A great butt. Toned abs. Strong arms. Yoga classes can deliver that hot bod. But, for deeper health-and happiness-boosting benefits, yogic philosophy is where it’s at. Physical postures, or asana, are just one of the eight limbs of yoga, as recorded by yogic philosophy powerhouse Patanjali. His Yoga Sutras outline ways to live your best life, and offer a lifestyle model that, if adopted, can help you like yourself, find contentment, develop strength and discipline, tap into your inner strength, calm your mind, and feel connected to something greater, good and wonder-full. (Yup, it’s pretty much the spiritual equivalent of a one-stop shop.) This lifestyle model offers guidance we can lean on when life gets loony.

Sleeping can be stressful. How many of us have lain awake, aching to sleep, praying to sleep, practically giving ourselves a hernia trying to convince our body to “effing go to sleep already!”? 65% of all Americans have (National Sleep Foundation 2008), and, though Canada doesn’t have an official sleep pollster, I bet it’s safe to say the numbers would be similar.

From the moment I was born until early adulthood, I had more pissed off, sleepless nights than serene ones. (Fellow anxiety sufferers, I feel your pain.) Then I got into yoga.

It wasn’t just the stress-busting nature of the asana (physical posture) classes that had me sawing logs instead of swearing; it was the mind-calming, system-soothing tools and techniques I learned to do when I woke up, mind racing, in the middle of the night. The next time you find your self tossing and turning, get out of bed and try these two simple and effective techniques:

From one appointment to the next, we’re always on the run. Sometimes we’re even running from our desks to someone else’s. And yeah, there are times when we really need to be in a hurry, but more often than not, it’s not necessary to move like we’re Mario Andretti (minus the hot car, of course).

So here’s what we do: we slow down. But not so much that we feel like we’re never going to get to our big-time meeting/colleague’s desk/receptionist’s base for the latest gossip. We keep walking, we keep doing, we can even keep talking to the person striding along with us. We just move a tiny bit slower.

Why This Works

Sleep-research scientist and yoga teacher Dr. Roger Cole says that eight major activating systems get on the go when we feel stressed. They combine forces to do three things: increase brain activity, tense up our muscles, and rally support from our circulatory and respiratory systems.

Here’s the thing: when our bodies are moving fast, our minds are moving fast, too. Slow your body down; slow your mind down. Counteract the rapidly increasing brain activity. It’s about mindfulness—which actually has nothing do with focusing on the mind. When we slow down our movements just a teeny tiny bit, we become mindful—of our steps, our arms swinging, our shoulders, our hands, our feet . . . the list goes on. We drop out of our heads and into our bodies.

So kiss your stressed-out, crazy-making thoughts goodbye, and say hello to a soothing stride.

Try It

Next time you’re on your way to work, heading for the bus, rushing to pick up lunch, or taking a bathroom break, take a break from your busy mind. Move one millisecond slower. Drop out of your head and into your body. You’ll feel it. Trust me. Try it.

Yup, I am serious. One of the best places to relieve stress at work is in the bathroom. Here’s why: no one can see you, and if you get the place all to yourself, no one can even hear you. So, what the heck are we going to do in there?

First, we’ll start with a simple premise: that stress comes more from the inside than the outside. In other words, our inner state affects our experience of what’s going on around us. Feelin’ calm and capable? Cruise on through that presentation. Feelin’ anxious and doubtful? Stumble over your words and trip over questions. It all depends on what’s going on with your biological state.

What Happens When We Get Stressed?

Sleep-research scientist Dr. Roger Cole (who also happens to be a yoga teacher) has done a lot of looking into this question because he wants to be able to tell people how to counteract stress so they can sleep. Cole found that eight activating systems get us rolling when we’re amped up and feeling stressed. They team up and do three things: increase brain activity, contract muscles, and rally support from the circulatory and respiratory systems.

Since we’re not being paid to sleep at work (imagine that!), we don’t want to counteract all of the activating systems and enter a state of deep relaxation. We want to stay alert but calm down so that we can be focused and productive.

Exhales: Our New BFFs

Here’s what the heck we’re going to do in the bathroom stall: take 10—count ’em, 10—enormous exhales through our mouths. By doing this, we’re counteracting the shortened, shallow breathing we resort to when we get stressed.

Try this:

•Lock the stall door.

•Take a huge, huge, HUGE inhale through your nose. Make sure it’s so big it fills up your belly (you might even want to undo your pants) and runs right up into your rib cage and your chest.

•Open your mouth pretty wide and exhale with sound (a novel-like “ahhhhh” will do the trick).

•Do this 10—it MUST be 10—times.

•Enjoy the release.

•Share with friends. Repeat often.

Staring at a computer screen’s got a long way to go before it ranks up there with staring absentmindedly out the window. But with a few tools and techniques up your sleeve, you can get nearly the same mind-calming nirvana when you’re working at your desk. No, seriously.

Get Me Out of Here

But first, you need to address the stress response in your body. Essentially, the big difference between window-and computer-gazing is how we feel when we’re doing it. The same goes for any activity that stresses us out at work and makes us crave a vacation. It’s the feeling we want–the freedom from anxiety and worry.

If we work from the premise that stress stems mostly from our internal state and not from what’s going on around us, we come to the conclusion that if we change what’s going on inside us, our experiences of other things change, too. We can face the same stressors with far less stress.

Urdvha Wha?

Urdvha = upward
Mukha = Face
Svana = Dog
Asana = posture, seat, connection to the earth

Benefits

1. Opens and stretches your chest and shoulders.

2. Strengthens your arms and wrists

3. Stimulates your abdominal organs

What to Watch Out For

Be careful in this pose if you have a back injury (you may just want to take Cobra pose), carpal tunnel syndrome (some yogis find relief by doing this pose on fists), are pregnant or have a headache.

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Chaturanga, use the strength of your core, your arms and your legs to inhale your chest forward and up, your legs up to hover above the floor, and your hips closer to your arms.

2. Exhale and draw your shoulders back and down.

Just plain ol’ plank?

We take the easy way out on this one; no tongue twister Sanskrit name.

Benefits

1. Strengthens the arms and wrists
2. Lengthens and strengthens the spine
3. Strengthens the core

What to Watch Out For

Be careful in this pose if you’ve got carpal tunnel syndrome. Some people find it easier on their wrists if they take this pose on their fists, or elbows.

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Warrior II, exhale and windmill your arms down to the floor, inside your front leg.

2. Inhale and step your front leg back in line with your back leg, bringing your shoulders directly over your wrists.

3.Exhale, drawing your belly button in towards your spine, tipping your pubis bone in and upwards, and engaging your core muscles.

Vira wha?

Virabhadra = A legendary warrior, metaphorically fighting self-ignorance
Asana = posture, seat, connection to earth

Benefits

1. Increases stamina

2. Strengthens legs, ankles, core

3.Stretches groin, chest, shoulders

What to Watch Out For

Be careful in this pose if you have an upset stomach, high blood pressure, or neck problems (keep looking straight ahead, rather than beyond your front fingers).

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Warrior I, inhale and rotate your body towards the long edge of your mat, in the direction of your back leg, until your hips are parallel with the long edge of your mat.

Vira wha?

Virabhadra = A legendary warrior, metaphorically fighting self-ignorance
Asana = posture, seat, connection to earth

Benefits

1. Strengthens the shoulders and arms
2. Strengthens and stretches the thighs, calves and ankles
3. Strengthens the core

What to Watch Out For

Be careful in this pose if you have high blood pressure, heart problems, or neck problems (look straight ahead instead of up at your hands).

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Downward Facing [Dog/Adho Mukha Svanasana), inhale, bend your knees and step your right foot forward, about one leg’s length away from your back foot. Exhale here, and then inhale up into a standing posture, legs planted wide.

2. Wiggle your feet apart, until they’re standing on two imaginary train tracks, still one leg’s distance apart. Angle the back foot in line with the direction of the knee, and the front foot parallel with the long edge of your mat. Spread your toes.

Adhowha?

Adho = downward
Mukha = face
Svana = dog
Asana = posture, seat, connection to earth

Benefits

1. Calms the mind
2. Strengthens the arms, wrists, hands and shoulders
3. Stretches the shoulders, hamstrings, calves, and hands
4. Can help relieve headaches, insomnia, back pain and increase energy

What to Watch Out For

Be careful in this pose if you are pregnant (it’s not advised for late-term), have an upset stomach, have carpal tunnel syndrome (you can try this on fists, or on your elbows), or high blood pressure.

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Bhujangasana, pull your belly button into your core, bend your knees, inhale your sit bones up and all the way back while pressing into your palms and extending your arms.

Bhujang = serpant, snake

Asana = seat, connection to the earth, posture

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

Benefits

Strengthens the spine
Stretches the chest, lungs, shoulders, abs
Stimulates the abdominal organs

What to Watch Out For

Check with your doctor before doing this pose if you have a back injury (be very careful to keep your abs strong and your pubis pressed to the floor), carpal tunnel syndrome (you can do this on fists, if that’s easier), are prone to headaches (though headaches caused by neck and shoulder tension would likely be relieved by this posture) or are pregnant.

Step by Step

After lowering down through chaturanga, bring your hands just beneath your shoulders, fingers spread wide, palms pressing evenly into the floor.

Exhale and let your torso come down to the floor. Tuck your chin and bring your forehead to the floor.

Inhale and tip your pelvis so your pubic bone presses into the floor.

Exhale and draw your belly button towards your spine so your abdominal muscles contract.

Inhale and use your hands to press your torso up to where it feels challenging but not uncomfortable, keeping your hips on the floor and your chin slightly tucked so the back of your neck stays long and in line with your spine.

Keep breathing deeply as you press the tops of your feet on the floor and draw your elbows and shoulder blades back and towards each other.

Off The Mat

Another wonderful posture to do post-10-hour workday, Bhujangasana counters the forward hunching most of us do at our desks. What other stretches and strengtheners feel good to you after a day at your desk?

In this pose, we strengthen our legs, stretch out our backs, and build up some heat and energy in our body. It’s an excellent way to deal with stiffness from a long car ride.

As in all yoga postures, the breath is vital.

Benefits

Helps relieve sciatica

What to Watch Out For

Check with your doc before doing this pose if you have high blood pressure or heart problems.

Step By Step

From Uttanasana bend your knees, press your hands into the floor for support, and step your right foot back. You might want to wiggle it back even further to lower your hips below your shoulders. Either drop your back knee onto the floor, or keep it lifted. If it’s lifted, help it stay straight by pressing your back heal away from you, and strengthening all the muscles in your leg. Let your front knee be directly over your ankle.

Press evenly into your front foot, so the big toe mound is connected to the earth. Let your torso rest or hover above your front leg, and your fingers either rest or hover above the ground. Draw your belly button in to strengthen your core, and turn your inner thighs in towards each other slightly.

See if you can keep your front ribs from sticking out

Let your gaze (drishti) rest in front of you, with the back of your neck comfortably long (not crunched up, which it will be if you lift your chin too much).

You can leave your hands on your hips, pressed at heart centre, or reaching towards the sky, palms facing each other—but keep your shoulders relaxed.

With every inhale, expand—through your fingers, your back heel, your toes. With every exhale, maybe sink a little deeper.

Off the Mat

I’m big on breaking out into some lunges after a long car ride—even though doing this during a road trip with my big sis earned me the nickname “Spectacle.” It wakes up my sleepy legs and limbers up my stiff back.

What are your favorite ways to loosen up after a long road trip?

Chatur = four

Anga = limb

Danda = staff

Asana = seat, connection to the earth, posture

A reverse yoga push-up, this pose strengthens our core and our arms, and stretches out our spine.

As in all yoga postures, the breath is vital. I’ve written more her on how to breathe yogically.

Benefits of Chaturanga Dandasana

Strengthens the arms and wrists
Tones the abs

What to Watch Out For

Check with your doc before doing this pose if you have carpal tunnel syndrome. Yoga teachers often recommend doing this resting on your fists, rather than your palms. Pregnant ladies might also want to avoid it. Step-by-step instructions, after the jump…

Translation from Sanskrit

ut = intense

tan = to stretch or extend

asana = seat, posture

As in all yoga postures, the breath is vital. (More on how to breathe yogically.)

Benefits

Calms the mind
Stretches hamstrings, calves and hips
Relieves anxiety

What to Watch Out For

Back injuries: do this with bent knees

Step by Step

1. Begin in Tadasana
2. Inhale, reach for the sky with your fingertips
3. Exhale, fold forward from your hips, not your waist
4. Inhale, lengthen through your front torso as you fold
5. Keep a slight bend in your knees
6. Let your hands hang, neck and shoulders and jaw muscle relaxed
   OR grasp a hold of opposite elbows
   OR Let your fingertips or palms touch the floor
   OR bring your palms to the back of your ankles
7. Relax your neck, shoulders, jaw, eyes, and neck

Let every inhale lengthen your torso; let every exhale relax your body deeper into the pose

Coming Out

If you’re not moving onto another pose, exhale and press into your feet, engage your core, lengthen through your torso and inhale up to standing tall.

Off The Mat

A fantastic pose to take when you come back to your desk after a bathroom break, after a run, a day on the slopes, before bed, or in the middle of the night if you can’t sleep.

Pra = moving, Na = always, Prana = energy, or life force, Yama = to restrain or control

Big on Breath

In yoga, we’re big on breathing. Really breathing. None of this shallow, chest- or throat-breath most of us stick to throughout the day. Long, deep inhales that fill our lungs, our chest, and sometimes our belly with oxygen-boosting, deeply energizing breath. Long deep exhales that truly eliminate stale air and calm us right down. Ahhhh. We call breathing exercises pranayama.

Besides the western science-approved nervous system-balancing bonus of breathing yogically, conscious, controlled breathing is a powerful way to tap into our life force, or innate energy (aka prana).

In the Beginning

We start with pranayama because it’s essential to asana, or physical postures. Yogic breathing helps us get the most out of our practice on the yoga mat – and every other moment of life, in fact. When we consciously breathe deeply, we balance our nervous system, bring ourselves into a state of relaxed awareness, calm our mind, become present, and, best of all, begin to tap into that energy that otherwise just sparks randomly through our being. When we combine the breath with asana, we begin to tap into that energy in areas we normally wouldn’t activate it: our fingertips, our toes, our deepest core – even our armpits.

Tadasana? Tadawha?

Translation from Sanskrit: Tada = mountain; Asana = seat, posture.

In this pose, we stand tall and strong, rooted through our feet and rising into the sky through our crown, like a mountain.

As in all yoga postures, the breath is vital.

I’ve written more here on how to breathe yogically.

Benefits

1. Improves posture
2. Relieves sciatica
3. Calms your mind

What to Watch Out For

Officially, take it easy in this pose if you’re prone to headaches, insomnia, or low blood pressure. Personally, I think the shoulder and neck release could help a headache, and the mind-calming nature could help insomnia. But always check with your doctor.

I like to think I’m immune to celebrity endorsement. But then, a few years ago, I heard about a yoga teacher who counts Cindy Crawford, David Duchovny, Courtney Love and Annette Bening among her clientele. And she was coming to Vancouver. Quick as a paparazzo snapping a shot, I signed up.

Gurmukh Kaur Kahlsa teaches one of my favorite styles of yoga: Kundalini, a fast-paced, dynamic style of yoga that strengthens the nervous system (and, if my aching muscles were any indication after my first session—your entire body). Classes with my Kundalini teacher had not only helped me get in shape, they’d enabled me to tap into an inner strength I never knew I had.

The first time I taught a yoga class—not an impromptu training session in my living room foisted on my family and friends, but a real yoga class, in an actual studio with a proper stereo, mats, props and everything—I wished I was back at home in my living room.

We started the class with an “Om”. So far, so good. I began my flow: warming up the spine, taking some twists, up to some vinyasas (series of movements linked with breath). It started to go downhill during warrior one. I began really looking around at the student’s faces. That’s when I noticed: no one was smiling. Actually, the facial expressions ranged from impassive to definite scowls: brows drawn together, tight lips, squinting eyes. They hated it. They hated my class, and they thought I sucked. That had to be it.

It’s no wonder everyone from glowingly healthy hippies to just-recovered-from-heart-surgery corporate executives are braving the long flight to India. The jam-packed country is the birthplace of not just yoga, but one of the most comprehensive, effective healing systems on the planet (full disclosure: that’s my opinion).

What is Ayur Veda?

Ayur Veda is a holistic health system that incorporates every part of life—from diet and digestion to exercise and everyone you spend time with. Customized healing programs, including herbal supplements, certain foods, yoga postures, and meditation, are prescribed based on a client’s particular concerns. The best part is that you don’t have to get sick before you see an Ayur Vedic doctor. It’s intended as a preventative health system (but it’s also great if your immune system’s kicked the bucket).