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Benefits | Bikram Yoga North Brisbane

Create the time for meditation

While we may have heard a daily meditation practice brings with it many benefits to our overall happiness and wellbeing, there’s often resistance to committing to it. Common resistances include thinking ‘I don’t have time’, ‘It’s boring to just sit still’, or ‘I am not good at it, my mind just runs the whole time’. These last two examples are similar to expecting an untrained puppy to sit still the first time it is asked. Whereas the first, simply requires you to have an honest conversation with yourself about what your priorities are, and perhaps shift the expectation of exactly how much time you need to dedicate towards mediating.

Just like your asana, meditation is a practice, not a performance. So a good place to begin is removing any outcome you perceive you need to achieve, which may be ‘successfully meditating’. I know this is one I’ve had in the past. Benefits and blessings will come to you over time, but for now, all you need to do is sit down, try to be still, and practice the meditation technique shown to you. If you don’t have one already, don’t worry, there is one included at the end of this blog.

Initially, sitting still for a period of time can be challenging, especially because we’re so use to ‘moving’ and ‘doing’ constantly. In our modern world, it seems even sleeping is becoming something we ‘do’, rather than being really enjoyed. So to begin, simply designate a specific time window, duration, and place to practice on a regular basis. Begin with five minutes, and set a timer so looking at the clock won’t distract you. Commit to practicing meditation before you have your breakfast in the morning, in a quiet corner or room in your home. Another option is to close the door at your office, and practice your meditation at your desk. Otherwise, you may choose to commit five minutes at the end of your yoga class, when you’re in savasana. Regardless of where and when, we can all create 5 minutes of space in our day. Over time, you can gradually lengthen your practice.

For most people the normal state of the mind is a constant chatter. Don’t be put off by this; Rather, use the stillness, use the quiet, to bring awareness and observation to how much your mind chatters. With repetition of practice, you can use this awareness to soften the chatter, and delve deeper into your consciousness. The associated benefits to this such as a calm mind, eased stress, anxiousness, and depression, healthier sleeping patterns, increased creativity, improved relationships, and self-appreciation and respect, make the practice even more enticing, and even easier to commit to.

Again, just like your asana practice, meditation will bring with it a new experience each day; some will seem ‘easier’ than others. If you a miss a day, feel distracted throughout, or finish early, just start again. Have faith your mind will come to settle down and feel at ease with regular practice and eventually longer periods of sitting. Be as gentle with yourself as you would a puppy you love, and allow your mind to learn to release in the same way it has learned to hold on.

Meditation Technique:

Sit or lie comfortably, with your spine straight. Set a timer on your phone or meditation application (we recommend 1 Giant Mind, or, Insight Timer) so as not to be distracted by looking at the clock. Close your eyes and take a few slow breaths in and out of your nose to calm your body down and prepare for meditation.

Next, place extra attention on your breath. Stilling breathing by your nose, bring your inhale and exhale to the same steady length, and then continue to observe your breath. Feel your chest rise on the inhale, and then the chest fall on the exhale. Feel the coolness of the air on the inhale, and warmth of the air on the exhale. Maintain your focus and observation on your breath. If at any point, you notice your mind wandering, gently come back to the awareness of the breath. For some extra support, you may choose to silently say in your mind ‘inhale’ as you breathe in, and ‘exhale’ as you breathe out.

At the end of your practice, give a statement of gratitude. For example, ‘I am thankful for making the time to do this meditation’, ‘I am thankful for my breath’, ‘I am thankful for how relaxed I feel’, or, anything that naturally arises in to give thanks for.

Some general recommendations to support your meditation practice include, not eating or consuming caffeine/ any other stimulants just prior to meditating, finding a private and quiet space where you won’t be interrupted, and keeping a journal to track your insights and progress.

Let us know how you’re going with your meditation practice. Leave us a comment on this post, share in our facebook group, or talk to any one of us at the studio! We look forward to hearing of how meditation is supporting and enriching you in your life.

Namaste

Bikram Yoga Helps Improve Bone Mineral Density

In our last post, we looked at how Bikram Yoga (BY) helps with physical fitness. This week, we will discuss how BY improve bone mineral density, which is important all through out our lives, but especially as we age.

Maintaining bone mineral density (BMD) reflects the strength of bones, and is important in reducing instances of osteoporosis and falls-related fractures. Healthy lifestyle choices such as nutrition, regular exercise – especially resistance training, and impact based activities, help minimize BMD loss and reduce the risk of fractures later in life.

Yoga can be an excellent tool in helping maintain peak bone mass and slow down bone loss. We know some of the main components of the BY practice is balance, flexibility, lubrication of joints, increased range of motion, spinal alignment and a significant improvement in lower-limb strength. It’s also a weight-bearing exercise, where students use their own body weight to create resistance in the postures and torque on the bones to build bone density, much in the same way you build muscle strength (through Wolffs Law). Bones get stronger and stay strong when they are called upon to do more. Given all of this, your yoga practice helps keep you more stable and sturdy, helps reduce the risk of falls and fractures, and helps maintain BMD, especially for those who cannot engage in high-impact or more dynamic activity such as running.

A study in 2010, “Bikram Yoga as a Countermeasure of Bone Loss in Women“, clearly shows this link between BY and a higher BMD – saying that BY practitioners had above average bone mineral density at the lumbar spine, hip and in total body scores. Even more impressive, each of the subjects had a total body calcium Z-score one standard deviation above the norm for their age and ethnic cohort. Please click on the highlighted title to read the article yourself.

If you have a story you’d like to share on how BY has helped with your own body, we’d love to hear, and if possible, feature you in our newsletter or on social media! Please talk to Sherry at reception, or send your story to info@bikramyoganorthbrisbane.com.au . You can follow us on Instagram @bikrambrisbane

How Bikram Yoga helps with your Physical Fitness

Over the next weeks, we are going to explore the benefits of the Bikram Yoga series, and will begin with how Bikram Yoga helps with your physical fitness.

Physical fitness consists of five fields of health (cardiovascular fitness, muscular endurance, muscular strength, flexibility and body composition), and six skill-related fields (balance, reaction time, speed, agility, power and coordination). The health related fields are particular interesting as they are associated with better overall health and lower risk of chronic disease, disability and mortality.

After reading through some research performed on a group of Bikram students over an eight week period in Colorado, USA (link is at bottom of this blog), the observed recordings and data proved what we all experience in our bodies from a consistent Bikram practice. The research results showed significant increase in both upper and lower body range of motion, balance, muscular endurance and strength, coordination, and reductions in back pain, adipose tissue (body fat), inflammation, and BMI due to the increased energy expenditure. Lastly, they did note a significant improvement in cardiorespiratory fitness in individuals who were otherwise more sedentary, asthmatics and older. There were also recordings of improvements in hormonal-imbalances.

Of course how your nourish your body with food and lifestyle choices will influence your physical fitness as well, we cannot ignore that. However, the benefits of a regular Bikram practice will put you in good stead towards feeling your best and moving confidently as you age. The twenty-six postures and 2 breathing exercises systematically moves fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, stimulating each of the body’s system to perform optimally, it boosts detoxification, enhances coordination, flexibility and balance, and requires you to both use and improve your own body strength.

We love hearing from our students how their health and lives have changed since including Bikram into their routine. If you have story to share, please let us know at the studio, on our blog, or any of our social media pages. We are on instagram – @bikrambrisbane and facebook – Bikram Yoga Nundah.

We look forward to seeing you at the studio xx

You can look further at the studies here:

https://insights.ovid.com/crossref?an=00124278-201303000-00035

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