The First Limb of Yoga: Yama
Yama: How We Move Through the World
The first limb of The Eight Limbs of yoga is Yama, often translated as ethical restraints or principles for how we relate to other people and the world around us.
Patañjali identifies five Yamas:
Ahimsa - non-harming
Satya - truthfulness
Asteya - non-stealing
Brahmacharya - wise use of energy
Aparigraha - non-grasping or non-possessiveness
Patañjali writes:
“Non-injury, truthfulness, abstaining from stealing, from impurity, and from covetousness.” - Yoga Sutra 2.30 (Swaveda)
At first glance, these may sound like rules. But yoga philosophy isn't particularly interested in morality for morality's sake. The yamas are practices for reducing the ways we create suffering - for ourselves and for others.
Take ahimsa, or non-harming. It can mean refraining from physical violence, but its application can be much subtler. How do we speak to someone when we're angry? How do we speak to ourselves when we make a mistake? Do our expectations create unnecessary suffering?
Satya, truthfulness, asks us to become honest without using honesty as an excuse for cruelty.
Asteya, non-stealing, can extend beyond taking someone's possessions. We can steal attention, time, credit, energy, or opportunity.
Brahmacharya asks us to consider how we use our energy. What receives our attention? What leaves us depleted? What actually deserves our life force?
And aparigraha, non-grasping, invites us to loosen our attachment to having, controlling, possessing, and holding on.
Patañjali calls these principles universal:
“The restraints... are the great vow.” - Yoga Sutra 2.31 (Swaveda)
Yama in everyday life
You don't have to be on a yoga mat to practice ahimsa. You can practice it in the car, in an argument, in an email, or in the way you speak to yourself after a difficult day.
You can practice satya by telling the truth kindly.
You can practice aparigraha by letting something be unfinished, uncertain, or outside your control.
The question becomes less, “Am I doing yoga?” and more, “How am I practicing yoga in this moment?”
The Eight Limbs of Yoga: Beyond The Mat
When most people hear the word “yoga”, they usually picture a body moving through a series of postures: Warrior II, Downward Dog, a twist, perhaps a long, quiet Savasana at the end.
But the physical practice is only one part of yoga.
More than 2,000 years ago, the sage Patañjali described yoga as a much larger path of practice. In the Yoga Sutras, he outlined eight interconnected limbs, known in Sanskrit as Ashtanga - “ashta” meaning eight and “anga” meaning limb or part.
Patañjali writes:
“The eight limbs of yoga are: restraint, observance, posture, breath-regulation, withdrawal, concentration, meditation, and absorption.” - Yoga Sutra 2.29 (Satyori)
These eight limbs are not eight levels to reach and check off a list. They are more like parts of a living body of philosopny. They support one another, and each one gives us another way to practice awareness.
The first two - yama and niyama - ask us to look at how we live and how we relate to ourselves and others. Asana brings us into relationship with the body. Pranayama brings our attention to breath and vital energy. Pratyahara teaches us to turn inward. And the final three - dharana, dhyana, and samadhi - take us progressively deeper into concentration, meditation, and profound absorption.
Underlying all of this is one of yoga's central aims: learning to see clearly.
Patañjali famously defines yoga this way:
“Yogaś citta-vṛtti-nirodhaḥ” or “Yoga is the cessation of the fluctuations of the mind.” - Yoga Sutra 1.2 (VedKosh)
The goal isn't to stop having thoughts or to become impossibly calm. Rather, yoga gives us practices that help us become less identified with every thought, emotion, impulse, and reaction that passes through us.
This is where the eight limbs become remarkably practical.
These Eight Limbs of Yoga teach us how to communicate, how to listen (and truly hear), how to consume (mindfully), how to breathe (intentionally), how to rest, how to pay attention, how to relate to discomfort, and ultimately how to become more intimate with our own awareness.
Yoga doesn't end when we roll up our mat. It begins there.
We’ll explore each of the Eight Limbs of Yoga in future posts. Stay tuned…
Pranayama: A Beginner's Guide to Breathwork
Breathing is something we rarely think about, unless we're out of breath. Being more intentional about our breathing, and even consciously controlling the breath, can profoundly impact mental, physical, and emotional health.
This practice, known as pranayama (also referred to as breathwork), is an ancient technique from the yogic tradition that helps us harness the power of the breath and all of the associated benefits.
What is Pranayama?
The term “pranayama” comes from the Sanskrit words “prana” (life force or vital energy) and “ayama” (control or extension). Essentially, pranayama is the practice of controlling the breath to regulate the flow of prana through the body. In yoga, prana is considered to be the life energy that sustains us.
Pranayama isn't just breathing exercises; it's a holistic practice that unites the mind, body, and the breath. By using different techniques, you can calm your mind, increase vitality, and cultivate a deeper connection to yourself.
The Benefits of Pranayama for Beginners
Pranayama offers a wide array of physical, mental, and emotional benefits, making it an excellent practice for people of all experience levels, especially beginners.
Stress Reduction
One of the most immediate benefits of pranayama is its ability to reduce stress. By slowing down the breath and focusing on it, pranayama activates the parasympathetic nervous system, helping to lower cortisol levels and ease anxiety.
Improved Lung Function
Regular pranayama practice strengthens the lungs and improves respiratory capacity. This is particularly helpful for people with respiratory issues like asthma, as it increases oxygen intake and helps the lungs function more efficiently.
Mental Clarity
When we breathe deeply and intentionally, we increase the oxygen supply to the brain, which improves focus, memory, and concentration. Pranayama also calms the mind, helping to reduce racing thoughts and mental fog.
Increased Energy Levels
Breathing deeply into the diaphragm brings more oxygen to your cells, which can increase your energy levels throughout the day. This can help combat fatigue and enhance overall vitality.
Emotional Balance
Pranayama helps regulate the emotional state by creating a balance between the mind and body. It can assist in releasing pent-up emotions, cultivating a sense of calm, and promoting emotional resilience.
3 Simple Pranayama Techniques for Beginners
If you're new to pranayama or breathwork, here are three simple techniques that are perfect for beginners. Each can be practiced in a quiet space, seated comfortably, with a focus on slow, controlled breathing.
1. Nadi Shodhana (Alternate Nostril Breathing)
This is one of the most popular pranayama techniques for calming the mind and balancing the body’s energy.
How to Practice:
1. Sit in a comfortable position with your spine straight.
2. Place your left hand on your knee, and bring your right hand to your nose.
3. Use your right thumb to close your right nostril.
4. Inhale deeply through your left nostril.
5. Close your left nostril with your ring finger, then release your thumb and exhale through your right nostril.
6. Inhale through the right nostril, close it, and exhale through the left nostril.
7. Repeat this pattern for 5-10 minutes.
Benefits: Nadi Shodhana calms the mind, reduces stress, improves focus, and balances both hemispheres of the brain.
2. Bhramari (Bee Breath)
Bhramari pranayama is a calming breath practice that soothes the nervous system and reduces mental tension.
How to Practice:
1. Sit comfortably with your eyes closed.
2. Place your fingers on your ears, blocking out external sounds.
3. Take a deep breath in through your nose.
4. As you exhale, make a humming sound, similar to the sound of a bee.
5. Feel the vibration in your head and chest.
6. Repeat this for 5-7 rounds.
Benefits: Bhramari relaxes the mind, soothes anxiety, improves sleep quality, and reduces anger or frustration.
3. Ujjayi (Victorious Breath)
Ujjayi pranayama involves breathing in through the nose and creating a gentle constriction in the throat to make a soft sound as you exhale. It’s great for beginners because it helps create a rhythm to your breathing.
How to Practice:
1. Sit comfortably with your spine straight.
2. Inhale deeply through your nose.
3. As you exhale, gently constrict the back of your throat, so that the breath makes a soft sound like ocean waves.
4. Continue inhaling and exhaling, maintaining the constriction on the exhale, for 5-10 minutes.
Benefits: Ujjayi calms the nervous system, improves concentration, and increases lung capacity.
Tips for Getting Started with Pranayama
simple guidelines to help start a new pranayama practice:
Practice on an empty stomach: Try pranayama in the morning or a few hours after eating.
Find a quiet space: It’s important to be in a peaceful environment where you won’t be disturbed.
Start slow: Begin with just 5-10 minutes of pranayama daily, and gradually increase the duration as you get more comfortable.
Stay mindful: Focus on your breath and the sensations in your body as you practice. This will help you deepen your awareness and concentration.
Listen to your body: If you feel dizzy or lightheaded, stop the practice and resume normal breathing.
Pranayama is a simple yet powerful tool that can help manage stress, improve health, and create a greater sense of well-being. With consistent practice, you’ll soon begin to experience the incredible benefits of breathwork.
The Science Behind Meditation for Healing and Mental Health
Meditation is a mind-body practice that involves focusing your attention and eliminating distractions to achieve a state of mental clarity, calm, and emotional balance. It can take many forms, including mindfulness meditation, guided meditation, loving-kindness meditation, and breath-focused meditation.
At its core, meditation encourages you to live in the present moment, reducing mental chatter and promoting self-awareness. It helps cultivate a sense of inner peace, allowing you to respond to life’s challenges with a calmer, more grounded mindset.
As the pressures of daily life can often leave us feeling overwhelmed, stressed, and disconnected, mental health challenges such as anxiety, depression, and emotional exhaustion are increasingly common. While traditional therapies and treatments offer crucial support, meditation is emerging as a powerful tool for mental healing and overall well-being. This ancient practice has gained widespread recognition for its ability to help people manage stress, improve emotional regulation, and promote healing - both mentally and physically. With real science behind the benefits of meditation, learn how to easily incorporate this practice into your own daily routine to improve your mental and emotional well-being.
The Science Behind Meditation and Mental Health
The benefits of meditation for mental health aren’t just anecdotal; numerous scientific studies have shown its positive impact on brain function and emotional well-being.
Changes in Brain Structure: Studies using brain imaging techniques like MRI have shown that regular meditation can lead to changes in brain structure. Specifically, meditation has been found to increase gray matter in areas of the brain associated with emotional regulation, learning, memory, and self-awareness. It can also decrease the size of the amygdala, the part of the brain responsible for the stress response.
Reduced Activity in the Default Mode Network (DMN): The default mode network is a part of the brain that is active when our minds are wandering, often associated with rumination and overthinking. Meditation has been shown to quiet this network, helping to reduce the tendency for the mind to get stuck in loops of negative or anxious thinking.
Improved Neuroplasticity: Meditation can enhance neuroplasticity, the brain's ability to form new neural connections. This means that regular meditation can help rewire the brain to develop healthier thought patterns, making it easier to manage stress, reduce anxiety, and experience greater emotional resilience.
How Meditation Supports Mental Health
While meditation has been practiced for thousands of years, modern science is now validating its profound impact on mental health. Here are some of the key ways meditation supports mental well-being and healing:
Meditation Reduces Stress and Anxiety
One of the most immediate benefits of meditation is its ability to reduce stress and anxiety. When we’re stressed, our body enters the fight-or-flight mode, which triggers the release of stress hormones like cortisol and adrenaline. Over time, chronic stress can take a serious toll on our mental and physical health, contributing to anxiety disorders, depression, and even physical illness.
Meditation helps to counteract this stress response by activating the parasympathetic nervous system, which promotes relaxation and reduces the production of stress hormones. Techniques like mindfulness meditation or deep breathing help calm the mind and body, allowing us to step out of the cycle of constant worry and rumination.
Over time, regular meditation practice can lower baseline levels of anxiety, making us more resilient to stress and less reactive to life's challenges.
Meditation Promotes Emotional Regulation
Emotional ups and downs are a natural part of life, but for many, negative emotions such as anger, frustration, or sadness can feel overwhelming. Meditation teaches us to observe our emotions without becoming consumed by them. This practice of non-attachment allows us to respond to situations in a calm and measured way, rather than reacting impulsively.
Mindfulness meditation in particular helps us develop greater emotional intelligence, increasing our awareness of our feelings and thoughts without judgment. This can lead to better emotional regulation, making it easier to navigate difficult emotions and prevent them from spiraling out of control.
Meditation Enhances Focus and Clarity
In a world full of distractions, Meditation helps to sharpen mental clarity by training the mind to stay present. Techniques such as concentration meditation involve focusing on a single point of attention—whether it’s the breath, a word, or an image - which helps to quiet the mental chatter that often clouds our thinking.
With regular practice, meditation improves cognitive function, enhancing memory, focus, and the ability to make decisions with greater clarity. This not only benefits mental health but also contributes to improved productivity and overall well-being.
Meditation and Healing from Trauma
Meditation can be a powerful tool for individuals recovering from trauma. Trauma often manifests as emotional distress, flashbacks, or a heightened state of anxiety. Mindfulness meditation helps create a safe space where individuals can process traumatic memories and emotions without being overwhelmed by them.
By practicing mindfulness, individuals learn to stay grounded in the present moment, which can reduce the intensity of traumatic flashbacks or intrusive thoughts. Over time, this practice can help desensitize the emotional charge of traumatic memories, facilitating healing and emotional recovery.
Meditation ImprovES Sleep Quality
Poor sleep is closely linked to mental health issues like anxiety, depression, and chronic stress. Meditation, particularly guided meditation or yoga nidra (a form of sleep meditation), can improve sleep quality by promoting relaxation and calming the nervous system.
By slowing the heart rate and lowering cortisol levels, meditation prepares the body for restful sleep. Regular practice can help those who struggle with insomnia or restless nights experience deeper, more restorative sleep, which is essential for mental and physical recovery.
Meditation Improves Self-Compassion and Kindness
A specific form of meditation known as loving-kindness meditation (or metta meditation) focuses on cultivating feelings of compassion, love, and kindness - first towards oneself, and then extending outward to others. This practice is especially helpful for people dealing with self-criticism, low self-esteem, or feelings of unworthiness.
By regularly practicing loving-kindness meditation, individuals can begin to replace negative self-talk with feelings of self-compassion and acceptance. This positive emotional shift can have profound effects on mental health, reducing feelings of loneliness, depression, and self-doubt.
How to Incorporate Meditation for Healing and Mental Health
Whether you’re new to meditation or have some experience, the key to reaping its mental health benefits is consistent practice. You don’t need to meditate for hours each day—just a few minutes can make a difference. Here are some simple steps to get started:
Start Small: Begin with just 5-10 minutes of meditation each day. As you become more comfortable with the practice, you can gradually increase the time.
Choose a Comfortable Position: You can meditate sitting in a chair, on the floor, or lying down. The key is to be comfortable enough to relax but alert enough to stay focused.
Focus on the Breath: One of the easiest ways to start meditating is by focusing on your breath. Close your eyes, take slow, deep breaths, and bring your attention to the sensation of the air moving in and out of your body. If your mind starts to wander, gently guide your focus back to your breath.
Try Guided Meditation: If you’re new to meditation, guided meditations can be very helpful. These involve a teacher or recording leading you through the process, offering prompts and focus points. Check our class and workshops schedules for upcoming meditation classes and special offerings.
Be Kind to Yourself: Meditation is something we learn to practice, and it doesn’t always come naturally or easily. I’s normal for your mind to wander. The goal isn’t to stop your thoughts, but to notice them without judgment and gently return your focus to the present moment. Intentionally returning to your breath each time your mind wanders is a gentle way to bring yourself back to your meditation practice if you find your mind ticking through your to-do list or the upcoming weekend’s plans.
Meditation is a powerful tool for healing and mental health. By helping to reduce stress, regulate emotions, improve focus, and promote self-compassion, meditation offers a holistic approach to mental well-being. Whether you’re looking to manage anxiety, recover from trauma, or simply improve your overall mood, meditation provides a path to inner peace and emotional healing.
Incorporating even a few minutes of meditation into your daily routine can have lasting effects on your mental and emotional health. So, take a deep breath, find a quiet space, and allow meditation to guide you on your journey to healing and well-being.
Yoga for Stress Management: With a Simple 10-Minute Yoga Practice For Stress Relief
Somehow, stress has become a ‘normal’ part of our everyday lives; and yes, some stress is simply a part of life… It’s how we manage that stress (or not) that ultimately has the most impact on our quality of life.
Yoga can help to manage and reduce the impact of stress on the body and the mind naturally, while improving physical and mental health. Yoga has been practiced for thousands of years as a holistic approach to well-being, and one of its most remarkable benefits is stress management
How can Yoga Help manage stress?
Stress is the body's response to challenges or demands. It activates the “fight-or-flight” response, activating the Sympathetic Nervous System and releasing hormones like cortisol and adrenaline. While this response is a natural mechanism of the human body and can be useful in short bursts, chronic stress can have harmful effects on both the body and the mind. Yoga works on both, helping to reduce stress levels by:
- Promoting Relaxation: Many yoga poses, especially restorative asanas, activate the parasympathetic nervous system, which helps to calm the body, bringing the state of activation out of “fight-or-Flight” and into '“rest-and-digest”.
- Breath Control (Pranayama): Controlled breathing techniques help reduce the physical and mental symptoms of stress. Slowing the breath also slows the heart rate and calms the mind.
- Mindfulness: Yoga encourages mindfulness, a state of being fully present in the moment, which can reduce overthinking and anxiety. While initially it can feel extremely difficult to focus the mind even for short periods, practicing yoga gradually increases the ability to access (and stay in) mindfulness.
- Physical Release: Certain poses help to release tension in areas where stress builds up, especially in areas like the shoulders, neck, Jaw, and lower back.
The Best Yoga Poses for Stress Relief
some beginner-friendly poses to start with:
1. Child’s Pose (Balasana): A grounding pose that calms the mind and releases tension in the back and shoulders.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana): A gentle flow that releases tension in the spine and promotes deep breathing.
3. Legs Up the Wall (Viparita Karani): A restorative pose that improves circulation and calms the nervous system.
4. Corpse Pose (Savasana): The ultimate relaxation pose, where the body and mind can truly rest.
Building a Daily Yoga Routine to Manage Stress
To reap the stress-relieving benefits of yoga, consistency is key. Start by setting aside 10-15 minutes a day and Use this time to focus on simply breathing intentionally, stretching the body in ways that feel good, and practicing mindfulness. Over time, you'll notice that yoga not only helps you manage stress but also enhances your overall well-being.
Even if you can only carve out 5 minutes a day to start, incorporating yoga into your schedule can make a big difference in how you handle stress and your quality of life.
1. Start Small: Begin with 5, 10, or 15 minutes a day, focusing on simple stretches and breathing exercises. You can gradually build up to longer sessions.
2. Focus on Morning or Evening: Practicing yoga in the morning can set a calm tone for the rest of the day, while an evening practice helps you unwind and prepare for restful sleep. Start with the time of day that allows you the most spaciousness.
3. Mix Movement and Stillness: Combine active poses (like Sun Salutations) with calming poses (like Child’s Pose or Savasana) to balance the body and mind.
4. Incorporate Breathwork: Don’t forget to integrate pranayama (breathing exercises) into your routine, as this helps reduce stress instantly.
5. Stay Consistent: Consistency is key when it comes to stress management. Even on busy days, take a few moments to stretch, breathe, and be mindful.
Sample 10-Minute yoga practice for Stress Relief
- 1 minute: Begin with Diaphragmatic Breathing to calm the mind.
- 3 minutes: Flow through gentle Cat-Cow stretches to release tension in the spine.
- 2 minutes: Hold Child’s Pose, focusing on deep breathing into the belly as the hips release down toward the heels.
- 2 minutes: Sit in a comfortable position and practice Alternate Nostril Breathing.
- 2 minutes: End with Savasana (Corpse Pose), lying still, on your back or on your belly, and focusing on relaxing every part of the body.
Meditation for beginners
A Beginner's Guide to Meditation: Simple Practices for Mindfulness
Meditation is a powerful tool for cultivating mindfulness, reducing stress, and enhancing overall well-being. If you’re new to meditation, it can feel overwhelming at first. The good news? You don’t need to sit for hours in silence to reap the benefits. Here’s a beginner-friendly guide to some effective meditation practices to help you get started.
Before diving into specific techniques, it's important to understand what meditation is. At its core, meditation is about training your mind to focus and achieve a state of calm. It’s not about stopping your thoughts but rather observing them without judgment.
Creating a Comfortable meditation Space
Find a quiet place where you won’t be disturbed. This could be a corner of your room, a cozy chair, or even a spot in your garden. Make it inviting and easy to relax into with cushions, blankets, incense or even candles to create a calming atmosphere.
Simple Meditation Techniques to start with
Mindfulness Meditation
1. Find a comfortable Position: Sit in a way that is sustainable for the length of your meditation, whether on a chair, cushion, or the floor. Keep your back as straight as possible and allow your hands to rest in your lap or on your knees.
2. Focus on Your Breath: Close your eyes, relax the body, and take a few deep breaths. Inhale deeply through your nose, letting your belly softly rise, then exhale slowly. Continue breathing in this way… long slow inhales, long slow exhales.
3. Observe Your Thoughts: As you breathe, notice any thoughts that come to mind. Acknowledge them and gently bring your focus back to your breath. Start with just 5-10 minutes and gradually increase the duration as you become more comfortable.
Guided Meditation
For beginners, guided meditation can be particularly helpful.
You can find many guided meditation recordings online. For a live, guided meditation, check our class schedule. Thursdays at 7 pm in particular offer a Meditation + Soundbath class where you will be exposed to various meditation methods, often guided.
Body Scan Meditation
This technique helps cultivate body awareness and relaxation.
1. Lie Down or Sit Comfortably: Close your eyes and take a few deep breaths.
2. Focus on Your Body: Start at your toes and work your way up, noticing any sensations or tension. Spend a few moments on each body part, allowing it to relax.
3. Breathe into Areas of Tension: As you focus on each part, imagine breathing into any areas of discomfort, releasing tension with each exhale.
When is the best time to MeditatE?
Consistency is key to building a strong meditation practice. Consider setting aside a specific time each day, whether in the morning to start your day with clarity or in the evening to unwind. Even a few minutes daily can make a significant difference over time.
The best time for meditation is the time that works for you and will make it easy for you to be consistent in your practice.
The longer you come back to your practice the more you’ll begin to notice the many benefits of meditating.
Meditation is a practice (not a perfection). Some days will be easier than others, and that’s completely normal. If your mind wanders, gently bring it back to your focus without self-judgment. The goal is not to achieve a blank mind but to become more aware of your thoughts and feelings.
As you become more comfortable with meditation, explore different styles to find what resonates with you. Some popular styles include:
- Loving-Kindness Meditation: Cultivating compassion for yourself and others.
- Zen Meditation: Focusing on breath and posture in a seated position.
- Transcendental Meditation: Repeating a mantra for focused concentration.
- Japa Meditation: Repeating mantra using mala beads.
- Trataka: Also called ‘candle gazing’ - softly gazing at a lit candle flame in a dark space.
- Moving Meditation: Gently moving the body in response to mantra, music, or sounds of nature.
Meditation is a personal journey, and there’s no right or wrong way to practice. Start small, be patient, and explore different techniques until you find what works best for you. As you integrate meditation into your life, you may find greater peace, clarity, and connection to the present moment.
Yoga: An Ancient Practice for Modern Life
Walk into almost any yoga studio today in any major American city and you'll find designer mats, fancy props, matching sets, and digitally streaming music. While these are inextricable parts of a modern Western yoga practice, they do not represent the tradition of yoga - one that has existed for thousands of years.
Yoga is one of the world's oldest living spiritual traditions. Its origins can be traced back more than 5,000 years to ancient India, where sages and seekers explored profound questions about the nature of consciousness, suffering, and what it means to live a meaningful life.
The word yoga comes from the Sanskrit root yuj, meaning “to yoke,” “to unite,” or “to join.” At its heart, yoga is about the union of body, mind, breath, and spirit. It is a practice of remembering that we are already whole.
Yoga was never meant to be part of a ‘fitness plan’
You might be surprised to learn that the physical postures (asana) we practice in the studio today are only one aspect of yoga.
Historically, yoga was an entire way of life including ethical principles, meditation, breathwork, self-study, devotion, and practices designed to quiet the fluctuations of the mind.
One of the most influential texts in yoga philosophy is the Yoga Sutras, attributed to the sage Patanjali around 2,000 years ago. In these teachings, yoga is described as: “…the stilling of the fluctuations of the mind.”
Rather than focusing on flexibility or strength, Patanjali teaches that the purpose of yoga is inner peace and liberation from unnecessary suffering.
The Eight Limbs of Yoga
Patanjali outlined what is known as the Eight Limbs of Yoga - essentially, a guide for living with greater awareness and compassion. These include:
Yama Ethical practices for how we relate to others, including non-harming (ahimsa) and truthfulness (satya).
Niyama Personal observances such as contentment (santosha) and self-discipline (tapas).
Asana Physical postures that prepare the body for meditation.
Pranayama Breath practices that cultivate and direct life force (prana).
Pratyahara Turning the senses inward.
Dharana Concentration.
Dhyana Meditation.
Samadhi A state of profound unity, peace, and absorption.
While many people find yoga through movement practices in a studio setting, these teachings remind us that the practice of yoga extends far beyond what happens on the mat.
Yoga is A Living Tradition
Yoga has evolved over thousands of years through many different schools, lineages, teachers, and philosophies. Traditions such as Bhakti Yoga (the path of devotion), Karma Yoga (selfless service), Jnana Yoga (wisdom), and Raja Yoga (the path of meditation) each being unique and important ways of practicing yoga.
Modern yoga styles like Vinyasa, Hatha, Yin, Restorative, and Jivamukti all draw inspiration from these ancient teachings while expressing them in different ways. There are many paths leading toward the same destination: greater awareness, compassion, and presence.
Honoring Yoga's Ancient Roots
Honoring yoga's roots means recognizing its birthplace in India, respecting the wisdom passed down through generations of teachers, and approaching the practice with curiosity and humility. For many practitioners, this may include learning Sanskrit, studying yogic philosophy, reading traditional texts, chanting, or meditation.
Whether you practice Restorative Yoga or Hatha Strong, yoga is an invitation to come home to yourself. perhaps that’s why this ancient tradition continues to resonate thousands of years after it began.
At Breathing Room, we honor and celebrate yoga as both an ancient tradition and a living practice. Every class is an opportunity to move with intention, breathe with awareness, and cultivate a little more presence - on the mat and in everyday life.
The Most Underrated Yoga Practice: Hugs
The Healing Power of a 20-Second Hug
12 seconds each. 20 times a day.
It sounds almost too simple.
In a world filled with wellness trends, expensive supplements, and endless advice about optimizing our health, one of the most powerful forms of medicine is completely free.
A hug.
Scientists have spent decades studying the profound effects of human touch, and the findings are remarkable. A 20-second hug has been shown to reduce the harmful effects of stress, lower blood pressure, decrease cortisol (our primary stress hormone), support heart health, strengthen the immune system, reduce cravings associated with chronic stress, and even improve the body's ability to heal.
The longer and more frequent our moments of genuine connection, the greater these benefits become.
Researchers have even suggested a simple guideline around how many hugs per day are necessary for humans to flourish:
4 hugs a day for survival.
8 hugs a day for maintenance.
12 hugs a day for growth.
20 hugs a day to truly thrive.
Whether you're young or old, wealthy or struggling, religious or secular, regardless of your race, gender, body, or background, our nervous systems all speak the same language. Connection.
Your Nervous System Doesn't Know the Difference
From the moment we're born, touch tells us whether we are safe.
A baby cannot survive without loving physical contact. But our need for connection doesn't disappear as we age - it simply becomes easier to ignore.
When we embrace someone we love for twenty seconds or more, our bodies begin releasing oxytocin, often called the “bonding hormone.” Oxytocin helps quiet the stress response while encouraging feelings of trust, belonging, safety, and ease.
Our breathing naturally slows. Our heart rate softens. Our muscles begin to release the tension they've been unconsciously holding.
The body receives a simple but powerful message: You are safe.
Yoga Has Always Known This. Modern science is only beginning to explain what yogic philosophy has understood for thousands of years.
In yoga, suffering is often described as the experience of separation—believing we are disconnected from ourselves, from one another, and from life itself.
The Sanskrit word yoga literally means to yoke, to unite, or to bring together.
Every yoga practice is, at its heart, a practice of connection. Connection to the breath. Connection to the body. Connection to the present moment. Connection to the people around us.
When we embrace another person with genuine presence, we momentarily dissolve the illusion of separateness. For those twenty seconds, we remember something our minds often forget: We belong to one another.
This reflects the yogic principle of Ahimsa, the practice of non-harming. While we often think of Ahimsa as avoiding violence toward others, it also invites us to actively cultivate kindness, compassion, tenderness, and care. A heartfelt hug is a simple expression of Ahimsa in action.
It also embodies Maitrī (loving-kindness), the sincere wish for ourselves and others to be happy, healthy, and free from suffering.
Presence Matters More Than Pressure
Not every hug is healing. We've all experienced the quick, distracted side hug while someone is already looking over our shoulder toward the next thing on their to-do list.
Healing touch requires presence. Pause. Take a full breath. Relax your shoulders. Let yourself actually be with the person you're holding.
Twelve seconds can feel surprisingly long. Twenty seconds can feel transformative.
What If This Was Your Practice?
Many of us carefully count our steps, our calories, our hours of sleep, or the minutes we spend meditating. What if we also paid attention to moments of genuine connection? Not because we have to. But because our bodies - and our hearts - need them.
Perhaps today's practice isn't about mastering a difficult pose. Perhaps it's about putting down your phone. Looking someone you love in the eyes. Wrapping your arms around them. Taking a slow breath together. And staying there just a little longer.
Twenty seconds.
Sometimes the simplest practices become the most transformative. Because healing doesn't always arrive through doing more. Sometimes it arrives through remembering what it feels like to belong.
So today, hug someone you love. Hold on for twenty seconds. Your nervous system - and theirs - will thank you.
Yoga for Mental Health: 10 Poses to Reduce Stress & Anxiety
In today’s fast-paced and increasingly stressful world, mental health is often an afterthought - something we address only once signs and symptoms of stress and anxiety begin to negatively impact our daily lives. From managing work, relationships, and daily responsibilities to dealing with anxiety and emotional fatigue, the pressures of modern life are unavoidable and often overwhelming. One of the most effective and accessible tools for fostering better mental health is the ancient practice of yoga. along with the physical benefits, yoga offers a profound and holistic approach to mental health.
The Connection Between Yoga and Mental Health
yoga is a practice that harmonizes the mind, body, and spirit. It combines physical postures (asanas), breath control (pranayama), and meditation to foster mindfulness and self-awareness. This synergy promotes mental clarity and emotional resilience, offering a natural and powerful way to manage stress, anxiety, depression, and other mental health challenges.
Yoga Reduces Stress and Anxiety
Practicing breath control and intentional movement through yoga activates the parasympathetic nervous system, also known as the “rest and digest” system. This counteracts the body’s stress response, helping to lower cortisol levels - the hormone associated with stress.
Yoga practices such as Ujjayi breathing (a slow, deep breathing technique) and poses like Child’s Pose or Savasana (corpse pose) induce a state of calm and relaxation, helping to quiet the mind and ease anxious thoughts. Over time, regular yoga practice teaches the body to manage stress more effectively, reducing the frequency and intensity of anxiety.
Yoga Enhances Emotional Regulation
Emotional regulation is the ability to manage and respond to emotional experiences in a balanced way. Yoga promotes emotional regulation by encouraging mindfulness and self-awareness. Through a consistent practice, individuals can learn to observe their thoughts and feelings without judgment, allowing them to respond rather than react to challenging emotions.
For example, practicing yoga teaches you to pause, take a deep breath, and ground yourself before reacting. This helps reduce impulsive behaviors and emotional outbursts, fostering a greater sense of control and calm in the face of emotional stressors.
Yoga Improves Mood and Reduces Symptoms of Depression
Yoga has been shown to improve mood and combat symptoms of depression. When you practice yoga, your body releases endorphins and serotonin, the hormones that enhance your mood and create a sense of well-being. These natural chemicals help lift your spirits and combat feelings of sadness or hopelessness.
In addition, certain yoga poses, such as Heart-Opening Poses (e.g., Camel Pose or Cobra Pose), can boost emotional energy by improving posture and allowing the heart center to expand. This symbolic opening up can reduce feelings of heaviness or depression, encouraging more positive, uplifting emotions.
Yoga also incorporates meditation and mindfulness practices, which are effective in reducing symptoms of depression. By learning to focus on the present moment and detach from negative thought patterns, individuals can experience greater emotional balance and peace.
Yoga Promotes Better Sleep
Sleep is essential for mental health, yet stress, anxiety, and depression often disrupt sleep patterns, leading to insomnia or poor-quality rest. Yoga, particularly calming styles like Yin Yoga or Restorative Yoga, can help improve sleep by promoting relaxation and preparing the body for rest.
Practicing yoga before bedtime encourages the release of tension, both physically and mentally, and can quiet a racing mind. Breathwork and gentle poses, such as Legs Up the Wall or Reclined Bound Angle Pose, help activate the parasympathetic nervous system, making it easier to drift into a restful sleep.
Yoga Increases Self-Awareness and Mindfulness
At its heart, yoga is a mindfulness practice. By focusing on the breath, body sensations, and the present moment, yoga helps you develop greater self-awareness. This heightened awareness allows you to notice your emotions and thoughts as they arise, without getting overwhelmed by them.
For those who struggle with overthinking, rumination, or anxiety, yoga provides a structured way to practice mindfulness. The more you practice being present on the yoga mat, the more easily you can apply that same awareness to daily life, reducing worry and emotional distress.
Yoga Cultivates Self-Compassion and Acceptance
Yoga teaches self-compassion and acceptance - qualities that are vital for mental health. In each yoga class, you’re encouraged to honor where your body is today, without judgment. This mindset helps develop a compassionate relationship with the self, letting go of the pressure to be perfect or meet external expectations.
Through yoga, you learn to embrace both your strengths and limitations, fostering a sense of acceptance and peace with who you are. This can be particularly healing for those dealing with low self-esteem, body image issues, or feelings of unworthiness.
Yoga Poses and Practices for Mental Health
While any style and form of yoga can benefit mental health, some poses and practices are especially effective for calming the mind and reducing emotional stress.
10 Yoga Practices to Support Mental Health and Emotional Well-Being
Yoga provides practical tools for calming the nervous system, reducing stress, and cultivating greater resilience. Through mindful movement, breathwork, and meditation, these simple practices can help quiet the mind and create space for healing. Whether you're experiencing everyday stress or simply looking for ways to support your overall well-being, these ten practices are accessible to most people and can easily become part of a regular self-care routine.
1. Child's Pose (Balasana): A Restorative Reset
Child's Pose is one of yoga's most comforting and grounding postures. By gently folding the body inward, it creates a sense of safety and encourages the nervous system to shift out of "fight or flight" and into a more relaxed state. This pose is especially helpful during periods of stress, anxiety, overwhelm, or emotional fatigue, offering a quiet space to slow the breath and reconnect with the present moment.
How to practice: Kneel on the floor with your big toes touching and knees together or wide apart. Sit your hips back toward your heels and fold your torso forward, resting your forehead on the mat or a folded blanket. Extend your arms forward for a gentle shoulder stretch or rest them alongside your body with your palms facing up. Breathe slowly and deeply, remaining in the pose for 1–5 minutes or longer if comfortable.
Benefits for the body: Gently stretches the hips, thighs, ankles, and lower back while releasing tension in the shoulders and neck. The supported position encourages slower, deeper breathing and allows the body to soften.
Benefits for the mind: The inward shape of the posture promotes feelings of safety, calm, and grounding. Focusing on the breath while resting in Child's Pose can reduce anxiety, quiet racing thoughts, and help regulate the nervous system.
2. Legs Up the Wall (Viparita Karani): A Gentle Nervous System Reset
Legs Up the Wall is a deeply restorative inversion that requires very little effort while offering profound relaxation. Elevating the legs helps reduce physical fatigue, encourages healthy circulation, and allows the body to settle into a state of deep rest. It is an excellent practice after a long day, during times of stress, or whenever you need to recharge.
How to practice: Sit sideways next to a wall with one hip touching it. Gently swing your legs up the wall as you lower your back onto the floor. Adjust your distance from the wall until you feel comfortable, allowing your arms to rest at your sides with your palms facing up. A folded blanket or bolster beneath the hips can provide additional support if desired. Close your eyes and remain for 5–15 minutes, breathing naturally.
Benefits for the body: Helps relieve tired legs and feet, encourages healthy circulation, gently stretches the backs of the legs, and promotes relaxation throughout the body.
Benefits for the mind: The passive inversion helps calm the nervous system, reduce stress and anxiety, and quiet mental chatter. Many people find this pose especially helpful before bedtime to encourage relaxation and improve sleep quality.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana): Breath in Motion
Cat-Cow is a gentle, rhythmic movement that links breath with motion, creating greater awareness of both the body and the present moment. This flowing sequence mobilizes the spine while encouraging slow, intentional breathing, making it an excellent practice for releasing physical tension and calming the mind.
How to practice: Begin on your hands and knees with your wrists beneath your shoulders and knees beneath your hips. As you inhale, gently arch your back, lift your chest and tailbone, and allow your gaze to rise into Cow Pose. As you exhale, round your spine, draw your chin toward your chest, and gently tuck your pelvis into Cat Pose. Continue moving smoothly between the two shapes for 1–3 minutes, allowing your breath to guide the rhythm of the movement.
Benefits for the body: Increases spinal mobility, releases tension in the back, neck, and shoulders, improves posture, and encourages healthy movement throughout the spine.
Benefits for the mind: Synchronizing breath with movement creates a moving meditation that helps reduce stress, improve focus, and interrupt cycles of anxious thinking. The gentle rhythm encourages mindfulness and leaves many practitioners feeling more centered and emotionally balanced.
4. Alternate Nostril Breathing (Nadi Shodhana): Finding Balance Through Breath
Alternate Nostril Breathing is a traditional yogic breathing practice (pranayama) used to calm the nervous system, improve concentration, and cultivate a sense of inner balance. By alternating the flow of breath between the nostrils, this practice encourages slower, more intentional breathing and can be especially helpful during times of stress, anxiety, or mental overwhelm.
How to practice: Sit comfortably with a tall spine. Rest your left hand on your lap and bring your right hand toward your face. Using your right thumb, gently close your right nostril and inhale slowly through your left nostril. Close the left nostril with your ring finger, release the right nostril, and exhale through the right. Inhale through the right nostril, close it, then exhale through the left. This completes one round. Continue for 3–10 minutes, keeping your breath smooth, steady, and unforced.
Benefits for the body: Encourages slower, more efficient breathing, supports healthy respiratory function, and helps reduce physical tension associated with stress.
Benefits for the mind: Nadi Shodhana is known for its ability to quiet mental chatter, improve focus, reduce anxiety, and promote emotional balance. Many people find it helpful before meditation, important conversations, or bedtime as a simple way to cultivate clarity, calm, and a greater sense of well-being.
5. Reclining Bound Angle Pose (Supta Baddha Konasana): Opening to Ease
Reclining Bound Angle Pose is a deeply restorative posture that gently opens the hips and chest while encouraging the body to shift into a state of rest. When fully supported with props, it becomes a nurturing posture that promotes deep relaxation and mindful breathing.
How to practice: Lie on your back with the soles of your feet together and knees falling comfortably out to the sides. Support the knees with blankets or blocks if needed, and place one hand on your heart and the other on your belly. Close your eyes and breathe slowly for 3–10 minutes.
Benefits for the body: Gently stretches the hips, inner thighs, and chest while releasing physical tension and encouraging deeper breathing.
Benefits for the mind: The supported, open position helps activate the parasympathetic nervous system, easing anxiety, reducing stress, and fostering feelings of safety and relaxation.
6. Seated Forward Fold (Paschimottanasana): Turning Inward
Seated Forward Fold is a quiet, introspective posture that encourages slowing down while gently stretching the entire back body. Forward folds naturally invite mindfulness and create an opportunity to pause and reconnect with yourself.
How to practice: Sit with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you hinge forward from the hips, resting your hands wherever they comfortably reach. Bend the knees as much as needed to maintain a long spine and relaxed breath. Stay for 1–3 minutes.
Benefits for the body: Lengthens the hamstrings, calves, and back muscles while releasing tension throughout the spine.
Benefits for the mind: Forward folds encourage introspection, quiet mental chatter, and cultivate patience, calm, and emotional grounding.
7. Supported Bridge Pose (Setu Bandha Sarvangasana): Restorative Heart Opening
Supported Bridge Pose is a gentle heart-opening posture that restores energy while relieving physical tension. Because the body is fully supported, the muscles can soften while the chest naturally expands, encouraging slow, effortless breathing.
How to practice: Lie on your back with your knees bent and feet hip-width apart. Lift your hips slightly and slide a yoga block or bolster beneath your sacrum, allowing your pelvis to rest fully on the support. Relax your arms by your sides and breathe naturally for 3–5 minutes.
Benefits for the body: Opens the chest and front of the hips, gently stretches the spine, and encourages fuller, more relaxed breathing.
Benefits for the mind: Supported backbends can help counter the physical effects of stress while promoting emotional openness, reducing fatigue, and improving overall mood.
8. Standing Forward Fold (Uttanasana): Letting Go
Standing Forward Fold is a simple yet effective grounding posture that invites the body to soften while releasing accumulated tension. Allowing the head and neck to relax encourages both physical and mental release.
How to practice: Stand with feet hip-width apart. Hinge forward from the hips with a generous bend in the knees, allowing your torso to drape over your legs. Let your head and neck relax completely, and hold opposite elbows if comfortable. Stay for 5–10 slow breaths.
Benefits for the body: Stretches the back body, decompresses the spine, and releases tightness in the neck and shoulders.
Benefits for the mind: This posture often creates a calming effect, helping reduce feelings of overwhelm and encouraging mental clarity and relaxation.
9. Corpse Pose (Savasana): Deep Rest and Integration
Often considered the most important pose in yoga, Savasana allows the body and mind to fully integrate the benefits of practice. Though it appears simple, intentionally resting without distraction can have profound effects on overall well-being.
How to practice: Lie comfortably on your back with your legs extended and arms relaxed by your sides, palms facing upward. Support the knees or head with blankets if needed. Close your eyes and remain still while breathing naturally for 5–15 minutes.
Benefits for the body: Releases muscular tension, slows the heart rate, and allows the body to recover from physical activity.
Benefits for the mind: Savasana supports deep relaxation, calms the nervous system, reduces stress hormones, and cultivates a sense of peace, presence, and mental clarity.
10. Easy Pose with Mindful Breathing (Sukhasana): Creating Space to Be
Easy Pose is a comfortable seated posture that creates the foundation for mindfulness and meditation. Combined with slow, intentional breathing, it becomes a simple yet powerful practice for cultivating presence and emotional resilience.
How to practice: Sit cross-legged on a folded blanket or cushion with your spine tall and shoulders relaxed. Rest your hands on your knees or in your lap, close your eyes, and focus on slow, even breaths for 5–10 minutes.
Benefits for the body: Encourages healthy posture, improves diaphragmatic breathing, and releases tension in the shoulders and jaw.
Benefits for the mind: Creating a steady, comfortable seat supports mindfulness, improves concentration, reduces anxiety, and helps develop emotional resilience through regular meditation practice.
Every/body is a yoga body: Accessibility in practice
When many people think of yoga, Instagram-styled images of super-flexible bodies flowing and bending into seemingly impossible shapes come to mind. This misconception that yoga is only for the highly flexible or physically fit is only perpetuated by influencer culture on social media. While yoga can be a beautiful practice to observe, this type of intentionally styling the practice of yoga can make many people hesitant to even give it a try.
At Breathing Room Collective, we believe that yoga is inclusive and adaptable - regardless of flexibility, body type, age, or fitness level.
In reality, yoga is so much more than a perfect pose. The true practice of yoga is centered around mindfulness, breathwork, connecting to our bodies, and personal inquiry. Flexibility is not a prerequisite for any of these paths, but rather a byproduct that comes as a result of regular practice, gradually over time.
Yoga encourages us to listen to our bodies, honor our limitations, and work within our personal abilities. Flexibility, strength, and balance develop as a natural part of regular practice, but they are not the most important aspects of yoga. Yoga is a journey, not a destination.
Yoga Can Be Modified for All Abilities
yoga is so accessible because most yoga poses can be modified to suit any body’s needs. There are various styles of yoga and countless modifications for each pose, ensuring that every practitioner can participate in a way that feels comfortable and supportive. Most experienced yoga teachers will offer options and modifications throughout their classes, especially if you share information about any injuries or pain points prior to class.
Chair Yoga: For Those with limited mobility or balance issues, chair yoga is an excellent option. Practicing yoga poses while seated or using a chair for support makes yoga accessible to seniors, those recovering from an injury, or anyone who may have difficulty getting up and down from the floor.
Yoga Props: props such as blocks, straps, and bolsters are widely used to make poses more accessible. For example, using a yoga block can help bring the floor closer to you in poses like Forward Fold or Triangle Pose, allowing you to maintain proper alignment without overstretching in the body. Straps can help you reach your feet in stretches or help maintain balance in challenging poses.
Gentle Yoga / Restorative Yoga: These slower-paced styles of yoga focus on gentle stretching and more gentle movements. With emphasis on the breath and slower, intentional movement, Gentle Hatha and Restorative Yoga are excellent classes for beginners or for those who prefer less intensity.
By using props and modifications, yoga becomes accessible to everyone, no matter their flexibility or fitness level. These tools are a way to meet your body where it is and allow you to enjoy yoga right where you are. Some practitioners may feel that using props is a sign of weakness or of lack of ability but nothing could be further from the truth.
Yoga Improves Flexibility Over Time
Flexibility is not a prerequisite for yoga - it will develop gradually with consistent practice. Many people who start yoga with little flexibility are surprised at how quickly their bodies begin to adapt. Yoga stretches and lengthens muscles, tendons, and ligaments, improving overall flexibility in a safe and controlled way.
Poses like Downward Dog, Cat-Cow, and Forward Fold are excellent for gently improving flexibility in the back, legs, and hips. Over time, these asanas help increase your range of motion, reduce muscle tightness, and alleviate stiffness. The beauty of yoga is that you don’t need to be flexible to begin practicing. The more you practice, the more flexible you become.
Additionally, flexibility looks different for everyone. There is no single way to perform a yoga pose. What matters is how the pose feels in your body, not how it looks on others.
Yoga is Accessible to All Ages and Body Types
Yoga is truly a practice for all ages and all body types. Whether you’re young or old, slim or curvy, tall or short, or differently abled, yoga can be adapted to suit your body’s needs and capabilities. Many yoga instructors are trained to offer variations of poses that accommodate different bodies, ensuring that everyone can practice comfortably.
For older adults or people with joint issues, gentle yoga practices that focus on mobility, balance, and strength can be incredibly beneficial. Yoga also promotes healthy aging by improving posture, reducing the risk of falls, and enhancing joint flexibility and bone health.
Similarly, individuals with bigger bodies can find poses that work for their unique shape, using props or modifying postures as needed. Yoga is not about fitting your body into a particular mold; it’s about working with the body you have today and celebrating what it can do.
Yoga Focuses on the Breath and Mindfulness
Asanas, or poses, are only one part of practicing yoga. A central component of the practice is pranayama (breathwork) and mindfulness. These elements are accessible to anyone, regardless of physical ability. By focusing on the breath and cultivating mindfulness, yoga teaches us to be present in the moment and calm the mind - thereby reducing stress.
Breath practices, such as Ujjayi breathing or Alternate Nostril Breathing, help regulate the nervous system, ease anxiety, and promote mental clarity. Even if you’re unable to perform certain poses due to physical limitations, you can still benefit from the meditative and calming effects of yoga.
Many people turn to yoga for the mental and emotional benefits as much as the physical. yoga meets you where you are, providing what you need in that particular moment, day, or phase of life.
Community and Inclusivity in Yoga
The yoga community at Breathing Room Collective is diverse, inclusive, and supportive by design. Our yoga classes are welcoming to beginners and people of all levels.
Yoga is for every/body. The beauty of yoga lies in its adaptability and inclusivity, allowing each individual to approach the practice in a way that suits their unique needs and Flexibility is never a requirement to begin yoga.
The true benefits of yoga extend far beyond the physical practice as it also teaches mindfulness, breath control, and self-compassion, helping individuals cultivate a deeper connection with their bodies and minds. Whether you’re a seasoned athlete or someone who has never touched their toes, yoga can be a transformative practice that supports your physical, mental, and emotional well-being.
if you’ve been hesitant to try yoga because you feel like you’re “not flexible enough,” know that we welcome you exactly as you are. We’ve got everything you need in the studio… grab a mat, find a comfortable spot, and embrace the journey.