We are navigating unprecedented and surreal times. It is both humbling and terrifying to see our nation, the cities that we love, and countries around the world literally grind to a halt.
We are being asked to act for the collective good, to think not only of ourselves and loved ones, but of our neighbor’s and of strangers we may never see. We’re being asked to give up the most prized American virtue, our “freedom” in lieu of staying indoors.
It’s striking us in different ways depending upon who we are, but everyone is affected.
Stay indoors!
Whether you are sick or don’t feel sick.
Stay indoors!
Flatten a curve that you can’t see but are being asked to believe in.
Stay indoors!
Don’t bother wearing masks.
Okay, now everyone must wear a mask.
For many, at the core of their identity, is this perception of freedom, this perception that we are free to control our destinies and that we are in control. When this veil of illusion is shattered, as in the case of a global pandemic that is becoming more tangible by the hour, the result can be extreme gut-wrenching anxiety.
This is where our yoga practice can come in handy.
Yoga teaches us that the only reality, is the reality that exists in the present moment.
Yoga teaches us that we can’t control the whole, but we can control our inner, our internal environment, our breath, our thoughts and in that way, surrender willingly to the unknown because despite the storm that may be raging on the outside, we can cultivate peace and centeredness on the inside.
In a present environment where there is so much uncertainty, where nothing feels familiar, yoga can light the way.
In a culture where we value movement over stillness, productivity over quality and are fueled by the constant urge to compete and achieve, this moment that we’ve arrived at, is a much-needed pause, an invitation to turn inwards and truly examine ourselves, our choices and determine what is truly important.
“We are not going to change the whole world, but we can change ourselves and feel free as birds. We can be serene even in the midst of calamities and, by our serenity, make others more tranquil. Serenity is contagious.”
- Sri S. Satchidananda, The Yoga Sutras
Five Yoga Practices to Ease Anxiety and Fear:
1) Breath of Fire: Breath of fire is a purifying and energizing breath that takes us out of our own heads, out of the anxieties and stresses of the moment, allowing us to find a sense of calm and equanimity.
To practice Breath of Fire, sit comfortably with an erect spine. Take a deep breath in through your nose and out through your mouth, and then let your lips come together.
The subsequent breaths will come in and out through your nose. As you exhale, your stomach muscles contract and your navel pulses back towards your spine. Practice for a minute, then take a break for a few seconds, taking in all sensations. Continue for as many rounds as needed to feel clear of anxiety and fully present.
2) Supine Twists: Supine twists are poses that cleanse the body, relax the nervous system and induce calm.
To practice a supine twist, lay on your back. Draw one leg in towards your chest and then cross your leg over your torso in the direction of your elongated leg. Try to keep your shoulder blades on the mat. As you inhale, imagine creating length through the spine and as you exhale, imagine deepening your twist. This can be practiced with your top leg extended or with both legs bent for variation.
3) Forward Folding Poses: Forward folding poses are deeply nourishing and calming as they invite us to turn inwards and reflect. When you’re folding forward, you’re opening up the back body, to release tension in the neck, jaws, lumbar spine and shoulders. A gentle forward fold, held for three to five minutes, is a great way to decompress from stress and anxiety.
To practice a forward folding pose, sit comfortably, with legs extended, crossed or straddled wide. Take a deep breath in to lengthen the spine, and when you’re ready to exhale, hinge at the hips, keeping your back as straight as you can for as long as you can, before rounding in towards yourself by releasing your shoulders and head.
4) Ujjayi Breath: Ujjayi breath, also known as Ocean Breath is a truly grounding and pacifying breath. In this breath, the central nervous system is given a massage and our relaxation response is initiated.
To practice Ujjayi breath, sit comfortably with an erect spine. Tuck your chin towards your chest so that there is length in the back of your neck. Draw your lips together to touch and then breathe in through your nose and out through your nose. As you breathe, let the breath audibly brush against the back of your throat. It will make a gentle roaring sound like the ocean. Practice for 2-3 minutes, take a break and repeat as needed.
5) Progressive Relaxation Meditation: Progressive Relaxations Meditations are an excellent way to create a sense of peace and ease in the physical body as well as in the mind and spirit.
To practice a progressive relaxation, lay on your back then send your energy and focus to a single or group of body parts. Tense the muscles in that body part or body parts, squeeze tight, and then release, taking in the sensation of your body relaxing. Typically, we work from our feet to the crown of our head.
If you find yourself dealing with increased anxiety and fear, give one or all of these techniques a try.
Introduce one at a time, embrace the present moment and above all else, breathe. You can and will make it through this. Summer is right around the corner.