Dr. Alexandria Salerno

Spring has arrived! From a movement and biological perspective, this means our bodies are yearning to get outside and get moving again. Just like the buds on trees and animals climbing out of hibernation, we all have an innate desire to be active when the weather warms. This spring in particular, when the past year has felt like an entire winter, many of us may be eager to invite spring energy into our own lives; both physically and emotionally.

When we consider our emotional world in the springtime, we might notice an increase in anxious energy or feelings of overwhelm from whatever we may have been holding onto in the prior winter months. The emotional parts of us need an energy reset and release just as much as our physical bodies! Research continues to provide evidence towards the mind-body connection and the importance of finding practices to maintain physical and mental wellness.

Alongside supportive services like therapy, the practice and principles of yoga offer an abundant route towards developing a new sense of liveliness balanced with grounding and ease, paralleling the season of spring. Yoga as a well-rounded practice can support both the physical and emotional aspects of our lives.

Yoga in general is a practice of self-awareness and learning how to listen to your needs: mentally, emotionally, and physically. One of the wonderful elements of yoga is that the practice incorporates more than just the asana practice (physical movement), but invites in other practices to allow us to feel energized and grounded.

Here are ways you can practice yoga this spring season:

Physical Movement

Yoga Asana

The most common element of the yogic tradition is known as asana, which is typically practiced in a sequence of physical poses taught by a certified yoga instructor. One of the main uses of the physical practice is to help your mind and body communicate with one another and allow for an experience of creating and releasing built-up energy that might otherwise feel like strong and uncomfortable emotions.

Visit YouTube or sites like DoYogaWithMe.com to find a variety of levels and styles of yoga practices that will best meet your needs!

Mindful Walking

Another accessible and enjoyable practice that goes beyond the traditional postures is mindful walking. Consider leaving your devices at home and take some time to walk in your neighborhood or nearby forest preserve as a way to disconnect from the virtual world and reconnect with the natural world. Spring is thriving, so you’ll have a few beautiful budding trees to enjoy!

Exercise-of-choice

If yoga postures and walking are not your choices of physical movement, go with what you know and love! As we know, movement of any kind is going to be important for your overall physical and mental health. Find what excites you to get you moving.

Mindfulness

Mindful Breathing (Pranayama)

Another way to self-regulate and find balance in your day is to practice mindful breathing, which is also known as Pranayama in the yogic tradition. There are several pranayama practices, but a great place to start would be with Sama Vritti or Equal Breath.
Sama Vritti tutorial:
https://www.youtube.com/watch?v=JaT8X4ljYC0&ab_channel=bloomyogamd

Meditation

Whether you already practice some form of meditation or would like to give it a try, there are plenty of apps and resources to help guide your practice. In general, meditation can be a great way to help develop self-awareness and to assist in easing any physical or emotional discomfort. Guided meditations are a great place to start! Check out apps like Insight Timer or Calm to get a sense of what types of meditations you might be interested in using for your practice.

Self-Nourishing Routine

In addition to movement and mindfulness, establishing a routine may be another approach to improving and maintaining mental and physical wellness. Because everyone’s lives and family dynamics are different from one another, the way you establish a routine for yourself must be unique to your life. Establishing a minimal, but meaningful, routine may keep the day feeling more manageable and enjoyable. Consider small practices in the morning and evening to set up and unwind your day. The most important component of creating a routine that is self-nourishing is to identify what activities in your life feel grounding, soothing, enjoyable, and accessible.

Yoga as a holistic approach to physical and mental wellness can include a variety of practices that suit your needs and interests. Any practice you choose, especially if it’s an activity you enjoy, will provide support to you and your overall health. In times like these, we could certainly use all the support we can find. Carving out time to create and integrate a few daily practices have the potential to invite in spring energy coupled with grounding and self-regulation.

Happy spring with sights set on better days ahead!