never once thought of as possible, and you will discover that you are able to put yourself in a place and in positions that may once have been impossible for you. Relaxing and breathing into poses and postures personally allows me to enjoy the placement and test my limits. Pushing the body to a safe but challenging position gives us some satisfaction. I believe that eating disorder sufferers who involve themselves in yoga, beginning at a moderate pace, would be able to let go of the dissatisfaction they also tie to their bodies, and actually allow for more self-approval. If satisfaction can be given to an individual, they may also be able to lose that drive for unnecessary thinness, and focus on accepting their body.
As we keep discovering different aspects of yoga as it relates to eating disorders, we see how the idea of improving the wellness of those suffering from an eating disorder is not simple, and the improvement process is no easy task. According to the study done by Boudette in 2006, yoga contributes to the recovery process of individuals suffering from eating disorders because yoga is able to introduce relaxation to their consciousness, which is often a newly found sensation in this circumstance. Boudette reports that “the combination of yoga postures (asanas), followed by relaxation (savasana) creates a deep sense of peace and freedom they have never before experienced.” The hope of this relaxing feeling is that it will be a new sensation that the body will be involved with, and hopefully enjoy. The relaxation will try to let the body of the eating disorder sufferer reach a new level of enjoyment with respect to how it feels. With the focus being on the feeling of the body, attention has now been redirected away from how the body looks, which tends to be the primarily and perhaps the only focus of the eating disorder sufferer. Once that focus is shifted away from how one thinks about their physical appearance, the individual suffering from the eating disorder will have some relief. The pressure to look a certain way, which has been impressed upon them from our culture’s media, or where ever it came from, and the stress of modeling him or herself into this body type will hopefully then be reduced. I feel that this relief would show the overworked mind of the sufferer some much-needed peace. With the mind at rest, and the body under less stress, the two should be able to find a better connection and become more stable, if a positive routine is established and reinforced.
One concern that should be mentioned in regards to using yoga as a suitable treatment for eating disorders is that some consider yoga to be a form of exercise. The issue here with yoga being a form of exercise is that individuals suffering from eating disorders have risks associated with combining exercise and abnormal eating. It is reported that “Vigorous exercise can be a means of weight loss or one of several tactics used by the individual to counteract the ingestion of excess calories or deal with body image concerns. […] terror of being fat can cause some individuals to fall into the trap of excessively exercising while still falling short of the “perfect body”. Falling into the trap of too much exercise is risky. If yoga practice were to become the treatment for the patient, I would suggest an easy, controlled yoga class, with constant supervision by the yoga instructor. This way, it can be ensured that an individual does not take this treatment too far, or cause bodily harm.”
The danger of disordered eating is so dominant to some individuals that any treatment needs to be used with caution. Disordered eating is a habit which cannot be easily escaped from. Individuals suffering from disordered eating are constantly under a struggle. Once personally affected either directly or indirectly by eating disorders, you should understand that there is one source of recovery out there for this serious condition; that being yoga.
Disordered eating is a sickness, and we are in search of the cure, using various methods which we can only hope will be effective, and so we must continue to study these methods if we are to help those who are suffering. We can try, and believe, and practice yoga and preach its many benefits, and see how it positively benefits those individuals who are struggling from eating disorders. As yoga as a practice continues to develop and be a source of inspiration and assistance to more people, we must make sure that it can also help the people who could really use its benefits the most. If we can give body satisfaction and self-contentment to everyone, why wouldn’t we? Let us all practice: living, laughing, loving ourselves, breathing, exercising, and healthy eating.