Part V: Yoga and Breathing

The word “yoga” is derived from a Sanskrit word meaning “union.” Union of what? Well, many things, but at the top of the list is “body and breath.” While breathing is incredibly important for all of the activities covered in this series, I dare say that proper breathing is most important in yoga if you want to maximize the benefits of your practice. Paying attention to your breath is a wonderful way to be more present; you aren’t thinking about the past and you aren’t planning for the future when your attention is purely on the breath you are taking in that moment – and that’s a good thing.

Ensuring that you keep breathing is also a great way to ensure you aren’t overexerting yourself. The poses you consider most challenging are also the ones you’re most likely to hold your breath because you’re so focused on the pose. Keep that air moving and your body will move more easily to where it needs to be.

How to: Your instructor may suggest a variety of options for your yoga class, but here are two basics to which you can default if no other instruction is given: equal breathing and ujjayi (eww-jai- eee) breathing. Equal breathing (which is also called sama vritti) means your inhale and exhale are of equal length. Whether 3, 10 or 30 seconds, the length of time you breathe in is the same as the time you breathe out.

Along with the other many benefits of breathing, this style calms your nervous system, lowers blood pressure, and reduces stress. Ujjayi breathing (also known as “victorious breath”) is the one that sounds a bit like Darth Vader. To make this sound, whether during yoga or a screening of The Force Awakens, slightly contract the back of your throat as you breath through your nose. It might feel a little funny, but it should not hurt! With either option, you should find your abdomen expands on the inhale and relaxes back in during your exhale. This means you’re fully filling your lungs, not just breathing only into your chest.

Sadly, as fundamental as breathing is, it could be that years of stress, allergy seasons, smoking, sucking in your tummy or other factors may leave you unaccustomed to breathing properly. If you find yourself short of breath or dizzy, take a break and return to what feels natural to you. Like the rest of your body, your lungs and the muscles you use to breath may simply need some practice and strength training.

Lastly, like everything else in yoga, notice your breathing without judgment. Just keep practicing and keep breathing – thankful for each breath you are lucky enough to take on this beautiful planet of ours.

Not one, not two, but three MINT indoor cycling instructors are featured in this week’s Active Life DC poll:

• Piper Hendricks

• Nicolette Mueller

• Dru Ryan

Vote Here

Vote for your favorite playlist using the link above! Good luck to all. And thanks for the great music suggestions!

This is it – THIS is the ultimate dreary day comfort food. The warming spices of curry complement sweet, creamy coconut milk and savory vegetable broth to form the base for this curry, while sweet potatoes and peas lend texture, flavor, and nutrition. A sprinkling of peanuts and sesame seeds adds delightful crunch that ties this curry together.

Sweet Potato and Pea Curry

To make this curry, you will need:
– 1 T curry powder
– 1 t salt
– 1/2 t pepper
– 1/2 cumin
– 1/4 turmeric
– 1/2 t ginger
– 1 medium sweet onion, diced
– 12 oz peas, either fresh or heated from frozen
– 2 medium sweet potatoes, cubed
– 1 cup vegetable broth (STILL OBSESSED with this powder from Giant!)
– 14 oz light coconut milk
– Peanuts, cilantro, sesame seeds, etc for garnish

To start out, heat a large pot on the stove over medium. Add your spices and let toast for about 30 seconds, stirring constantly. Add your onion and half of the vegetable broth and let cook for 5 minutes, stirring occasionally.

Once the onion pieces are translucent, add the cubed sweet potato, coconut milk, and remaining vegetable broth. Bring to a boil, reduce to a fast simmer, and cover your pot. Let simmer for 15-20 minutes (until the sweet potatoes are fork-tender), stirring every 5 minutes. Add the peas in with 5 minutes of cook time remaining.

That’s it! That’s literally it! I told you it was easy! Serve it up over some brown rice (or basmati… or white… or quinoa! Quinoa is always good), garnish however you please, and relish in the cozy warmth of your homemade curry.

XOXO,
Jess

Part IV: Weight Lifting and Breathing

Before we jump into this edition in the series, allow me to clarify that this post is not just for guys. Amigas, if you aren’t lifting some weights (or doing resistance training), here are 10 reasons why you should be (regardless of age, IMHO). If that’s not enough, here are 12 more for all ages. So, everybody, breathing isn’t just something you do during cardio workouts. Good breathing form will help your resistance training as well by stabilizing your core and keeping oxygen moving to your muscles while you pump you up.

How to:  Exhale on the exertion (the effort phase). Your exhale contracts your respiratory muscles and helps brace your core for better form. Inhale as you return to your original position. (You’ll be a bit more relaxed, but that’s no reason to let your core go mushy.) It’s that easy. The hard part is deciding how much weight to use to challenge your muscles without causing injury! Be sure not to hold your breath too long as doing so increases pressure inside your chest, which can interfere with the flow of blood to your heart. In other words, holding your breath while lifting can raise your blood pressure, which is not one of those benefits in the list above. If we take the bench press as an example, you’d exhale – nice and slow – as you press the weights up. Start to inhale once you reach the top and as you return the weights their original position. Keep your core engaged throughout the entire movement to protect your spine.

 Mouth or nose? Up to you, though many recommend breathing in your nose and out your mouth. Grunting so loudly that people can hear you over their headphones is optional.

 

Check out previous posts in this series:

Part III: Cycling

Part II: Running

Part I: Introduction

Free Community Power Playground is invading Marvin on Wednesday, March 29th at 6 pm with MINT Personal Trainer Liz Harvey.

RSVP here

 

Check the schedule and book:
Studio classes
Personal Training
Pilates (Group and Private)
TRX Training
Childcare

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