HEALTH
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By Janel Norton, Yoga Specialist / O2X
No matter where you live, first responders all reside in the same state: the state of being sympathetic. Being able to perform physically and mentally in a job that deals with life-or-death decisions daily can take a huge toll on our bodies and our minds. And when the nervous system experiences these traumatic events, it needs to process them. In the groundbreaking book “The Body Keeps the Score,” Dr. Bessel van der Kolk explains how we record all of our experiences through our senses, and if we can’t fully process them, they can become “stuck” as issues in our tissues and cause all sorts of havoc later. Thankfully, we have some tools that can help us mitigate and even thrive as first responders. We all know that exercise, a great regulator for the nervous system, is necessary in order for us to perform our jobs. And one form of exercise that can benefit first responders at any age and stage in their lives is yoga. Yoga is unlike any other form of exercise in that it creates a profound awareness of the connections between breath, body, and mind. And it is an adaptable practice, meaning there are profound benefits to be reaped depending on what you need that day. There are many styles of yoga, from a restorative stretch to a soul-crushing hot
power flow. Some days we need strength, some days we need peace. By knowing and listening to your body and taking into consideration the demands of the job, each practice can be tailored to correct imbalances, increase functional strength and flexibility, and make mental gains to keep you operating at your peak. A good place to start is with our legs. They are inherently strong for mobility, but underusing them or being seated for long periods can lead to tight hip flexors, shortened muscles, and weak stabilizers. Yoga helps create functional leg strength and flexibility by training muscles to work together, reinforcing joint action to support the whole body. There are 84 Asanas (postures) that help create awareness within the mind/body, including ones that focus on legs and hips. Find stillness and hold each pose for five to ten full breaths. As you breathe in and out using full diaphragmatic breaths (in through your nose, out through your mouth), notice where you are holding tension in the body. See if with each inhale you can create space in the tightness, and with each exhale try to soften and release tension. Find ease. Flow through the five-posture sequence on one side, then switch to the other. When finished, pause for 10 breaths in a standing position with eyes softened or closed, and notice sensations in the areas you just worked. Notice the open space and strength you created.
warrior one OPENS HIPS, CHEST AND SHOULDERS, OPENS WHOLE FRONT AND SIDE BODY, IMPROVES CIRCULATION, CREATES STABILITY AND FOCUS. From a standing position, put your hands on your hips and step your right foot back and angle back toes about 60 degrees. Keeping hips squared, exhale and bend your left leg, knee over ankle. Inhale to extend your arms overhead, eye gaze follows. 80
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