3 Yoga Tools for Seasonal Change
The change in seasons can affect us in many ways. Our bodies can feel sore, stiff, and heavy. Mood changes and symptoms of depression and anxiety are common. Tiredness and energy changes are some of the symptoms that occur as the seasons change. Working with yoga poses, breathwork and meditation can be effective tools and can offer some control over what you are feeling. This article will give you 3 yoga tools to use for relief and control over symptoms you are feeling. You should consult your doctor with questions this article is not a substitute for medical advice.
How Seasonal Changes Affect Us
Changes in the seasons also cause changes in us. Changes in sunlight and weather can cause a disruption of our circadian rhythm which changes the levels of serotonin and melatonin in our bodies. Many Americans also suffer from Seasonal Affective Disorder (SAD) a type of clinical depression that starts in the fall and winter and lasts until spring. It affects about 5% of adults in the United States. Symptoms can range from lack of energy, brain fog, stiffness in spine and joints, moodiness, appetite changes, and a lack of interest in favorite activities. If you believe you’re suffering from SAD, it’s always wise to consult a doctor or mental health professional.
3 yoga tools to find relief and control from seasonal change.
Yoga is more than just stretching and stress reduction. Yoga poses, breathwork and meditation taught by an experienced yoga teacher can help you find relief and control of symptoms from seasonal changes.
Yoga Poses to boost energy during seasonal change… Poses that focus on using big muscle movements to help boost energy. Try Warrior poses with movement in and out of the pose. Then holds the pose for 4-8 breaths to increase. Increase your focus in poses using alternate arm leg movements to break through brain fog you might be feeling. Try cobra pose lifting opposite arm and leg on inhale 3 x repeat on other sides. Then finish with holding the pose with both arms and legs lifted for 4-8 breaths for strength. Sun salutations help relieve stiffness and lack of energy. Work through 4-6 rounds focusing on keeping your breath smooth and even. When inhaling count to 4-6 and repeat this count as you exhale.
Breathwork to Reset and Balance your Nervous System…Breath is the energy part of our bodies. Start with breath awareness to determine your breath limits. For the purpose of this article, we will focus on becoming aware of your own breath. Learning that you have control and can change your breath and use it as a tool to calm and pacify your system. Here I will teach you the first steps to begin becoming familiar with your breath.
Sit in a comfortable position and start to inhale and exhale. Don’t judge it just listen as you start to focus on your inhales and exhales. Become familiar with the sound as you bring it in and as you exhale it out. This could be your practice until you get comfortable.
Then work with lengthening your breath. Adding length to inhales and exhales help reset and balance the nervous system.
Second when you’re comfortable with sitting and breathing. Progressively begin to lengthen your inhale and lengthen your exhale. This the beginning of examining your ability to lengthen the breath. Continue until you reach a comfortable length of inhale After you’ve worked with your inhale and are comfortable you can move on to lengthen your exhales. Most people naturally have a longer exhalation. This is the start of learning to work with your breath. Practice here for a few rounds and then slowly back down to a shorter inhale and exhale. Finally returning to your natural breath.
Using these steps, you can gradually learn how to use the technique how calm and pacify your nervous system. This is the beginning of starting to work with yourself and your energy. Working on this practice will help build focus and stability during times of change. Start slowly and take your time.
Light Visualization focused Meditation to boost mood during Seasonal Change …Meditation with focus on breathing and visualization also helps focus and boost mood. Incorporating visualization of light during mediation is extremely helpful during seasonal changes when light from the sun changes in length. Start to add this short meditation to your routine.
Sitting comfortably imagine a light. The light of the sun or a positive memory of light you’ve felt and experienced.
Begin to connect the vision of the light with your breath. With every inhale imagine the light flowing into your body with your breath bringing energy and warmth into your body. With every exhale imagine dark energy flowing out with your breath, lightening the heaviness you might feel. Continue with this practice for 5 -10 minutes. Build on this practice slowly. After you are comfortable you can lengthen the amount of time.
Practicing these 3 tools regularly increase these benefits and develop resilience to seasonal changes. I use these 3 tools in my teaching and recently taught a class focusing on yoga benefits for seasonal changes. Poses, breathwork and visualization taught slowly with support followed with a video of the classes for home practice.
Join my membership to practice this class, “Yoga for seasonal change”.
Namaste,
Pam