Dynamic Movement

Utkatasana (Chair Pose or Fierce Pose) is a vibrant standing pose that strengthens the lower back, tones the torso, thighs and legs while uplifting the spine. Utkat is translated as intense or powerful.  Asana is translated as pose/posture. This standing pose brings balance into the body, and determination into the mind. A gentle tuck to the pelvis supports the low back. A round of 3-5 full body breaths is a good place to start with holding more challenging poses. As you breathe in and out, your heart rate will most likely increase to adapt to the physically demanding shifts within your body. This image is shown with a folded blanket under the feet for extra support within the pelvis, hips, and knees.

The practice of moving, breathing, and meditating have the power to adjust our heart rate. Heart rate variability is a measure of the variation in time between each heartbeat, it is controlled by our autonomic nervous systems. Purposeful fluctuations of heart rate through dynamic movement alternating with rest trains your body to circulate oxygen and blood more efficiently, which helps lower blood pressure, cholesterol, and increases your metabolism. When we look at the way our nervous system reacts to work, stress, emotions, thoughts, or feelings, we are better able to understand the shifts in our sympathetic (fight, flight, or freeze) and parasympathetic (rest and digest) nervous systems, which directly affect our heart rate variability. This is why the practice of yoga is so beneficial, it brings balance to our body, mind, and heart. 

Deepen into the pose by bending into hips, knees, and ankles. Use your breath as a guide.

Explore movment within the pose, add in a twist (alternating sides) lifting up and out of the waist. 

After transitioning into a more supportive or restful position, breathe naturally for 3-5 minutes. After a few moments of rest and easeful breathing, your body will adapt and adjust your heart rate. Check your radial pulse by placing two fingers over the thumb side of your wrist. Use a stop watch to count your heart beat for a full 60 seconds. 

Take time to check your pulse at different points of activity and rest throughout your day will determine your heart rate variability. 

If you are interested in learning more about the autonomic nervous system, I found Krista Tippett's most recent On Being podcast 'What's Happening in Our Nervous Systems?' to be helpful in understanding the physiological effects of living in a pandemic year and how it relates to our mind-body connection.

Virtual Slow Flow Yoga

Wednesday

730p-845p ET

This is a pay as you can class ($5-$15)

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Stay safe, move slowly guided by breath. Listen to the language of your body.