photo by Patrick Malleret on Unsplash
Yoga is not just for exercise
Yoga was significantly better at reducing anxiety, researchers in an NYU Langone 2020 study found, than stress management techniques, such as lessons about effects of stress, and reducing alcohol.
Several years ago, I made it a goal to exercise more. I had gained over 20 pounds from stress. I wanted to lose weight, but more than anything, I wanted to get healthier. My mother had passed from cancer, so I had a fear of getting cancer myself. The thought of doing some of the more strenuous forms of exercise just added to my stress. Running, CrossFit, cycling classes in a gym? No, thank you! I was a second grade teacher with over 40 students between my two classes, not to mention, the work of taking care of my own four children at home. Whatever exercise I chose would have to be low impact and enjoyable.
Yoga just seemed so peaceful to me. In fact, the first time I practiced yoga, following a video on YouTube, I thought it was easy. I moved through the poses smoothly, (okay, I couldn’t quite do a few of them) and I really enjoyed myself. However, the next day, to my great surprise, I had sore legs and abs. It had been a little more strenuous than I realized.
As I continued practicing yoga every morning, for about 20-30 minutes, I started to notice a lot of changes throughout the rest of my day.
The changes I noticed outside my yoga practice
I started to feel more focused in the mornings. I had more patience with my students and family. The funny thing is, I no longer walked into a room forgetting what I needed. You know how you walk into the laundry room, and think, “Why did I come in here again?”, then you walk out only to remember you needed socks, when you’re already across the house?
Here are a few important ways yoga helped with my anxiety
- I noticed myself taking deeper breaths. When we are in fight or flight mode, (stressed), we breathe more shallow breaths, breathing into our chest instead of our abdomen. I was probably breathing deeper because my chosen instructor, Adriene, from Yoga With Adriene, on YouTube, was always encouraging participants to breathe deeply, holding your hand on your abdomen. When you breathe deeper, you signal your nervous system that you are safe.
- I was sitting and standing with a straighter posture. How does that reduce anxiety, you ask? In a 2015 study published in Health Psychology, sitting upright, as opposed to slumped over, resulted in higher self-esteem, and increased positive mood.
- It became easier to slow down and be more mindful. Instead of trying to fit more errands in, and check off things on my to-do list, I was able to enjoy spending time with my kids. I was more patient with my students when they were unruly or had trouble understanding assignments. I had more focus over all.
How to add yoga to an already full schedule
Like I said, I was a busy mom with four kids at home, plus an elementary teacher. By the time I got home from my full-time teaching job, took my kids to all of their practices, and cooked dinner, there was no energy left for me. That’s why I began waking up at 5:00 am and doing yoga before anyone else in the house woke up. It was hard at first! I had never been a morning person. On the days I didn’t have to work, I would sleep as late as possible. To get up that early, I had to make sure I was going to bed in time to get at least 7 hours of sleep.
To my excitement, even though I was getting up earlier, I was so much more energized. I could pay attention better. I just felt better in general.
However, one day, I didn’t feel like getting up. I had entered grades the night before and stayed up a little later than I should. I didn’t fight the urge to push the snooze button. I skipped yoga that day. I wish I could say I started back up the next day, but I didn’t. I slept in and pushed the snooze several times, until I was back to rushing around getting ready for school again, like the days before my yoga routine. I didn’t practice yoga for a month, maybe two. That’s when I fully realized how much benefit I was getting from yoga. I no longer felt like I was focused and had energy. It was a dramatic difference.
When I finally did start my yoga practice again, I noticed these things helped:
-I got out of bed right away
-When I got at least 7 hours of sleep, it was easier to wake up
-If I brushed my teeth and got dressed immediately, I felt more awake
-My circadian rhythm began adapting to my sleep/wake cycle, and I began waking up just before my alarm went off most days
Hopefully, I’ve convinced you to give yoga a shot. Lots of successful people tout yoga as a key component to their success. Beyoncé, David Beckham, Oprah, Tom Brady, Arianna Huffington and LeBron James, to name a few. I’ve been practicing yoga as part of my morning routine for six or seven years now, and I hope to never stop!
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