When I took my first intensive yoga teacher training, a classmate asked if I felt like yoga was changing me.  I hadn’t really thought about it until that moment, but I remember saying “I feel like I am starting to appreciate my body for what it can DO rather than the way it LOOKS.”

That answer kind of took me by surprise. Years later, in Exercise Psychology class, I learned that it’s typical for women to view their bodies as ‘objects’  - but hadn’t realized I saw myself that way until the moment I put it into words.  I also learned that yoga is especially effective at shifting people out of objectified body consciousness and that yoga people tend to be more satisfied with their bodies, with fewer body shape concerns. What I would learn over the next 15+ years of dedicated study and practice is that:

Seismic shifts in self-perception happen when you learn to pay attention to your body. 

And yoga is really, really good at getting you to pay attention to your body. 

The Buddha said developing awareness of physical sensations is the foundation of mindfulness training.  And for good reason.  You have to have a body to have any kind of experience at all!  Your body, and the sensations moving through your body, are always taking place in the present moment. When you focus your attention on sensations, you aren’t feeling what happened yesterday or what might happen tomorrow.  You can only feel what is happening RIGHT NOW - which makes sensory awareness the perfect foundation for anchoring your mindfulness practice.  If you’re focused on how you feel, you are present in the moment.

When you shine your ‘attentional spotlight’ on any of your 5 senses (sight, sound, taste, touch, smell), you are using a form of sensory awareness called exteroception. In yoga, you use this type of awareness when you feel your body in contact with the ground, consciously focus your gaze (drishti) or focus on the sound of a gong  in meditation.  These types of awareness practices can enrich your relationship with the world around you by enhancing your sense of connectedness to your environment.   

Try this Meditation on the 5 Senses

What you may not know is that you have more than 5 senses! 

Your 6th and 7th senses are called proprioception and interoception. 
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PROPRIOCEPTION – YOUR 6TH SENSE
This is your ability to sense your body position without any visual feedback. When you’re driving and you move your foot between the brake and gas pedals without having to look at your feet, that’s the magic of proprioception at work.  A well-known proprioceptive test is the ‘sobriety test’ where you close your eyes and touch the tip of your nose with your index finger (or not).  Try it. 

You have probably noticed that there aren't any mirrors in a yoga studio. When you’re in Warrior II, for example, and you’re learning to sense whether your shoulders are elevated or relaxed … or if your wrists are in line with your shoulders … without the help of a mirror or any other visual feedback, you are honing your proprioceptive sense. 
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This process of observing and refining your body’s positional sense - without thinking about your body in terms of ‘good’ or ‘bad’; ‘attractive’ or ‘unattractive’ - gets you to see yourself through a lens of non-judgmental self-awareness.  The more you practice seeing yourself this way, the more natural it becomes to view yourself with curiosity and objectivity rather than through a lens of criticism, judgment or social comparison.  As you train your proprioceptive sense and become more coordinated, balanced and confident your sense of appreciation for your body grows too.  

INTEROCEPTION: YOUR 7TH SENSE
Interoception is your ability to sense signals and rhythms that originate from deep inside your own body.  It allows you to feel your heartbeat and sense muscle tension.  It also lets you know when you’re hungry or thirsty; if you’re tired or have low blood sugar. 

Interoception can also help you to regulate your emotions. You need to be able to correctly sense the physiological changes that go along with different emotions so that you can interpret what you’re feeling.  For example, the experience of ‘fear’ feels like shallow breathing, a racing heart and increased muscle tension. Your ability to be aware of and identify different kinds of body sensations translates into your ability to notice feelings like stress, anxiety or tension and deal with them in the early stages.

This is essential to your well-being. Many modern diseases are believed to be ‘diseases of dissociation’ from the body. Anxiety, depression, gut disorders and eating disorders are some of the ailments that fall into this category.  In these illnesses, awareness is skewed.  If you aren’t able to correctly monitor internal processes - if you can’t tell in the early stages that something is off - it’s hard to take the right steps to restore your body’s delicate balance.  Training interoception teaches you to hear your body’s ‘whispers’ now, so you don’t have to hear it ‘scream’ later on! 

Norman Farb, a researcher that studies the relationship between interoception and health, suggests that as you get better at this type of sensing, you learn:

1. Presence – the ability to be with things as they are (which is the essence of mindfulness)
2. Agency – the ability to make change

Developing presence and agency means that you practice listening to your body and giving it what it needs. 

Many of us have been desk-bound for the majority of our lives, and have had to learn to live ‘from the neck up’ in a job that demands you pay attention to deadlines and schedules rather than your body’s biological urges to eat, rest, use the bathroom or move. A mindful movement practice can put you back in touch with your senses.   As you get better at reading your body’s signals you can get better at giving yourself what you need to keep yourself in balance.   

Here's one of my very favourite interoception practices.  The Heart Rhythm Meditation

Our brains have two distinct ways of operating:

1. Default mode – this mode dominates your waking hours with a stream of consciousness narrative that interprets and makes up stories about your behaviour and interactions.
   
2. Direct experience – when you’re tuned into the present; taking in your surroundings, body sensations, thoughts and emotions; experiencing the moment in real time

Mindfulness practice develops your ability to be in the ‘direct experience’ state.  Focusing on direct sensory experience filters out your relentless ‘default mode’ mental chatter.  When you catch yourself telling stories about yourself like: “I don’t have the body to wear that” or “I’m too old”, you are operating in ‘default mode’. 

Mindfully focusing on sensations helps you develop your ability to tell the difference between what is objectively true (present moment sensation) and what is story-telling and judgment (your thoughts about what is happening).  When you focus on bodily sensations, you give your mind a break from ‘thoughts gone wild.’ Once you’ve trained yourself to notice the difference between thoughts about reality and reality itself, you can decide which thoughts are worth paying attention to and which ones to ignore. 

Your brain is a random thought generator. It is going to spin stories because that is what brains do. 

You don’t have to believe or listen to every story your mind conjures up. 

Practice sticking to the facts about your experiences. Focus on body sensations and functions. Statements like “I just held plank pose for 30 seconds. I am getting stronger.” or “I really let go in savasana today. I feel so relaxed.” are good examples of ways to think about your body that foster appreciation for your body by putting you in touch with objective truth and direct experience.  

Learning to draw your attention inward and ‘sense yourself’ with curiosity, accuracy and objectivity - leads to greater understanding, respect and love for your body. While this isn’t the purpose of practicing yoga, it is a wonderful side effect😊

Resources: 
Farb, Norman et al. “Interoception, contemplative practice, and health.” Frontiers in psychology vol. 6 763. 9 Jun. 2015, doi:10.3389/fpsyg.2015.00763

LIBERATED BEING PODCAST - Interoception, Contemplative Practice and Health with Norm Farb
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LIBERATED BEING PODCAST - Interoception in Practice with Bo Forbes

There’s a saying that goes ‘anxiety lives in the future and depression lives in the past.’  Too much time spent worrying about the future or ruminating on the past steals from our enjoyment of the present moment.  And if peace is going to be found anywhere, it’s in the here and now. 

According to a 2010 Harvard Study, we spend almost half of our waking hours thinking about something other than what we’re doing. That’s half the day spent with your mind and body doing different things! Participants reported they were less happy when their minds and bodies weren’t rallied around the same task.

People that live more in the present, tend to be happier and more relaxed. It’s not that hard to understand why.  The ability to let go of heavy over-thinking is a gift.  So is the ability to see and experience life and relationships without preconceived ideas (especially negative ones that have NOTHING to do with your current relationships).  Being in the Here and Now puts us in touch with openness, creativity, playfulness and positivity.

Don’t get this twisted though.  It’s perfectly natural and healthy for your mind to wander.  We have to spend some time thinking about the past and planning for the future.  The key is to be able to be present when your presence matters. Here are some time-tested techniques for bringing your mind into the ‘here and now.’
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1) Set an Intention
An intention is a force – like a magnet – that pulls your attention towards certain things and away from others.  If you want to steer your awareness towards being in the present moment and away from rumination and worry, begin by setting an intention to do just that.  Try one of these statements on for size and see how it feels:  “I am here in the present moment. All that exists is now” or ‘My power is in the present moment.” Repeat it to yourself often to focus your attention, time and energy on what is happening NOW.
 
2) Adopt a Mantra
Think of your mind like an untamed puppy.  Puppies are famous for getting into mischief.  They’ll chew up your furniture, get into the garbage and drag it across the floor if you leave them unattended. Give that puppy a bone and it will sit quietly and chew.  Using a mantra is like giving your mind a bone to chew on – so IT doesn’t start dragging out the garbage. 
 
Try the mantra ‘Just this’. Anytime you need to bring your mind back into your body and into the present, say ‘Just this…  Just this conversation, Just this drive home, Just this paragraph…’  
 
3) Return to Your Senses
Reel your awareness back into your body with this quick mindfulness trick, known as the 5-4-3-2-1 Grounding Technique.  Sit quietly. Tune into your surroundings and notice:
5 things you can see: your hands, a tree, a cup
4 things you can physically feel: your feet on the ground, the pen in your hand, clothes against your skin
3 things you can hear: birds singing, your breath, a whirring fan
2 things you can smell: coffee, fresh-cut grass, rain
1 thing you can taste: the air, a mint
This exercise helps to bring your awareness into THE NOW

4) Tune Into Your Beath
Follow your breath in and out.  This is a basic mindfulness meditation practice that settles your body and mind. Your breath acts like an anchor that keeps your awareness tied to the present moment.  Your breath is always with you and it’s always happening NOW, so you can tune into it anywhere, anytime.  When your mind wanders, just return to your breath.  This trains your ability to steer and re-focus your attention at will.  Here’s how to calm yourself and come back to the present when you get lost in thought: 

1. Feel your breath moving in and out of your nose, and your belly rising and falling.
2. Follow the full cycle of each breath: inhale, pause, exhale, pause.
3. Recognize when your mind wanders, and gently nudge your attention back to your breath.
4. Use phrases like “breathing in, aware that I am breathing in; breathing out, aware that I am breathing out” to help yourself stay focused.

​5) Do Some Balancing Poses
Can you imagine drifting off and forgetting what you’re doing while you’re in Eagle Pose?  Me neither.  It just doesn’t happen.  This is why balance poses are a great tool for getting out of your head and into your body.   Try the Warrior III balancing sequence above or create own balance pose sequence using:

• Tree pose (vrksasana)
• Eagle (Garudasana)
• Crescent Lunge
• Warrior III (Virabhadrasana III)
• Dancer Pose (Natarajasana)
• Ardha Chandrasana (Half Moon)
• Standing Hand to Big Toe Poses (Utthita Hasta Padangusthasana)
• Side planks
• Arm balances

6) Take a Mindful Walk
Take a relaxing walk outside. Open up your senses and take in your surroundings – sights, sounds, smells, temperature, feel the sun or breeze on your skin.  Observe with an open, curious mind and without making up stories or explanations about your experience.  Notice what draws your attention. Whenever you notice that you’re lost in thought, bring yourself back to walking with awareness of your surroundings.
 
7) Immerse Yourself In A Creative Project
Anything challenging that requires focus, skill and mastery is good for practicing mindful attention.  Whether you compose a piece of music, make a floral arrangement or paint a portrait of your cat, creative pursuits can lead you to a flow state where body and mind are fully integrated around the same task.  Pick a project. Bring mindful attention to it, and resist the urge to judge the result.  It's about the process; not the final product. 
 
Resources: 

1. Matthew A. Killingsworth, Daniel T. Gilbert. A Wandering Mind Is an Unhappy Mind. Science, 2010; 330 (6006): 932 DOI: 10.1126/science.1192439

 

As a yoga teacher, I find it so rewarding to watch students settle into stillness at the end of class.  There’s something so sweet and so special about agreeing as a group to let our guard down, to take off our social masks, and to trust each other enough to completely relax and let go in one another’s presence … to just BE together.  It’s pure magic.

Savasana, aka Corpse pose, is the resting practice at the end of a yoga class.  It involves lying down and consciously relaxing tension’s grip on your body and then just ... being there ... for about 10-15 minutes

Students tend to either love it or loathe it.  If you’re the sort of person that craves intense stimulation, you probably have a hard time surrendering to savasana.  You might even find it pointless and frustrating.  If you’re a busy person with things to do, you may not think you have time to lie on the floor and do ‘nothing’.  And you would be right – except that when you do savasana, it only looks like you’re doing nothing. Beneath savasana’s surface, there are a mind-boggling array of physiological processes taking place in support of your health and well-being.  Prepare to be inspired, surprised and delighted about the benefits of rest. 
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1) Your Body Heals and Regenerates
Unchecked stress wreaks havoc on every system of your body, creating wear and tear that can have serious health consequences.  When you relax in savasana, you turn on your body’s healing response, also known as the ‘Relaxation Response’.  In this state, your body can direct energy towards restorative and regenerative functions.  For example, when you're stressed, blood flows to your muscles, tensing them in preparation to fight or flee from danger.  When you rest, that blood gets redirected towards digestive functions and tissue repair. The table below shows a small sampling of the ways in which stress can wear you down and rest helps you to heal.

2) Fat Loss
A 2013 National Institute of Health study found that Restorative Yoga (a style of yoga that involves lying down in relaxing poses like savasana) also helps people lose substantial subcutaneous fat. 

The study took place over 48 weeks and involved two groups of people: one that did a routine of basic stretching exercises and another that took part in a restorative yoga routine. Both groups lost weight, but the restorative yoga group lost more than 2.5 times the amount of subcutaneous fat as the stretch group during the first 6 months.  They also did better at keeping the weight off.  

How does lying on the floor and relaxing change your body? Clearly it's not by torching calories and working up a sweat!

Researchers believe it has something to do with cortisol, a hormone associated with stress.  High cortisol levels contribute to weight again - particularly around the abdomen. And yoga, in general, reduces cortisol levels. 

It's also worth considering that stress can lead to a poor diet (ask anyone that's dived into a plate of fries at the end of a tough day).  If you're a 'stress eater' a relaxation practice could simply offer a different avenue for dealing with stress.  

3) Become a More Relaxed Human Being
It is possible.  You can do it.  You can learn to be relaxed and awake at the same time, even.  Relaxation is a valuable and trainable skill that you can take off of your mat and use in everyday life. It can help you feel more in control of your emotions and become less reactive. It can also help you deal better with anxiety, depression and sleep problems. 

4) Integrate New Learning
Your nervous system processes new learning when you rest.  All those new movement skills you learned in yoga class?  Your integrate and assimilate them better when you make time for rest at the end of practice.  This goes for ANY movement practice; not just yoga.  

5) Stimulate Creativity
Relaxation stimulates activity in the right hemisphere of your brain (your left brain is the side that analyzes, calculates and deliberates).  Right-brain activation is the doorway to holistic, big-picture thinking.  It allows you to connect far-flung dots and think outside the box. Some of my students bring journals to class – because their best ideas come to them right after savasana!  If you feel stuck in a problem that’s crying out for a creative solution, try rest. 

If you’re thinking ‘all of this sounds great, but …’ you struggle with relaxation, here are some tips for a more successful savasana
 
1.  Do something active first
If your mind is racing, .you may not be able to relax at all.  Get the ants out of your pants and burn of some energy to prepare yourself for rest.
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2. Minimize sensory stimulation
Get ready to relax the same way you get ready for sleep at night. Get comfortable, turn the lights down, minimize noise and make sure you’re warm.  Eliminate distracting sensations. You won’t be able to relax if you’re overstimulated or uncomfortable.  

3. Give yourself time
It takes time to unwind.  Give yourself 10 – 20 minutes if you can – and try to be  patient with the process. 

4. Practice, Practice, Practice –Your ability to relax gets better with practice.  Just like improving muscles strength, you have to do plenty of reps to see growth! 

​Savasana brings you into the here and now and into the realm of limitless possibility. To open up to creativity and your body’s natural healing processes all you have to do is lie down, breathe, relax, tune into bodily sensations, and observe with a passive state of mind.  Practice makes you peaceful.  


Additional Reading and Resources

The Relaxation Response by Dr. Herbert Bensen

Araneta M, Allison MA, Barrett-Connor E, Kanaya AM. Overall and regional fat change: results from the Practice of Restorative Yoga or Stretching for Metabolic Syndrome (PRYSMS) study. Results presented at: 73rd Scientific Session of the American Diabetes Association; June 22, 2013; Chicago, IL.

Feasibility of Integration of Yoga in a Behavioral Weight‐Loss Intervention: A Randomized Trial - Jakicic - 2021 - Obesity - Wiley Online Library
A recent study on the role of yoga in weight loss for adults with obesity or overweight that concluded restorative hatha and vinyasa yoga were equally effective as part of a weight-loss program. this is great news as Restorative yoga is more accessible than Vinyasa - and just as effective.