Breathe, Move, Drink, Eat.
By Mary Beth Tweardy.
There’s nothing like a global pandemic to make you aware of your health. Like many of us, maybe you’ve found yoga to be a practice that checks several boxes for you: breathing away anxiety, staying physically fit, activating your immune system.
But walking around in a world where suddenly everyone is wearing masks due to the Coronavirus can cause such a change in perspective. Like “don’t breathe on me!” Or “I’m afraid to breath deeply.” Breathe to mitigate anxiety, when your anxiety may be caused by fear of what’s in the air you’re about to breathe?
This is the ideal time to be deliberate and pay attention to HOW you’re breathing! If you enjoy yoga as a physical asana practice but struggle to manage the breath, or flat out disregard the importance of the breath aspect (pranayama), isn’t an invisible virus a good excuse to commit to your careful breath practice?
Breathing is natural and automatic for life, but it has more potential than that!
It is a valuable time to remember a few of the reasons why we breathe through the nose instead of the mouth during yoga asana practice. The nose is better-designed to filter, warm, and humidify the air we take in, which makes it easier on the entire respiratory system. (This fact is also a good excuse to remember to adequately hydrate before your physical practice, since hydration will help thin the secretions in your nose and throat so they remain moist (sorry!) enough to do their job well.)
Nose breathing also adds more nitric oxide to the air entering your body—there’s even evidence to suggest that nose breathing can result in 10-15% higher oxygenation of the blood!
Mary Beth Tweardy
ERYT
Mary Beth is an ERYT 200 (Expeierenced, Registered Yoga Teacher) & has been a fixture on our teaching staff here at Modern Yoga since we started!
Let’s also consider the depth of your breathing once you’ve taken that air in through the nose. Deep breathing, as we know, is credited with calming the nervous system by quieting down the parts of the brain that handle your stress and anxiety responses. Close your lips gently now, and take in a breath through your nose as you might do when beginning your yoga practice. Notice what parts of your body are involved; have you taken a shallow breath, keeping it higher up, where you feel like you are using your neck, shoulders and chest? If so, that may be an inefficient and stressful way to breathe, and cause tension in your upper body. Rather, as you bring that air into the nose, allow it to deepen and fill the belly (think of the unselfconsciously deep belly breaths of infants and pets). Not only is this soothing to the nervous system and an efficient way to oxygenate, but it wakes you up to those core muscles, toning them as you make room for the breath.
Which brings me to eating before yoga. What you eat is a much broader topic than what’s relevant here, but think about this: you want there to be plenty of space in that abdomen for the lungs and diaphragm and belly to expand and contract. It only makes sense that a smaller meal preceding your practice would help ensure that your abdomen doesn’t push up and limit the diaphragm. In some yoga lineages, like Ashtanga and Iyengar, it is recommended to fast for at least 4 hours before the asana practice. Many common modern yoga leaders would say two hours is sufficient, and of course if there are any concerns about diabetes, hypoglycemia, or other digestive or health issues, the best advice is your informed intuition and your doctor’s advice. But keep in mind that digestion of food takes a lot of energy—energy that you’ll need for practice. Try to schedule your meals and your practice such that your yoga practice doesn’t steal energy away from your digestion, since slowing down digestion may result in bloating & poor nutrient absorption. A healthy gut is vital to your immune system! Likewise, do not allow your digestion to steal valuable energy from your yoga practice. This meal-planning mindfulness is one of the many ways that practicing yoga can assist with your health even off the mat.
During this time of Covid-19 in particular, if you are in a yoga class at a studio with others present, and you find that the physical exertion of your practice is causing you to breathe using your mouth, as if you were running, try one of the most difficult challenges in yoga: suspend your expectation or ego and drop into child’s pose, mountain pose, or back off of the physical commitment until you can regain control of your breath.
So…if you’ve skimmed the rest, here’s the distilled version: Hydrate well all day. Don’t eat too much, or too close to your yoga class. Breathe deeply, in and out, through the nose. Enjoy your asana practice.
And smile. In an atmosphere of uncertainty, these are things you can control.
MB. Namaste 😉
Mary Beth Tweardy
ERYT
Mary Beth is an ERYT 200 (Expeierenced, Registered Yoga Teacher) & has been a fixture on our teaching staff here at Modern Yoga since we started!
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See our class schedule & sign up today!Our YinSauna classes are a hit! We've added a new class in Brecksville on wed @730PM. We've added our 1st YinSauna class in Brecksville! Our Sunday class will continue to feature a rotating set of Modern Yoga Yin certified...
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*New clients only, teacher training, digital classes & workshops excluded.
Do I have to wear a mask?
Masks must be worn when you are not on your yoga mat... Masks must be used when entering and exiting the studio & when using any common space like the restrooms. When you are on your mat practicing yoga, you will not have to wear a mask.
The Ohio Department of Health order applies to the counties that are designated as “red” -- which are under a Level 3 public emergency.
- Masks will not be required for children under age 10.
- Other exceptions to the mask requirement will be for people working in environments in which a mask would impose a safety risk
- people communicating with the hearing impaired.
- People who have medical issues, such as high sensitivity due to autism, do not have to wear them.
- People who are exercising -- such as running or riding a bike -- also will be exempt.
All state guidelines will be followed & we will use CDC recommended cleaning supplies & equipment.
More info at the Ohio Department of Health.
What should I know before I come to class?
Please stay home if you are not feeling well, particularly if you exhibit cold, allergy, or flu-like symptoms such as a high temperature, shortness of breath, difficulty breathing, chills, unusual muscle pain, new loss of taste or smell, if you have pre-existing condition, a compromised immune system, or if you are uncomfortable in a group class.
Class sizes will be limited to a Maximum of 20 mats.
Please sign up in advance.
6 feet distance between all mats measured from the center of the mat.
All state guidelines will be followed & we will use CDC recommended cleaning supplies & equipment.
More info at the Ohio Department of Health.
How will the facility be cleaned?
We will follow all state and CDC guidelines for cleaning our studio space. This includes cleaning & disinfecting before & after classes, using all CDC approved cleaning products. More info here.
How will the class schedule change?
The most notable change will be the added space between classes. Check for new class times. We are working on our schedule now. Expect fewer daily classes and more seperation between classes. See Schedule Here.
State Guidelines: More info here.
What are the class size limits?
Class sizes will be limited to a maximum of 20 yoga mats.
Please sign up in advance.
6 feet distance between all mats measured from the center of the mat.
We will follow all state guidelines. More info here.
How will social distancing be observed?
We will mark the floor with x's that are spaced 6 feet apart. Your mat will go in the center.
Teachers will not walk around nor will they give any hands-on assists. All employees will where masks as per State Guidelines: More info here.
How do I sign up for a class?
Please sign up through our website or the Modern Yoga CLE app or the mindbody app If you need assistance, please call the studio.
Can I borrow a mat? Towels, blocks or other props?
No, there will be no mats, towels or props available to borrow until further notice per state guidelines. More info here.
When should I show up for class?
Show up about 10 minutes early. Please pre-register online with our app or website. Maintain spacing as you enter the building. Look for floor markings to help with spacing. More info here.
Will there be hot yoga?
Yes! Our infrared heating panels heat objects not the air and offer a wide array of health benefits. We will not use steam, fans & follow all State guidelines. More info here.
Which instructors are teaching classes?
Everyone's risk challenges are different. Each of our teachers will return when the time is right for them. Our schedule will change as we move forward. We plan to add classes as teachers & clients become available.
What about my existing membership or class passes?
Pick up where you left off. Memberships contracts were paused upon closing and will resume when we open. If you have a pandemic related reason to cancel membership please contact us.
Class passes never expire.
If you were using a New Student Special, we will adjust your package when you come back.
We will do everything we can for our customers, but we cannot offer any refunds at this time.
Thanks for all your support! We wouldn't be here without you!
How do I enter & leave the studio?
Enter through front door, mantain space with other patrons & employees. Look for floor markings to help with spacing. .
Your instructor will direct you on which exit to use to leave after class. Take all your personal belongings with you into the studio. Please bag you shoes.
What should I bring with me?
Please bring everything you will need for class. We cannot offer any loaner items including blocks, mats, bolsters, towels etc... We cannot offer a public water fountain, so bring water. We will have bottled water for purchase. You will need a bag to store you belongings in during class. Shoes must be bagged & not placed on floor. Plastice bags available at counter. Studio & boutique will have hand sanitizer stations. 2 restrooms with soap, sinks etc
Take all your belongings with you no lost & found per...State Guidelines & info
What about the Virtual Studio?
We will continue to add classes! Can't make it in for a class? Take one online from our extensive on demaind library!
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