FYB Feel Your Best - Yoga Teacher Training, Pilates Teacher Training and Stress Management Teacher Training

Mind, Body & Spirit:

Question and Answers

About Yoga, Pilates & Stress Management

By Debra Mundt, RYT500, CPT
FYB (Feel Your Best)^®

Yoga, Pilates & Stress Management

Teacher Certification Training School

Stress Relief / High Blood Pressure

Q: I have a very stressful job, and work long hours. I would like to try yoga, because I’ve heard it can help with stress, but I honestly don’t have time to attend classes at a studio during the day, and they don’t seem to offer classes at 10:00 at night! What can I do to de-stress before I work myself to death?! -- S.C.

A: First of all, anyone who puts in hectic days definitely needs stress relief! You are certainly correct that yoga is excellent for helping to alleviate stress. However, it is not necessary to find a full 60 to 90 minutes (the length of a typical yoga class) every day, in order to reap the benefits of a good yoga practice. Invest in some resources that will allow you to de-stress easily, and by spending less than an hour doing so. Some good resources for at-home yoga:

Nancy Ruby’s YogaMotion Fundamentals (available on DVD or video) – an excellent introduction to Yoga, taught with humor and simple instructions that anyone can follow, regardless of age or level of experience.

Wherever You Go, There You Are, by Jon Kabat-Zinn – a wonderful book on how to cultivate mindfulness, in order to live life more stress-free & peacefully. A must for anyone with stress in their lives!

Dynamic Stillness: Meditation Guidance, by Nischala Joy Devi – a CD for those who desire to learn about meditation techniques, as well as those seeking inner calm. Includes 2 soothing 15-minute guided meditations.

When you aren’t able to utilize these resources, you can bring yoga to the office! Take a “yoga break” every hour, for 5 minutes…do some gentle neck stretches to relieve tension in your upper body, close your eyes and take some deep breaths to calm your mind, or do a seated twist in your chair to decompress your spine and facilitate toxin release. To do a seated twist in a chair with arms: Sit in the center of the chair with your feet flat. Place your left hand on the left arm of the chair, and your right hand on your left knee. Inhale, sitting tall, and then exhale as you gently turn your torso toward the left arm of the chair. Hold that position for 6 full breaths, then repeat on the other side. Best of luck on your new yoga journey…and most of all, on finding an inner peace that will sustain you during times of stress, at work and in your daily life.

Q: My blood pressure has been steadily creeping up over the past few years for seemingly no reason (I have had many tests done), and my doctor has suggested exercise and diet to control it. I have been walking, biking, and playing tennis, while trying to make healthy choices when I eat, but my blood pressure continues to rise. I am afraid that I will have to go on medication, which I don’t want to do. I am also uncertain about yoga. What do you suggest? -- P.A.

A: The type of blood pressure you describe is called essential hypertension (meaning there is no known cause for the high blood pressure). You appear to be an excellent candidate for yoga and stress management techniques. I have seen dramatic results in blood pressure being lowered among students and clients of mine, since I began teaching yoga over 10 years ago. Extensive research has shown that relaxation, positive imagery, breathing techniques, and gentle yoga postures can all effectively lower blood pressure, and decrease risk factors for coronary artery disease and heart attack.

My recommendation is to find a qualified yoga therapist (preferably one specifically trained in conditions relating to the heart), who can help you meet your goal of lowering your blood pressure, by teaching you some or all of the above-mentioned techniques. Due to your blood pressure being high, you will want to avoid an entire class of specific yoga postures called inversions, in which the head is lower than the heart. You should also avoid intentionally holding your breath, as well as raising your arms above heart level, both of which raise the blood pressure. Your qualified yoga therapist will teach you proper modifications to make your practice comfortable, and healing! The sooner you begin, the better, as your heart is a precious commodity. Here’s to wishing you a healthy, happy heart!

Did You Know?

Did you know that yoga is so much more than just the physical postures we associate with the word “yoga”? Yoga has a rich history, with origins dating back to 5000 years ago. The physical practice of yoga, called “Hatha Yoga”, was born after monks in India would sit and meditate for hours on end. Sitting still for so many hours naturally created discomfort in their bodies, so they began practicing movements (postures) that felt good, and relieved the discomfort. To this day, we practice yoga in order to comfortably align our bodies. Those who practice more meditative aspects of yoga, called “Raja Yoga”, practice the physical postures in order to make sitting for meditation easier and more comfortable.

Do you (or does someone close to you) have a medical condition, or have an injury that you think Yoga, Pilates or Stress Management might be helpful in treating? Perhaps, you have general or specific Yoga, Pilates or Stress Management related questions. I’d love to hear from you! Please send your question to Info@FeelYourBest.com. I regret that I will not be able to personally answer each question submitted, due to time and space constraints.

Debra Mundt, RYT500, CPT, is the founder of FYB (Feel Your Best)^® Yoga, Pilates & Horizons (Stress Management). She is also Director of the FYB Teacher Certification Training School. Debra and the School Faculty members may be reached at 262-241-8796, or by e-mailing Info@FeelYourBest.com.