I remember what my instructor told me during my certification training a few years ago. She said that scientists are just putting together proof today about what yogi’s new 5,000 years ago in regards to the benefits of asana (yoga poses). From its beginning, yoga has been used to help depression, anxiety, multiple sclerosis, joint pain and so on. Yogi’s believed in the practice of asana as a way to clear the body of disease so it would be prepared to achieve enlightenment. It would appear that my yoga instructor was right. I sat down this morning with a cup of coffee and opened up the new Time magazine on alternative medicine that featured an article about the benefits of practing yoga.
According to the article, those who practice yoga have lower blood levels of interleukin-6 which is an inflammation detector often caused by stress. Practicing yoga on a regular basis creates an effect on the body that is similar to Prozac. Considering that you can practice yoga pretty much anywhere and for a minimal (or free) cost, it’s a great compliment to any health regimen.
With the holiday season kicking off and stress levels on the rise, here are some exercises that you can incorporate on your own. Because I believe in a holistic approach to health, I have also included a healthy chili recipe to warm you up and calm you down. Enjoy!
The Bhava Bare Method
Bridge Pose (Setu Bandha Sarvangasana)
Inversions are a great way to clear your head and gain some energy. Inversions also help with hangover! Seriously, I’ve tried it.
Lying on your back, slide the feet in close to the buttocks, hip-distance apart and parallel. With completion of the exhale, feel the lower lower back press toward the floor and tail bone curl up. With the inhale, press through the feet to life the hips up. Interlace fingers under the back and shrug the shoulders slightly under, just enough to draw any pressure off the neck. If you need addional support in this position, place the hands on the lower back. Breathe here, pushing hips toward the sky. Work up to 2 minutes.
* Use caution if you have lower back, neck or knee issues.
Child’s Pose (Balasana)
This pose is a great counter pose to any inversion and is very grounding and calming on the mind. Work up to holding this pose for 2 minutes. Breathe deeply and completely let go, relaxing into the pose.
From all fours, release the hips back towards and to the heels, draping the arms onto the floor along the sides of the legs. Bringing the knees wider apart creates an easier release through the hips, easing pressure on lower back. Placing a blanket behind the knees reduces pressure in the knees.
*Please use caution if you have any lower back or knee issues.
Veggie Chili (Adapted from Gweneth Paltrow’s book, My Father’s Daughter)
Serves approx. 4, prep time about 1 1/2 hrs total.
Heat drizzle of olive oil in a medium soup pot over medium heat. Add 1/2 chopped onion, 1 chopped carrot, 1/2 chopped bell pepper, a few cloves of chopped garlic, 1tsp chili powder, 1/2 tsp cumin, 1/4 tsp freshly ground pepper and 1 1/2 tsp chipotle pepper. Cook, stirring for about 15 min. or until veggies are soft.
Turn heat to high, add (1) 28oz can crushed tomoatoes and bring to a boil. Reduce heat to low and simmer for 40 min.
Add 1/2 cup lentils, (1) 14oz can black beans, (1) 14oz can kidney beans and approx. 7oz water to the pot along with a dash of salt. Bring to boil, lower heat and simmer 40 min.
Serve with crusty bread and enjoy!
Bhava Bare 