Category: Ann Grace Yoga

Ann Grace Yoga, Grounding, Relaxation, Yoga, Yoga for Everybody

The Power of Savasana

Ann

What Heals You – A Seasonal Column by Ann Grace MacMullan published in The Swarthmorean, October 27th, 2023

“To everything there is a season, and a time for every purpose under heaven.”

Ecclesiastes, 3:1

The autumn leaves fall like embers, floating earthward with a fizzle. I imagine the tenuous connection between leaf stem and branch, growing more fragile – over days? Hours? Until that sweet moment of release, and the leaf is sprung free to its delightful descent. It’s the time of beautiful decay; a month in which to witness the beginning of the end. Winter is coming. How many autumns have you seen in your lifetime? How many times have you observed this elegant process of letting go?

Despite witnessing this perpetual change, this relentless turning of the seasons, we somehow think of our own lives as immutable, permanent. We hold on so tightly, to our health, homes, or families; and we can’t fathom letting “it” go. And so, when goodbye comes, we have never practiced it, and it’s unfathomable.

In yoga there is one posture, saved for the end of every session, which helps us practice this surrender to the divine. It’s called Savasana, or Corpse Pose. When I first started with yoga, this was actually my least favorite pose – I couldn’t lie there doing nothing! Alone in silence with my thoughts racing! But after years of yoga, it’s one of my favorite poses; and through its valuable teaching, I recognize it could be the most important one.

Try this powerful pose for yourself. Lie on the ground or your bed or couch and make yourself comfortable: pillows under the head and knees, a blanket for comfort, maybe even a lavender eye pillow over your eyes. Breathe in; then follow your exhalation all the way out. Feel the imprint of your body on the ground, and little by little, try to soften into the support below.

Take a breath in, and on the breath out, let go of one body part at a time, moving from head to toe. Imagine the earth receiving you, holding you. Stay for anywhere from five to ten minutes.

It’s clear to me when I practice this pose of letting go, I’m more than just a body. I can imagine myself dancing joyfully or flying like an eagle. My “me” becomes lighter. Some believe that this essence, soul, or true self, is in fact eternal and will live on beyond the loss of the shell we borrow for this lifetime. So while Corpse Pose helps us recognize that we have to let go of certain aspects of our human experience, lying on the ground doing nothing may also connect us with the bliss of the infinite.

Ann Grace MacMullan is a certified yoga therapist and teaches Chair Yoga and Gentle Yoga classes at the Park Ave Community Center in downtown Swarthmore. She loves to wax poetic on all things wellness related.

Ann Grace Yoga, Chair Yoga, Yoga, Yoga for Everybody, Yoga for Seniors

Yoga for Stronger Bones

Ann

(This post originally published in 2019)

Yoga practiced on a regular basis could help strengthen your bones! Certain poses including Warrior II, Triangle, and Tree are considered weight-bearing exercise, often recommended along with a healthy diet for optimal bone health.

“Yoga puts more pressure on bone than gravity does. By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.”

-Dr. Loren Fishman, author of study “Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss”

Recently, I’ve had several students approach me after yoga class to talk about their bones. “I just got the results from my most recent DEXA scan, and there’s been an improvement in my bone mineral density score in my spine!” says one 73-year old student who started practicing yoga consistently about two years ago in my classes. Another student, who just turned 70, reported a similar result on her latest scan. Both were kind enough to share their results with me, pictured below.

Student A’s DEXA results
Student B’s DEXA results

The DEXA or DXA scan is today’s established standard for measuring bone mineral density, and helps to estimate the density of your bones and your chance of breaking a bone. According to the National Osteoporosis Foundation, “a bone density test is the only test that can diagnose osteoporosis before a broken bone occurs.” If you’ve got osteopenia or osteoporosis, it’s reflected in the numbers.

In fact, more than 200 million people suffer from osteoporosis. Worldwide, 1 in 3 women over the age of 50 and 1 in 5 men will experience osteoporotic fractures in their lifetime.

We reach peak bone density by our late twenties, and then it’s maintained by a continuous process called remodeling, in which old bone is removed and new bone is created. The renewal of bone is responsible for bone strength throughout life. Certain factors like age, genetics, lack of exercise and poor diet can slow down bone renewal, and then our bones might thin to such a degree that we develop osteopenia or osteoporosis. Happily, there are lifestyle changes you can make to maintain and build bone density.

Bridge Pose (Setu bandhasana) stretches the spine

Of course we’d love to attribute the slight improvement in our yoga students’ bone mineral density scores to the practice of yoga. The only real change they’ve made has been adding a regular yoga practice, and neither of them are on medication. So just how effective is a regular yoga practice for building stronger bones?

According to one study, “there is qualitative evidence suggesting improved bone quality as a result of the practice of yoga.”

The study is pretty much the only one of its kind, and its revelations are being touted in Harvard Health and The New York Times. Researchers prescribed 12 yoga postures held for 30 seconds each, practiced on a daily basis by 221 participants. They measured bone density at the beginning and end of the study, and concluded that yoga “actually builds bone significantly in the spine and the femur, the two most frequent sites of fracture.” You can find out more on Dr. Fishman’s site, Sciatica.org.

The 12 yoga poses included in the study:

Image from Dr. Fishman’s Study
  1. Tree (Vrksasana)
  2. Triangle (Uttitha Trikonasana)
  3. Warrior II (Virabhadrasana II
  4. Extended Side Angle (Parsvakonasana)
  5. Reverse Triangle (Parivrtta Trikonasana)
  6. Locust (Salabhasana)
  7. Bridge (Setu Bandhasana)
  8. Supine hand-to-foot I (Supta Padangusthasana I)
  9. Supine hand-to-foot II (Supta Padangusthasana II)
  10. Straight-legged twist (Marichyasana II)
  11. Bent-knee twist (Matsyendrasana)
  12. Corpse (Savasana)

We do most of these poses in our classes on a very regular basis, as they were covered extensively in our 250-hour teacher training certification. It’s been eye-opening to learn that not all yoga poses are good for someone with bone loss issues, and could actually increase risk for a vertebral fracture – as in poses with extreme spinal flexion (as in, forward folds.) Yoga should be practiced under the guidance of an experienced teacher who provides safe alternatives to classic poses, with an emphasis on healthy alignment.

A gentle modification of Extended Side Angle (Parsvakonasana)

I’m so excited for my students who have committed to a regular practice and seen some heartening benefits show up in the very fabric of their bones! They continue to do the work, and it’s wonderful to witness firsthand what could be part of a relatively low cost and low risk answer to maintaining strong healthy bones and avoiding broken ones. Yoga also comes with some pretty great “side effects,” such as better balance, improved posture and strength, and reduced levels of anxiety. Hope to see you and your beautiful bones on the mat soon!

For best bone health, Harvard Health recommends:

  • eating foods rich in calcium, such as low fat dairy products, sardines, salmon, green leafy vegetables and calcium-fortified foods and beverages.
  • getting more vitamin D from the sun or a supplement
  • doing weight-bearing exercise every day
  • not smoking
  • not drinking too much alcohol

Note: if you are under 30, building bone so that your peak bone density score is as good as it can be could help you tremendously later in life! All of the above recommendations apply to those who are still building bone density.

Resources:

Ann Grace Yoga, Ayurveda

Make Your Own Chai

Ann

I’ve been making my own Masala Chai! Yum! Perfect timing as the weather turns colder here in the Northeast. We tend to incorrectly call this “Chai Tea.” The word chai means tea. Masala means spiced. Here’s a quick recipe that I adapted from a few different recipes:

  • In a pot, add 2 tablespoons of loose black tea, 1 cinnamon stick, (not pictured, a bit of sliced up fresh ginger,) and a bunch of spices that you grind yourself for the absolute best experience. 
  • The spices I chose were 1/2 of one whole nutmeg, 2 whole cloves, the seeds from 4 cardamom pods, 1/4 of a star anise, 3 black peppers, and a teensy bit of cayenne pepper. I have a nice mortar and pestle for this.
  • Add 2 cups of water and bring everything to a simmer for 5-7 minutes. 
  • Then add some of your favorite sweetener (I use raw turbinado sugar,) and a cup of milk. Let milk simmer until the skin forms. Don’t break the skin, let all the spices roll around under the skin for another 5 minutes. 
  • Strain out the tea leaves and spices and enjoy!

I am definitely no expert on this, just trying variations out – and this turned out too strong for my taste. So I use it as a concentrate that I add to my black tea in the morning, to go with my morning practice. Share your chai recipe if you have one.

It’s super warming, and just the way I like to rock n’ roll these days!

Ann Grace Yoga, Breathing Exercises, Meditation, Relaxation, Yoga

Stay Balanced with Balancing Breath

Ann

I tend to get into my head a lot and forget to breathe, which in turn can lead to anxiety and overwhelm. Over time, if not attended to, this can develop into chronic stress!

One of my go-to self-care tools for managing my stress is taking 5 minutes to relax and breathe. As a yoga teacher, I’ve learned a lot of different breath techniques over the years, but the one I come back to again and again is Equal Parts Breath or Balancing Breath.

How to Practice Balanced Breathing / Sama Vrtti:

  1. Sit in a relaxed yet upright posture, or lie down with supports under the head and knees, if needed.
  2. Tune into the natural rhythm of your breath.
  3. Breathe into your belly – not forcefully, but focus on expanding the belly like a balloon on your inhalations.
  4. Breathe in to a count of 3 or 4 seconds, and breathe out to a count of 3 or 4 seconds. 
  5. Gradually lengthen to count to 5 or 6 seconds per inhale and exhale, if it is comfortable.
  6. Come back to your natural rhythm of breath if you need to at any time.

This simple breath exercise has been proven to improve heart rate variability, which is a measure of our resiliency to stress. Give it a try – when you’re sitting in the car, about to have a difficult conversation, when you first wake up or right before bed – your nervous system will thank you!

If you like my free videos, feel free to Buy Me a Coffee to show your support.

Ann Grace Yoga, Ayurveda

Lime Cooler

Ann

Try this cooling Ayurvedic mock-tail to whet your whistle during the summer months.

“Many individuals reach for iced drinks, popsicles and other frozen treats when the temperatures increase, but these can dampen and harmfully affect the agni or digestive fire,” to quote the Ayurvedic Institute, the organization started by Dr. Vasant Lad.

I recently received a recipe for this Lime Cooler from the Ayurvedic Institute, which thought I’d share it here as well since was so delicious! I adapted it slightly, and served it to the beautiful women warriors in my Self Care for Women workshop last weekend.

Spending time near or in water is beneficial to Pitta types especially during the summer months

“In Ayurveda, agni is often referred to as your digestive fire. Agni governs all metabolic activities in the body and mind so we must keep this fire in balance for vibrant health. It’s also important to note that keeping the body’s temperature cool during this Pitta summer season is as crucial as maintaining a healthy agni.”

Ingredients:

  • 1-2 limes (depending on how tangy you like your beverages)
  • 2 cups warm water
  • 5 teaspoons fresh mint, minced and ground
  • 4 tablespoons organic maple syrup
  • 1 teaspoon ground chia seeds 
  • Tiny pinch of ground ginger

Directions:

  • Juice the limes and mix all of the ingredients together in a mason jar.
  • Let the mint steep into the water for approximately 20 minutes, then drink at room temperature or place in the refrigerator to cool slightly.

How I modified the above: I doubled the limes and water for 6 servings, and only added a little more maple syrup and mint. I didn’t use ground ginger, but brewed some ginger tea instead. I also didn’t use any chia seeds. And, after the mint had steeped, I strained it out entirely. Have fun making it your own.

Pour into your favorite glass, add a sprig of mint, and enjoy this cooler in a peaceful, shady spot! I loved the way this tasted – it wasn’t too sweet, and the tanginess of the lime was smoothed out by the addition of the mint. It was easy to make, and such a treat during a heat wave! Let me know how it goes if you try it.

Ann Grace Yoga, Breathing Exercises, Women's Health, Yoga

Cool down with Śītalī Breath

Ann

Panting is the primary way for dogs to cool themselves off because they don’t sweat the way humans do. Instead, dogs cool down through their mouths using the evaporation of moisture from the mouth and tongue, and by exchanging the hot air of their lungs with cooler external air.

For us humans, Cooling Breath, or Śītalī (shee-tuh-lee) Prāṇāyāma, can help in much the same way. We can “drink the air” through a curled tongue to cool down!

Śītalī Breath cools the body, adds moisture to the system, and may reduce fatigue, bad breath, fevers, and high blood pressure. I use it for hot flashes.

How to Practice Śītalī / Śitakārī Breath:

  1. Close your eyes, take a few normal breaths, then open the mouth and form the lips into an “O.”
  2. Curl the tongue lengthwise and project it out of the mouth.
  3. Inhale deeply across the tongue and into the mouth as if drinking through a straw.
  4. Focus your attention on the cooling sensation of the breath as the abdomen and lower ribs expand.
  5. Withdraw the tongue and close the mouth, exhaling completely through the nostrils. During each exhalation, you can also lightly touch the tip of the tongue to the roof of the mouth, inviting the tip of the tongue to send coolness toward the upper palate.
  6. Swallow now and then if the throat feels dry. 
  7. Continue this cycle until you feel refreshed.
  8. If you are unable to curl your tongue, try Śitakārī (shee-tuh-kah-ree) breath. Gently press your lower and upper teeth together and separate your lips as much as you comfortably can, so your teeth are exposed to the air. Inhale through the teeth and exhale through the nose.

Besides building breath awareness, this practice is said to calm hunger and thirst! If you experience hot flashes or feel uncomfortably hot due to the weather, give it a try and let me know how it goes!

Ann Grace Yoga, Ayurveda, Women's Health, Yoga for Everybody

Self-Care for Women

Ann

Summer Self-Care for Women Workshop

We’ll explore using the tools of Yoga and Ayurveda to develop self-care routines that support a woman’s health after the age of 35. 

  • 3 Saturdays in Summer from 10am-12pm
  • June 25, July 23, August 27 at the PAC Center in Swarthmore, PA

Find out more about your dosha, or personal constitution, and learn new (but ancient) ways to manage your current imbalances.

Expect to do gentle yoga, breathing exercises, and guided relaxations tailored to harmonize with the summer season.

Get acquainted with the subtle anatomy of the chakra and kosha systems.

Find fellowship within the communal support of the group while sharing an Ayurvedic drink and snack.

Bring a yoga mat, yoga blocks, and pillow. Chairs are available if sitting is preferred.

Ayurveda means “science of life,” and is a 3,000 year old system of living originating in India that focuses on preventing dis-ease by living in alignment with one’s personal constitution, the seasons, and one’s phase of life.

sign up here

Bio: Ann MacMullan, E-RYT 500 Yoga Therapist Candidate, and Breath Coach has been joyfully sharing the gift of yoga since 2015. A native of Swarthmore, Ann has 150 hours of training in Ayurveda and has completed Women’s Health and Hormones  through Dr. Claudia Welch.

Ann Grace Yoga, Energy, Grounding, Meditation, Relaxation, Yoga for Everybody, Yoga Nidra

Summer Relaxation

Ann

Learn Yoga Nidra, the Art of Conscious Relaxation

Give yourself permission to relax and rest, while setting intentions for personal growth and exploring the deeper self.

Yoga Nidra is a guided relaxation practice that includes a systematic sequence of breath and body awareness exercises that naturally calm the mind and nervous system. Tune into the the peaceful vibrations of authentic Himalayan singing bowls.

Bring your yoga mat, pillow, blanket or towel, and any other props you’d like to use to create a comfortable reclining posture. Chairs are available if sitting is preferred.

the Park Ave Room is quiet

Research shows that Yoga Nidra can reduce stress levels, help you sleep better, and improve overall well-being. Himalayan Singing bowls introduce a healing harmonic sound wave that helps dislodge stagnation on the cellular level and bring the body and mind into perfect tune.

sign up here

“Set your intention and the sound will carry it to the divine,” Suren Shrestha, Master Teacher at the Atma Buti Sound and Vibrational School

Instructor Bio: Ann MacMullan, E-RYT 500 Yoga Therapist Candidate and Breath Coach, has been joyfully sharing the gift of yoga since 2015. Ann is trained in Yoga Nidra and the Atma Buti Method of Sound Healing. Learn more about Sound Healing with Ann.

Ann Grace Yoga, Motivation, Yoga for Everybody

Why Do You Practice Yoga?

Ann

As we start each yoga class or series of classes, you may find me asking the question, “why are you here today?” You might have a quick answer like: “I want to improve my balance and flexibility.” But I’d like you to go a little deeper than that.

Right now, my intake forms are filled with a panoply of reasons like these:

  • Better balance
  • Improve flexibility
  • Mental and physical nourishment
  • Maintain strength
  • Reduce or manage chronic pain
  • Better self-care habits
  • Better Breathing
  • Improve Posture
  • Stress relief
  • Improve mind-body connection
  • Calm, Peace of Mind
  • Acceptance

Behind all these worthy hopes lies another reason, the reason that will motivate you and keep you progressing, keep you in touch with who you are in this moment. Continue to ask why until you have that core reason, until you find your deeper “why”.

Finding Your Why

  • Why do you (want to) practice yoga?
    • Because I want to improve my balance.
  • WHY do you want better balance? 
    • So I can take a walk by myself without fear of falling. 
  • WHY do you want to take a walk by yourself? 
    • Because I want to be able to enjoy the life I have. 
    • BINGO!

Turn Your Why Into an Intention

From there, turn your “Why” into a positive, present tense phrase that you can easily repeat to yourself internally. 

For example, “I enjoy the life I have.” 

This is your intention. When we repeat intentions internally, we can actually repattern ourselves from within, cognitively.

And it works as a motivator, when we’re practicing yoga, to remember why we’re there. More on Guide to Intention Setting.

Secret: I’m doing something called motivational interviewing, and hopefully empowering you to practice self-study or svadhyaya, one of the five niyamas or self observances of yoga.

Why do you practice yoga? Feel free to leave some comments for me!

Ann Grace Yoga, Energy, Grounding, Yoga, Yoga for Everybody, Yoga Nidra

Balancing Your Energy Levels

Ann
When you're depleted, give yourself permission to rest for better immune system function.
Give yourself permission to rest for better immune system function.

🛑 Are you having a Red Light day? As we move into a busier season, it’s so easy to take on too much. Here are a few ideas for developing your energy awareness skills in order to build, balance, and restore your energy levels.

Ground Yourself

Start each day by grounding yourself so that your energy doesn’t dissipate as easily – simply bring awareness to your connection to the earth through the feet or seat. Move the feet and legs! Notice the whole body, the container of your energy.

Try Yoga for your feet as a grounding exercise each day.

Energy Check-In

Practice an “energy check in”- just sit and feel the pulse of energy moving in your body, your breath. Choose a number from 1-10 that represents your energy level. If numbers aren’t your thing, try the traffic light approach.🚦 Determine whether you’re having a red, yellow or green light kind of day – and make decisions based on that.

Notice and Document – What Depletes Your Energy? What Feeds It?

When do you typically have the most energy? Schedule activities accordingly. Begin to notice the activities, environments, and people that drain your reserves, and budget a counter activity that helps you fill up your energetic well. If it drains your energy – write it down! If it feeds your energy – write it down! I personally journal every day. It’s like leaving bread-crumbs for your future self to navigate life more gracefully, creating a Users Guide for your own body, mind and spirit.

Build Energy or Prana – Breath, Movement, Awareness

Prana mudra is a hand gesture used to build immunity and life force.

Build your prana or life force through breathing, movement like walking or yoga, mudras, and awareness practices. Remember, “where awareness goes, energy flows.” 

  • Inhale – feel the energy expand and rise.
  • Exhale – allow the energy to ground into the container of your body and the earth below.

Nourish – Food, Drink and Nature

  • Drink in some sunshine and fresh air.
  • Eat fresh nutritious foods high in prana – whole foods, fruits and veggies as close to their origin source as possible. Avoid frozen foods, and alcohol.
  • Drink plenty of water.
  • A cup of hot herbal tea goes a long way in my opinion. What’s your favorite?

Some old-fashioned things like fresh air and sunshine are hard to beat.

Laura Ingalls Wilder

Fill Up Your Well – Rest and Relax

Give yourself permission to rest, supporting better immune system function. Remember “all healing begins in rest.” You are being productive by allowing your body to rest!

Try nourishing practices like Body Scans and Loving kindness meditations, Yoga Nidra, and restorative yoga postures like Supported Bound Angle, pictured here.

Get Outside Support

Ask for help! Don’t be a hero and try to do it all. You don’t have to be perfect. Schedule a Private Yoga Wellness session with me to learn new ways of managing your energy in a supportive and therapeutic environment.

⬇️ Head over to my Insight Timer page for some guided support! ⬇️

Or visit me on YouTube to take exquisite care of yourself!

Like my free videos and recordings? ☕️ Buy me a coffee to say thank you!

Feel free to leave a comment and let me know what type of day you’re having – is it a red, yellow, or green light day? What activities, environments or people drain your energy? Which fill your well?

Thanks for reading! And please, take exquisite care of yourself.