Treat Yourself with TLC

I read a news story last week about the discovery that self-compassion is the key to a happy and healthy life. Researchers have found that being kind to oneself results in more resilience and courage in difficult times and more energy and creativity. According to Kristin Neff, a leading researcher in this area, the elements of self-compassion are: mindfulness, common humanity and kindness:
*Mindfulness - simply observing thoughts and feelings instead of either suppressing them or letting them dictate behavior
*Common humanity - The realization that all humans go through difficulties and that when we experience hardship, we are not the first or only ones to have such trouble.
*Kindness - providing comfort to yourself AND committing to reduce future suffering if possible.

There are important distinctions between self-compassion and self-esteem:
The benefits of both self-compassion and self-esteem are the same. But the negative aspects of too much self-esteem, such as narcissism, are not seen in those with a high degree of self-compassion. Self-esteem is a view of yourself in relation to the external world, how you compare to others. It requires that you ignore your own faults and pain or that you consider others as somehow inferior. Having overblown self-esteem is not a truthful way of living and so not surprisingly, it results in impaired coping skills, emotional fragility, defensiveness, anxiety and narcissism.

On the other hand, being hard on oneself is also an ineffective strategy for living a happy and successful life. Self-punishment and self-criticism will likely lead to hostility, directed towards others as well as the self, anxiety, depression, lower energy level and self-sabotaging behavior such as procrastination. And my guess is that it could also be associated with poor physical health.

Self-compassion does not equate to self-indulgence. Those who are self-compassionate are better able to recognize their own faults, take more responsibility for their actions, are less afraid to fail or face difficulties, show more diligence and perseverance. Self-compassion helps to assure that goals are in line with self-interests. It reduces striving for that which is destructive and can prevent addictive behavior. It helps to motivate behavior that is healthy.

We can cultivate self-compassion in yoga by learning and practicing the yamas and niyamas. We can improve our mindfulness by practicing meditation. We can practice being kind to ourselves when we struggle with that difficult balance pose, get a glimpse of our imperfect bodies during class or even when we don’t quite have the time and energy to make it onto our mats.

Here is a link to Kristin Neff's book on this topic. I haven't read it yet but it is on my wishlist. Couldn't we all stand to learn a little about how to be kind to ourselves?

The Ten Commandments of Yoga

Traditional yoga is known as the 8-Limb Path. Physical postures, known as asana, are actually considered the 3rd step or limb in the practice of yoga. The yamas and niyamas are the first two limbs of Yoga and they are all about the ethical and moral framework from which we should live our lives if we are to succeed in making the most of our time on this earth. Below is a list of the yamas and ni yamas followed by a brief affirmation about each one. These affirmations are from the yoga center, Kripalu in Massachusetts.

The Yamas:
Ahimsa, Non-Violence
My thoughts and actions are focused on loving awareness. I nurture and cherish myself and others. I am aware that the mind sometimes entertains thoughts of fears, anger or selfishness but I do not get caught in these thoughts or act upon them. I accept without judgements any uncomfortable mental states. I release them and return to gentle, non-violent expression of my energy.

Satya, Truth
I live in truth. I speak the truth to myself and to others. When offering my truth in the form of feedback I am sensitive the the feelings of others; I speak in the spirit of love. I also take responsibility for my actions. I do not blame anyone for my experience; I honestly see my own part in every situation.

Asteya, Non-Stealing
I live in gratitude for all I have. I take and use only what is rightfully mine. I respect the possessions and talents of others and release my desires to own objects or talents I do not have. I appreciate my life as it is.

Brahmacharya, Moderation in All Things
I am moderate in my lifestyle. I use my energy in ways that lead me closer to God. I treat myself and others with respect, recognizing the inherent Divinity in all people. When my energy becomes scattered I come home to my Source and to the primary relationship with myself.

Aparigraha, Non-Possissiveness
I release attachment to other people, to substances, to dreaming, to achieving success in my actions. I honor myself as I cultivate simplicity. I recognize the difference between a ‘want’ and a ‘need’. I create inner fulfillment.

The Niyamas:
Saucha, Purity
I cultivate purity in my body by practicing yoga, pranayama, meditation, conscious eating, and by choosing a diet that is wholesome and pure. My inner and surrounding environment is clean. I focus my mind on inspirational thoughts and readings, purifying my mind (by chanting mantra).

Santosha, Contentment
I am content. I am grateful for what I have and for what I do not have. I learn from the joys and disappointments Life brings me. I honor the good in myself and others. I refrain from criticism and fault-finding. I accept Life just the way it is. I enjoy my LIfe!

Tapas, Austerity
I cultivate discipline. I have a realistic and balanced schedule for my seva, sadhana and personal needs. I am disciplined and also relaxed. I do not drain my energy by over effort and overwork. My purpose is clear, my mind is decisive.

Swadyaya, Self-Observation/Self-Study
I practice conscious awareness on my yoga mat and throughout the day. I study scripture through reading and listening to inspirational teachings. I expand my self-knowledge and reflect upon my life with acceptance.

Ishvara-Pranidhana, Surrender to God
I repeat the mantra: ‘Not my will but thine’. I surrender my ego, false pride to God. I trust that God is in charge. I release the need for being the doer. No matter whether I fail or succeed in what I do I offer the fruits of my actions to God. I trust that I am in God’s hands.

For more information on this topic:
Discover Yoga Online
SwamiJ.com

For an interesting take on how the yamas and niyamas compare to the 10 Commandments, see WebDharma.com

Asana Analysis: Gate Pose/Parighasana

This is one of the few true side-bending poses in yoga. Unlike Triangle or Side Angle poses, Gate pose requires that we laterally flex the spine, simultaneously shortening one side and lengthening the other. This pose improves strength and flexibility of the torso and may be beneficial for the lungs, kidneys and digestive organs.

Muscles Stretched: Adductors of the the extended leg. Obliques, intercostals, latissimus dorsi, quadratus lumborum (QL) and erector spinae (ES) on the kneeling side.

Muscles Strengthened: Obliques, transversus abdominis, erector spinae. Quadriceps, hip external rotators and gastrocsoleus of the extended leg.

Points of Body Awareness:
*Be sure that the thigh of the kneeling leg is vertical.
*Be sure that the pelvis is level, not hiking up on the extended side.
*The toes of the extended leg are traditionally pointed down, pressing into the floor. But they may also be flexed up.
*Keep the knee cap of the extended leg (and the toes if flexed) pointing strait up, toward the ceiling.
*Allow the spine to side-bend toward the extended leg, but keep the shoulders in line with the hips and extended leg.
*Breath into the side ribs. Feel the intercostal muscles between the ribs, stretch with your inhalation and release/relax with your exhalation.
*Hold for 5 to 10 TATD Breaths. Come back up to center with an inhalation.

To Modify:
Those with very tight adductors may not be able to kneel in this posture without tilting the pelvis up on the extended side. This will likely cause too much compression in the lumbar spine and possibly stress the SI joints. You can correct this by kneeling on a block or stack of books to effectively lengthen the femur bone.

PT Notes:
This is a simple posture that I have recently used with many patients. This posture can stretch tight errector spinae and QL muscles more safely and effectively than most any other stretch. I have had patients with HNPs, lumbar nerve root impingement and healed pelvic fractures do this pose with good success. In fact many patients light up when they try this pose because it feels so good.

You can modify this pose with slight trunk flexion and/or forward rotation to get more stretch in the QL. Use caution with this modification for those with HNPs.

This pose is contraindicated for anyone with acute knee/patella-femoral pain or swelling. It may also be contraindicated for those with large HNPs, or bilateral lumbar stenosis. This pose can be done unilaterally for those with unilateral nerve root impingement and for those with functional or structural scoliosis.

Image from Yoga Journal.

The Little Yogi Inside Us All

I have always believed that yoga is a familiar and natural practice that stems from our innate desire to move. Just watch kids or animals for a while and you will see that Down Dog is universal. Part of my philosophy for teaching is to help people reconnect to the familiar feeling of moving freely and breathing deeply.

Sometimes yoga practice can be very regimented. Teachers and therapists often require clients to hold a posture with exact alignment, or to do a certain number of breaths or to find a particular muscle to strengthen within a pose. Ashtanga and Iyengar classes are like this. Other styles of yoga are more fluid or free-form. I think we need them both. The more regimented styles are great for improving our strength, endurance and focus. They are like practicing scales on the piano or layups on the basketball court. They teach us fundamentals and discipline. But more free-form yoga teaches us how to be creative and how to listen more carefully to our bodies and inner wisdom. The musician who can improvise on the spot and the athlete who can perform on game day are displaying that balance between having practiced the fundamentals and knowing how to respond to the present moment.

Some teachers may present opportunities to listen to our own bodies and express some creativity during their classes. Angela Farmer is one such teacher. But for me, a home practice is where I can do my most creative and natural practice. I may start off with Ashtanga-style sun salutations but as I begin to move, my body-wisdom will let me know what to do next. Instead of thinking about what to do, I can feel what I need to do. It might be more hip openers, maybe an invigorating inversion or perhaps more restful and contemplative poses. Sometimes I might even end up dancing!

How do you balance discipline and creativity in your practice? What kind of practice feels most natural to you? Does yoga ever make you feel like a kid again?