Bahamasair inFlight Magazine - 'The Arts and Entertainment' Issue Oct-Dec 2022

YOGA AND THE ART OF WELLNESS

By Alexandra ‘Bahayogi’ Kaufmann Photographs Courtesy Of Elijah Sands

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n a 2015 National Health Interview Survey, 94% of people who practice Yoga said they invited Yoga into their life for wellness reasons and felt a better quality of life after doing so. With their newfound wellness lifestyle, thanks to Yoga, over 85% reported reduced stress, over 60% were motivated to exercise regularly, and over 40% were encouraged to eat healthier. With that said, what is wellness? And why is it important? Let’s dive into it.

Wellness is a form of self-expression—an art. Visualize your life as a blank canvas—with the right tools, you can create a masterpiece that brings you lifelong joy and fulfilment. World Health Organization (WHO) defines wellness as “the optimal state of health” and expresses it as “a positive approach to living”. Although commonly used interchangeably with “health”, the difference between health and wellness is that health is the goal, and the latter is the journey to achieving it. Long-term health is dependent on your connection and understanding of wellness. Our wellness directly influences our overall well-being, which is essential for living an authentic, happy and fulfilled life.

Wellness is multidimensional. More than just the physical, we also need to focus on the spiritual, emotional, social and environmental nuances on our path to optimal well-being. The spiritual pillar of wellness is not necessarily rooted in religion or faith (unless you choose) but more in the search for meaning and purpose of human existence. The active process of spirituality includes developing Metta. Metta, commonly used in the philosophy of Yoga, is the Buddhist concept of loving, kindness, compassion, understanding and love for yourself, others, and your surroundings. You can achieve this through meditation, prayer, volunteer work, and scheduling time for rest and reflection.

The emotional pillar encompasses the importance of self-awareness and self-acceptance. When we are emotionally sound, we are equipped to deal with stressful situations and are more likely to live through a lens of empathy. Some ways to support your emotional health are keeping a journal, practicing gratitude and breathwork, and seeking a therapist.

The social and environmental pillars of wellness focus on our impact on society and nature. We tend to be much happier when we form deep connections with our family and friends, and involve ourselves within our community. Awareness of our role in improving our natural environment and finding ways to maintain it can also significantly increase our well-being. Tune into these dimensions of wellness by spending time with family and friends, joining your community initiatives and setting healthy boundaries.

Lastly, the physical pillar of wellness emphasizes the importance of movement, nutrition and overall physical awareness. This pillar also expands on the importance of appreciating your body from the inside out. Heavy on self-care and self-love! With so many modes of movement, take time to explore the world of exercise to find what speaks to you. Exercise stimulates a healthy mind and body. Avoid a sedentary lifestyle by increasing physical activity in your everyday life, such as walking, cycling and practicing Yoga. Eating a balanced diet, drinking sufficient water and getting adequate sleep are great ways to promote physical wellness.

Are you looking for a medium of wellness to help you master peace? Yoga is a holistic and integral science of life that helps with your physical, mental, emotional and spiritual health. A holistic and comprehensive approach to health and wellness makes Yoga an ideal module for creating an optimal life. Through Yoga, we can strengthen and develop positive health, thus reaping many benefits such as increasing energy levels, awareness and intuition. Studies show Yoga has a more significant impact on enhancing mood and reducing anxiety than other forms of exercise. The reason? Yoga boosts the brain’s chemical GABA levels, which help calm nerves. Yoga “health insurance” is achieved by normalizing the perception of stress, optimizing the response to it and releasing pent-up tension effectively through various Yogic practices. In other dimensions of wellness, Yoga helps with balance, strength, flexibility, deepening personal spiritual connections and creating community.

Now, Yoga is being practiced as an additional healthcare practice. As a result, the number of Yoga practitioners continues to rise tremendously. Yoga practice is considered a panacea for a meaningful life and living. Moreover, its orientation to comprehensive health, both individual and social, makes it a worthy practice for people of all religions, races and nationalities. From ancient times to the present, millions and millions of people have benefited from yoga practice, which was preserved and promoted by teachers and practitioners of the art of Yoga.

If you’re looking to dive into wellness with a Yoga practice, give this beginner’s yoga sequence a try!

YOGA AND THE ART OF WELLNESS

BEGINNER YOGA SEQUENCE

1 Easy Pose, Sukhasana

1. Start from a seated position. Sit on a yoga mat, blanket or bare floor with your legs extended outward.

2. Cross your legs. Slowly cross the legs at the shins, with one leg on top of the other.

3. Widen your knees. Then position each foot beneath the opposite knee (cross-legged).

4. Relax your arms. Place your hands on the knees with your palms down or bring your hands together at your heart centre.

5. Straighten your back. Balance your body weight across the sit bones and press the buttocks into the floor, mat or blanket.

6. Soften the neck and gaze ahead.

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2 Breathwork, Pranayama

1. Start in a seated posture. Bring one hand to your stomach and the other to your chest.

2. Settle in. Soften your face and lower your shoulders. Sit up tall and root your sit bones into your mat.

3. Close your eyes. Take a deep breath into your nose and count to four. Hold for a four count. Exhale through the nose for a count of four. Continue for four rounds.

3 Cat/Cow Pose Marjaryasana/ Bitilasana

1. Start from a tabletop position. Come to your hands and knees with your wrists directly under your shoulders and your knees under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart.

2. Inhale. Lower your stomach to your mat as you lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears.

3. Exhale. Draw your belly to your spine and round your back toward the ceiling. Spread your shoulder blades across your upper back. Release the crown of your head to your mat.

4 Child’s Pose, Balasana

1. Start from a tabletop position. Reach your hips to your heels and extend your arms in front of you.

2. Rest. Rest your forehead on your yoga mat and relax your neck. For added comfort, consider placing a blanket, bolster, pillow or your hands beneath your forehead. Close your eyes and relax your jaw.

5 Hero’s Pose, Virasana

1. Start on your knees. Kneel with your shins on the floor, thighs perpendicular to the ground and knees together.

2. Widen your stance. Keeping your knees together, slide your feet slightly more than hip-width apart. Press the tops of your feet flat onto the floor.

3. Lower to the floor in the space between your feet. If your calves are in the way, use your thumbs to pull your calf muscles toward your heels gently. If your bum isn’t reaching the floor, place a yoga block between your calves for additional height and support.

4. Roll your shoulders. Roll your shoulder blades away from your ears, lengthen from the tailbone and lift your sternum proudly. Rest your palms face down or up on your thighs.

6 Puppy Pose, Uttana Shishosana

1. Start in child’s pose or tabletop and bring your knees together.

2. Walk forward with your fingertips and bring your chest onto the mat.

3. Lift your hips high toward the ceiling, open the chest and bend the back. Aim to stack hips over your knees.

7 Sphynx Pose, Salamba Bhujangasana

1. Lie on your stomach. Place your elbows directly underneath your shoulder blades.

2. Press firmly into the legs. Root the tops of your feet into the mat and engage your kneecaps and quadriceps.

3. Lift the upper body. Press firmly into the palms of your hands and forearms and lift your upper body. Create space between your neck and shoulders and reach forward through the heart. Keep your gaze neutral and press yourself up to your comfort level.

8 Low Cobra, Bhujangasana

1. Lie on your stomach. Extend your legs and firmly root through the tops of your feet. Bring your legs to a hip-width distance.

2. Bring your hands underneath the shoulder blades. Hug your elbows into your sides. Prepare to lift your upper body and head.

3. Begin to lift your upper body. Press through the hands to lift the upper body and first come into a low cobra. Ensure that you are not pressing too much weight in your hands because you want to focus on strengthening the lower back muscles to lift gently.

4. Look slightly forward and up. Keep your gaze neutral but slightly facing up. Ensure the back of your neck is long to ensure proper spinal alignment.

Downward Facing Dog, Adho Mukha Svanasana

1. Start in tabletop. Walk the palms just out in front of the shoulders. Spread your fingers and root the backs of your knuckles and the circumference of your palms into your mat.

2. Raise up and back. Ground down into the palms, raise your knees off the mat while shifting the stomach toward the thighs. Lift the hips high as the legs straighten. Keep toes pointing forward. Create an inverted V posture with your body.

3. Keep a slight bend to the knees. When you’re ready, you can begin to straighten out your legs but do not lock out your knees.

4. Look towards your navel or gaze to your kneecaps.

Mountain Pose, Tadasana

1. Start standing. Place your feet parallel to each other; big toes come to touch with a sliver of space between your heels. Root through the four corners of your feet.

2. Stand tall. Draw your shoulders down and back. Shine through the crown of your head.

3. Bring your hands to heart centre. Close your eyes and settle in. UA

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