Breathing for Relaxation

By Claudia Cummins (an article I found on www.YogaJournal.com)
Beginning students often ask for instructions on the "right" way to breathe. Alas, there's no single answer to that question, since the optimal breathing pattern at any given moment depends on the type of practice. Restorative yoga focuses solely on relaxation, though, and emphasizes breathing that creates calm and serene states of being. When you settle into restorative poses, try the following techniques for cultivating breathing patterns that are hallmarks of relaxation and well-being.
MOVE THE BELLY WITH THE BREATH. When we are at ease, the diaphragm is the primary engine of the breath. As we inhale, this domelike muscle descends toward the abdomen, displacing the abdominal muscles and gently swelling the belly. As we exhale, the diaphragm releases back toward the heart, enabling the belly to release toward the spine.
KEEP THE UPPER BODY QUIET. During high-stress times, it's common to heave the upper chest and grip the muscles in the shoulders and throat. When we're at rest, the muscles of the upper chest remain soft and relaxed as we breathe, and the real work occurs in the lower rib cage. To promote this type of breathing pattern, consciously relax the jaw, throat, neck, and shoulders, and envision the breath sweeping into the deepest parts of the lungs as you breathe in and out.
BREATHE EASY. Although some breaths may be deeper or faster than others, when we're relaxed, the alternating rhythm of the inhalations and exhalations feels like a lullaby—smooth, soft, and uninterrupted by jerks and jags. Consciously relaxing into this wavelike, oceanic quality of the breath deepens our sense of peace and ease.
LENGTHEN THE EXHALATIONS. When we feel stressed, our exhalations tend to grow short and choppy. When we're relaxed, though, the exhalations extend so completely that they are often longer than the inhalations. Some teachers even instruct that if we're deeply relaxed, each exhalation will be twice as long as the inhalation. To facilitate this, try gently extending each exhalation by one or two seconds.
PAUSE AFTER EACH EXHALATION. In our most relaxed state, the end of each exhalation is punctuated by a short pause. Lingering in this sweet spot can be deeply satisfying and can evoke feelings of profound quiet and stillness.
LET THE WHOLE BODY BREATHE. When we are at ease, the whole body participates in the breathing process. Imagine a sleeping baby: When he breathes in and out, the belly swells and releases, the hips rock to and fro, the shoulders bob, and the spine gently undulates. This offers a mini-massage for the muscles and organs of the whole body, and turns each breath into a soothing melody that further calms and quiets every cell within.
Claudia Cummins teaches yoga in central Ohio.
Visit www.claudiacummins.com to read a selection of her essays.

Exercising Flexibility - Mind Stretching

Flexibility is the capacity to bend without breaking, as well as a continual willingness to change or be changed in order to accommodate new circumstances.
People with flexible minds are open to shifting their course when necessary or useful; they are not overly attached to things going the way they had planned. This enables them to take advantage of opportunities that a more rigid person would miss out on. It can also make life a lot more fun.
When we are flexible, we allow for situations we could not have planned, and so the world continues to surprise and delight us. Since reality is in a constant state of flux, it doesn’t make sense to be rigid or to cling to any one idea of what is happening or what is going to happen. We are more in tune with reality when we are flexible. Being in tune enables us to adjust to the external environment and other people as they change and grow. When we are rigid or stuck in our ways, instead of adjusting to the world around us we hunker down, clinging to a concept of reality rather than reality itself. When we do this, we cut ourselves off from life, and we miss out on valuable opportunities, as well as a lot of joy.
Just as we create flexibility in our bodies by stretching physically, we can create limberness in our minds by stretching mentally. Every day we have the opportunity to exercise our flexibility. We can do this in small ways such as :

• Taking a different route home from work or changing our exercise routine.
• On a larger scale, we can rearrange the furniture or redo a room in our house.
• If these are things we already do regularly, we can stretch our minds by imagining several different possibilities for how the next year will unfold.
• As we do this, our minds become more supple and open, and when changes come our way, we are able to accommodate and flow with the new reality.

An article from: Daily OM

July Update for Yoga at Renaissance Healing Center

Hi Yoga Friends!
We are excited to announce some new classes on our schedule:

Monday's at Noon - Mike and Lauren are teaching a wonderful 45 minute flow - bring your lunch if you want to share a meal with your yoga friends.

Sunday's at 5pm we are offering a yoga class for all levels for an $8 drop in. The proceeds go to the instructors charity of choice, which be announced at the beginning of each class.
Stay for a short break then a 15- 20 minute guided meditation to re-connect body-mind & Spirit.
This class is on a rotation of the Renaissance Yoga Teachers.

We are already in full swing with these classes to join in anytime!
If you have questions about any of our classes, please call me (Heather Hixon at 904-521-4845)
or the main number at Renaissance Healing Center at (904) 249-0200.
Namaste'
Heather Hixon, LMT, CYT
#MA31772
www.TimeToUnwind.com