Five Pillars Yoga

Posts Tagged ‘Cardio’

Right Movement: Holistic Wellness For Stress Reduction

The key to Right Movement is balancing productive stress with recovery – moving like a pendulum between periods of exertion and periods of rest and relaxation, with proper nutrition across the board.

This dance between these two states is known as pendulation, and it creates strength in the body, supports heart rate variability and improves overall health. Without both sides of the pendulum, the productive stress of exercise can quickly become “unproductive stress.” Our recovery time must consider nutrition, hydration, quieting the mind, flexibility and stretching, breathing deeply, and a way of removing lactic acid from the body such as an epsom salts bath.

The formula doesn’t work without each piece – it really is the sum of all of its parts:

Movement Matters


Those not as predisposed to enlivening workouts might wonder – “well what about if I just relax? Isn’t that a better way to reduce stress?” The truth is that a movement practice triggers its own wonderful bio-chemical waterfall (like endorphins – Yay!) that balances out the stress hormones (like cortisol – BOO!) that are swirling through most of our bodies on a regular basis.

But you don’t have to lift weights if that’s not your thing – or become a cardio fiend if it doesn’t call to you. The key is discovering your Right Movement – a practice that feels fun and challenging and gets the heart pumping and the muscles working in a way that is right for you. This might be walking, jogging outside or at the gym, taking a dance class, taking yoga classes, working with a trainer, dancing around your living room to an upbeat playlist for 15 minutes. Whatever it is, as Nike says, Just Do It!

Nutrition Matters


The body needs proper nutrition to fuel productive workouts and to recover and regenerate after them. Crowd out processed and packaged foods with an abundance of fresh produce and a moderate amount of whole grains/legumes. Limit meat. Reduce and maybe eventually remove stimulants/drugs. Shoot for three balanced meals and snacks to support recovery. Nutritional choices account for approximately 60% of unproductive stress in the human body.

By eating consistent meals with high quality nutrition, the body no longer responds by holding onto excess weight. A diet that removes foods that cause unproductive stress in the human body (ironically they are also the foods we crave when stressed) and stimulants (also consumed as a result of stress) creates optimal conditions in the physical body.

Recovery Time Matters


Make a recovery plan and follow it: stretching, hydration, nutrition, relaxation, sleep. Alternate your movement practices to allow for recover – for example cycle one day, take a restorative yoga class the next. It’s not just the big muscles that need stretching and recovery either, it’s also the fascia and nervous system which are addressed by restorative, yin and yoga therapeutics.


Relaxation Matters

relaxationBook your favorite masseuse… every week! Take epsom salts baths. Breathe deeply. Head into nature… every day! Surround yourself by flowers, your favorite essential oils, candles, soothing and/or energizing music. Practice meditation, even just 5 minutes a day.

Joyful June! Get your Summer Warrior On

After a long — loooooong — winter, summer is finally here! It’s time to put away the sweaters and pull out the bathing suits, sundresses, shorts and T’s. That means time to shed the old, tired and stagnant, and revitalize both our physical bodies and our energy levels so we can really get out there and enjoy some Fun in the Sun. We all know that Cardio is one of the best ways to get beach ready, but many people don’t know that even holding just one particular yoga pose can be a challenging cardio workout.


Cardio Boost – Warrior Three – Virabhadrasana III

This is one of the easiest ways to get a quick cardio blast. This posture boosts metabolism and burns fat… and you’re literally just standing there! Well, ok, not just standing there… You’re balancing on one foot, strengthening your legs, strengthening your arms, engaging your core and strengthening your heart. Plus, standing poses like this one really strengthen the muscle of our attention which supports cognitive function.

Yoga Journal has a great article about Warrior III, including benefits and mechanics – check it out here. And here’s a great video that shows how to come into and out of the pose, along with variations to make it easier or more challenging.


We recommend taking the pose on both sides a total of three times – first set hold each side for one minute, second set hold for 90 seconds, third set hold for 90 seconds. Or just try the first set for 5 long breaths, and the second two sets for 8 long breaths each. Explore which arm variation feels right for you – either arms held along the sides of the body (easiest), or extended out into “cactus arms” (intermediate), or stretched straight out in front of you like Superman (most challenging). Since you’re doing three sets, you can also try them all!


** Because this posture is so cardio-intensive, it is not recommended for people with high-blood pressure issues.