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HOW YOGA AFFECTS YOUR BRAIN

Posted on by pennyjoliver

The threat of Alzheimer’s Disease sometimes creeps around in my head. More and more people are being diagnosed with it and we hear more about it with each passing day. Multiply all that with the fact that my Dad and his two sisters suffered with the disease for many years, and one can’t help but shiver. That’s probably the reason why the brain is so fascinating to me. Though as small as a grapefruit, it stores all the information of what makes You, You! That’s why we gotta keep our brains in tip top shape. Eating, moving, thinking, and exercising all have a part in promoting a healthy brain. However, Scientists are discovering that yoga can help too.

It turns out that the happiness we feel after yoga class isn’t just in our head. Using brain scans, scientists can now prove that yoga actually changes our brain chemistry. Sat Bir Singh Khalsa, Ph.D., an assistant professor at Harvard Medical School, has spent more than a decade gathering research on yoga and its scientific effects on the mind. In his book, Your Brain on Yoga, he outlines what really happens in that head of yours after an hour of a Vinyasa flow.

1.) Your brain gets flooded with feel-good chemicals.

During yoga, your levels of gamma-amino butyric acid (GABA) spike up significantly. After three studies, they found the chemical GABA rose in the yogis by 27%. This chemical is associated with decreasing anxiety and improving moods.You also get dopamine and serotonin, chemicals that help you feel more relaxed and ready to handle stressful situations.

2.) Your cortisol levels drop.

Cortisol is the VIP  hormone that helps your body respond to stress. When you are stressed, it activates the brain amygdala, also known as the fear center, and shrinks the pre-frontal cortex, which manages self control and discipline. After a comprehensive test in Germany, scientists discovered that even the subject’s saliva contained less cortisol after just one yoga class. The hormone cortisol is also responsible for regulating a wide range of processes through your body, so it is imperative that it stays in check.

3.) Your brain even grows in size.

It’s safe to say that your brain has alot to gain from bending and stretching. Using MRI scans and control groups found that with yoga practiced during the week, certain areas of the brain were enlarged. The mental map of your body, the somatosensory cotex (stress) and the hippocampus (the anxiety and stress reliever) were both larger in the heads of yogis compared to those that did not hit the mat. Other areas, which help you concentrate and enhance a greater self image, grew in size as well.

4.) The gray matter density in your brain changes.

The gray matter in your brain is part of your nervous system. It’s main duties are taking care of muscle control and sensory perception like hearing, seeing, and remembering. After a 2 month long test, using a combination of yoga and meditation at Massachusetts General Hospital, Harvard researchers determined that the part of your brain that lowers stress had a much denser gray matter. These changes in gray matter they stated, encouraged people to relax more and be able to enjoy life in general.

5.) Improves your neural processing or sharpens your memory.

Cortical folding, known in the medical community as gyrification, occurs in the cerebral cortex when you meditate and do yoga on a regular basis. The more folds you have, the better your neural processing is. Researchers found that gyrification might even offset age-related cortical thinning. That means you could keep a youthful brain much longer. Sharper and a more youthful brain by just doing yoga? I’m in!

6.) Your parasympathetic nervous system is activated. This chills, calms and relaxes you!

The parasympathetic nervous system is the “rest and digest” part of your body. Activated, it relaxes your brain and sends you into a “chill out” mode. Blood is directed toward endocrine glands, digestive organs, and lymphatic circulation, while your heart rate and blood pressure are lowered. It is the opposite of the flight or fight (sympathetic) nervous system response.

Even more fascinating than our brains on yoga is the one who actually created our brains. Though doctors and scientists have been studying the brain for a long time, much of the brain still remains incomprehensible. However, our Heavenly Father knows everything about us because He created us. He didn’t just leave us to figure out how to maintain the best possible lifestyle either. He gave us verses of Scripture in maintaining our health from the inside out, with all of His Power and strength from Heaven above.

You made all the delicate, inner parts of my body and knit me together in my mother’s womb.

Psalm 139:13

What ever is true, what ever is noble, what ever is honest, what ever is just, what ever is pure, what ever is lovely, what ever is commendable, what ever is excellent…if  anything is worthy of praise, think on these things.

Philippians 4:8

Haven’t you known?

Haven’t you heard.

The everlasting God, The Lord, The Creator of the ends of the world, doesn’t faint.

He isn’t weary.

His understanding is unsearchable.

He gives power to the weak.

He increases the strength of him or her who has no might!

Isaiah 40:28-29

“Halleluyah!”

 

 

 

 

 

 

 

 

YOU ARE LOVED MINI YOGA CHALLENGE

Posted on by pennyjoliver

It’s called, “Fierce Pose” in Sanskrit, “Chair Pose” in English and “Squatting” in Body Building. This pose gets its name because it’s based on where and how we perform it. Isn’t that kind of like love? We love one other based on “something” like emotions, feelings or desires.

Fortunately for us God is Love and the Creator of love. He loves with a pure and holy love that surpasses all human comprehension. Not only has He always loved each of us unconditionally, He also extends His love for each of us for all of eternity!

Give yourself a daily dose of Fierce Pose and based on nothing you can do or not do, be loved today, tomorrow and for all eternity!

God says,

I have loved you with an everlasting love.

Jeremiah 31:3

 

Don’t be afraid of it’s name. Fierce Pose is an approachable full body pose that builds leg strength, stabilizes your core, improves lung capacity, stretches your shoulders and opens your heart and back. Breathing deeply while holding this pose will help you enjoy its invigorating qualities. Below are four variations of a Fierce Pose. Enjoy the health benefits and know you are loved, as you practice this short but powerful yoga sequence!

1.) Fierce Pose

Stand tall with your feet together, back straight, shoulders pressed down, neck long, and face relaxed. With a deep inhale, slowly sit back like you are sitting on a chair. Lead with your sitting bones and raise your arms. Do not let your knees extend beyond your toes. Hold this position for 10-30 seconds while breathing deeply. Repeat this 5 times.

For an easier version, sit back just a little. Spread your feet apart for even more support.

2.) Praying Fierce Pose

Come back to a standing position. Sit back into Fierce Pose with a deep breath. This time, pressing your palms together in prayer position. Hold for another 10-30 seconds while breathing deeply. Extend your prayer pose to the floor by lowering your head and straightening your legs. Go to a standing position, then repeat the process 3 times more.

 


3.) Praying Fierce Pose Twist

Go to standing position – then, inhale and exhale, twisting to the right. The inhale lifts you up and provides room to twist, and the exhale lets you twist deeper. Your left elbow should extend beyond your right thigh. Press your palms together while trying to look up! Hold the position and breathe deeply for a few seconds, then repeat on your other side.

4.) One Legged Flying Fierce Pose 

Stand tall. Place your left leg over your right thigh, inhaling deeply. Exhale, lean back, and lift your arms back behind you. A longer exhale allows for a deeper stretch. Hold the position for 10-30 breaths. Repeat with your left leg on the ground.

…always remember that somebody loves you at this moment and every moment in the future. No conditions necessary!

xxoo

<3

 

A BIG LAUGH FOR HEALTH

Posted on by pennyjoliver

 

Everybody can always use a good laugh!

Science is now proving that laughter is actually good for your health! So, get your giggles on, because laughter has many beneficial effects on the human body!

For starters, laughing may help you live longer, according to recent research published in the Archives of General Psychiatry. Optimistic elderly people who expect good things to happen were less likely too die sooner than most pessimistic people. In the study, the 65-85 year old participants who were the most optimistic were 55% less likely to die from all causes than pessimistic people.

Researchers also found that laughter actually boosts the immune system, increasing the number of antibody-producing T cells. When you laugh, you activate them. They are special immune systems cells that fight sickness and disease. After a good laugh, you should be far less tense and anxious as well because the level of at least four stress related hormones decreases.

Regular laughing is like getting a gym membership for your heart. Laughter has been found to benefit the way blood flows around the body, reducing the likelihood of heart disease and stroke. People who laugh regularly have lower blood pressure than the average person. 15 minutes of laughter a day is important for your heart as 30 minutes of exercise, 3 times a week. Laughing burns as much calories per hour as walking a slow to moderate pace!

A British study shows how just 15 minutes of laughter can increase pain tolerance by around 10% as a result of endorphins being released in the brain. Endorphins are the feel good chemicals. The effect is similar to morphine, only more powerful and there are no side effects.

You might not believe it, but laughing can torch calories. Laughing actually raises the heart rate and speeds up metabolism. A good belly laugh exercises the diaphragm, contracts the abs and even works out your shoulders, leaving muscles more relaxed. Laughing 100 times is the equivalent to 10 minutes on the rowing machine or 15 minutes on an exercise bike!

Laughter is contagious. Laugh more and make yourself and everyone around you happier and healthier!

After all, God did tell us in His Word that, “A merry heart is good medicine!” It’s found in the book of Proverbs, chapter 17, verse 22.

Laugh more and yoga on!

Lotsa Love, Penny xxoo

 

Just me, my grand nephew Cole and my little sister Kel at McDonald’s! Don’t you wear wax lips and do a selfie, evah?!

YOGA FOR A DEEPER SLEEP CHALLENGE BECAUSE YOU MATTER ( Yoga before bed to calm and restore your nervous system for a sweet sleep)

Posted on by pennyjoliver

In need of a few Zzz?  Back aching? Feeling stressed? Perhaps you find yourself in an overwhelming situation. Don’t fret! Instead do something good for you. Because You matter, and you deserve to feel great! After all, you got status: you matter not only to your family and friends, but the King of the world! You believe that Jesus died for your sins, You are a “VIP ” according to Heaven! So today, let’s treat ourselves like the people that we really are! Let’s honor our King by celebrating His magnificent masterpiece: You!

In this Quick Fix Yoga Segment, we’ll do the soothing restorative yoga pose, “Legs Up a Wall!” It will calm your nervous system, ease muscle fatigue, drain tension, improve digestion, and move stuck or stagnant fluids. It also will trigger your relaxation response, thus slowing your heart, breath and brain waves, promoting a peaceful, blissful state. The soothing benefits of this yoga pose grow deeper the longer you can stay in it. Try for 5 minutes at first, but if you can go longer, by all means stay as long as you like!

To begin, shift your body near a wall and gently walk your legs up. Rest the backs of your thighs against the wall, which offers a gentle support that deepens the restorative benefits of the pose.

If your thighs cannot get there, then bend your legs and shimmy your hips a little closer to the wall. If you feel strained, come back down and lay before a chair with your legs resting comfortably upon it. If even that is too strenuous, simply lay down on your mat or lay on the floor with your knees bent.

Once you arrive at your perfect resting place position for Legs Up a Wall, you need only to close your eyes, exhale completely, and melt into the pose. Try to inhale and exhale through your nose. Let each inhale draw upon God’s peace. Let each exhale dissolve your cares, worries fears and doubts. Focus only on God’s peaceful and loving words in Isaiah 26:3:

You will keep in perfect peace whose mind is stayed on thee.

or Psalm 4:8 for a sweet night’s sleep,

When I go to bed, I sleep in peace because Lord, you keep me safe.

 

Now, scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Let your brain drain, relinquishing its hold on obsessive worries and fears that may still linger.  Grow easy and tranquil, grasping after absolutely nothing. Let everything you know about yourself dissolve. Fall beneath the surface of life into God’s quiet stillness.

Invite your breath to deepen. With each quiet exhalation and with every ounce of letting go, fall deeper. Linger in the soothing silence. Dwell in the freedom of surrender and indulge in the tranquility and deep rest of letting go.

Because, You matter!!

xxoo

<3

SHOULDER STAND MINI YOGA CHALLENGE (drop the weight from your shoulders)

Posted on by pennyjoliver

Shoulder Stand or Sarvangasana. In Sanskrit, Sava means “all” or “entire” and anga means “organ” or “body part”. Thus, you have full body pose. No wonder why it’s touted in the Yoga community as the ”mother of all poses.”

I personally like Shoulder Stand for its health benefits and there are many. Inversions are always extremely beneficial to our heart, lungs, brain, lymph system for starters, but hanging out in one has a deep soothing effect on our nerves too. Plus, it helps digestion and supplies fresh blood to our brains. It also improves our complexion and over time may even reduce our wrinkles. Who can’t use those benefits? It also strengthens and improves many other bodily systems and body parts; the list goes on…

Be very gentle with yourself if you are new to this pose. Go slow and if something doesn’t feel right, stop immediately. Taking Shoulder Stand step by step, as with any yoga pose, will enable you to come back tomorrow.

If you are ready, then let’s begin!

Lie on the floor, with your heels toward your sitting bones and your arms to your sides, palms down.

Inhale, then as you exhale,  press your hands into the floor and lift your hips off the floor, swinging your legs toward your head.

Inhale and then as you exhale, bend your arms, bringing your forearms vertical. Bring your inner elbows as close together as possible. Gently release your hips into your hands.

Press your upper arms into the floor and away from your shoulders. Press your inner elbows toward each other.

Try not to sink your throat and head into the mat to get your hips up. Better to relax your legs and let them release to a comfortable position while working on the motion of raising your hips first for a few tries.

If you are able lift your legs to a comfortable height, press your inner thighs together and flex your feet. Breath deeply here for 30 seconds. As you become more comfortable with this pose, hang out for 1-3 minutes if you can. They say 15 minutes is best. I have never tried it. 4 or 5 minutes seems to work for me.

To lift our body up over our heads for any amount of time is actually quite a feat! Other parts of our bodies reap the rewards of this inverted pose, but our shoulders are the ones that bear all of our weight. I don’t know about you, but my shoulders bear my tension and stress in my life. Sometimes it feels like my shoulders are holding up an elephant! Sometimes it takes days to even realize it. But God never intended us to bear the weight of our stress alone. In fact He says for us to

Give all your worries to God for He cares for you.

1 Peter 5:7

 

 

 

Lie down and relax for a few moments so that your body can absorb all the physical benefits of this pose. Give your cares and worries to God and let Him heal you from the inside out!

Peace and Blessings Always!

Halleluyah!

LUNGE POSE CHALLENGE (first step of faith)

Posted on by pennyjoliver

Anjaneysana, or more commonly called Lunge Pose.

Lunge pose is an approachable yoga pose. It stretches and builds strong sculpted legs, releasing tension in the hips. Practice Lunge Pose regularly and you may be able to raise your arms up and arch your back, engaging your entire upper body for a full body pose.

Sometimes in life, the only available form of transportation is a leap of faith. But soon the doubters appear to shut us down and freeze us up. “It’s impossible!”, screams pride. “It’s risky!”, declares experience. “It’s pointless!”, offers reason. And somewhere in the deep and mysterious chambers of our heart, a teenie tiny voice rises and whispers softly, “Give it a try”

God tells us…

…”do not fear for I am with you” Isaiah 41:10

As we lunge forward in Lunge Pose, let it be the outer expression of our heart’s willingness to take that first step of faith.

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Directions:

Step forward with your right foot and gently bend over it. Lower your hands or fingertips to your mat for balance and support. Keep your forward knee directly over your foot while straightening your back leg. Sink your hips, relax your shoulders and soften your collarbones. Inhale and exhale long and deeply for 1 minute. Then, try your other leg.

For a more intense stretch, lower your back knee and the top of your foot to your mat. Inhale long and deeply, remaining in Lunge Pose for 1-3 minutes. You may also stretch your arms up and arch backwards, also inhaling and exhalinh long and deeply.

Lay down, relax and breathe long and deeply. Where might you be leaping forward in your life?

xxoo

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