Enjoy this 30 minute Daoist yoga sessions for your major muscles and nerves.
Flow with your breath through the sequence and release into your mind.
Practice yoga with Elliot!
Yoga with Elliot | Episode 3:
Beginner/Intermediate Yoga Class
Postures (asanas) for weight loss and mental health.
You can tell I am a little bit chunky in this video and I like to gain weight during the winter to stay warmer. I’ll get back into really really good shape later; eating a lot during the winter is a favorite past-time of mine.
This video is for people who are interested in yoga, but haven’t really experienced it yet. Anyone that is in a high stress environment, or that has to drive a lot or sit at a desk during the day. It is very general and focuses on major muscles groups, such as hamstrings, quadradus lumborum, shoulders, hips, glutes, lower spinal erectors, quadriceps and inner thigh muscles.
Yoga is Healthy, practice a lot to cultivate Santosha, happiness.
Most will find this to help release some of the cortisol from the major muscle groups in the body; but I would imagine that military professionals, police officers, firefighters, doctors, and nurses, as well as other people in high-stress environments can benefit a lot from yoga’s ability to process stress[1]. Cortisol is stress hormone and it is stored in the blood stream in muscles. With focused and meditative breathing holding postures and flowing through sun salutations can greatly improve sleep quality, relieve cortisol from the blood stream, enhanced coping, self-efficacy and positive mood[2]. Further, on evaluating the published studies, it is concluded that sleep and cognitive functions are optimized by yoga practice, which brings about changes in autonomic function, structural changes, changes in metabolism, neurochemistry and improved functional brain network connectivity in key regions of the brain.[3] Yoga practices can increase multiple neurotransmitters and hormones such as GABA, serotonin, and dopamine—all natural anti-depressants. [4] The practice of Yoga improves sleep architecture and mental well-being in young and middle-aged adults. [4]
“Yoga also boosts the innate antiviral response and brain health by enhancing natural defense genes and microRNA-29c expression. Notably, it activates telomerase, linked with cellular longevity, and promotes nitric oxide synthetase and neuroprotective gene expression, implying benefits for ocular health. In addition, yoga fosters DNA repair and cellular integrity maintenance by increasing oxoguanine glycosylase one protein and p53 gene expression.”[5]
What this means is that yoga helps your body to repair itself neurologically; in the brain neurological complexes that are required for sleep and the immune response and the body’s response to invasive micro-organisms. Eyes are generally thought of as a part of the brain; it is very interesting to see that this somewhat vulnerable area of the human body is augmented with inversions such as downward dog.
This 30 minute yoga class will get you relaxed and focused. The sequence is very balanced, in my opinion. Hold poses for longer! Experiment with your bodies endurance! And also be gentle and take it easy when you feel like you should.
Asanas and descriptions, some modifications
the yoga I practice is purely physical. Sometimes I end a class with a reading or something I am thinking, but I try to keep my teaching neutral.
- Tadasana – standing with intention in the feet
- Step back lunge
- Lizard Low Lunge
- Plank
- Chaturanga – specifics about alignment
- Half Lift – more alignment
- Forward Fold – release your neck and jaw and head
- Chair Pose – stabilize
- Warrior 3
- Lunging
- Pyrmaid Pose
- Triangle Pose
- Dragonfly Twist (make sure you get this on the second side!!)
- Standing splits
- Goddess Pose
- Meditation
- Savasana
References:
- Science Direct – Yogic meditation improves objective and subjective sleep quality of healthcare professionals
- De Gruyter – Using the Biopsychosocial Model to Understand the Health Benefits of Yoga
- National Library of Medicine – Sleep, Cognition, and Yoga
- MDPI – (Medical Yoga Therapy – read this!!!)
- International Journal of Yoga – Beyond the Mat: Exploring the Potential Clinical Benefits of Yoga on Epigenetics and Gene Expression