Today’s article is a guest post by Ashley Josephine, a friend who is passionate about empowering busy women to embrace wellness through the practice of yoga and mindfulness. We talked about the need for writers to have a good physical practice in order to stay healthy, and Ashley wrote this article to offer us strategies for wellness at work.
It’s surprising how hard it can be for writers to actually start writing. Despite the fact we say we love to write, when it comes to completing projects, our self-discipline tends to fly out the window and excuses abound.
The act of writing can actually be quite painful – physically, emotionally and mentally. It’s only healthy to exercise our creative minds for so long before burnout becomes inevitable and it’s shockingly easy to become lost in fantastical realms that we forget exist solely in our heads.
As with all professions, the stresses we experience as writers need to be addressed to ensure a healthy, productive and efficient writing session and career. This three-part series outlines movement-based exercises and stretches that will help open your mind (and body) to new ideas and relieve the pain and tension common to many writers, novice and professional alike.
Watch the video demonstration of the following yoga practice.
Yoga for Mental Clarity
When you’re feeling burnt out, stuck, or all wrapped up in one plot line that you can’t seem to escape, try taking a break to restore mental clarity. The following exercises will help clear the cobwebs up above.
Forward Fold:
This pose will help stretch your low back and hamstrings, plus turn your world upside down. Enjoy the rush of blood to your head and surrender to gravity’s pull to feel relief and clear-headedness, allowing all your frustrations to roll of your shoulders.
Sunflower:
From a forward fold, wrap your hands onto your opposite elbows and make large circles with your torso, coming all the way up through standing and moving back down again. After a few circles in one direction, switch sides. This exercise will force you to use your abs, stretch the obliques and hamstrings plus raise the heart rate to get your blood moving. Go at your own pace to get back into the swing of things and out of a confusing rut.
Alternate Nostril Breathing:
When you allow one side of your brain to dominate for too long, you start to lose touch with the better qualities of your other half. Alternate nostril breathing is the perfect cure to balancing out your left- and right-brain tendencies.
Start sitting in a comfortable seated position and place your right hand on your thigh. Raise your left hand up toward your nose and close off your left nostril with your left thumb. Inhale through the right nostril, hold the breath, then close off the right nostril with the left ring finger, release the thumb and exhale through the left nostril. Pause at the end of the exhale, then inhale through the left nostril, cover the left nostril with the thumb again and release the left ring finger from the right nostril to exhale. Continue in this pattern until you feel a sense of calm restored throughout.
Legs up the Wall:
This relaxing pose is quite simple and performed exactly as it sounds. Taking weight out the feet and legs relieves and reverses the typical gravitational pull, giving your legs a rest from supporting your weight all day long. Reversing your blood flow by going upside down can lower your heart rate and help you relax according to the Mayo Clinic.
Start by scooting your rear end as close to the wall as possible and then place your legs on the wall. Close your eyes, breathe deeply and enjoy relaxing without worry.
Practice Suggestion:
Start your day with this practice or take a break with some or all of these poses when you’re feeling confused, lost, overwhelmed or stressed out.
The next two parts of this series will be published here.
Ashley Josephine has been studying yoga for 5 years and currently lives and teaches in Wichita Falls, TX. A writer, traveler and a whole lot of other things, Ashley believes wholeheartedly in experiences and is passionate about empowering women to embrace wellness with yoga and mindfulness based practices.
Sign up on Ashley’s yoga web site if you’re a woman working through life’s daily stresses who’s ready to enjoy life more. You’ll get worldly wisdom, yoga, meditation and other free resources delivered straight to your inbox.
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Leave a comment below to share relaxation and/or movement practices that work for you when you’re in need of creative reinvigoration.