Yoga poses to do before and after shoveling snow

If you live in the mid to the upper United States during the winter, you can almost guarantee that you'll experience a couple of things;

 1-That it will be cold.

2-We will spend more time indoors.  

3-That you'll experience that pretty white stuff we call snow.  

4-You'll have to move the snow by shoveling it.

 Okay, I can hear all of your groans from my house about having to get out in the cold and need to clean off your sidewalks. But instead of seeing shoveling snow as a choir, view it as an opportunity to get outside and achieve a total body workout. Studies have shown that heavy snow can be compared to an aerobic exercise or a weight-lifting session when moving wet. The aerobic exercise is similar to running on a treadmill, and you may burn around 200 calories for 30 minutes of work. The action of bracing your muscles and lifting the big white stuff is where the weight lifting comparison comes into play. Shoveling snow will leave you feeling fatigued because of most major muscle groups' engagement in the body. The quadriceps, abdominals, muscles of the back and shoulders are all activated, making this a great workout.  

Knowing this, we have to take the approach to properly warm up the body like we would before any physical activity. The warm-up will take a couple of minutes, and you'll feel more alert before stepping outside.

This stimulating of the body before shoveling will significantly reduce the risk of injury.  

Here are five dynamic yoga poses to help warm up the body before you shovel.

1. Standing backslaps for twenty to thirty seconds.

2. Standing lateral dip five times per side.

3. Fist of fire lunge five times per side.

4. Modified twisted warrior five times per side.

5. 5 Standing backbends.

Once you've finished shoveling, it's essential to recover the muscles by doing a cool down. This recovery yoga sequence will decrease the delayed onset of muscle soreness response and realign the body from shoveling snow.

Here are the eight yoga poses to do to assist in your recovery. Do steps one through seven and then repeat the sequence on the other side. 

After completing both sides, move on to step eight to the end.

1. Cat and cow.

2. Low lunge.

3. Mini open-hearted warrior.

4. Half split.

5. Mini reverse triangle.

6. Pigeon.

7. Downward facing dog.

8. Wrist Stretch.

9. Modified supine twist.

10. Corpse.

New Year's Resolution vs Intention

How many times have you asked yourself," What is your new year's resolution going to be this year'?  Once? Twice? Maybe it's every single year.  Earlier in my life, I would respond to the question with something simple: sleeping better or cutting down on sweets. There have also been many times in my life when I've said, "I am not setting a new year's resolution this year because I know I will break it, so why should I bother"! When it comes down to it, I believe the idea of the new year's resolution puts us all in a no-win situation. Why? Well, because we are all human, and in being human, we all stumble from time to time.  For some people, not sticking to their resolution is easy and won't interrupt their lives. For others, failure at anything can be extremely damaging to their psyche and wellbeing.  We need to reassess the actual question from "what is my resolution going to be, and can I keep it" to "what are my intentions to bring personal growth for myself this new year?" Let's look at how we define what a New Year's Resolution is versus setting a personal intention for yourself. 

The definition of a new year's resolution is a promise that you make to yourself to start doing something right or stop doing something wrong on the first day of the year.  

We define an intention as what one intends to do or to bring about by determination or act in a certain way.

A meditation practice is a great way to direct your attention on your intention.

You can read both of these definitions and determine that there is no real difference between them. I can see how people come to this conclusion, but I believe the difference emerges when you decide the personal connection that they each have with you.

Again, a New Year's Resolution is something people will begin on new year's day. They may stick with it for a bit, but they tend to leave it behind until the next new year once they break it. When an individual plans to set an intention, they have to consider and understand that they will stumble and even fail. It's in those moments after the failure occurs not to abandon it, but rather instead to resolve to continue. It's this resolve that you must have in your intention that will allow you to continue and to succeed.   

I believe this is a significant difference between the two. It's to be accepting of our shortcomings and to be okay that we all falter. Remember that failing short sometimes doesn't mean you can't and won't follow through on your goals. It means that you're human and, in being so, are not perfect.  So stick with your intention and be patient with yourself.  That patience will allow you to appreciate the small victories you have every day, and it will make it easier to keep your intentions alive. Those small victories will become larger ones, and they will help build the confidence that you need to be your very best.

Count your blessings everyday!

  This is the season for giving and remembering to be grateful for what we have! This, I believe, is a true statement. It is one that ought to resonate with all of us to the core. And normally, it does.  Though there are times when we are overwhelmed with the trials of life that make us forget about the blessings that we actually have.  You know, the ones that we take for granted.  Such as, has anyone checked in on their breathing today?  Are you able to take a deep breath unassisted or do you need a breathing apparatus to help you to breathe? Can you see out of your eyes or do you take your eyesight for granted? Are you able to hear the sound of the birds as you walk on the forest trail on a snowy afternoon? Do you ever stop and are thankful that you have the heat running in your home? Or do you fully appreciate that you have a warm bed to sleep in as you slip under the covers every night?

These are examples of some of our basic, but important everyday needs that we all can take for granted. It’s not that deep down inside that we don’t realize they’re important, but it’s because we get caught up in the trivial non-issues of our lives.  Just so you know, I’m so guilty of it too! Don’t believe me? Please come observe me watching the Chicago Bears every Sunday and complain to my wife how they can’t win a football game to save their lives! See, so trivial ;)

What I’m getting at is we need to make it a priority to stay aware of the amazing people and blessings that we have in our lives. It should be a daily ritual to challenge ourselves to be more giving and less possessive of the non-material cultural items in our lives.  That doesn’t mean that you don’t deserve anything good in your life, because you all do! I’m simply saying we have to make it an everyday practice to serve humanity with the love, kindness, and support it rightfully deserves.

So how are we able to serve humanity in a way that makes it better? One way to help serve during this holiday season is to volunteer your time to a cause, charity, or non-profit that needs your assistance.  One charity that could use your help is your local homeless shelter. Most homeless shelters are always looking for individuals to volunteer their time to assist their current residents in many ways.   Some examples are spending time in the kitchen preparing meals or helping to paint the facility, and you may even work at one of their fundraising events. 

 Need another idea? Well, everyone loves animals, right?  If yes, then you can volunteer your time at your local non-profit animal shelter.  They are always looking for people to spend time at the shelter feeding the animals, walking them, or just give them some attention to make them feel love.

 You may also consider volunteering your time at your local food pantry. These non-profits focus on feeding their communities and need help with stockers, drivers, or helping at events.

 Another way to make a difference at these organizations is by donating money to them. They can always use the extra money for food, cleaning supplies, or clothing to help those they are taking care of.

Yes, this is the season for giving and for being grateful for what we all have, but let this moment be your opportunity to create new habits moving forward. Positive habits that allow you to serve your family, community, and the world making 2021 the best year yet…

Namaste and enjoy he added yoga practice to make you stronger and refreshed during the holidays.

Yoga Steve

How Yoga Defeated the Stress Monster

You’re running and you can’t stop because it will catch you. You run continuously for a day, and then for another day and then for a week, but yet it keeps up. Though you tire from running and are exhausted, the monster seems to have endless energy and waits to eventually overtake you. You finally stop because you cannot run any longer and scream, “What are you”! It stops, stares coldly, and venomously answers’ “ I’m stress”…

Stress. It is a monster that consumes everyone. It doesn’t show prejudice according to your race, religion, or to your political standing. It shows no mercy once it hits, and it hits like a freight train.  Did you know according to the American Institute of Stress that 77% of people experience stress that affects their overall physical health? They also report that 73% of people have stress that impacts their mental health. Finally, it’s reported that 48% of people have trouble sleeping because of stress. You may be reading this and say, “ Wow, just throw in towel because the stress monster has won”. But what if I can tell you that there is some hope in battling the stress monster? What if I can tell you that you are actually closer to defending against, or maybe even defeating the stress monster than you realize?  How do you say? The answer is by adding a yoga practice into your life.

Supported shoulder stand on a block or at a wall is a great pose to increase your parasymphathetic nervous system to ward of stress and anxiety.

 Yoga is a physical exercise that has been shown to decrease stress by improving the circulatory system. That means a stronger circulatory system will increase circulating more blood flow into the amygdala and the hippocampus of the brain. That’s important because these areas of the brain help to control your overall motivation, mood, and how you deal with stress.  Okay, yoga helps with the circulatory system, check. What else? Yoga helps to increase your parasympathetic nervous system and helps to reduce the sympathetic nervous system.  What is the difference between the 2 you ask? The SNS is your fight or flight response and simply my friends, it’s running wild! In today's’ world, everyone has seen an increase in SNS because of the use of technology.  Social media, emailing for work, hello, Zoom meetings, anyone? We’re on it all the time and our SNS has become overloaded by that stimulus and it can’t seem to shut down. That is unless we quiet the SNS by increasing the PNS. The PNS is like our own personal chill pill with no side effects. When you do yoga, the PNS gains control over the SNS thus releasing the hormone acetylcholine, which slows the heart rate. This reduced heart rate helps to decrease anxiety and move you into a more relaxed state. Thus allowing you to be able to remain calm even during stressful times.  Oh, and another great reason to raise your PSNS is that it will help you have a more restful night's sleep.

1/2 Frog is a wonderful pose to ground you in the present and to calm the racing mind.

So the next time you’re feeling stressed because of life’s challenges don’t reach for that cigarette. Instead, roll out your mat and remind yourself of all the healing benefits that yoga has to offer you.  That simple reminder should be enough but here’s a mantra to repeat to yourself if you forget.  “One yoga practice a day will keep the stress monster away”.