Blog Enntry 1: Post Spring Recess
This
section is for you to continue stretching on your own. The stretching
session has three parts: warm up, alignment and stretching yoga style.
It is an honor system, so I trust you will stretch in order to improve
your mind-body connection, relax and experience peaceful and quiet
happiness in the midst of the challenges we are all facing.
You will watch some videos that will add to your knowledge of stretching yoga style.
You will explain the benefits of stretching for the mentioned muscle groups.
You will watch some videos that will add to your knowledge of stretching yoga style.
You will explain the benefits of stretching for the mentioned muscle groups.
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I - Video
(20 min)
I. Body Work: working the body to affect our global functioning. It has different components:
Physical Postures
Stretching Exercises
Movement Exercises
Breathing Techniques
Relaxation Techniques
II. Self Regulation: Our ability to control our internal stress response and our emotional response. This is reflected as resilience to stress and equanimity in the face of emotions, which lead to psychological self-efficacy.
III. Cultivation of Mind-Body Awareness: The sense of feeling and experience what is going on with the body and to experience what is going on mentally. It is to be able to observe the flow of thought. This cultivation of mind-body awareness leads to an increased mindfulness which can change behaviors in a very positive way.
IV. Experiencing Deeper States: These are transcendent states, even if for a short term; these are experiences you get through meditation that can be transformative to people, as they bring them to positive goals in life that improve and enhance life meaning and purpose.
Summary
The most important scientific principle on which yoga is based is prana with space. We need to create that space in the body; we need to create that space in the mind.
When one's mind in clogged with thoughts they need to be removed through meditation. Similarly, in the body, when one is doing asanas, we stretch the body to create that much needed space, which is equivalent to inter-cellular space.
When space is made, prana flows, when there is prana, there is wellness. Thus, yoga establishes connections in the body that move energy and information through channels called nati.
This energy and information is called prana and chita. The psycho-physiological effect to the practice enables people to manage their stress response.
Breath is the most available tool one has to control stress response and it can happen with every breath one takes allowing one to fully expand one's lungs. This reduces blood pressure which is controlled by the sympathetic nervous system, which is a messenger of the stress response.
As one goes from one posture to another, one creates challenge that our mind has to constantly deal with, which makes one to active the pre-frontal cortex to redirect attention, one regulates one's breathing, which reflects on the sympathetic nervous system and life in general.
Therefore, yoga allows one to control the mind. The more control of the mind one has the more power one has to control one's physiology, where one is in the world, and how one connects to the world, which happens through the nervous system.
When one's mind in clogged with thoughts they need to be removed through meditation. Similarly, in the body, when one is doing asanas, we stretch the body to create that much needed space, which is equivalent to inter-cellular space.
When space is made, prana flows, when there is prana, there is wellness. Thus, yoga establishes connections in the body that move energy and information through channels called nati.
This energy and information is called prana and chita. The psycho-physiological effect to the practice enables people to manage their stress response.
Breath is the most available tool one has to control stress response and it can happen with every breath one takes allowing one to fully expand one's lungs. This reduces blood pressure which is controlled by the sympathetic nervous system, which is a messenger of the stress response.
As one goes from one posture to another, one creates challenge that our mind has to constantly deal with, which makes one to active the pre-frontal cortex to redirect attention, one regulates one's breathing, which reflects on the sympathetic nervous system and life in general.
Therefore, yoga allows one to control the mind. The more control of the mind one has the more power one has to control one's physiology, where one is in the world, and how one connects to the world, which happens through the nervous system.
a) Based on what is expressed in the video, the summary above, and your own experience, write a paragraph in which you explain how stretching affects the mind-body connection.
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II. Summarize
the benefits of stretching on the following muscle groups:
- Neck Flexion/Extension Stretch
- Neck Lateral Flexion Stretch
- Latissimus Dorsi and Posterior Deltoid Stretch
- Triceps Stretch
- Shoulder Rotator Stretch
- Pectoral Stretch at 90 and 120 Degrees
- Bicep Stretch
- Supraspinatus Stretch
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This section is for you to continue stretching on your own. The stretching session has three parts: warm up, alignment and stretching yoga style. It is an honor system, so I trust you will stretch in order to improve your mind-body connection, relax and experience peaceful and quiet happiness in the midst of the challenges we are all facing.
III. WARM UP
Body Warm Up (6:19 min)
Let us do our isolation warm-up routine as we have done in class:
neck
shoulders
arms
torso
hips
legs
ankles
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IV. Alignment
Body Alignment (2:00 min)
Close your eyes
Imagine a string pulling you from the top of your head up towards infinite
Elongate of your neck
relax your shoulders
Imagine gravity is pulling you towards the ground, from the bottom of your feet downward
Inhale and on the exhale press your abdomen against your spine
Flatten your back
Tuck in your rib cage
Rotate your shoulder so that the align with your hips
Bring your tailbone slightly forward
Soften your knees
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V. Stretching
(20:18 min)
a) Follow the Routine
b) Try to memorize this routine since you will be recording it as you do it and posting it at the end of the semester.
c) Describe briefly, in writing, how you feel when you are done.
a) Follow the Routine
b) Try to memorize this routine since you will be recording it as you do it and posting it at the end of the semester.
c) Describe briefly, in writing, how you feel when you are done.
a) Incorporating stretching into my daily routine has helped strengthen my mind body connection. Through yoga, I have been able to better establish the link between mental well-being and physical condition. Yoga allows people to self regulate and experience deeper states. Increased ability to self regulate allows people to regulate their stress and their emotional states. Additionally, yoga allows people to focus on their goals and find greater life purpose. The practice of yoga utilizes breath and space in the body to create space in the mind. The creation of space allows energy (prana) and information (chita) to flow which has a psycho-physiolgical effect on people. Yoga challenges the mind because each position requires focus and concentration. Daily stretching has the potential to create positive mental and physical changes in practitioners.
ReplyDeleteII. The neck flexion stretch helps loosen the posterior neck muscles and reduce tightness. The neck lateral flexion works the side muscles of the neck that connect to the ribs. This stretch also helps loosen neck muscles and reduce tension. Stretching the latissimus doors and posterior deltoid help support good posture. Stretching the triceps helps improve flexibility, lengthen muscles, and increase range of motion. Additionally, it can help prevent tight muscles, loosen connective tissue, and boost circulation. The shoulder rotation stretch can help improve the mobility of the shoulders. Completing the pectoral stretch at 90 and 120 degrees helps keep the pectoral muscles flexible and improve posture. Stretching at 120 degrees allows for a deeper stretch and help overcome rounded shoulders. The bicep stretch helps increase flexibility and range of motion, receive tension, and help prevent injury. Stretching the supraspinatus, a key to stabilize several muscles in the back and shoulder, improves posture and reduces head and neck pain.
V) Stretching
Stretching allows me to work on my mind body connection. Additionally, it allows me to work on my flexibility and maintain good posture. During this quarantine, it is very important to stay moving. During times of uncertainty and stress yoga can help regulate emotional states. I am trying to stretch everyday and make it part of my day routine.
-Amelia Llerena
Question: Based on what is expressed in the video, the summary above, and your own experience, write a paragraph in which you explain how stretching affects the mind-body connection.
ReplyDeleteAnswer: Stretching is key to cultivating a healthy and strong mind-body connection. When one stretches, it allows the body to feel and create “prana with space,” which creates a feeling that the mind must then process. As explained in the film, stretching and doing asanas creates a space in both the mind and body. This space allows for energy to move through the body, and for the mind to declutter its thoughts and process what the body is feeling. Decluttering one’s thoughts significantly decreases a person’s anxiety. The brain structure changes over time when someone practices yoga and meditation. When someone focuses their attention on stretching, meditation, and yoga, the brain changes in a way that allows it to manage stress better. The video then explains in a biological sense that the activity of our genes and major neurotransmitters in the brain reflect the benefits of practicing yoga and meditation. This is because stretching challenges the mind by activating the pre-frontal cortex to redirect its attention and control one’s breathing, which reflects on the sympathetic nervous system, which directs the body’s involuntary response to stressful situations. Thus, if one is able to control their body, he or she is also essentially able to control their mind. This is a powerful tool to use throughout life, as most illnesses are related to stress.
Question: Summarize the benefits of stretching on the following muscle groups: Upper Body
Answer: These muscle groups focus on the neck, back, shoulders, and biceps. Stretching any muscle group is beneficial because it increases the circulation of blood to various parts of the body. It also reduces muscle tension and increases the range of movement in the joints. People often hold onto a lot of stress and tension in their upper body, particularly their neck and backs. Most people have poor posture from sitting in one place too long and hunching over their computers or desks. Therefore, by stretching the neck and back, it creates an awareness in one’s body to be more conscious to keep a straight posture, release tension in one’s neck, and relax. Stretching the upper body will also help prevent potential injuries in the future; this is significant because back and neck injuries can inhibit a person’s life in major ways if the injury is severe enough.
Question: How do you feel when you are done with the stretching routine?
Answer: I did the stretching routine as soon as I woke up this morning, and I thought that it was a wonderful way to start my day. These past few days have been extremely stressful while trying to figure out online classes and adjust to living at home again. In the beginning of the routine, I did feel a little tired and groggy. However, by the end, I was almost lost in doing the routine, forgot that it was part of my “schoolwork,” and simply felt as though I was moving in ways that felt best for my body to wake up and create space. I was able to clear my mind and not think about the many tasks I had ahead of me, which I really appreciated.
Rami Mahmoud
ReplyDeletea) Based on what is expressed in the video, the summary above, and your own experience, write a paragraph in which you explain how stretching affects the mind-body connection
As described in the content and through my personal experience, it is evident that stretching directly ties to the mind-body connection. It creates a special space in the mind that in today's times, is difficult to possess by default. I have found this to be the case in my experiences as well, where when I stretch, I feel the manifestations of that space. I feel myself at ease, present, and content as the troubles of my mind are overpowered by this sacred space. In turn, as described, we receive physiological benefits. Ultimately, stretching allows us to manage our stress response along with the numerous other benefits that result from the mind-body connection that comes along with the practice.
II. Summarize the benefits of stretching on the following muscle groups:
Stretching the neck is essential because the neck muscles easily tighten through our day to day routines via incorrect posture, lifting heavy materials, and exercise. Loosening these muscles up proves beneficial to our posture, mobility, and more. Stretching the Latissimus Dorsi and Posterior Deltoid is important for back mobility and in turn, overall mobility. These stretches relieve tension and tightness in the back and also yield a postural benefit. The triceps stretch allows for better extension and reduced muscular tightness. The Shoulder Rotator Stretch and Pectoral Stretch at 90 and 120 Degrees help relieve tightness in these areas, in turn, helping balance posture, preventing anterior tilting and other postural problems. Finally, the Bicep Stretch and the Supraspinatus Stretch help with mobility and flexibility of these muscles. Overall, these stretches all yield similar benefits and as a whole, they help keep the upper body more fluid, flexible, and promote better posture.
c) Describe briefly, in writing, how you feel when you are done.
I feel great. I feel looser and more flexible, physically and mentally, and more present. I definitely experienced the mind-body connection; I am feeling calmer and more grounded. The routine was awesome and a great start to my day. As someone who partakes in strenuous weight-lifting on a daily basis, stretching regularly has already created a noticeable improvement in my mobility.
- Rami Mahmoud
a) Based on what is expressed in the video, the summary above, and your own experience, write a paragraph in which you explain how stretching affects the mind-body connection.
ReplyDeleteThrough my own experience and from viewing the video content, the best way I can describe the mind-body connection from yoga or stretching is through 1) creating space in the mind and 2) forcing your mind and body to focus on exact procedures and breathing exercises for extended periods of time. These two primary activities or functions, if done over time, seem provide the strength and ability to successfully cope with neuroticism and deal more calmly in situations that cause the body to release cortisol-like work, social anxiety, or school. In my interpretation, it is the combination and freeing the mind of subconscious baggage/thoughts in conjunction with forcing a constant flow state of focus that leads to this mental resilience. I would also mention that, every time I have stretched, I have felt a strong sense of excess energy in the body. I think, after viewing the content, that this is because I was able to free my mind but also give engage in a soft consistent focus.
II. Summarize the benefits of stretching on the following muscle groups:
In a general sense, stretching the upper body seems extremely important as it will create a precursor for blood flow throughout the day. This is important because many people don't naturally engage their upper body as much throughout the day due to their jobs or routines. In my own experience, the neck is one of the primary places I feel tension, leading, many times, to extended headaches or neck pain. Stretching the neck is so important to relax that connection between your body and mind, improve posture, and maintain an effortless focus throughout the day. Going off of that, stretching the Latissimus Dorsi and Posterior Deltoid also have a tremendous affect on your posture. In many cases, going too long without stretching while operating in a similar position or engaging in stressful exercise can build up a lot of stress in this muscles and your spine. Stretching the triceps and biceps helps to lengthen muscles, increase flexibility, increase blood flow, and provide wider range of motion. The shoulder rotator and pectoral stretch help to facilitate a full 360 degree range of motion, healthy shoulders in case of injury or stress, and good posture from your pectorals. Lastly, the Supraspinatus Stretch movement itself puts you in good posture, increases flexibility in your shoulders substantially, and realigns your spine.
c) Describe briefly, in writing, how you feel when you are done.
I did the exercise immediately before eating lunch this afternoon and it, surprisingly, gave me a good deal of energy. I experienced a sense of calm and really detached from my school assignments during the exercise (which is definitely a positive for me). In terms of physical senses, I find it interesting how I can naturally notice the positive flexibility of stretching by just taking a walk or being in a standing position for sometime after the exercise. Overall, I felt substantially more fluid and excited to take on the rest of the afternoon. I am excited to implement some of this as part of my daily routine.