5 Tips For Easing Holiday Stress

by Janine Agoglia

This season tends to be packed: holiday parties, shopping, family gatherings, last minute chaos.

I hear many people saying, "if I can just get through the next few weeks...." This is a stressful time of year for many reasons, but it doesn't have to be. While stress always exists in our lives, and tends to amp up around the holidays, the experience of stress is all in the mind. Thankfully, because the experience is in the mind, we can learn to control and shift how we experience stress. It won't stop your Mother in Law from judging you, but it can shift how much you allow this to affect you.

Notice I wrote "allow." Our experience of stress is all about what we allow into our mental realm. The stronger a hold something has on you, the more it will affect how you feel. There is a saying:

"Ships don't sink because of the water around them.
They sink because of the water that gets in them."

If you allow what's happening around you to weigh you down, you will go down. If you let the stress that is around you stay around you, but not penetrate your boundaries, it won't have the same effect. This is sometimes easier said than done, but with practice, we can learn to better control what makes us crazy and what doesn't.

5 tips to managing stress:

1. Breathe. The number one thing that you can do for yourself to help manage stress is breathing. Breathing is something you can do in the moment when you are feeling stressed, or in anticipation of a stressful encounter. Taking 5 deep, slow breaths calms the nervous system and helps you feel more grounded in the moment. Try to have your inhale and exhale be of equal lengths, or try to exhale longer than you inhale. Intentionally breathing in and out through the nose is a great way to get back into your body and bring you into the moment; it is in the present where you find peace of mind.

2. Meditation. This practice helps us to be present and focus on what is actually happening. Sometimes we create our own stress by anticipating what could happen (even though it may or may not) or rehashing things that have already happened; this takes us out of the present and sends  us into the future or the past where we have no control. We can only control the present, so by practicing meditation we are teaching the mind to be here with what is actually happening. Letting go of our imaginings and ruminations helps us release anxiety and regret in exchange for a deeper sense of peace and calm. A simple meditation is watching your breath. Instead of controlling it or breathing in any particular way, you just notice what is already happening. When you find your mind being drawn to thoughts of the past or the future (like your to do list), pause and go back to noticing your breath. Try not to criticize yourself for letting your mind wander. The mind will wander. When you notice that it has, just bring it back to your breath. The process of noticing is what matters and what offers you that feeling of center. With practice, the mind wanders less and you are less bothered when it wanders. Start with a 3 minute practice once or a few times per day and notice how you feel.

3. Yoga and Exercise. Movement is key during times of stress. When you move your body, you release endorphins that make you feel good. Appropriate, moderate exercise can calm your mind and energize you so that you are ready to take on whatever needs to get done. Yoga is a great exercise since it incorporates breathing into movement, but going for a run or taking a spin class can improve your mood and your ability to cope with whatever life is bringing you. Too much exercise can add to your stress by raising cortisol levels, so pay attention to how you feel afterward. If you feel wiped out by your exercise choice, maybe choose something more mindful or meditative. The exercise you choose should be fun and should bring joy into your life. If it stresses you out to go to the gym, try something else, like dancing in your living room or going for a walk in the woods. Just move your body!

4. Procrastination vs Action. When we feel stressed, we often put off doing certain things because it's too much to handle right now. However, the act of procrastination actually creates more stress and anxiety, especially when you put things off until the very last minute. Having something hanging over your head creates a constant low level of stress that increases the more you put it off. Creating an action step, even a small one, can greatly reduce your experience of stress. Look at what you are putting off and see if there is one small thing that you can do toward completing your task. It might be as small as setting a time in your calendar to sit down and find a time to do the task. Once you are able to look at your calendar and figure out a time when you can do the task, schedule that. If you have a large task to do, break it into smaller pieces, then try to accomplish just one of those pieces. Suddenly this huge thing hanging over your head has far less power over you.

5. Journaling. Stream of consciousness writing (by hand) can provide you with an outlet for you feelings. You can write what you feel without censoring and you can often get to the bottom of why something is bothering you or, even better, what you can do about it. If it is a person that is bothering you or causing you stress, writing them a letter (that you never send) and telling them how you feel can often release the hold they have on you and give you a bit more insight on what it is that affects you so much. Understanding yourself and your reactions can be helpful when it comes to dealing with this person in the future. This is also a helpful exercise with letting go of past wrongs, done by yourself or other people. Forgiveness for yourself and others can lead to powerful healing within.

Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she stumbled upon Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life, on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.

In addition to being Director of Yoga at Lumina Mind Body Studios in Wayland and Natick, Janine is also a Licensed acupuncturist and Chinese herbalist who practices at Integrative Therapeutics in Natick. To contact Janine, please email her at acuyogamama@hotmail.com.  

Musings of a Yoga Instructor: Pilates Jumpboard

By Janine L. Agoglia

I have always liked the idea of jumping for exercise--jump roping or jumping on a trampoline. It's fun and a great workout! However, as someone who has given birth to 2 children (one of them almost 10 lbs!), my pelvic floor is not always cooperative. Even with years of doing kegels, practicing yoga and pilates, vertical jumping is something that I can no longer do without fear of "leakage."

Enter Pilates Jumpboard.

My biggest fear before trying this class was that I would have to be jumping continuously for an hour. Since I am not really a cardio-junkie, that had me nervous. I could swim for an hour, but not jump. I knew that the jumping was sliding horizontally with spring resistance, rather than jumping vertically (a large part if its appeal!), but endurance-wise I wasn't sure I was up for the challenge.

As a first timer, the teacher Kelley Kounadis welcomed me into the class and helped me set up the equipment that I would need. She was supportive throughout the class and frequently walked around to everyone, making sure they had what they needed, offering possible modifications when necessary, and generally cheering us on. The jumping was totally doable and varied with differnt spring tensions to target different muscle groups, different foot positions for landing and many things to do "in the air" before landing again. I was amazed at the minimal impact, since it is done barefoot. Some students were using a trampoline-like jumpboard for even less impact.

This class was So. Much. Fun.

Jumpboard is the best combination of low impact (but high sweat) interval training, focusing on the legs, glutes and core at different times, interspersed with Pilates Reformer exercises, targeting the upper body and other core muscles to give the lower body a break. The class ends with some more traditional Reformer leg work and stretching to cool down.

I left this class feeling energized and excited to come back and do it again (which I did!). I felt like my whole body got a workout but that I wasn't drained afterward. It was an incredible  balance of cardio, strength training, core stability and stretching.   

Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she stumbled upon Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life, on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.

In addition to being Director of Yoga at Lumina Mind Body Studios in Wayland and Natick, Janine is also a Licensed acupuncturist and Chinese herbalist who practices at Integrative Therapeutics in Natick. To contact Janine, please email her at acuyogamama@hotmail.com. 

 

Transforming the Fire of Summer with Your Yoga Practice

By Pallavi Nagesha

Summer is a season that comes with its gifts and setbacks. The longer days combined with school holidays make for perfect beach getaways, but with the rising temperature outside, you also need to combat the transformative heat within your body. According to Ayurveda (aah- your-vay-da: sister science to Yoga), Summer is considered the season of Pitta (pith-ta), a form of energy made up of fire and water that causes transformation (think of the acids in your stomach). The way you combat Pitta is by introducing opposing elements. Think of a forest fire. What would quickly and effectively put it out? When you introduce the element of space (lack of air) and earth (heavy, like sand), you can manage the surging heat.

Pitta in the body shows up as acidity, heat, restlessness and irritation, among other things. You combat these symptoms with compassion, acceptance, relaxed effort, and cooling practices. The seat of Pitta in a human body is the stomach and the area between the navel and the heart. Design a practice to work with these areas in the body to open, stretch, and cool.

Where to begin?

1. Atmosphere: See if you can create a dark, cool place for practice. Add soft, soothing music, or no music at all.
2. Breath: For a refreshed mind and body, avoid overheating with vigorous Pranayama, or breath practices, like Ujjayi. Keep to Dirgha (3-part complete yogic breath) and if you practice, Shitali (she-ta-lea) or Sitkari (sit-car-e). Breathe so quietly that not even you can hear it. During Asana practice, let out exhalations through the mouth and with a sigh. Another Pranayama that you can try is Candra Bhedana (chundra-bhey-dun-a: left nostril breathing).
3. Body: Your Asana practice should include deep stretching and relaxing, preferably done early in the day (before 10am). Incorporate many wide-legged postures and postures that create space in your armpits, side body, and groin. Include twists that wring out the seat of Pitta. For example, a practice can include Prasarita Padottanasana (wide-legged forward fold) with twists, Trikonasana (triangle), and Bhujangasa (cobra) among others. Add a longish Savasana with visualization techniques.
4. Mind: Engage in a letting-go meditation, something that soothes and allows the mind to settle. Keep your gaze inward, just behind your heart. Try a sound bowl meditation.

Challenge yourself to not push, while allowing freedom and creativity to blossom. Focus on the experience, not the outcome. Yoga is not a competition so don’t allow the postures to become stringent. Let each pose take shape and flow, gracefully and with complete contentment. And most importantly have fun!

Pallavi Nagesha teaches gentle yoga at Lumina Mind Body Studios in Wayland, MA and is a trained Ayurvedic Yoga teacher. To learn more about her practice, go to www.bhumikaarts.org or email her at director@bhumikaarts.org

Grounding and Presence

By Janine Agoglia

All my life I have spent time at the ocean. My grandmother used to spend every Summer in Ogunquit, ME and my family would go to visit her there. I remember walking the Marginal Way and spending time in the freezing cold water (although I didn't seem to care how cold it was back then). To me, the ocean meant Summer, Grandma, lobster and fun.

As I have gotten older, I still feel pulled toward the ocean, but now for different reasons. The ocean offers grounding, meditation and peace. You can't help but be fully present at the ocean: breathing in the sea air, listening to the crashing of the waves, watching the waves ebb and flow against the sand, feeling the water lap against your ankles, and tasting the salt on your lips if you dare enter the water (maybe in August). All of your senses are engaged at the ocean, pulling you fully into the moment and away from the swirling of your thoughts.

Click the link to see and hear the Ocean in Maine and take in a moment of peace.

I recently drove up to York, ME for a few hours as I felt the need to feel the ocean's power, experience it's grounding and find my way back to my center. It was a Saturday afternoon and the beach was relatively empty, as compared to the normal crowds of full Summer. I walked along the water's edge, spreading my toes into the sand, letting the (really cold!!) water wash over my feet and ankles. I disconnected from my phone and the internet for a few hours to just be. I watched the waves and let my mind go as I listened to the rhythm of them crashing. I watched people interacting with their children, dogs and each other. I took deep breaths as I sat, walked, closed my eyes, opened my eyes. I took it in with all of my senses.

There is something called "Earthing," which is basically walking barefoot and connecting to

nature, either at the ocean, in the grass, in the woods, or somewhere that your feet can touch the earth and reconnect you to nature. When you get out of your shoes, off of the pavement and feel the ground beneath your feet, your energy shifts. The rising chaos in your mind drops and you feel more connected and in your body and less in your head. Your breath becomes easier, deeper and you feel more present.

I left Maine in a much better state of mind than when I entered. I felt more at peace after my ocean meditation. I am grateful for the ocean and all that it offers.

Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she stumbled upon Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life, on and off the mat. 


Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.

In addition to being Director of Yoga at Lumina Mind Body Studios in Wayland and Natick, Janine is also a Licensed acupuncturist and Chinese herbalist who practices at Integrative Therapeutics in Natick. To contact Janine, please email her at acuyogamama@hotmail.com. 

Musings of a Yoga Instructor: Yoga Reaches Out Yogathon

By Janine Agoglia

The now annual Yoga Reaches Out Yogathon, envisioned and "birthed" by Sarah Gardner, started in 2010 to support Boston Children's Hospital and other yoga and child related charities. That first year I had been working in a yoga studio whose owner, Sue Cushing, was involved in the planning. I was excited to attend and be part of what I expected to be a fun day of yoga for a good cause. What I discovered was an incredible, heart centered event, of which the yoga was just a small part; I have gone back every year since.

That first year, a longtime friend of mine's baby girl was getting heart surgery at Boston Children's Hospital to repair a heart defect. Holding her in my heart and mind while practicing that first year helped me feel like I could do something to support my friend, when otherwise my ability to do anything or be useful was really limited. Practicing yoga in Gillette Stadium's Field House with, at that time, around 500 other yogis, all holding the same intention of sending love and support to children and parents at the Hospital, was an experience that one can only describe as inspirational. The love and positivity was palpable that first year and part of what has brought me back, year after year.

About 7 years ago I started bringing a team from Lumina Mind Body Studios, the Lumina Lotuses. The team size has varied over the years, but I remain committed to this cause, as I see the good that has been done because of it. I feel a personal responsibility as part of the yoga community in Massachusetts to continue to support this cause; there is no other event that brings yogis together as a community for the good of others, like this one does. This is a beautiful example of Seva, or Selfless Service, which is one of yoga's core principles. Putting yoga in action for the good of the community is what Seva is all about.

The Yogathon aided in the creation of and is the sole supporter of the Wellness Center at Boston Children's Hospital that offers free yoga, meditation, massage, reiki, acupuncture and zumba to parents of children staying as inpatients at the hospital.

http://www.childrenshospital.org/patient-resources/health-and-wellness

I cannot imagine the stress that those parents experience, wondering if their sick child will be okay. I see what my friend has gone through every 6 months at his daughter's cardiac check ups, waiting to exhale with the knowledge that she has been cleared for another 6 months. To help fund these services, is something that I can do to make a difference, not just to him, but to the numerous parents whose children stay at that hospital every day. As an acupuncturist, I see the daily cost of life stress on the health of my patients. But a parent with a sick child, like those in residence at BCH, that is a whole different level of stress and anxiety. For them to receive even a little bit of support will help them be much more present for their child. As the saying goes, "you can't pour from an empty cup."

This year was my 9th year attending and it was the best year yet. There was a great selection of New England presenters, and Rod Stryker, who "headlined" was the real deal. He spoke from the heart and shared why he was there and what this type of event meant to him. He brought humor and humility to his teaching and encouraged us Northeasterners to venture out of our comfort zone and OM together. Almost 1200 people changing OM together is a rare and wonderful experience. It uplifts your spirit and opens your heart. On a day that was all about "upliftment" and openheartedness, it was truly special.

I look forward to next year's 10 Yogathon. Who knows what magic we will create?

Click here to see a short video about what the yogathon is all about. Maybe you will be inspired to join us next year:
https://www.youtube.com/watch?v=pqlMsnxXYPQ&feature=youtu.be

Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she stumbled upon Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life, on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.

In addition to being Director of Yoga at Lumina Mind Body Studios in Wayland and Natick, Janine is also a Licensed acupuncturist and Chinese herbalist who practices at Integrative Therapeutics in Natick. To contact Janine, please email her at acuyogamama@hotmail.com. 

Complementary Practices: Practicing both Yoga and Pilates

By Janine Agoglia

I started practicing yoga (first Iyengar then Vinyasa) in 1995 toward the end of my dance career. I had resisted it for many years, but something drew me into a class one day and I was hooked. Around that same time I was working with dancer who was teaching Pilates; I didn't really know anything about it, other than it was a type of exercise that was popular among dancers. It was the first time I had heard of it, but I didn't try it at that time.

Fast forward to around 2005, I had been teaching yoga since 1998, and decided to see what this "Pilates thing" was all about. I took a few classes and couldn't figure out why there were so few repetitions. I could lift more, do more, there were certain exercises where I felt like I was just drawing circles on the ceiling with my leg; what was the point? But I kept going and as I kept learning, I realized that when I started to understand the purpose of each exercise and performed it correctly, it was really challenging! You'll often (now) catch me saying  "Pilates is really easy until you learn to do it correctly!" The exercises are very precise and target deep stabilizers, and until you can access those areas of your body, rather than just "muscling through," it seems too easy.

But what I noticed (and I mostly practiced mat Pilates at that time) was that I felt more connected to my core during my yoga practice. I could see the overlap in alignment cues between Yoga and Pilates, in terms of how, when and why to access certain muscles while holding the poses, and I was getting stronger and more physically adept in Yoga having practiced Pilates. This only increased when I started using the Pilates Reformer a few years later.

Similarities between Yoga and Pilates

• Both involve a physical practice in which you connect the breath with the movements that you are performing. While each type of breathing is different, the breath enhances the activity and helps keep you present.
• Both involve deep concentration and intentional movement. 
• Both have exercises/poses that are done bilaterally (to both sides) to try to balance the strengths and weaknesses in the body and move you toward symmetry. 
• Both are a great way to cross-train for other sports or activities (or general living). 
• Both can be done by anyone, at any age or fitness level, as there are always modifications.
• Both can be adapted for people with injuries, physical limitations or restrictions.
• Both can help improve your posture and improve how you feel in your daily life.

Benefits of Yoga for Pilates students 

Yoga is a great mind/body practice where your ability to focus and be present is as important as what you do with your body. Yoga is as much about the mind as it is about the physical practice. Through the practice of yoga you gain mental and physical strength and flexibility, as well as a deeper understanding of yourself. There is more stretching in yoga, so it can help with improving range of motion and flexibility. Like Pilates, you breathe with the movements (especially with Vinyasa Yoga) and use the breath to enhance your poses. Yoga breathing (Ujjayi) tends to be through the nose only with the purpose of keeping the mind present and building heat within the body. There are other types of yogic breathing (the practice of Pranayama), but this is the type most commonly practiced while moving. Yoga explores the spiritual through the physical practice, where you learn to let go of stress, let go of what doesn't serve you mentally and physically, and let go of reactivity. The practice can  help improve your body image and your sense of self, teaching you to find love and compassion for yourself and others. The mental/emotional benefits are just a side effect of the physical practice, if you are open to them.

Benefits of Pilates for Yoga students

Pilates focuses on the core but is a great full body workout. The precise exercises target deep muscles that support your body, giving you better posture and longer, leaner muscles. Personally I always feel taller after practicing Pilates (and at 5'2" I can use all the height help I can get!). Working from the center outward gives you deeper control over your body, which will translate to better balance, better functionality and better stability over all. When done properly, Pilates focuses on the deep stabilizer muscles so that you are not only relying on the big muscle groups to "push through" the exercises. As I mentioned before, it is possible to "muscle through" the exercises, but then you are missing the beauty of purpose of Pilates. The lower repetitions are to help you keep your precision of movement, feeling the deep core muscles, so that you move from your center, not just on your mat, but in your daily life. Strengthening these muscles allows you to do more with less.

Whether you are a Pilates student or a Yoga student, you might want to experiment with what the other practice offers. Yoga might offer you some peace of mind while Pilates might give you some more core strength. They are very complementary practices and each will enhance the practice, experience and enjoyment of the other.

Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she stumbled upon Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life, on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.

In addition to being Director of Yoga at Lumina Mind Body Studios in Wayland and Natick, Janine is also a Licensed acupuncturist and Chinese herbalist who practices at Integrative Therapeutics in Natick. To contact Janine, please email her at acuyogamama@hotmail.com.