By Renee’ Fulkerson
You are safe, loved, and you are not alone”, is a mantra I have been practicing more frequently these days. It helps to have a gentle reminder of these positive and powerful words when I need self-soothing.
Fear: is an unpleasant emotion caused by the belief that someone or something, is dangerous, likely to cause pain or a threat.
Loneliness: is a state of mind that can cause people to feel empty, alone, and unwanted.
Above is just one of many definitions of fear and loneliness I have come across and have felt myself. Not to mention there are so many different circumstances and situations where fear can arise in our day to day lives. What intrigues me the most are the feelings or ideas of fear. It is not only the mental effects but also the physical effects on the human body.
Some of the physical characteristics I have observed and experienced myself have been:
- Tension in my muscles in the form of drawing my shoulders to my ears
- Shortness of breath inhales and exhales become very rapid along with increased heart rate
- Stomach ache and or poor digestion due to pulling the belly in creating a collapse in the frontline
- Withdrawal and uninterest in activities or life, in general, leading to possible depression and anxiety
- Sleepless nights leading to exhaustion that exacerbates the fear into a fight or flight bodily response
The list could go on and on as there are so many short term and long term possible effects on the physical body during trying times of fear and uncertainty.
I have found great relief when keeping with my routine regarding my YogAlign practice. I use the term regular loosely as we all know some days are easier than others. And some days I complete two hours and other days maybe an hour. The benefits outway the negative effects on my body being in the fight or flight mode for extended periods.
Loneliness is more of a state of mind rather than an emotion. Meaning your state of mind is your mood or mental state at a particular time. Example: when waking up you already feel off and then the rest of the day does not seem to go so well. Mostly due to the fact you woke up on what some call the wrong side of the bed. And then there is the snowball effect. Your state of mind or mood starts a bit unsettled. After creating several more stories in your head, you are feeling empty, alone, and unwanted.
The good news is we can change our mood and our thoughts – what a relief!
How can YogAlign support us physically and mentally through fearful and uncertain times?
Resetting the tension in our bodies while practicing YogAlign postures, breathwork, and self-massage brings our bodies and breath back into alignment. When we are aligned with the spine in the body’s natural curves, the body connects naturally as a continuum and, we begin to feel relaxed, balanced, secure, and peaceful. Creating the space to obtain and maintain a comfortable, and natural state of being (safe, loved and not alone).
I would love to offer some of my self soothing yoga techniques:
1. The YogAlign Full Body Stretch – ly on your back, arms stretched out overhead (keeping shoulders down), fingers spread and palms facing in towards one another. Allow your spine to arch creating space in the small of your back, lengthen legs and point those toes away from you. Now make the letter O with your lips and inhale like you are sipping through a straw (feel the ribcage expand). At the top of the SIP, breath tighten your entire body, fist your hands, and tighten your glutes. It is not so much your pulling yourself apart as pulling yourself inward tight, tight, tight. Now exhale (feel the ribcage contract) sighing with your tongue out (a.k.a lion’s breath) completely let your body go limp. Resetting the tension in the body, creating length in the front and back lines of the body. (repeat two more times)
2. Spine rolling on a small ball (75% inflated) – lying begin by placing the ball in the curve of your neck and slowly turning your head side to side sink into the ball. Work the ball down and around the shoulder blades and continue down the spine. Keep your knees bent (keeping pressure off the low back) as you move through the natural curves of the body. Lastly moving the ball into the arch of your back and sacrum. Be slow and gentle if you are a first-timer or have suffered an injury. Continue wiggling and squiggly up and down the spine with full inhales and exhales. You can also raise the arms gently overhead if that feels good. Either way, let yourself fall heavy on the ball and completely let go. Please do not overdo it 5 to 10 minutes total is perfect.
3. The two-block chest opener and neck elongator – start by sitting up and then set one yoga block on its lowest side (sideways) ultimately to be placed between the bottom of the shoulder blades. For women right around where your bra hooks sit but, everyone is a bit different and you will need to play around a bit till you find the most comfortable spot. Next, place the second yoga block upright at the highest point supporting the back of your head. Once the yoga blocks are in place lay back and adjust accordingly to find that sweet spot. Again, knees are bent to take any pressure off your lower back and support your body’s natural curves. Breathe, and you can also slowly rock your head side to side. Do not tuck your chin to your chest, as you will not be able to get full inhales and exhales. You should be feeling an openness, release, and a feeling of relaxation in the entire body. Let’s create even more space in the neck and shoulders by dropping the yoga block supporting your head on its side. It may feel awkward at first if your neck and shoulders are locked up (take your time). To come out easiest way is to roll onto one side or the other and remove blocks. Allow yourself a moment to lie flat on your back and feel the effects.
While moving through any or all of these offerings above make sure you can inhale and exhale effectively. If you are not breathing effectively come out or adjust your posture. Silently or out loud, repeat “I am safe, loved, and I am not alone”. Combining powerful words full inhales/exhales, and postures that create spaciousness in the body is a beautiful blend. Allowing us to come back into balance, peace, and love.
I hope you find something useful in my offerings and you and your beloveds stay happy and healthy.