Niyamas: Individual Disciplines that Support Us

Yoga is a philosophy or a way of mindfully being. Patanjali’s Yoga Sutra’s lay out a sort of road map as to living in a way that benefits your well-being. The Niyamas (individual disciplines) are one of the 8 limbs of Ashtanga Yoga. The teachings of Niyamas consists of:

• Tapas = effort (it takes to change a dysfunctional pattern)

• Santosha = gratitude (great for our immune system and overall health)

• Saucha = cleanliness (external and internal = maintenance of our environment inside/outside)

• Svadhyaya = self-study (could be the understanding of what brings us joy or what our dysfunctional patterns are ==WE ALL HAVE THEM!)

• Isvarapranidhanani = faith (could be in God or depending on what speaks to you... something bigger than ourselves like Grand Canyon, ocean) Think of the AWE and Wonder you feel when you look at the stars or the ocean. The potential for sweet surrender exists in that moment of recognition.

The teachings tell us that when we practice these individual disciplines, it serves us right here and now. This system is not set up as a reward (if you do these things, you will be rewarded later). It is a beautiful blueprint, an architectural masterpiece towards living mindfully and joyfully.

Here's to living fully and moving our bodies with breath! May we move/breathe like the jellyfish moving effortlessly through the ocean.

Vagus Nerve “Your Love Nerve”

What is the vagus nerve and how can we work to tone a strong vagus nerve through our yoga practice and meditation?  

Here’s how working with deep diaphragmatic breathing cultivates a strong vagus nerve. The vagus nerve has big implications for our health. Remember, working with the breath in general is powerful because breath is the deepest movement pattern we have!! Enjoy!

An overview: 

• VAGUS NERVE = Latin for “wandering”

• “Love Nerve” in your body

• Starts at the top of the spinal cord, runs down the torso, inserts through the diaphragm, and drops down into spleen and liver

• Bundle of nerves that help you to:

  • Vocalize

  • Nod Head

  • Empathize (co-ordinate gaze) - release of oxytocin
    Practicing empathy is a skill.  It is so important to see from another person’s perspective.  To do this means that you will have to allow yourself to be vulnerable.  

  • Coordinate interaction between heart rate and breathing 

  • Mammalian (emotional connections)

Why is working with the vagus nerve important for our health? 

Vagus nerve is connected to a: 

1. Stronger immune system response

2. Regulates inflammation response

3. Controls some liver/digestion response

Cultivate through exercise, meditation, deep diaphragmatic breathing (this style of breathing stimulates the VN and signals the nervous system to relax)

Toning Vagus Nerve: 

• Breath slowly (diaphragmatic)

• hum/sing your favorite song

• Wash your face with cold water

• Meditate on loving-kindness

• Maintain a healthy gut

Resource:

Greater Good Science Center video:  Dacher Keltner on the Vagus Nerve