It's funny how the thought of inversions tend to conjure up images of handstands and balancing on one's head.  Inversions are actually very calming poses, but the initial thoughts about them cause anxiety and stress to plenty of people!  So let's shine the spotlight on INVERSIONS today.  

Why do inversions?  From just a general health perspective, inversions reverse blood flow and improve circulation, they increase our immunity, prevent illness and even energize us!  From our perspective of being over-stressed and anxious, inversions calm our nervous systems.  Inversions trigger our parasympathetic nervous system which enables us to feel calm and balanced.  Our sympathetic nervous system is responsible for our stress response, so the more we activate the parasympathetic nervous system, the more grounded and stable we'll feel!  

Now, not every inversion is built the same.  Yes, you can pop into headstand for a couple of minutes and enjoy the benefits of flippng your world upside down, but what if that's not in your practice yet?  Are you out of luck?  Nope!  Here are some beginner-friendly inversions that you can try today:

These are all gentle inversions that most of us feel comfortable trying!  Next time you're stressed, literally flip yourself (and your world!) upside down! Change your perspective, change your life. 

**contraindications: unmedicated high blood pressure, some heart conditions, neck injuries, recent stroke, detached retina, glaucoma, and epilepsy are common issues that should be addressed before inverting. Always talk with your doc if you're unsure before adding something new into your practice and life!  

xo b 

Panic attacks suck.  That's the only way I can describe them.  And I've definitely had my share of them.  I used to have one almost every other day at the peak of my anxiety.  

Let's break down these TIPS on how to handle a panic attack in yoga terms, shall we?

1- Practice TAPAS (self discipline). Panic attacks are mentally draining and physically stressful on our bodies, but they cannot hurt us.  When panic attacks happen, we often spend time trying to 'fight' against it or push it away.  Once an attack happens, the best thing to do is ride it out.  Just sit with it.  It's not easy, but there's no sense in fighting it.  Our bodies are already in 'fight' mode.  You know what anxiety is, you know it's causing this attack, so sit and move through it. Be present with what is happening.  Tapas teaches us that sometimes "burning" through something is the only way to get through it.

 2- ASANA. Do some yoga.  Move your body.  Stretch, vinyasa a bit or do some restorative yoga. Stay present with what you're doing and how you're moving your body.  Become aware in subtle shifts in energy and return your focus to your breath.  Legs Up the Wall and Forward Bend are great places to start!


3- Remember SATYA (truthfulness). You know what anxiety is.  You are, on some level, probably aware that what you are experiencing is indeed a panic attack and not an actual heart attack or stroke.  You know it will pass. You know what is happening to your body and you know you will live through it. So literally talk yourself through it.  Keep focusing on these TRUTHS.  If you can, let someone close to you know what is going on.  Shine light on what is happening to you.  The more light you cast on anxiety from speaking the truth about it, the less darkness it can bring to your life. You have the knowledge to talk yourself off the edge.  Or at the very least, talk yourself through the symptoms you experience from a panic attack. 

4- PRANAYAMA (breath work).  Breathe it out!  Deep belly breaths, alternate nostril breathing, equal breathing...  All of these are yogic breathing practices that help alleviate anxiety and either stop, or significantly shorten, a panic attack.  

5- Let go with ISHVARA PRANIDHANA (surrender).  Have trust that you can heal from this. Anxiety can make us feel helpless and unable to see a light at the end of the tunnel.  Stay dedicated to your journey and trust in the universe.  Have faith in your practice and strength.  Believe in yourself.  And lastly, surrender your struggles.  


xo b 

One of the questions I get asked most frequently is 'what breathing do YOU do when you're stressed?' 

I don't even need to think about it anymore.  The answer is always clear: Alternate Nostril Breathing, or Nadi Shodhana.  

If you've never tried it, it can be quite powerful.  This pranayama practice slows your breathing down, it lowers your heart rate, it syncs both hemispheres of the brain and it purifies the energy channels in your body.  And, most importantly, it REDUCES stress and anxiety!

Sound amazing?  It is!  But it is definitely a practice.  Before you try this at home kids, start with some deep breaths through your nose.  Then for 30 seconds at a time practice the alternate nostril breathing.  Eventually build yourself up to 5 minutes.  You'll feel instantly blissed out! Once you're comfortable with the belly breathing, you can give this a go. 

Here's how to start:

Sit upright in a comfortable seated position, begin deep belly breathing through your nose.  Allow your brain to quiet down and rest your attention on the breath

Press your right nostril closed with your thumb and inhale through your left nostril.  Once you've taken a full inhale, gently exhale through your left nostril

After your exhale, close the left nostril with your ring and pinky finger.  Inhale through your right nostril.  The exhale through the right nostril.  

That's one cycle.  You can repeat for 30 seconds, and again, work your way up from there!  Once you've completed a few cycles of breath, release the nose completely and enjoy breathing normally. Begin to notice any subtle changes.  

This will be one of your most powerful 'stress-less' tools!  Have it handy in times of challenge and when you feel anxiety creep up!

xo b