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fall yoga poses
Wellness
Published Thursday Oct 10, 2019 by Amber Scriven

Carve Out Time for Self-Care With This Seasonal Yoga Practice

Yoga
Acupuncture
Relaxation
Meditation
Expert Advice

Self-care is vital as we head into a busy pumpkin carving season filled with cold and flu viruses. Prepping your immune system with supplements, healthy foods, regular exercise, and staying hydrated are all the basics. But what if you could take it one step further and exponentiate these fall health benefits with your yoga practice?

During the fall season, acupuncture professionals work towards strengthening the lymphatic system, lungs, and intestines to keep the immune system healthy. You are what you eat, but if your gut isn’t able to sufficiently absorb and process your nutrients versus excrete waste, then the immune system can struggle. Promoting lung and intestinal health is very effective as a preventive care method, and you can modify your yoga practice to encourage the same benefits.

You can promote your immunity by deepening your breath to clean out your lungs, twisting from the waist to invigorate the organ's natural filtration responses, and stretching the myofascial tissues to encourage hydration—and release toxins.

Here’s a simple fall yoga sequence based on this concept to help you reap the health benefits of the autumn season.

Seated Neck Stretch

Release tension and loosen tight neck muscles to get started. 

Sitting comfortably with your right arm over your head, allow your right hand to cup your left ear and—without pulling—drop your right ear towards your shoulder. Next, press into your left hand straight down towards the ground and slowly drop your chin to your chest to feel that awesome stretch through the neck muscles. Hold for three deep breaths and repeat on the opposite side.

Three-Part Breath 

Use three-part breathing to unwind and de-stress, all while clearing your lungs. Lowering stress levels will improve immune health dramatically. 

Start with one hand on your chest and take a sip of air to fill your chest. Without exhaling, move your hand to your lower ribs and sip more air to fill the diaphragm. Move your hand to your belly and sip even more air to fill your belly. When you are full of air, begin to exhale to empty just your belly. Then move your hand back to your ribs and exhale to empty the diaphragm. Finally, move the hand back to your chest to empty all the air. Go slowly and repeat this five times. 

Modified Fish Pose

This long hold is great for stretching the chest wall to help open the diaphragm and lungs. It is relaxing and perfect for decompressing after a stressful week.

Take a rolled-up blanket or a small rectangular cushion and slide it between your shoulder blades as you lie on your back. Rest your head on a block or the top of the cushion so your neck isn’t strained. Let your arms fall open on either side of you, and feel free to bend or straighten your legs to relax. Stay for as long as three minutes if you like.

Mountain Pose with Lion’s Breath 

Add even more lung and diaphragm clearing by starting in a loose forward fold with your knees slightly bent. Gently roll up to standing, reaching your arms up and overhead. 

Take a long sip of air in and as you exhale with open mouth and eyes wide. Cactus your arms around your ears and stick your tongue out. Then sip the air back in and reach your hands to touch overhead before forward folding down through the heart center and dangling upside down in ragdoll for a couple of breaths. This tongue-out action elevates the hyoid bone below your chin and above your thyroid, to encourage the digestive process from the top down. You could repeat this a few times over to really reap the benefits.

Dhanurasana

Rocking in this backbend shape massages the intestines to help filter out waste and toxins.

Reach back and catch one or both feet or ankles. Press your thighs towards each other to keep your back safe, and kick your feet into your hands. Then very gently rock front to back and side to side.

Seated Twist (for intestinal health)

Get deeper into a belly massage (and undo the backbend above) using this easy twist.

From a seated position, place your hand on your opposite knee and twist to look over your shoulder. Remember, it’s not about how far you turn your head; it’s about how much you twist from your middle. Return to neutral and repeat on the opposite side.

Savasana

This shape is incredibly underrated. 

Savasana is about engaging the parasympathetic nervous system, which encourages de-stressing and promotes our “rest and digest” response. Decreasing stress is a great way to promote a healthy immune system, so stay here for eight minutes— that is about how long it can take to interact with that parasympathetic response.


Repeat something similar to this as part of your self-care regimen this season and see how it makes you feel! 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.
woman with short hair staring into camera
Wellness
Published Thursday Apr 01, 2021 by Denise Prichard

Your Guide to Releasing Stress and Finding Peace

Expert Advice
Wellness
Self-care

Since 1992, April has been recognized as Stress Awareness Month. It was established to help shed light on the issues behind stress, teach us how to fight it, and create methods to overcome it. While this initiative has existed just shy of three decades, this year it seems particularly important.

With a year under our belts in pandemic mode—a lot of us had to get creative when it came to keeping our cool. On top of that, everyday stresses didn’t just magically disappear during this time either. Just think about it—have you ever been in a situation that was overwhelming? Maybe you’ve had a looming deadline or a to-do list that seems, well...totally un-doable? If you’ve ever felt you were in over your head, please know you’re not alone—you never are. At one time or another, we’ve all been affected by stress—although each person may manifest it differently. Me? I'm definitely a frequent rider on the "hot mess stress express."

There are many ways to help combat stress—some of us seek out support from friends and family, while others find solace in taking up meditation or unwinding with a relaxing yoga class. Whatever helps you find peace, just keep doing you. But also know we have some resources to help you overcome stress whenever the need arises.

Here are some blog posts that are always available to you when you feel a little stressed out:

shanila sattar header
 
1. Foundational Steps to Cultivating a Daily Self-love Practice  

When in doubt, breathwork expert and sound healer, Shanila Sattar, always has tips to help ground yourself—especially in times of need. In this blog post, she gives you the recipe for incorporating self-love into your daily routine by encouraging us to ask ourselves these questions: How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love? As we all know, self-love defines and redefines itself for everyone over the years, here are a few foundational tips to think about when easing into your self-love journey. 

virtual meditation header
 
2. I Tried Virtual Meditation...Here’s What I Learned 

Yoga Nidra, or “yogic sleep,” is a practice that has been around for thousands of years and it aims to restore the mind, body, and soul through deep, guided meditation. The way it works is like the way a power nap helps one feel refreshed during a particularly exhausting day, except you aren’t technically sleeping. I describe it as a long-form of savasana—anywhere from 30 minutes to one hour. (Real talk: savasana is one of the best parts of practicing yoga, am I right?) 

TLDR: I learned that I could conquer stress in a matter of minutes with Yoga Nidra. 

dani schenone yogi
 
3. Accessible Yoga Poses for Emotional Balance and Release 

Are we safe in saying this last year brought up a ton of emotions the likes of which we did not plan for? The good, the bad, the “unprecedented”—our hearts and minds have been taken on a wild rollercoaster ride, and for many of us, our mental health is suffering. With our minds running in thousands of directions, it’s hard to notice our own needs. Yes, our attention to the goings-on of last year is vital but caring for ourselves is as important as ever. Here are some tips from our favorite yoga instructor, Dani Schenone.  

shanila sattar header
4. Top Breathing Exercises for Anxiety and Depression and The New Normal

Have you been feeling it? The big emotion floating around the last year is the Big Anxiety. Coupled with the stress of what the COVID-19 pandemic has bought for millions of people, disturbed wellness routines, and worry, we have a recipe to create massive damage to ourselves. Adjusting to the new normal, with social distancing practices in place and adapting to precautions and routines, may be the root of even more anxiousness for many as we’re navigating uncharted territories.

destress with yoga
 
5. The "Staying Grounded" Guide to Stress and Anxiety Pre- and Post-COVID-19

If you've got those familiar feelings of stress and anxiety coursing through your body right now, you're definitely not alone. We get it. Times are uncertain, our mental health is taxed, we're doing what we can to reduce stress and anxiety in general, and relaxation has taken a back seat. It’s no secret that stress is proven to weaken our immunity, so now more than ever, it's important to relax, deal with what's happening, and find the coping mechanisms to help you reclaim your mental health and reduce your involvement in stressed moments. Let's deal with stress and anxiety together and see what we can do to reduce them.

woman meditating
 
6. How to Meditate: A Beginner's Guide

Meditation will change your life if you let it. The pace of our modern life is at least ten times what it was just 10 years ago. Technology improved our lives but also created a more frenetic and stressful pace. If we decided to stop, breathe, and become more mindful, we would reduce stress and experience much more enjoyment in each moment of our everyday lives.

woman in down dog
 
7. Cultivate Your Calm with These 7 Yoga Poses

There’s always something to worry about. Whether it’s our career, relationships, dating, or trauma, we go through moments that bombard us with negative thoughts that can make us feel anxious and stressed. Our worries may often define our choices, our view of the world, or ourselves. This doesn’t mean they are faults, flaws, or downfalls—we just need to practice managing them in a healthy way, placing deserved value on self-care. Yoga is only one connection. Check out these seven yoga poses that can help your mind and body when you’re experiencing anxiety, depression, or overall stress.

shanila sattar header
 
8. Mindfulness Tips to Stay Intentional, Focused, and Aligned in 2021

We’re all guilty of our routines and habits running our lives at one point or another. We’re all guilty of being attached to our schedules and our to-do list. We’re all guilty of running on a loop every now and then. As the energies of 2021 continue to shift, we get to ask ourselves the intentions of why and how we are participating in the places we are participating in, the thoughts we are thinking, the habits we are cultivating, and the communities that we are a part of. This intention and mindfulness process can not only shift our own experiences but of those around us as well.

shanila sattar header
9. Why It's Time to Try a Healing Virtual Sound Bath

If you have found meditation to be useful in trying times, right now is an incredible time to also try virtual sound baths to receive the deep sound healing benefits. As many of us are processing a variety of emotions as a collective—stress, worry, fear, anxiety, uncertainty—we can start to cause long-term damage to our bodies, especially to our immune and nervous systems. Giving ourselves self-care in a way that is easy, non-intrusive, and simple, can be the perfect way to help your body restore.

These resources aren’t the only thing we have to help you deal with stress—they’re just the tip of the iceberg. In fact, there are tons of classes available to you on the Mindbody app and through Mindbody Flex to help you reignite your calm whenever you’re feeling overwhelmed. And always remember, at the end of the day, your best is always good enough.  

denise prichard
Written by
Denise Prichard
Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.