The Wellness Mindset ~ Emotional Wellness: Emotional Release Technique & Super Brain Yoga

 

(Scroll to the bottom for today’s video)

6 dimensions of holistic wellness.png

Last week, we began discussing the 6 dimensions of holistic wellness. Starting today, we’ll focus on one of the dimensions each week. Each time I write a post you’ll see a badge, such as the one below, which indicates which dimension is covered in that article. All of this week’s videos will focus on how to improve your emotional wellness.

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What is emotional wellness?

 The ability to cope, manage and experience feelings appropriately; positive and optimistic attitude about life; high self-esteem; balanced emotions; recognize and cope with life issues; (EXAMPLES: POSITIVE ATTITUDE, SET PRIORITIES; SEEKING SUPPORT; LEARNING FROM MISTAKES)

TODAY’S VIDEO:

We have two videos.

(Because they’re both great and

I couldn’t decide which one!😜

PLUS…they both go together! )

1) EMOTIONAL RELEASE TECHNIQUE

Learn how to release negative emotions that cause health issues in the body and feel better right away!

2) SUPER BRAIN YOGA

A fun technique you can do anytime you need creative ideas, energy, before a speech, or when you have anxiety!

Until next time…Namaste my friends

Tamara

The Wellness Mindset ~ Emotional Wellness: Self-Esteem Determines How We Age

 

(Scroll to the bottom for today’s video)

6 dimensions of holistic wellness.png

Last week, we began discussing the 6 dimensions of holistic wellness. Starting today, we’ll focus on one of the dimensions each week. Each time I write a post you’ll see a badge, such as the one below, which indicates which dimension is covered in that article. All of this week’s videos will focus on how to improve your emotional wellness.

emotional wellness (2).png

What is emotional wellness?

 The ability to cope, manage and experience feelings appropriately; positive and optimistic attitude about life; high self-esteem; balanced emotions; recognize and cope with life issues; (EXAMPLES: POSITIVE ATTITUDE, SET PRIORITIES; SEEKING SUPPORT; LEARNING FROM MISTAKES)

TODAY’S VIDEO IS:

Self-esteem has a direct effect on the physical body and how we age.

(As I said, it’s all tied together)

Here Deepak Chopra explains more.

Until next time…Namaste my friends

Tamara

The Wellness Mindset ~ Emotional Wellness: A positive attitude can improve your health

 

(Scroll to the bottom for today’s video)

6 dimensions of holistic wellness.png

Last week, we began discussing the 6 dimensions of holistic wellness. Starting today, we’ll focus on one of the dimensions each week. Each time I write a post you’ll see a badge, such as the one below, which indicates which dimension is covered in that article. All of this week’s videos will focus on how to improve your emotional wellness.

emotional wellness (2).png

What is emotional wellness?

 The ability to cope, manage and experience feelings appropriately; positive and optimistic attitude about life; high self-esteem; balanced emotions; recognize and cope with life issues; (EXAMPLES: POSITIVE ATTITUDE, SET PRIORITIES; SEEKING SUPPORT; LEARNING FROM MISTAKES)

TODAY’S VIDEO IS:

It’s all in the attitude!

 

Until next time…Namaste my friends

Tamara

The Wellness Mindset ~ Emotional Wellness: The Dance Party

 

(Scroll to the bottom for today’s video)

6 dimensions of holistic wellness.png

Last week, we began discussing the 6 dimensions of holistic wellness. Starting today, we’ll focus on one of the dimensions each week. Each time I write a post you’ll see a badge, such as the one below, which indicates which dimension is covered in that article. All of this week’s videos will focus on how to improve your emotional wellness.

emotional wellness (2).png

What is emotional wellness?

 The ability to cope, manage and experience feelings appropriately; positive and optimistic attitude about life; high self-esteem; balanced emotions; recognize and cope with life issues; (EXAMPLES: POSITIVE ATTITUDE, SET PRIORITIES; SEEKING SUPPORT; LEARNING FROM MISTAKES)

TODAY’S VIDEO IS:

Dr. Sean Stephenson ❤️,

one of my favorite people.

Dance with Sean and find out

why it’s such a good thing to do!

 

Until next time…Namaste my friends

Tamara

Sleep tips: How To Fall Asleep In 40 Seconds

I’ve been having trouble sleeping lately. Oh let’s face it, I have all out insomnia. So, I’ve decided to share sleep tip videos this week.

Today’s video will give you some great and unique tips to fall asleep quickly.

 

How to do Sleep Yoga for Deeper Sleep and Help Insomnia

Did you know that 7%-19% of US adults aren’t getting enough sleep? Why is sleep so important? People who don’t get enough sleep are at higher risk for chronic diseases such as high blood pressure and diabetes, as well as a weakened immune system. Lack of sleep can also cause moodiness, clumsiness and lack of concentration. (3)

I’ve been having a lot of trouble sleeping lately, so I’ve done some research on tips to help combat this insomnia rut in which I seem to be stuck. Sleep yoga or bedtime yoga was one of the things that kept popping up. I decided to write an article to share with all of you and have included 3 short sleep yoga routines below.

Believe it or not, there are studies linking yoga with improved sleep, Researchers at Harvard Medical School conducted research on “how daily yoga might affect sleep for people with insomnia” and twenty people finished this small 8 week study, The subjects kept a sleep diary for 2 weeks prior to the study as well as throughout the course of the 8 weeks. At the beginning of the study, they were given basic yoga training and asked to maintain daily yoga for 8 weeks, while keeping a sleep diary. “They kept a record the amount of time spent asleep, number of times they awakened during the night, and the duration of time spent sleeping between periods of waking, in addition to other details about nightly sleep amounts and sleep quality.”(2) 

The researchers found improvements in several areas (2):

  • Sleep efficiency
  • Total sleep time
  • Total wake time
  •  The amount of time it takes to fall asleep
  • Wake time after sleep onset

For yoga to benefit your sleep, however, it must be the right kind of yoga. So here are a few tips to get you started (1):

  1. Choose the right style. Some types of yoga, such as vinyasa yoga, or flow yoga are designed to energize and get the blood flowing. Better choices are “hatha yoga, which focuses on body position, or nidra yoga, which focuses on breathing and restorative poses“.
  2. Set the scene in a proper location, other than the bedroom. Experts say that the bedroom should only be used for sleep and sex, so when doing sleep yoga, find a location in your home where you can stretch out, in a carpeted room or on a yoga mat. Play some relaxing music; light some candles; get some pillows.
  3. Focus on your breathing. The breath is one of the most important aspects of yoga. Your aim is to be in the here and now, allowing your thoughts to float away. If you find your mind wondering, don’t berate yourself, just let them float in and out of your mind, then refocus on the present moment. With practice, this will get easier.

Now that you know it works and a few tips, here are 3 short routines to get you started.

Tara Stiles:

Treat Insomnia with Yoga

Yoga For Sleep

Easy Bedtime Yoga

5 Minute Miracle

7 Minute Bedtime Yoga –

Yoga With Adrien

Closing thoughts:

I’ve been wanting to include more yoga in my daily routine anyway, so this seems to be the answer for which I’ve been searching. I’ll be setting a few goals and keep you up to date in my Fit by 50 journal, which comes out every Thursday.

Until next time…namaste my friends.

Tamara

Sources

  1. https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/yoga-for-sleep
  2. https://www.psychologytoday.com/us/blog/sleep-newzzz/201210/yoga-can-help-insomnia
  3. https://bestinyoga.com/does-yoga-help-you-sleep/

Sleep tips: Sleep Hygiene Tips

I’ve been having trouble sleeping lately. Oh let’s face it, I have all out insomnia. So, I’ve decided to share sleep tip videos this week.

Do you have proper sleep hygiene? Today’s video will help you figure out your nighttime routine.

 

 

Sleep tips: Tips to Stop Insomnia and Get Back to Sleep

I’ve been having trouble sleeping lately. Oh let’s face it, I have all out insomnia. So, I’ve decided to share sleep tip videos this week.

Today’s really quick tip come from National Jewish Health, and is a great tip if you’re having trouble falling asleep…

 

 

Sleep tips: Mayo Clinic Minute~ Tips for Better Sleep

I’ve been having trouble sleeping lately. Oh let’s face it, I have all out insomnia. So, I’ve decided to share sleep tip videos this week.

Today, I have a “Mayo Clinic Minute: tips for better sleep”

 

 

How to do Laughter Yoga

I must admit, this one was a bit odd to me, and not something I’ve ever tried, until I sat down to research this post. I felt quite silly and made sure I was alone, as I was participating in the videos below. However, isn’t that the whole purpose…to be silly?

What I found? It was fun and my laughter, which began fake, became genuine in the end. As my research indicates, laughter is INCREDIBLY beneficial. You reap the benefits of an aerobic workout by GOING THROUGH THE MOTIONS OF LAUGHTER. In other words, it doesn’t have to be genuine laughter, because your body can’t tell the difference.

Benefits of laughter – Shares benefits with aerobic exercise! (1)

  • The movement of the diaphragm floods the body with oxygen.
  • Releases the same endorphins which cause the effect known as “the runners high” In fact, it has been found that endorphins increase by approximately 27%
  • Research shows that HGH (the anti-aging – human growth hormone) increased by 87% when subjects THOUGHT ABOUT watching a funny movie.
  • Reduces stress hormone levels, such as cortisol and adrenaline.
  • A good laugh burns 3 1/2 calories
  • Exercises the abs, as well as the shoulders
  • Laughing for 15 seconds adds 2 days to your life
  • Helps eliminate negative emotions such as fear, sadness, and anger
  • Improves circulation and cardiovascular health
  • 15 minutes of laughter is equivalent to 2 hours of sleep

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The history of laughter yoga (3)

In 1995, Dr. Madan Kataria was writing an article entitled “Laughter – the best medicine”. He discovered the many wonderful, and proven benefits of laughter. Inspired by what he found, Dr. Kataria decided to test the impact of laughter on real individuals.

On March 13, 1995, he ventured to a local park, and recruited 4 people to start a “laughter club”. They began laughing in the park, and the group quickly grew to 50 participants. They began by standing in a circle, with one person in the middle telling jokes. As you might imagine, this didn’t work well, and within 2 weeks, they ran out of “material”.

Dr. Kataria went back to his research and discovered one important factor: your body can’t tell the difference between real laughter and fake laughter. Both ways produce the same benefits and beneficial body chemistry. So, he went back to his club and suggested they “act out” laughter for one minute and the results were wonderful.

For many individuals in the club, the fake laughter quickly became contagious and turned into genuine laughter. Instead of just one minute, they session went on for almost 10 minutes. It was after this class, that Dr. Kataria developed a routine and specific laughter exercises, developed around pranayama/yogic breathing, and laughter yoga was born.

What happens in a laughter yoga session? Here are the four steps. (2)

  1. Step 1: Clapping and Warming-up Exercises –  Full finger-to-finger and palm-to-palm clapping, with movements, chanting and rhythm
  2. Step 2: Deep Breathing Exercises – In between laughter exercises, participants do deep breathing exercises.
  3. Step 3: Childlike Playfulness – Acting in a childlike way or swinging arms up into a Y shape with “thumbs up in childish exuberance and exhilaration“.
  4. Step 4: Laughter Exercises – Three types of laughter exercises
    1. yogic laughter –  based on yogic breathing
    2. playful laughter – Convert forced laughter into genuine laughter, as well as reduce shyness/inhibition
    3. value-based laughter – Increase positive feelings

LIBERATING YOUR LAUGHTER TEDX TALK (12:55 MINUTES) – The benefits of laughter and history of laughter yoga, along with a short laughter yoga routine.  It’s interesting because she talks about her discomfort at laughing for no reason, saying it was “out of her comfort zone.” As I said above, you do feel a bit silly at first.

HOW TO DO LAUGHTER YOGA

4 STEPS OF LAUGHTER YOGA (5:42 MINUTES)

100 LAUGHTER YOGA EXERCISES (11 MINUTES) – This includes several routines to do on a regular basis.

Closing thoughts

Although this form of yoga is a bit unusual, it’s fun and literally anyone can do it! As you can see from the list of benefits, you really can’t go wrong with this one. After all, who doesn’t want the benefits of running….WITHOUT HAVING TO RUN?

Until next time…Namaste my friends.

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Source:

  1. https://www.youtube.com/watch?v=0m5wsro7OPc
  2. https://laughteryoga.org/what-happens-in-a-laughter-yoga-session-2/
  3. https://laughteryoga.org/history-of-laughter-yoga/