Category: Grounding

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, 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, 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.

Ann Grace Yoga, Breathing Exercises, Grounding

Ujjayi Breath for Calm Focus

Ann

Ujjayi breath is a common yogic breathing technique where a soft oceanic sound is created by constricting the vocal folds in the throat. Also called Victorious Breath, it sounds like a faraway ocean, or your fans cheering for you! Try Ujjayi Breath for calm focus as you sit in meditation, practice yoga, or go about your day as a way to keep you anchored in the present moment.

I was taught Ujjayi breath in one of the very first yoga classes I ever attended, and although it took a little while for me to figure out how to find ease with it, now it’s become my number one tool in my conscious breathing toolbox. It’s also a gateway to controlling your breath for better respiratory function, improving blood pressure and overall quality of life. There are even some studies that connect Ujjayi breath with better immune function in cancer patients. Personally I use it to stay present, and to help lengthen my breath with smooth control, in order to regulate my own nervous system.

Ujjayi breath has a very soft sound to it. This sound is creating by lightly constricting the throat, or vocal folds, as if you were whispering or fogging up a windowpane. Except the mouth is closed. The sound itself is very calming and light, never forced. Never as loud as Darth Vader’s breathing.

Because it is a smooth, controlled breath, practicing Ujjayi can help you avoid gulping air in, or just huffing the air out. In this way we can really explore lengthening the breath, and in turn calming the nervous system. It’s as if you were sipping air slowly through a straw, sweetly savoring it and releasing it out luxuriously, like a stream of oil flowing, smooth and uniform. Even inhale, even exhale.

Ujjayi Pranayama is detailed in the Hatha Yoga Pradipika, written by Yogi Swatmarama in the 15th century. He writes, “closing the mouth, inhale with control and concentration, so that the breath is felt from the throat to the heart and produces a sonorous sound…it helps relax the physical body and the mind, and develops awareness of the subtle body and psychic sensitivity.”

This oceanic sound really helps you become more conscious of your breath – by itself Ujjayi breath can be a concentration practice. We can also control our breath better, because as we lightly narrow the throat, we’re increasing airway resistance and controlling airflow so that each phase of the breath cycle can be prolonged to an exact count. It helps me breathe more slowly, show up more fully. When we can consciously slow down the breath, or regulate the length of inhalations and exhalations, we can regulate our own nervous systems.

Once you get the hang of Ujjayi breath on its own, see if you can practice Ujjayi breath while doing something else – of course, yoga comes to mind, but maybe you have PT exercises you can add the breath to, or try it while you’re out walking. Let me know how it goes!

Resources:

Exploring the Therapeutic Benefits of Pranayama (Yogic Breathing): A Systematic Review

Ujjayi Pranayama

Hatha Yoga Pradipika

Personal Practice over the last 10 years



Please consider donating so I can keep content on YouTube free and accessible for all!

Ann Grace Yoga, Chakras, Grounding, Yoga, Yoga for Everybody

Getting Grounded

Ann

The human is a finely tuned instrument capable of receiving and transmitting an enormous variety of energies – but you need to plug it in! Grounding is like plugging yourself in to the Earth.

“As a lightning rod protects a building by sending excess voltages into the ground, grounding protects the body from becoming overloaded by the tensions of everyday life,” according to Anodea Judith in her book Wheels of Life: A User’s Guide to the Chakra System.

Makes sense to me! I use simple grounding exercises every day to help manage the stresses and challenges of daily living.

5 Take Away Tips to Stay Grounded

  1. Stick to a daily routine
  2. Practice setting healthy boundaries
  3. Sit or lie down and take 5 breaths, feeling your earthward connection
  4. Move your body, go out in nature
  5. Work with your feet – oil feet before bedtime

Grounding starts with your feet, which are your earthward antennae, the foundation of your balance and movement. Try these simple toe exercises to keep your toes in good shape!

Finally, a great way to ground is to actually lie down and do a Yoga Nidra, guided relaxation practice. I recorded this Yoga Nidra with Grounding in mind. Enjoy!

Yoga Nidra – Relax the body and free the mind with Yoga Nidra, the art of conscious relaxation. Today’s recording gently encourages grounded stability, and could be wonderfully healing for any root chakra imbalances.

How do you like to ground yourself?