December Newsletter

Seasonal Tips

By Sarah Puckett

This time of the year, we not only have the pleasure of increasingly miserable winter weather to deal with, but exams are also just around the corner.

Look around. When our eyes become fixated, our bodies become rigid. If you have to focus for a long time at a computer or in a practice room, take a break roughly every 20 minutes to release your eyes from the screen or your music and let go of any tension you’ve been holding before resuming work.

Make time for fun with friends. It’s easy to go into a practice/study cave towards the end of the semester. Setting aside time for socialization, even just to commiserate about all of the work you have to do, is a good way to recharge.

Invest in waterproof gloves. For those who have a long walk or bike ride to school or who drive and have to clear snow off windshields, waterproof gloves are essential to keep hands from losing heat (which saves time when you get in the practice room).

When it comes time for juries and exams, don’t drastically change your routine. We perform best under normal circumstances. If you normally eat a pop-tart for breakfast, cooking an eggs and bacon feast on jury day will probably throw you off.

Laughter Yoga Alone

By Sarah Puckett

Do you tend to get road rage driving around town by yourself? Does it feel like your world is crumbling if you can’t get a cup of coffee in the morning? You might need Laughter Yoga Alone.

Dr. Madan Kataria of Mumbai, India developed the practice of Laughter Yoga in 1995 to help people find relief from normal physical and mental ailments. Now people all over the world get together and practice laughing for no reason with the idea that the bodily process of laughing has the same physical and emotional benefits whether you believe something’s funny or not. And often, fake laughter leads to real laughter.

With Laughter Yoga Alone, Dr. Kataria gives some ideas on how to achieve the same physical and mental benefits even throughout the day when you don’t have the support of a group. For example, he suggests laughing in the bathroom. You might even try doing it regularly with your morning shower to condition the physical laughter response as soon as you turn on the water. The car is also a great place to laugh without any self-consciousness and cure the stress of traffic jams. To lighten your overall mood, he suggests laughing at yourself when minor things go wrong. Instead of getting upset when your cat spills your cereal all over the floor and you have five minutes to get to class, say “haaaaa” a few times, even if you don’t feel like laughing. Sometimes just feeling ridiculous but being willing to act a little foolish is enough to trigger real laughter.

If you’re not sure how to start laughing, use Dr. Kataria’s instructions: say Ho Ho and then Ha Ha, and repeat (if you don’t like the sound of your own voice, you can even do this exercise without making any sound and it will still work). These syllables work the abdominal muscles, and, after a little warming up, will trigger mental relaxation.

Check out Dr. Kataria’s website for more information:

www.laughteryoga.org

Feeling tense? Need a break from end of the year stress? Try a Lie Down!

By Drew Sevel

The Lie Down is an exercise commonly utilized in the Alexander Technique to relieve tension and allow the spine to gather into its normal position. This technique places the body in semisupine position.

What you need:

1.       Firm surface such as a floor or table—avoid beds. Softer surfaces provide less support.

2.       An exercise mat or rug

3.       2-4 books

4.       A small towel

Here’s how to do it:

1.       Place the rug or exercise mat over the firm surface. Stack a couple of books at the head of the rug. Fold your towel on top.

2.       Gently lower yourself onto the ground, eventually lying on your back. Your knees should be comfortably bent.

3.       Lift your head and place the stack of books under it. Adjust the height of the stack as needed. You will need enough to prevent the curve of your neck from flattening but not enough to feel your chin pressing against your throat. Experiment to find what works best for you!

4.       Rest your hands on your chest under your sternum.

5.       Ideally, you will lie here for at least ten minutes but even a couple minutes are better than none! If you feel one of your knees becoming tense, gently straighten your leg and allow it to relax for a couple of minutes. Take this time to mentally scan your body. Notice any tension you may still be holding and let those muscles relax.