Making Space: Creating a Home Sanctuary for Mindfulness and Yoga

I recently had the honor of sharing some of my favorite ideas for creating a home yoga and mindfulness space with Redfin, a national real estate company.  If you’d like more inspiration from me and other experts in the field, you can read the full feature at Setting Up a Zen Meditation Space at Home | Redfin(Parent company of ApartmentGuide and Rent.).

 In this article, I’ll walk you through some simple ways to design a space that feels personal, peaceful, and easy to maintain.

When your days are full of responsibilities and commitments, the idea of making time for yoga and meditation may seem like one more thing on an endless to-do list. Finding the time – and the space – to practice may feel out of reach. But when you make it easy to begin, you’re far more likely to make the time to reset.

Even a quiet 10 minutes can work wonders.

Creating a peaceful corner in your home can become an invitation to pause, breathe, and reflect.  It may help to think of it a transitional space – a place to disconnect from the day that’s behind you and reconnect to yourself.

Like many people, I love having the option of practicing yoga at home. It’s something I’ve done for years, and it has allowed me to learn from a diverse range of teachers and to practice at times that fit naturally into my life. Sometimes that's early in the morning, but often it's later in the evening, when the day is winding down.

As I mentioned, I was recently invited to share some of my favorite ideas for creating a home yoga and mindfulness space with Redfin. You can read the full article, and explore inspiration from over a dozen other experts, here: Setting Up a Zen Meditation Space at Home | Redfin(Parent company of ApartmentGuide and Rent.) Reflecting on that experience made me think even more deeply about how the spaces we create at home can meaningfully influence the way we live and practice.

Here are my tips for creating your own space.

Begin with your intention

Reflect on why you are choosing to create a space for yoga and mindfulness. Do you want to feel calmer, to reconnect or recenter, or is it more about movement? Maybe it’s all of the above. When your “why” is clear, then the design of your space will begin to flow naturally.

Choose Your Space

Often simpler is better. A corner, an overlooked nook, or even a small spot near a window can become your soft landing place. As you choose your space, focus on how you want it to feel — peaceful, supportive, energizing, or simply a place where you can breathe more easily. Take your time and discover what feels right for you.

Create a sanctuary

Lighting, cozy touches, and something personal can make the space feel nurturing. Although it may be tempting, try to avoid unnecessary clutter. You want to have room to move, to stretch, and to sit comfortably without distraction.

Honor your senses

Bring in elements that center and support you. A diffuser with a calming scent can add a gentle layer of relaxation, and a small speaker can allow you to play music or soothing sounds if that feels grounding.

Start Small and Let It Evolve

You don’t have to create the perfect space overnight. This is about taking care of yourself and giving yourself a place to center and reconnect. Begin with what you have. Over time, both your practice and your space can evolve to meet you where you are.

Yoga and Athletic Performance: The Mind-Body Connection

As a competitive equestrian, I was drawn to yoga over 25 years ago after a serious riding accident. I exercised regularly and considered myself fit and strong. But I discovered that if I truly wanted to communicate more effectively with my horse, I needed more. Riding requires exquisite control and awareness of the body, the breath, and the mind. Strength and aerobic conditioning are a given, but this simply isn’t enough.  That holds true for many sports.

When I found yoga, it became not only a passion but eventually a way of being in the world

As a cardiologist, I intuitively applied the lessons of yoga to my daily life. Taking a mindful pause gave me a means to be present, to connect with my patients and deal with the complexities of their care at the same time.

Creating a regular yoga practice was challenging at first. I loved attending evening yoga classes at the local studio, but that wasn’t always practical given my unpredictable schedule. Thanks to online options, even when my day went haywire, I discovered that yoga was a practice that I could access no matter where I was, or what the hour.

Although I didn’t realize it at the time of my first encounter (it was the 1990s after all), athletes of all stripes are drawn to yoga for the very same reasons. It’s not just a trend. There is strong support from the scientific and medical literature. In this article, I’ll touch on the ways that yoga can enhance both physical and mental performance for athletes.

Yoga and Physical performance: Strength, Flexibility, and Balance

Improved Flexibility and Range of Motion

Yoga's emphasis on healthy flexibility can be especially beneficial for athletes who are constantly in motion, where stiffness in muscles can restrict movement or cause strain. It’s not just for tennis players, bikers, or hikers. One study found improvement in hamstring flexibility in rugby players. And many NFL players find yoga to be an important part of their training regimen.

Strength and Stability

While yoga is often associated with flexibility, it also promotes muscle endurance and strength. Key areas like the core, legs, shoulder girdle, and back are essential for balance and stability. Sports like golf and equestrian activities demand the ability to maintain stability in certain muscle groups while achieving precise, focused movements with others. Holding poses such as Warrior II and Plank builds strength, particularly in these stabilizing muscles.

There’s also good evidence that yoga can improve cardiac and respiratory fitness, which is vital for just about any sport.

Better Balance and Coordination

Yoga is a great way to enhance proprioception, which is your body’s ability to sense your position in space. This is what helps you to find and keep your balance. Poses like Tree Pose and Half Moon pose challenge your neuromuscular system, creating both balance and body awareness. As a result, you’ll also enhance your coordination.

Yoga and Mental Performance: Focus, Resilience, and Stress Reduction

Mental Focus and Concentration

Yoga’s mindfulness techniques, including breathwork and meditation, help you to remain present and focused. Research has found that yoga practitioners experience enhanced cognitive function, improved attention, and increased mental clarity.

That means that whether it's maintaining a steady breath during a challenging climb or staying calm through your golf swing, yoga helps you to remain centered, minimizing the impact of distractions. And these benefits can carry over to your daily life.

Stress Management

It’s common to experience physical as well as mental stress from the pressures of competition.  Both yoga and meditation may help reduce your body’s production of stress chemicals like cortisol. This may be one reason that yoga practitioners tend to perform better under pressure and recover more quickly from setbacks along the way.

Building Emotional Resilience

If you’re an athlete, you know that you can never take a win for granted. It’s part of the challenge that keeps you coming back. Yoga teaches emotional resilience by encouraging non-attachment to outcomes and focusing on effort and intention. This mindset, reinforced by yoga's meditative practices, eases the sting of disappointment or frustration.

Conclusion

Yoga is not a means to an end. It is a practice that can offer lifelong benefits. Integrating yoga into your training regimen can enhance flexibility, strength, balance, and focus, while also fostering resilience and a sense of calm.

Creating a Pre-Ride Yoga Routine: How Equestrians Can Harness the Power of Yoga

If you ride horses, no matter what your discipline, you know that time spent in the saddle is a blend of physical energy, mental focus, and a deep connection with your horse. But you also know that you can’t just hop on and go. Horses require meticulous care and attention.

It’s easy to overlook the importance of self-care, but just as you care for and prepare your horse before a ride,

it’s equally important to prepare yourself

Photograph of Sarah Samaan by Susan Stickle

As a competitive dressage rider and a registered yoga teacher, I’ve found that incorporating a brief yoga routine before mounting up can help me to feel more centered, flexible, and ready to train and compete at my best.

In fact, I credit my decades-long yoga practice, along with a fantastic trainer and a wonderful equine partner, for my ability to achieve a USDF Silver medal.

In this article, we’ll explore a simple yet effective pre-ride yoga routine designed to awaken your body, calm your mind, and enhance your overall riding experience.

Why Yoga Before Riding?

First let’s consider the benefits of yoga for equestrians of all stripes. Yoga not only stretches and warms up the muscles you'll be using but it also aligns your posture and breathing with the mindfulness that riding demands.

By creating a consistent pre-ride yoga practice, you can:

• Improve Flexibility:  You already know that riding requires conscious flexibility, particularly in the hips, lower back, and shoulders. Yoga poses target these areas, ensuring your body is supple and ready for the ride.

• Enhance Core Strength: A strong core is crucial for stability in the saddle. This is true whether you want to ride a powerful sitting trot or head out on the trails. Yoga engages your core muscles, helping you maintain a balanced seat. Not only does this make you a more effective rider, it also keeps you safer and helps to keep your horse’s back more comfortable.

• Promote Mental Clarity: Yoga incorporates breathwork and mindfulness, which can help you stay calm and focused, reducing anxiety and distractions. The breath is one very important way that you communicate with your horse.

• Prevent Injuries: Warming up your muscles and joints with yoga can help prevent injuries that may occur from tightness or stiffness. And a balanced body means a balanced horse.

Easy Seated Pose

Your Pre-Ride Yoga Routine

This pre-ride yoga routine is designed to be completed in about 10-15 minutes, making it easy to fit into your busy schedule. It includes poses that target key muscle groups and incorporates simple breathwork to prepare you both physically and mentally. Even incorporating pieces of this routine can make a difference for your ride and your mental clarity.

Easy seated pose (Sukhasana) with Breath Awareness

• How to do it: Sit on the floor with your legs crossed in a comfortable seated position. If needed, you can place a folded blanket or thin cushion under your seat bones to elevate your hips and keep your spine aligned. Rest your hands on your knees or thighs with your palms facing up or down, whichever feels more natural. Close your eyes and bring your attention to your breath. Inhale deeply through your nose, feeling your belly expand. Exhale slowly through your nose, allowing your belly to relax. Continue this mindful breathing for 5-6 deep breaths or as long as feels comfortable, cultivating a sense of calm and focus.

• Benefits: Focusing on your breath helps calm the mind, reduce stress, and improve concentration, setting a peaceful tone before your ride. Sitting tall with an aligned spine promotes good posture, which is crucial for maintaining balance and control in the saddle.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

• How to do it: Roll forwards into a tabletop position. Align your wrists below your shoulders, palms flat on the ground, and your knees in line with your hips. Inhale, arch your back, and lift your head and tailbone (Cow Pose). Exhale, round your spine, and tuck your chin to your chest (Cat Pose). Repeat this movement for 5-6 breaths.

• Benefits: This dynamic stretch warms up the spine, improves flexibility, and releases tension in the lower back—a crucial area for riders.

Downward Facing Dog

Downward-Facing Dog (Adho Mukha Svanasana)

• How to do it: From tabletop, tuck your toes under and lift your hips toward the ceiling, forming an inverted V shape with your body. You can bend your knees if that feels more comfortable. The important thing is to allow your spine to lengthen. Keep your hands shoulder-width apart and your feet hip-width apart. Hold for 5-6 deep breaths.

• Benefits: This pose stretches the hamstrings, calves, and shoulders while also lengthening the spine—perfect for releasing tension and increasing flexibility.

Low Lunge (Anjaneyasana)

• How to do it: From Downward-Facing Dog, step your right foot forward between your hands, lowering your left knee to the ground. Lift your arms overhead, keeping your shoulders relaxed. Hold for 3-4 breaths, then step back into downward-facing dog and switch sides.

• Benefits: Low Lunge stretches the hip flexors and opens the chest, promoting greater mobility in the hips—a critical area for maintaining proper riding posture.

Warrior II Pose

Warrior II (Virabhadrasana II)

• How to do it: From Low Lunge, lift your back knee and turn your back foot out to a 45-90 degree angle, opening your hips towards the long side of your mat. Classically we think about a heel-to-arch-alignment, but work within your own body’s parameters. It’s fine if your hips don’t open all the way. Try opening the hips towards the top corner of your mat, which will give your pose the same intention. You’ll want to keep your torso over your hips, so you may need to step the back foot in a bit. Think about tucking your front glute under, keeping the front knee in line with your second toe. Extend your arms parallel to the floor and gaze at a point beyond your front middle finger. Hold for 3-4 breaths, then straighten the front leg and bring the back foot forward into Mountain Pose (see the next pose), and switch sides.

• Benefits: This pose strengthens the legs and core while enhancing balance and focus—qualities that directly translate to better control in the saddle.

Mountain Pose

Mountain Pose (Tadasana)

• How to do it: Stand with your feet hip-width distance apart, arms by your sides, and weight evenly distributed across your feet. Feel the big toe mound, the little toe mound, and the ball of your heel. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on grounding yourself, feeling the connection between your feet and the earth. 

• Benefits: This pose helps you center your mind and body, creating a sense of stability and readiness.

Standing Forward Bend (Uttanasana)

• How to do it: From Mountain Pose, exhale and fold forward at the hips, reaching your hands toward the floor. Let your head hang heavy and bend your knees slightly if needed. Hold for 4-5 breaths. Don’t feel as if you have to struggle. You can use blocks to support your hands and allow a comfortable stretch.

• Benefits: This pose gently stretches the hamstrings, calves, and lower back, helping to release any remaining tension before your ride.

Child's Pose

Child’s Pose (Balasana)

• How to do it: Gently come down to a table top position. Next, sit back on your heels, and fold forward, bringing your forehead to the mat. You can put a pillow or folded blanket under your head or between your hips and legs for support. Extend your arms in front of you. Begin with a side body stretch, walking your hands to the right of the mat and feeling the right body stretch. Keep your hips centered over your heels to deepen the stretch. Stay for 5-6 breaths, then move to the other side and repeat. To finish, extend your arms in front of you or rest them by your sides. Hold for 5-6 deep breaths.

• Benefits: The side body stretch helps to stretch and release the latissimus dorsi muscles of the back and improve shoulder flexibility. Child’s Pose is a restorative pose that allows you to relax and center yourself, making it an ideal way to end your pre-ride routine.

Savasana (Corpse Pose)

• Lie flat on your back with your legs extended and feet slightly apart. Allow your arms to rest by your sides with your palms facing upward. Gently close your eyes and take a deep breath in, then exhale slowly, letting your body sink into the ground. Relax every part of your body, starting with your toes and moving up through your legs, hips, back, arms, and neck. Soften your face, releasing any tension in your jaw and forehead. Stay for 3-5 minutes.

• Benefits: By focusing on stillness and breath, Savasana enhances your ability to stay present, a skill that can benefit both your riding and daily life.

Final Thoughts: Setting your intention Before Your Ride

After completing this yoga routine, come back to a seated posture and take a moment to set your intention for your ride. Whether it’s maintaining a calm mind, achieving better communication with your horse, working on a new exercise, or simply enjoying the ride, setting an intention can help you stay focused and present.

By integrating yoga into your pre-ride preparation, you’re not only taking care of your body but also fostering a deeper connection with your horse. I’ve experienced firsthand how the mindfulness and physical benefits of yoga can enhance the riding experience. Give this simple routine a try before your next ride and see how it transforms your time in the saddle.

Meditation and Heart Health: Insights from a Cardiologist and Mindfulness Meditation Teacher

As a cardiologist, a yoga teacher, and a certified mindfulness meditation teacher, I am fortunate to have the opportunity to both teach and learn from the practice of meditation.  Although it might seem like these are unrelated fields, it turns out that there are powerful connections between the heart, body, and mind. Not only does meditation improve awareness, presence, and focus, but it also has important benefits for your heart health.

Your heart is the engine that powers the body, pumping vital oxygen-rich blood to every little nook and cranny through a vast network of blood vessels. We are indeed fortunate to live in an era in which we are continually learning more about the heart, how to repair it when something goes wrong, and how to keep it well.

Besides its remarkable physical functions, we often think of the heart as the wellspring of emotions. That perspective is both symbolic as well as practical. Underpinning your heart is a web of nerves that respond to signals from all over the body, including the brain and the gut. So when you get a gut feeling, your heart is often drawn into the conversation. And when you feel something in your heart, it’s likely that you experience a change in your heart rate and blood pressure.

Your heart works hard for you, and caring for it is one of the most important things you can do to ensure optimal health and well-being. You probably know the value of healthy food, exercise, and a health-promoting lifestyle. And you may already be exploring meditation for the mindfulness and centering that it offers.

In this article, we’ll delve into the connection between meditation and your heart health

The Heart-Mindfulness Connection

Because of the way the heart responds to emotions and feelings, it’s no surprise that stress, anxiety, and other emotional disturbances can have a direct impact on heart health.

Chronic stress, particularly stress over which you have little control, is a known risk factor for heart disease. When you live with persistent stress, it can trigger a cascade of physiological responses, including increased heart rate, elevated blood pressure, and heightened levels of stress hormones like cortisol. Over time, these effects can contribute to the development of cardiovascular disease.

Meditation in the form of mindfulness practices, transcendental meditation, or even chanting, has been shown to ease the harmful effects of stress on the heart. It’s not just conjecture. Several studies have demonstrated the benefits of meditation for heart health:

How Meditation Can Help Your Heart

Lower Blood Pressure: A study published in the American Journal of Hypertension found that meditation can significantly reduce blood pressure. Participants who practiced transcendental meditation regularly experienced a reduction in both systolic and diastolic blood pressure. Similar results have been reported with mindfulness meditation.

Reduced Stress and Anxiety Levels: Studies of mindfulness meditation have found that the practice can significant reduce stress and anxiety levels in people suffering from anxiety disorder. One study of brain physiology in people without any history of mental health challenges showed substantial changes in the way the brain responds to stress during mindfulness meditation. Interestingly, simply focusing on the breath did not show the same results.

Improved Heart Rate Variability: Heart rate variability (HRV) is a measure of the variation in time between each heartbeat. Higher HRV is associated with better cardiovascular health. Mindfulness meditation has been associated with improved HRV. In fact, one study found that just 10 days of consistent practice with a meditation app improved HRV as well as sleep quality.

Decreased Risk of Heart Attack and Stroke: In 2017, the American Heart Association published a review highlighting the evidence that meditation can lower the risk of heart attack and stroke. Although the authors cautioned that research into this area is just getting started, the review concluded that meditation, as part of a comprehensive lifestyle approach, may be beneficial in preventing cardiovascular events like heart attacks and strokes.

Conclusion

The mind and body are powerfully connected. By incorporating meditation into your daily routine, you can take a positive step towards a healthier heart and a more balanced life.

---

The information provided is not intended as medical advice. Always check with your physician for any health concerns, or before starting a new exercise program.

If you’ve enjoyed this article and would like to stay in touch, sign up for my email list and I’ll share periodic updates about evidence-based yoga and mindfulness practices. When you do, I’ll send you a free copy of my ebook, Prana, a photographic exploration of our shared life force energy.

Is Hot Yoga Dangerous? A Physician’s Perspective

If you’ve ever searched for a yoga studio, it’s very likely that you’ve encountered hot yoga. Some studios specialize in hot yoga. Others may offer it as an option. But what is hot yoga? What can hot yoga do for you? And is hot yoga even safe? In this article, I’ll go over the history, the available science, and the pros and cons of a hot yoga practice.

Hot Yoga is not Traditional

Since hot yoga seems to be everywhere, you might be surprised to learn that the practice is relatively new. Yoga has been around for thousands of years. What we in the West know as yoga was originally conceptualized as a way to prepare the body and mind for meditation. Yoga started in what we today call India, so you could argue that yoga has always been hot.  “Hot yoga”, on the other hand, came into being in the 1970s. It was devised by Bikram Choudhury, an entrepreneurial yogi.

The story goes that an experience in a Japanese sauna sparked his curiosity and led to the invention of the practice. Choudhury claimed to ease a range of afflictions with his system. He built a yoga empire based on his hot yoga teachings before being forced out due to allegations of sexual assault.

Despite this sordid history, thousands of yogis continue to flock to hot yoga studios, craving the sweaty high that many claim to experience. At a prescribed 90 minutes at 105 degrees Fahrenheit with 40 percent humidity, Bikram-based classes can be intense. But Bikram Yoga is not the only kind of yoga that falls into the “hot” category. Studios offering “hot yoga” may offer a range of temperatures from as low as 80 degrees, with varying degrees of humidity.

Claims of “detoxification”, “purification”, and stress reduction are common to hot yoga. But does the story hold up to scrutiny?  And is the practice even safe?

What the Research Says About Hot Yoga

There is not a lot of research available. But one study found that while yoga practice itself had benefits for the cardiovascular system, the addition of heat had little to no added impact.

It’s not surprising that another study found that doing yoga in a heated room created a perception of greater intensity. And it naturally caused the heart rate to increase more than the same practice at room temperature.  But when measured objectively (including VO2 max, or oxygen consumption) there was no real difference.

Yet another study found that mental well-being seems to improve with hot yoga, but since they didn’t include a control group practicing yoga at room temperature, it’s very likely that this benefit came from the yoga practice itself.

From a safety perspective, another study looked at healthy volunteers below the age of 45 and found no worrisome findings. Like the other studies, there was a greater perception of intensity with hot versus room temperature yoga. But physiologically, there was no actual difference.  

What are the Downsides to Hot Yoga?

Although it’s rare, hot yoga has been linked to heat stroke, a condition that can be fatal. And excessive sweating may lead to severe depletion of electrolytes. This can put you at risk for confusion and even seizures if it’s not properly treated.

Besides the heat, hot yoga may expose you to more germs than regular yoga. That’s because hot, humid conditions can be a fertile breeding ground for bacteria. Always bring your own yoga mat and clean it off with an alcohol-based spray when you’re done. If the room seems grubby or the floor is wet or sticky, chances are good that the studio is not paying attention to hygiene.

So who should avoid hot yoga? If you are taking blood pressure medications, diuretics, or have a history of heat stroke or heat exhaustion, it’s best to stay away from hot yoga. That’s because you may have a more intense reaction to the heat. Check with your doctor if you have any other medical conditions, including muscle or tendon injuries, or if you’re receiving chemotherapy for cancer.

Hot Yoga: The Bottom Line

If you are choosing hot yoga because you’ve heard that it is somehow better than regular yoga, the truth is that there is no good evidence that the heat offers any added benefit.

Yoga is a practice that offers a wide range of health benefits when done safely and consistently. It’s a great way to de-stress and to reconnect with yourself. If the heat of hot yoga adds to your enjoyment, and you have no serious health issues, you don’t necessarily need to avoid it.

It’s important to remember that the studies I reference were done with healthy volunteers. If you have any concerns about your yoga practice, check in with your doctor for personalized advice about your health and wellness.

---

The information provided is not intended as medical advice. Always check with your physician for any health concerns, or before starting a new exercise program.

If you’ve enjoyed this article and would like to stay in touch, sign up for my email list and I’ll share periodic updates about evidence-based yoga and mindfulness practices. When you do, I’ll send you a free copy of my ebook, Prana, a photographic exploration of our shared life force energy.

DISCLAIMER: As an Amazon Associate I earn from qualifying purchases, which means that if you click on one of the product links, I’ll receive a small commission. This helps support the website, for which I am grateful! Please do your own research before making any important decisions.

Mindfulness Meditation: An Interview with A Mindfulness Teacher

Mindfulness is a way of living. To paraphrase Jon Kabat-Zinn, the founder of the Center for Mindfulness at the University of Massachusetts Medical School,

mindfulness is paying attention in the present moment without Judgement

Mindfulness meditation is a way to train and practice this focused attention and awareness. There are other forms of meditation, but in this article we’ll focus on mindfulness.

I’m sharing an excerpt from a recent interview I gave for a podcast for physicians on mindfulness, mindfulness coaching, and the ways mindfulness is sometimes misused and misunderstood.

How did you come to explore mindfulness?

I began practicing yoga in the 90s after a riding accident. I was drawn to yoga because of its focus on the connection of mind and body, as well as the physical practice. I started to realize that I was using mindful breathing practices when dealing with difficult patients and challenging situations, and it evolved from there. This was before people were talking about mindfulness, so this took me by surprise.

As a photographic artist, I also find that mindfulness allows me to explore and connect more deeply and sincerely with my subjects, whether they are human, animal, or the natural world.

What is a mindfulness coach?

 As a certified mindfulness coach and mindfulness meditation teacher, I’m trained to help clients explore, develop, or sustain their own mindfulness practice. As a Master Certified Physician Development Coach, my coaching practice focuses on physicians, especially those dealing with burnout, life transitions, time management challenges, and people hoping to find a more comfortable work-life balance.

Although not everyone is interested in exploring mindfulness itself, the most important things that mindfulness offers include:

• the intention to be present for ourselves and others in the moment without being pulled away by distractions

• the skills to practice equanimity, maintaining composure in the face of difficult and challenging situations

• the practice of nonjudgment, which can also be considered nonreactivity.

Mindfulness coaching may incorporate a brief period of breath-work and meditation at the beginning of a session, as a way to ground ourselves and become focused. We might also explore ideas about compassionate communication and mindfulness in daily life.

How can mindfulness be misused?

Mindfulness is often used by corporations as a way to enhance their brand, or as a way to put the onus on individuals to address the cause of their own stress. Oftentimes, these programs fail to acknowledge the root causes of the suffering, which for physicians and others in healthcare include electronic health record, metrics tracking, patient satisfaction surveys, and the like. When done in a heavy-handed way, corporate imposed mindfulness programs can be the epitome of shallowness and insincerity.

What is the difference between mindfulness and meditation?

Mindfulness is the practice of awareness. Meditation is a tool that we can use to develop the practice of mindfulness.

There are many forms of meditation, including at least seven different forms of mindfulness meditation as well as mantra, qigong, sound bath, TM, Zen, yoga nidra, and others.

Mindfulness is not necessarily a Buddhist practice. Prayer, song, and contemplation are examples of practices from many different religious traditions that are similar to mindfulness meditation.

---

The information provided is not intended as medical advice. Always check with your physician for any health concerns, or before starting a new exercise program.

Do you have questions about mindfulness, mindfulness meditation, or my coaching program? I’d love to hear from you.

If you’ve enjoyed this article and would like to stay in touch, sign up for my email list and I’ll share periodic updates about evidence-based yoga and mindfulness practices. When you do, I’ll send you a free copy of my ebook, Prana, a photographic exploration of our shared life force energy.

Why Do We Focus on the Breath in Yoga and Mindfulness Meditation?

In yoga and mindfulness meditation, teachers often use the breath as an anchor onto which you focus your awareness and your intention. Why is focusing on the breath so important?

At first glance, the breath might seem to be a purely physical process, yet its impact extends far beyond mere oxygenation of the body.  In this article we’ll delve into why we focus on the breath in these practices, and how it might influence your mental, emotional, and physical well-being.

A Gateway to Mindful Awareness

Breath, a constant and rhythmic companion, is your most immediate and tangible link to the present moment. In yoga and meditation, it serves as an anchor, a tool to draw the wandering mind back from past regrets or future anxieties and into the 'now.' This act of focusing on the breath helps to cultivate mindfulness, a state of being aware and present in the moment, free from judgment or distraction.

A Bridge Between Mind and Body

Yoga and mindfulness meditation are deeply rooted in the harmony of mind and body. Breath acts as a bridge between the two, translating your mental states into physical sensations and vice versa. For instance, when you are stressed, your breath tends to become shallow and rapid. By consciously slowing and deepening the breath, you can signal the body to relax. And that in turn can influence your mental state.

The Physiological Perspective of Breath

Breathing is both involuntarily and voluntarily. That means that in general, you breathe whether you are conscious of it or not. But you are also capable of changing your breathing patterns, at least temporarily.

You can learn to modulate your breath through practices like pranayama in yoga or simply by taking deeper breaths in meditation. In doing so, you will stimulate the parasympathetic nervous system. The parasympathetic nervous system is sometimes called the “rest and digest” system. So by activating it, you can induce a state of calm and relaxation, basically telling your mind and body that it’s ok to settle down and be at peace. This can counter the stress response that comes from the sympathetic nervous system, also known as your “fight, flight, or freeze” system.

The Psychological Dimension

In mindfulness meditation and in yoga, the breath acts as an anchor. Often referred to as pranayama, intentional breathing helps to keep your attention in the present moment. This focus helps to settle the familiar whirlwind of thoughts which are common sources of stress and mental turmoil. These might be thoughts about past regrets, future anxieties, or perceived deficiencies. While it may be important to address these at an appropriate time, the continued onslaught of these negative thoughts can pull you into a cycle of despair and inertia. Being able to let them go, even for just a few minutes, can be freeing.

When practiced regularly, gently focusing on the breath can offer a focal point to enhance concentration. By repeatedly and kindly bringing your attention back to the breath, you begin to develop a heightened sense of mental clarity. These skills are beneficial both on and off the mat, whether at work, at home, or in a creative practice.

The Spiritual Aspect

In many spiritual traditions, breath is synonymous with the life force energy (Prana in Sanskrit, Qi in Chinese). Focusing on breath in yoga and meditation is seen as a way to connect with and harness this vital energy, promoting inner balance and harmony. Through mastery, you may find a way to transcend the ordinary experiences of the mind and body.

In Conclusion

The breath, in its simplicity, offers a profound tool for transformation in yoga and mindfulness meditation. By focusing on the breath, you may cultivate a deeper sense of presence, well-being, and connection to the world around you.

The information provided is not intended as medical advice. Always check with your physician for any health concerns, or before starting a new exercise program.

If you’ve enjoyed this article and would like to stay in touch, sign up for my email list and I’ll share periodic updates about evidence-based yoga and mindfulness practices. When you do, I’ll send you a free copy of my ebook, Prana, a photographic exploration of our shared life force energy.

The Science of Breath: A Physician Explains Pranayama

Breathing is something we do every minute of every day, mostly without giving it a second thought. However, as a physician and a yoga teacher, I've come to appreciate the profound impact that conscious breathing, or pranayama, can have on our physical and mental well-being. In this article, I will delve into the science behind pranayama and explain how it can be a powerful tool for connecting the mind and body.

Understanding Pranayama

Pranayama is a Sanskrit word that translates roughly to the control (‘yama’) of the life force (‘prana’). In the context of yoga, it refers to breathing exercises designed to control this life force through the regulation of your breath. Although pranayama breathing can be practiced independently of yoga, it is often integrated into a yoga practice.

The Physiology of Breathing

Breathing is a complex process. It involves both the respiratory system and the nervous system, including the brain. When you inhale, your diaphragm contracts and moves downward towards the belly. This creates a vacuum that allows air to flow into your lungs. Oxygen from this air is then exchanged for carbon dioxide in the blood—a process essential for life.

The Link Between The Breath and the Nervous System

Breathing is both an involuntary and a voluntary process. In large part it is controlled by the autonomic nervous system (ANS). The ANS has two main branches: the sympathetic nervous system (SNS), which is often referred to as the ‘freeze, fight or flight’ system, and the parasympathetic nervous system (PNS), known as the ‘rest and digest’ system.

By consciously altering your breathing patterns through pranayama, you can influence your ANS.

When done mindfully, both yoga and slow pranayama have the power to shift your body's balance towards relaxation.

On the other hand, rapid breathing techniques might increase the tone of the sympathetic nervous system. Despite these differences, one study found that regular practice of several different types of pranayama seems to reduce overall feelings of stress.

Common Pranayama Techniques and Their Physical Effects

1. Deep Breathing (Diaphragmatic Breathing)

• Deep, diaphragmatic breathing is sometimes called savitri pranayama or box breathing. In box breathing, you breath in, hold, exhale, and hold for a specific count. Typically, this might be three to four seconds in each phase.

• This form of breath work encourages full oxygen exchange and can slow the heartbeat and lower or stabilize blood pressure, promoting relaxation.

• Some people may feel uncomfortable with such intentional breathing. In that case, simply slowing down and becoming gently aware of the breath, without trying to change it, may be most helpful.

2. Nadi Shodhana (Alternate Nostril Breathing)

• This technique involves slowly and mindfully alternating the breath through the nostrils. Usually that means alternating closing one nostril while breathing through the other over the course of several minutes.

• Like diaphragmatic breathing, nadi shodhana is a slow practice. Traditional practitioners report that alternate nostril breathing can foster mental clarity and a calm state of mind.

• There is some evidence that there is a difference in the way that left nostril breathing affects the brain compared to the right side, but medical research studies suggest that this difference is not substantial.

• If you have congestion, a deviated septum, or other limitations, the physical practice of nadi shodhana might not be accessible. In that case, simply thinking about alternate nostril breathing (what is sometimes called a mental practice) can be beneficial.

3. Kapalabhati (Skull Shining Breath)

• Kapalabhati is a stimulating technique that involves short, powerful exhales and passive inhales for several minutes at a time. In order to create the rapid exhales, the belly muscles are forcefully contracted. Some practitioners believe kapalabhati to be energizing.

• Since this practice can mimic hyperventilation, it may cause dizziness, headache, and a rapid heart rate. If you have blood pressure problems, neurological issues, or anxiety, it’s usually best to avoid kapalabhati. And because of the abdominal effort required, it should generally not be done while pregnant.

• Kapalabhati breathing tends to stimulate the sympathetic nervous system. In general, research suggests that this type of breathing practice does not have the same benefits as the slower forms of pranayama.

• As a cardiologist, I find that the downsides of kapalabhati usually outweigh the possible benefits, so this is one form of pranayama that I do not recommend.

The Impact of Pranayama on Mental Health

Recent studies have shown that both yoga and pranayama can have a significant positive impact on mental health. They may reduce symptoms of anxiety, depression, and stress by influencing the production of stress hormones and increasing the release of endorphins, the body’s natural mood elevators.

Incorporating Pranayama into Your Daily Life

Practicing pranayama doesn’t require special equipment or a lot of time. Even a few minutes a day can make a significant difference. Here are some tips for getting started:

• Find a quiet, comfortable space where you can sit or lie down without interruptions.

• Incorporate deep breathing into your mindfulness meditation practice.

• Intentionally practice pranayama breath as you flow through your yoga practice.

• When faced with a stressful or challenging situation at home or work, think about taking a few moments to reconnect with your breath.

Don’t worry if you lose the flow. Returning to the practice with awareness is an important part of the process.

Pranayama Offers A Bridge Between the Mind and Body

Pranayama provides a tool that can enhance both physical and mental health. As a physician, I see pranayama not just as a part of yoga practice but as a way to bring mindfulness and presence into your daily routine. I encourage you to explore these techniques and experience the transformative power of the breath.

As always, consult with your physician before starting any new physical regimen, especially if you have any existing health concerns.

If you’ve enjoyed this article and would like to stay in touch, sign up for my email list and I’ll share periodic updates about evidence-based yoga and mindfulness practices. When you do, I’ll send you a free copy of my ebook, Prana, a photographic exploration of our shared life force energy.

Yoga for Seniors: The Physical Benefits

As you age, it’s normal for the body to become less flexible and to feel a little weaker. Your sense of balance may also become less certain. It’s understandable that these changes may cause some people to avoid exercise out of fear or frustration. But in many cases, that may only cause these problems to accelerate.

Regular exercise is vital for preserving your mobility, strength, and flexibility. Walking, biking (including stationary cycling) and going to the gym are all good options. But yoga has a unique range of benefits that makes it a great fit for many seniors, and a perfect add-on to other forms of exercise.

If you scroll Instagram, it’s easy to feel that yoga is out of reach.

Brightly tinted photos of bendy yoga practitioners balancing on one leg (or even one arm!) can be intimidating. But the truth is that most people who practice yoga don’t do these poses. And the ones who do have often spent years developing the skills that the sparkly Instagram influencers are so eager to show off. Don’t let them intimidate you. You don’t have to be flexible, skinny, or a Zen master to get started. There is a style of yoga to suit almost everyone.

But will a gentler form of yoga do you any good? The answer for most people is yes! Recent research looking into the effects of yoga on senior health shows important and sustainable benefits.

A recent study published in the Annals of Internal Medicine reviewed 33 studies of yoga in people over the age of 65. The studies included seniors living in the community, others in nursing homes, and some with chronic diseases. Hatha yoga (what we typically think of as yoga) and chair yoga were the main styles of yoga that were evaluated,

In this review, yoga was found to improve lower body strength and endurance. There was also evidence that yoga improved balance and reduced signs of frailty.  Although the researchers could not say whether yoga was any better than other types of exercise, other studies have found evidence of improved mental health and cognition in seniors.

If you’re an older adult and wondering if yoga is for you, here’s a quick rundown of the ways yoga can enhance your health and wellbeing.

Of course, if you’re dealing with injuries, health conditions, or unexplained pain, check with your physician before starting a yoga program—or any form of exercise.

Improved Flexibility and Range of Motion: One of the most noticeable benefits of practicing yoga for seniors can be improvement in flexibility and range of motion. Yoga postures, or asanas, gently stretch and elongate muscles, tendons, and ligaments, promoting suppleness and reducing stiffness. Regular practice can help you maintain and even improve your ability to perform daily tasks, such as bending, reaching, and turning, with less discomfort or strain.

Enhanced Strength and Balance: Yoga poses not only improve flexibility but may also build strength in the muscles, particularly the core muscles that support the spine and provide stability. This strength training aspect of yoga is crucial for seniors, as it may reduce the risk of falls and fractures. Balance issues are common in older adults. If you have balance problems, be sure to check with your doctor before starting yoga.

Increased Energy and Vitality:  The combination of physical movement, breathing exercises (pranayama), and meditation can help refresh your mind and body. And as a result, many seniors find that they can participate in more activities, stay engaged in their communities, and maintain a more active and fulfilling lifestyle.

Stress Reduction and Mental Well-being: The practice of yoga is not limited to physical exercise; it also encompasses mindfulness and relaxation techniques. If you’re a senior, you know that many people in this age group face emotional challenges, including stress, anxiety, and depression. Yoga encourages deep breathing and can calm the mind.

Yoga also has potential benefits for the heart, which I covered in a previous article.

If you’re curious about yoga, first check with your doctor to be sure it’s a good choice for you. Next, find a yoga studio with classes for seniors and beginners. Or look for a certified yoga teacher who is comfortable and experienced in working with seniors or those with physical limitations.

Yoga is a holistic practice that offers a wide range of physical benefits for seniors. By making yoga part of your routine, you may experience increased flexibility, improved balance and stability, stronger muscles, and reduced pain and discomfort.

With proper guidance and a gradual approach, yoga can be transformative.

If you’re enjoying my articles, consider subscribing to my newsletter to get new posts delivered straight to your inbox every few weeks. And if you know anyone who might want to learn more about yoga or meditation, please feel free to share this article with them.

What Does it Mean to Set an Intention?

At the beginning of a yoga class, your teacher will often invite you to set an intention. But what does that mean? Why do we do it? And how do you know what to choose? In this article, I’ll explain what an intention is, why it is often part of a yoga practice, and how it can deepen your practice.

 I’ll also offer some ideas that may help you to set your own intention.

If we go back to the roots of yoga, it’s clear that yoga is not only about the physical postures, or asana. In fact, the physical practice of yoga was originally a way to prepare the mind for meditation.

In yoga, the practice of setting an intention is a way to bring focus and purpose to your practice. You can think of an intention as the compass that guides your practice. Your intention can help you get through a difficult pose with acceptance and ease, and it can enhance your mindfulness during the practice and beyond.

How do you choose an intention?

Take a moment to reflect on your present state—physically, mentally, and emotionally. Observe your thoughts, emotions, and the sensations in your body. By grounding yourself in the present moment, you can gain clarity on what you truly need from your practice.

Your intention could be a quality you wish to embody, a particular area of personal growth, or simply an intention to cultivate gratitude and presence. Maybe it’s finding compassion for yourself or for someone else.

Allow your intuition to guide you in choosing an intention that feels authentic and meaningful to you. It is yours alone, and not something that you have to share.

If you’re searching for your intention, here are a few ideas that can help to guide you:

• Keep it Positive: Focus on what you want to invite into your life rather than what you wish to avoid.

• Be Specific: Consider choosing a specific aspect of your practice or life that you want to explore or cultivate.

• Embody the Feeling: As you form your intention, tap into the feeling or emotion associated with it. By visualizing yourself already living your intention, you begin to activate its energy within you.

Now that you have found your intention, how can you use it?

• During an Opening Centering Meditation: Begin your practice with a few moments of stillness and breath awareness. Connect with your intention, repeating it silently or out loud, allowing it to infuse your mind and body

• Move with Purpose: As you flow through the poses, or asanas let your practice become a moving meditation. Allow each posture and transition to embody your chosen intention. Don’t be frustrated if you lose the thread as you work through more challenging poses. As in any meditation, it’s normal for your thoughts to wander, and that may be exactly what you need sometimes. The power of the intention is in mindfully returning. Each time you do that, you strengthen the energy of your intention.

• Carry Your Intention with You Off the Mat: Carry your intention with you throughout the day. As you do, you’ll naturally cultivate mindfulness and the qualities you are seeking to embody. Allow your intention to become a transformative force in your life.

Setting an intention for your yoga practice is an invitation to bring depth, purpose, and awareness to your journey. It aligns your mind, body, and spirit, allowing you to tap into your truest potential. By infusing your practice with intention, you open the door to self-discovery, personal growth, and a deeper connection with yourself and the world around you.

If you’re enjoying my articles, consider subscribing to my newsletter to get new posts delivered straight to your inbox every few weeks. And if you know anyone who might want to learn more about yoga or meditation, please feel free to share this article with them.

Yoga and Your Heart Health

Decades of research has established beyond a doubt that for most people, exercise can help prevent heart disease. By exercising regularly, you may

• Improve your blood pressure

• Lower your cholesterol

• Cut your risk for diabetes

• Lower your chances of developing heart blockages, or atherosclerosis

• Enhance your heart’s reaction to stress

• Reduce your body weight

But What About Yoga?

Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. There are so many different forms of yoga that it’s hard to make broad statements about its effects.

Some forms of yoga are energetic, others are more strength and balance focused, and still other forms of yoga are quiet and meditative. But most include a focus on the breath and calming the mind.

To be clear, there is less research available on yoga and heart health when compared to exercise. A recent academic review of over 1400 studies found only 32 that were suitable for including in an analysis. But overall, the physical benefits of yoga appear very similar to what we see with exercise.

How does yoga fit into your lifestyle if you already have heart issues?

First, check with your doctor. Heart disease can include so many different conditions, from very minor to life threatening. It’s impossible to generalize.

Some forms of yoga may be safer than others for people with heart conditions. For example:

• Most people can enjoy a restorative yoga practice with little chance of harm.

• Likewise, Yin yoga usually puts very little stress on the heart. But different teachers may define “Yin” and “Restorative” yoga differently, so be sure you know what you’re signing up for.

• More vigorous practices like headstand and other inversions or power yoga may not be a good idea if you’re dealing with problems like carotid artery disease, heart failure, or angina.

• If you’ve recently had open heart surgery, you may need to take it easy for a few months to allow your chest to heal. Check with your cardiac rehabilitation specialist before signing up for a class.

• Certain forceful pranayama breathing techniques and breath holds might be off limits if you have heart rhythm problems or a heart muscle condition known as hypertrophic cardiomyopathy.

• Hot yoga can cause dehydration and low blood pressure, so if you’re on blood pressure medications or suffer from low blood pressure or POTS, this might not be right for you.

• If you have heart valve issues, check with your doctor. There are a wide range of valve conditions. In some cases, such as with mild tricuspid regurgitation (usually considered a normal variant) there may not be a problem, but some conditions like aortic stenosis could make a strong yoga practice more risky.

In many cases, you can modify or skip poses that aren’t right for you, but it’s always best to play it safe.

Yoga should leave you feeling uplifted, relaxed, and renewed. If you find yourself struggling, check in with your doctor and be sure that you’re on the right path.

If you’re enjoying my articles, consider subscribing to my newsletter to get new posts delivered straight to your inbox every few weeks. And if you know anyone who might want to learn more about yoga or meditation, please feel free to share this article with them.

Is Meditation Good For Your Brain?

People of all faiths and cultures have used meditation and mindfulness for thousands of years. Meditation is often used as a catch-all phrase to describe a purposeful clearing or focusing of the mind. Sometimes meditation involves focusing on the breath or other aspect of the physical body. Other times, meditation may involve holding a word, phrase, or image in the mind.

Meditation may be done as a form of prayer, but it can also be used in therapy, or simply as a way to slow down and disconnect from the chaos around us.

You don’t have to belong to any particular religion to experience the benefits of meditation.

Often meditation is done while seated, but walking or other forms of movement can also be part of a meditation practice. From the outside, it might look like much is going on when you meditate. But meditation may actually improve your brain health.

How Can Meditation help your brain?

People who meditate regularly will often tell you how much better they feel with a daily practice. In the past, skeptics might have questioned how sitting quietly, not working or studying, or frankly doing much of anything at all could be helpful. Now, new research is beginning to clarify the benefits of meditation and to help us understand more about the way the brain works.

Meditation can help your brain by

• Improving the ability of the brain to pay attention to a task

• Enhancing body awareness

• Helping you to regulate your emotions

• Increasing capacity for memory

• Boosting your sleep quality

Given all these benefits, you might be tempted to start meditation at the end of a long day. However, it turns out that despite its calming effects, meditation can actually increase the brain’s wakefulness. So if you’re struggling with sleep, a morning meditation might be a better choice.

Getting started with meditation may feel a little overwhelming. But a good session may be as close as your smartphone. A few apps I like are

• Waking Up

• Headspace

• Calm

• Insight Timer

Meditation isn’t for everyone. Occasionally it can even cause feelings of anxiety or agitation. If you are dealing with mental health concerns, check with your physician or therapist before starting a meditation practice.

And if you are new to meditation, start slow. One study found that even five minutes of daily meditation could make a difference. You can find a variety of three to five minute meditations on line, including on my YouTube site.

Meditation isn’t magical or mysterious. But it may enhance your well-being, improve your focus, and even help you to sleep a little better at night.

If you’re enjoying my articles, consider subscribing to my newsletter to get new posts delivered straight to your inbox every few weeks. And if you know anyone who might want to learn more about yoga or meditation, please feel free to share this article with them.

Say Hello to Your Psoas: Yoga’s Unsung Hero

Your psoas muscle is one of the most important muscles in your body. Yet this unsung hero is often overlooked. That’s partly because it is such a deep muscle, so you really don’t notice it from the outside. Without the psoas, you would not be able to stand or walk. That’s because the psoas is the only muscle that connects your top half to your bottom half.

The Psoas Muscle is the Only muscle that connects the spine to the legs.

Yoga Low Lunge for the Psoas

The psoas is part of Your fight or flight system.

The psoas is also closely connected to your emotional and mental well-being. When you experience stress or anxiety, the psoas muscle can become tight and tense.

Speaking for myself, I took my psoas for granted until I injured it in a riding accident. Once I recovered from the worst of the injury, I began to understand the healing and protective power of yoga. That’s because yoga is one of the most effective ways to release tension and tightness in the psoas. Through a regular practice, you will find that yoga helps to lengthen and strengthen your psoas. And in the process, you’ll begin to feel stronger and more confident.

Understanding the psoas muscle

Before we dive into the benefits of yoga for the psoas muscle, let's take a closer look at what the psoas muscle is and why it is so important. As you can see in the illustration, the psoas muscle is a deep muscle that runs from the lower spine to the top of the thigh bone. It is responsible for flexing the hip joint and lifting the leg, among other things.

Your psoas muscle anatomy.

Here are just a few of the benefits of yoga for the psoas muscle:

• Reduced Back Pain: When the psoas muscle is tight or tense, it can pull on the lower back, leading to pain and discomfort. Yoga can help to release tension in the psoas muscle, which can alleviate some types of back pain. Of course, if you suffer from back pain, check in with your doctor or physical therapist before starting a yoga practice.

• Improved Posture: When the psoas muscle is strong and flexible, it can help to support the spine and improve your overall posture.

• Deeper Breathing: When the psoas muscle is tense or tight, it can make you feel as if your breathing is restricted. Yoga can help to release tension in the psoas muscle, which can lead to better breathing and improved overall health.

• Reduced Feelings of Anxiety and Stress: When the psoas muscle is tense or tight, it can also contribute to feelings of anxiety and stress. By releasing tension in the psoas muscle, yoga can help to relieve some of these symptoms.

As always, check with your doctor if you have any health concerns.

Yoga poses for the psoas.

Yoga is a great way to stretch and strengthen your psoas. here are some poses that can help:

• Low Lunge (Anjaneyasana): This pose stretches the hip flexors, including the psoas muscle. From a high plank position, step your right foot forward between your hands. Lower your left knee to the ground and sink your hips forward and down. Keep your right knee over your ankle and lift your arms overhead. Hold for several breaths, then repeat on the other side.

• Crescent Lunge (Alanasana): This pose is similar to low lunge, but your back leg will be straight, and you’ll lift your heel. From a standing position, step your left foot back and bend your right knee to a 90-degree angle. Keep your left heel lifted and sink your hips forward and down. Lift your arms overhead and hold for several breaths, then repeat on the other side.

• Pigeon Pose (Eka Pada Rajakapotasana): This pose, also known as swan pose in Yin yoga, stretches the hip flexors, including the psoas muscle. It also works the glutes and outer hips. From a tabletop position, bring your right knee behind your right wrist and extend your left leg behind you. Keep your hips square and lower your chest to the ground. Hold for several breaths, then repeat on the other side. You can modify by folding over a bolster. If you can’t get your hip to the ground, don’t try to force it. Instead, place a pillow or block underneath for support.

• Bridge Pose (Setu Bandha Sarvangasana): This pose strengthens the glutes and hamstrings, which can help support the psoas muscle. Lie on your back with your knees bent and feet hip-distance apart. Lift your hips up towards the ceiling, keeping your feet grounded and pressing your arms and shoulders into the ground. Hold for several breaths, then lower back down. You can put a block under your pelvis for a supported pose.

• Boat Pose (Navasana): This pose strengthens the core muscles, including the psoas muscle. Sit on the ground with your knees bent and feet on the ground. Lean back slightly and lift your feet off the ground, keeping the knees bent or perhaps bringing your shins parallel to the ground. Extend your arms forward and hold for several breaths.

You can find a yoga class that focuses on the psoas on my YouTube channel. If you are new to these poses, work with a yoga teacher to be sure that you are getting the most from your practice, and that you are doing it safely. If something hurts or feels like a strain, back off until you find a position that feels more do-able. There are modifications for every pose. Although yoga can be challenging, consistency is key. After a few sessions, you’ll begin to feel more comfortable and confident in your practice.

---

DISCLAIMER: As an Amazon Associate and Hugger Mugger Affiliate, I earn from qualifying purchases, which means that if you click on one of the product links, I’ll receive a small commission. This helps support the website, for which I am grateful! Please do your own research before making any important decisions.

If you’re enjoying my articles, consider subscribing to my newsletter to get new posts delivered straight to your inbox every few weeks. And if you know anyone who might want to learn more about yoga, please feel free to share this article with them.

In Through the Nose? How Breathing in Meditation Can Enhance Your Well-Being

“In through your nose, and out through your mouth.” Have you ever wondered why you hear this instruction in yoga class?

You may have heard some of the theories about why nasal breathing is beneficial. Some might say that it warms and filters the air. In truth, unless you are a smoker or have lung a lung condition, your lungs are beautifully designed to do just that, no matter how the air gets to them. I’ve even heard yoga practitioners go as far as saying that “breathing from the mouth is unsafe”, and that mouth breathing will raise your risk for maladies that range from diabetes to crooked teeth. Of course, none of that is true, otherwise we would all be in big trouble.

Our noses and mouths are both designed to breathe.

But nasal breathing does have some advantages over mouth breathing in a meditative practice. For one, it encourages you to slow down and control your respiration. By doing so, you may activate your parasympathetic nervous system. This is the part of the nervous system that slows down your heart rate and lowers your blood pressure. Sometimes we call it the “rest and digest” system. Even one session may help people who deal with anxiety. That’s likely because when you reduce the body’s stress reaction, the mind will often follow.

AND research from Northwestern University has also shown that nasal breathing may affect specific areas in the brain.

These areas, known as the amygdala and hippocampus, are involved in processing information. Simply put, that means that nasal breathing might actually improve memory and processing of emotions.

Another study from Stanford concluded that breathwork, especially with longer exhalations, could improve mood even more than mindfulness mediation. In this study, the participants who got the most benefit practiced something called “Cyclic Sighing” for just five minutes each day. This cyclic kind of breathing involves taking a deep breath in, then inhaling just a little bit more before slowly and fully exhaling. The inhales are through the nose, and the exhales can be through the nose or mouth.

It’s best not to overthink it, but next time you feel a little stressed, consider taking a few minutes to slow down and breathe mindfully, in through the nose. And when you’re listening to a meditation or beginning your yoga practice, try using this form of breathing.

You may be surprised By just how much better you feel.

Six Things to Know About Yoga and Fascia: A Physician and Yoga Teacher Explains

Fascia is a hot topic in the yoga world. You may have heard a yoga teacher mention it in class, or perhaps it’s popped up on your social media feed. But what exactly is fascia, and why is it important?

The word “fascia” comes from Latin and means to bind together. Simply put, fascia is connective tissue. It surrounds and envelopes your muscles, organs, and bones. Your blood vessels and nerves travel through fascia, and the fascia holds them in place. Tendons and ligaments are technically fascia. But it is the delicate and flexible web of tissue that wraps around the muscles, supporting them and allowing them to glide and slide against each other, that we’ll focus on in this article.

Simply put, fascia is connective tissue

Fascia is living tissue

When I was in medical school back in the 1980s, the importance of fascia was not well understood. In fact, in anatomy lab it was usually cut away without much thought. Surgeons often considered it irrelevant. But now we know that fascia not only provides shape and support. It also has its own nerve and blood supply. And forces that act upon the fascia can affect our health in surprising ways.

Fascia can be damaged

Fascia is naturally a flexible, stretchy tissue. Think of it as a flexible container. Fascia provides support and allows our muscles to stretch and to glide against each other. It also helps them to return to their resting state after they are worked. But fascia can be injured and even torn. And when it is injured, it can become stiff and thick, reducing the ability of the muscles to move normally.

Injury to the fascia can affect muscle movement

When fascia is damaged or inflamed, it becomes more rigid. This means that the muscles underneath it may be unable to stretch or move to their fullest extent. Falls and crush or impact injuries are common causes of damage to the fascia. A car accident is one common scenario. In these cases, it’s important to work with a physical therapist who can help you recover.

Lack of exercise can harm your fascia

For most people, physical activity is important for good fascial health. Sitting for long periods of time, without regular movement, can cause the fascia to tighten up and shorten. That’s one reason why it’s important to get up and stretch at least once every hour when you’re working at your desk

There may be a link between fascia and mental health

Some studies have found that people with depression are more likely to experience stiffness. One study that compared people with and without severe depression found that the fascia was less flexible in those who were suffering from depression. The same researchers then tested the effects of using a foam roller to help release tension in the fascia. Compared to those who didn’t use the roller, the people who used the tool scored better on tests of depression and memory.

Yoga can help to keep your fascia healthy

Regular stretching will usually help to keep the fascia flexible. This is one reason why yoga is so good for your body. The deep stretches in yoga, especially Yin yoga, can help to loosen up your fascia as well as your muscle tissue. Just be sure to listen to your body. Yoga should not be painful. Stretching beyond the point of gentle tension can cause injury.

---

Of course, any time you are experiencing unexpected or severe pain, it’s important to check in with your doctor. More serious conditions that can affect your fascia include plantar fasciitis (in the soles of the feet) and frozen shoulder. In these cases, a physical therapist can be a great ally in getting you back on track.

If you want to give your fascia a little extra attention, consider adding  Yin yoga to your practice. You’ll experience deep stretches that are held for several minutes at a time. In Yin, we learn to find our edge, and then back off a little. It’s a practice of non-striving and may do as much for your mind as for your body. Find out more in my article, Seven Things to Know About Yin Yoga.

---

DISCLAIMER: As an Amazon Associate I earn from qualifying purchases, which means that if you click on one of the product links, I’ll receive a small commission. This helps support the website, for which I am grateful! Please do your own research before making any important decisions.

I hope this list has inspired you to consider trying a Yin yoga class. You can find my classes below, or check the Yin Yoga website to find a teacher near you. And if you’re enjoying my articles, consider subscribing to get new posts delivered straight to your inbox every few weeks.

How My Experience with Pain Made Me a Better Physician

WHAT PAIN, YogA and A Mindfulness Practice taught me about compassion AND GRACE

This article originally appeared on the medical website Doximity.com, where I am an Op-Med Fellow for 2022-2023. It was also published on my coaching website, MindfulPhysicianCoaching.com. I’m sharing it here in hopes it will be a source of inspiration and reflection on the gifts we receive when we least expect them.

Although I don’t like to admit it, I am a typical Type A cardiologist who takes absolutely everything far too seriously. Like many physicians, this extends well beyond my professional life and reaches into every corner of my existence.

I am also a competitive equestrian. And my big, red, and rather fancy horse really doesn’t care what I do for a living, or how seriously I take myself. In his mind, I am both a reliable source of carrots and a nuisance who sometimes keeps him away from his friends while trying to boss him around. My horse is a source of joy and a beautiful connection to the natural world. He also seems to delight in keeping me humble. But I never expected him to teach me a profound and enduring lesson about the nature of pain, empathy, and mindful compassion.

Several years ago, while training on a cross country jumping course, I suffered a serious fall. One minute I was on top of the world, flying across the open fields with my beloved equine partner, and the next I was on the hard ground, writhing in excruciating pain and unable to walk without assistance. My horse, meanwhile, high-tailed it back to his friends, grateful for the unexpected interruption.

While I fortunately had no broken bones, it turned out I had sustained a severe injury to my right psoas and my left piriformis muscles. I returned to work soon after, hobbling on crutches for support and trying to shrug off my injury as a minor nuisance. However, I quickly became intimately familiar with the anatomy of my lower musculoskeletal system. Initially, it was the psoas muscle that I noticed, since it kept me from walking. But within a few days, the piriformis injury became the center of my existence, as it cruelly squeezed my sciatic nerve. The pain was truly mind-blowing and would sometimes escalate without warning. Because I was back at work, my options for medications were limited.

I am by nature a quiet person, but during this time one of the only ways I could deal with this monstrously searing pain was to scream my head off. This was only possible when I was safely out of earshot of my patients, partners, or any other human beings. I don’t know if it was the endorphins or the temporary distraction, but it was remarkable how well screaming helped, if only for a few minutes.

After more than a week of unrelenting agony, I began Googling similar injuries (because, of course, you Google). I realized with dread that there was no promise that my pain would ever completely go away. Thankfully I had an excellent orthopaedic team. And, as a physician, my pain was always taken seriously. Sadly, I knew this was not the case for many of my patients. 

Although I don’t treat pain, my cardiology patients are among the estimated 8% of Americans who live with what is termed “high-impact chronic pain.” Like a light switch turning on, after my accident I began to recognize the manifestations of pain and misery in their faces. The anxiety of being asked to change positions on the exam table, the fear of having their medications taken away, and the frustration of feeling dismissed and disrespected. I understood deeply that pain could not always be measured, proven, or relieved. 

I found myself engaging more empathetically with these patients, acknowledging their fear and our shared humanity. The 55-year-old woman with chronic back pain who always remained standing during our visits, shifting back and forth, who used to perplex me? Now I realized just how difficult sitting could be. The anxious 45-year-old man with the perpetually furrowed brow and litany of complaints about his medical team whom I had previously written off as a chronic malcontent? With my newly informed awareness, he now came into sharper focus as a suffering human being. And the 70-year-old woman with severe arthritis and scoliosis, who was nonetheless always ready with a smile and a thank you? She became a messenger of grace — someone who showed me that it was possible to rediscover an innate good nature, despite the difficulties life presented. In acknowledging my patients’ pain, and accepting their well wishes for me, our sense of mutual trust and connection deepened.

As physicians, we learn early on to create healthy boundaries between ourselves and our patients. Hard-earned experience teaches us that we can’t always take everyone at their word, and that in some cases patients will exploit their doctors’ compassion for personal gain. For instance, most medical and surgical interns will eventually encounter characters who seek pain medications for what sound like legitimate reasons, but are eventually discovered to have visited multiple doctors and ERs with similar stories. Often a call from an astute pharmacist uncovers the ruse. Consequently, by the end of residency, it’s common to have developed at least a little cynicism. And indeed, we learn quickly that objectivity is critical not only to our decision-making but also to our ability to leave our work behind at the end of the day. 

My practice, as I mentioned, does not include treating pain or prescribing pain medications, and I have not lost my natural sense of vigilance. Yet my intensely personal experience has opened a window of understanding and taught me a new way of relating to my patients without judgment. This shared experience of pain was something I could acknowledge and be a witness to, without the expectation of a solution. In fact, I found that simply recognizing a patient’s pain often created greater trust and made it easier for them to accept my medical advice. On a practical level, our encounters became more efficient and resulted in fewer after-visit phone calls and cancellations. And as a result, I felt that I was able to offer a higher quality of care, with greater satisfaction from all standpoints, despite being powerless to impact their unremitting pain. 

In my case, I was fortunate: after a combination of several rounds of steroids, high quality physical therapy, a mindfulness practice, and time and patience (plus bedtime narcotics on non-call nights), my symptoms subsided and I was granted a near complete recovery. Still, this is not guaranteed for all pain patients — and I know that not everyone has the resources, good fortune, or support to come out mended on the other side. I was also lucky to have friends and family who tolerated my pain-fueled bouts of insolence and short temper. But many people with chronic pain understandably become so focused on their misery that they drive away loved ones and others who offer help or kindness.

Although I would not wish my experience on anyone, I cannot deny that it has taught me so much. Today, I recognize how chronic pain affects everything — it changes our sense of self, and can make even kind and gentle people become mean, angry, and impatient. As a physician and as a patient, I am tremendously grateful for the unexpected pearls of wisdom and empathy that emerged from beneath the layers of pain.

Can Yoga Really Rinse Out Your Organs?

Do you ever wonder what your yoga teacher means when she tells you that

“this pose is going to rinse out your organs“?!

Yoga builds strength, flexibility, and, depending on the type of yoga, is great for your heart. It may improve the health of your blood vessels, and indirectly benefit your digestive system and other bodily function. It’s also good for your nervous system and may even improve your mental health.

But yoga does not rinse out your organs

Sometimes it feels like you are working so hard, pushing past your boundaries, and building up so much resilience that your internal organs must be feeling it too. The truth is that if you care for your body and are fortunate not to have chronic illness, your body is great at doing the work it was designed to do. That includes maintaining your internal organs.

Think of it this way: if yoga actually did twist and stretch and squeeze your insides, it could cause serious internal damage. Surgeons would be standing by to help yogis that “did it wrong”. And we know that, with few exceptions, that doesn’t happen.

Yoga teachers sometimes use these ideas as a way of motivating and encouraging their students to stay engaged and to work through difficult poses. Instead of taking them at face value, you can think of these little yoga class prompts as being metaphors for the benefits of yoga.

Stretching, twisting, and bending will improve flexibility and make you feel refreshed and invigorated. And that is one of the great gifts of yoga.

Yoga: Why Listening to Your Body is Not Always the Right Thing

“Make your yoga practice your own”. It’s great advice, but only up to a point.

Twisting, bending, stretching, and reaching. If you practice any variety of yoga, whether fast paced Vinyasa, mindful Yin, regimented Ashtanga, or any other of the dozens of versions of yoga in the world, you’ll encounter these movements in some version or another. Although the idea of “your yoga your own way” sounds nice, most of us need a little instruction to make yoga safe and accessible. When proper technique and alignment is left to chance or misinterpretation, things can sometimes go wrong.

Getting hurt is something no one likes to think about. Although injuries in yoga are uncommon, they do happen. As yoga has become more popular, the rate of injuries has risen.

And perhaps more importantly, we turn to yoga to experience its benefits and gifts, but if we don’t have clarity from our teachers, we may not be getting what we need.

Teachers are often taught to encourage their students to “listen to your own body”

And this is reasonable when we are twisting ourselves into knots or getting ourselves into poses that create pain. In these situations, we may need to back off or find a less intense expression of the pose. But sometimes this advice may lead you in a direction that is actually counterproductive.

For example, perhaps you don’t have the upper body strength to do a full chaturanga pose. Instead of shifting forward from plank into the pose, you may slide your chest straight down to the mat, putting excess strain on your shoulder joints like I did for too many years. This might feel a bit easier at first, but it not only deprives you of the opportunity to build strength (for instance by taking the pose on your knees, recruiting the upper body muscles you need to make the pose work for you). It can also lead to injury of the shoulder joint, especially if you already have existing arthritis or other shoulder problems. In this case, “listening to your body” and taking what seems like the path of least resistance may actually cause harm.

If you are doing core work, arching your back might take pressure off of the abdominal muscles, but could hurt the lower back. Most spine surgeons will tell you that they have seen this complication.

And in poses like Warrior 3, not engaging your outer gluteus medius muscle (which is often a weak muscle that needs extra attention) can be counterproductive. Speaking from personal experience, you may find that you can happily stand on one leg, but you are shifting your balance and putting excessive strain on the hip. And by not asking this muscle to work for you, you’ll miss out on the hip stability that Warrior 3 pose can create. Using a chair or a wall for balance can help you to recruit this muscle until it gets strong enough to do the work on its own.

For most of us, yoga takes time and practice.  Not understanding this may create a set-up for injury.

Having a beginner’s mind-set will help, but without clear instruction, you may not even realize how your misunderstanding of the pose, along with the muscle strength and the body awareness it requires, is keeping you from moving forward. Don’t be afraid to use props to find your alignment and balance. And don’t hesitate to ask for help. Your yoga teacher may not realize that you are struggling or questioning unless you speak up. Most instructors love to see their students get the most from their practice, and to keep them safe in the process.

Yoga is a wonderful practice with a wide range of physical and mental health benefits. But it’s important to understand that listening to your body does not always mean taking the seemingly easy path. Despite the popular notion of “finding your own expression”, if something doesn’t feel right, feels too easy, or creates pain, you may actually be “doing it wrong”.

Seven Things to Know About Yin Yoga

I practiced yoga for nearly 20 years before discovering Yin yoga. I have always loved a strong yoga class. The combination of mindfulness with intelligent movement and alignment is what drew me to yoga in the first place. And there is nothing like the sense of deep relaxation in savasana, or resting pose, at the end of a good, sweaty session. If you practice yoga, you probably know the light and loose feeling, almost as if you’ve had a wonderful massage.

Because I didn’t understand what Yin Yoga was about, I missed out on the benefits of Yin for many years.

  To be honest, I worried that Yin would not be enough for me.  I was reluctant to give over my yoga time to a class that I felt might not leave me feeling the same sense of challenge and release. I was not interested in a restorative practice and did not understand that Yin and Restorative yoga are not the same thing. Eventually I accidentally stumbled into a Yin class and was shocked by how deeply it moved me, both in mind and body.

In this article, I’ll explain what Yin yoga is, and how you can use Yin yoga in your own practice.

1. Yin yoga is not the same as restorative yoga

Both Yin and Restorative yoga are slow practices. Both use props such as blocks and bolsters. In both cases, poses are held for several minutes at a time. A key difference is that Yin aims to stretch the deeper tissues, including the fascia and ligaments. Although this can feel relaxing, it does involve a deep stretch and may even feel a little uncomfortable. Restorative yoga is about ease and lack of effort, allowing the body and mind to fully relax without effort or strain. In other words, Restorative yoga is passive.

Yin yoga and restorative yoga are slow practices that often use props, but they are not the same thing.

2. Yin yoga targets the deeper tissues

“Deep tissues” sounds a bit mysterious, but in Yin, this refers to the connective tissues. Your ligaments, joints, and fascia are the tissues that connect bones and muscles. In most yoga classes (what Yinsters refer to as “Yang” yoga), the muscles are a main target. Even the more static balancing poses rely on muscle strength and tone. Because Yin does not directly focus on the muscles, it’s often best to do Yin while the muscles are cooler and less likely to become engaged.

Yin yoga targets the deeper tissues, holding the poses for longer.

3. Yin yoga is a matter of time

In Yin yoga, we use time and breath to deepen the intensity of the poses. It takes time for the connective tissue to let go, so poses may be held anywhere from two to ten minutes. As you settle into a pose, or “marinate” as my teacher Bernie Clark likes to say, you will reach an edge, or a stopping point. The longer you stay there, the more likely your body will release a little more, allowing you to go deeper.

Yin is not meant to be comfortable, but it should not be painful, or cause tingling or numbness. If that happens, move back to a place where you feel comfortable. Never force your body into a position that feels dangerous or unstable. Check with your doctor if you have any concerns about your practice.

Yin yoga uses time as an element.

4. Yin yoga is meditative

Yin offers a period of meditation, which integrates beautifully with just about all aspects of your life, spiritual, mental, and physical. Not only will your physical body release tension, but you may find that your mind is able to do so as well. This practice doesn’t come easy to many of us, so give yourself time to experience these benefits.

Yin yoga is meditative.

5. Yin yoga is a great complement to a stronger yoga practice

Because Yin does not target the muscles, the bad news is that you will not burn a lot of calories.  But the good news is that Yin allows you to go deep into your body, really feeling the sensations in your deeper tissues, and working to release areas of tightness that may be holding you back in your yoga practice, or in other physical endeavors.

A strong yoga practice will benefit from adding Yin

6. Yin yoga is safe for most people

If you have physical injuries or conditions such as arthritis or surgeries, it’s smart to check in with your doctor or physical therapist before starting something new. Most poses are designed to be modified, so Yin is accessible to people of all ages and challenges.

Yin yoga can be adapted for people of different abilities

7. Many Yin yoga teachers undergo extra training and certification

Although any yoga teacher can teach Yin, many teachers pursue special certification to become qualified to teach Yin yoga. I have taken the 50 hour certification course, and found it fascinating and enlightening. This certification ensures a higher quality and greater understanding of the practice. A Yin certified teacher may be more experienced in offering modifications to help keep your practice safe and effective. The Yin Yoga website provides a list of certified Yin teachers.

A Yin-certified teacher may offer a higher quality and knowledge of the Yin practice and philosophy.

I hope this list has inspired you to consider trying a Yin yoga class. You can find my classes below, or check the Yin Yoga website to find a teacher near you.

Three Ways Yoga Blocks Will Deepen Your Practice

Next to an experienced yoga teacher to help guide you in your practice, yoga blocks are probably the most important tool in your yoga bag. In this and future articles, I'll explain why, how and what kind of options are available.

1. Yoga blocks bring the floor closer to you

Using yoga blocks, your hamstrings and lower back are able to release and lengthen at your own pace.

By using a block in poses like triangle (shown here) and other forward folds, you’ll feel grounded and supported. This takes an element of frustration out of your practice, especially if your hamstrings are tight, and lets you experience the benefits of these foundational poses. Because there are 3 different settings (high, medium, and low), you can choose the height that you need.

2. Yoga blocks allow you to feel supported and safer.

A supported bridge pose can be deeply relaxing

Bridge is a common pose in yoga classes, but if you don’t have the back flexibility or strength, it can feel daunting. Using a yoga block under the sacrum allows your tight back muscles to relax without effort. Remember that there are 3 different heights, or settings, you can use.

This yogi is using the highest setting, but consider starting out lower so you don’t strain your muscles. She has also chosen to use a wooden block, but you might find a softer block more comfortable.

3. Yoga blocks can help you activate your muscles to get the most out of a pose.

Holding a block between the hands can help to engage the shoulders and core muscles.

By using a block between the hands when your arms are straight, you’ll engage the shoulders, forearms, and even the core muscles.

Placing a block between the thighs in bridge pose is also helpful, because it will remind you to keep the upper thighs engaged.

Remember that yoga is a practice, not a competition or a goal. Using your yoga blocks mindfully will help to deepen your practice, improve your alignment, and help you to get the most out of your time on the mat.

Questions or suggestions for future posts?

Reach out. I’d love to hear from you.