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LaylaJuneBug

Yoga for calming (very simple poses can help greatly)

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LaylaJuneBug

I was having a very hard day for some reason. Felt like crying, my needs weren't being met by my family and we had people coming over. I could have melted down and asked the guests not to come. I was close. I couldn't deal with my kids, even being civil to them. So I checked on this site for tips. Almost threw my phone through the wall because I couldn't log on but that's another story. :) I tried feet on the wall pose and did some breathing. Also tried breathing thru my left nostril on a tip from another site. I feel calmer and more settled. Lets hope I'm going back to my family in a better space. I'll let you know.

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GiaK

I’ve been using yoga as a main source of rehabilitation and recovery since I was bedridden. I began doing yoga while still in bed. Now it continues to be a primary source of continued healing. Lately I’ve been doing backbends and while all the yoga I do feels like it profoundly helps my nervous system, these bends have really been making me think about my autonomic nervous system and how it seems to be healing it. Tending to the autonomic nervous system seems like the most important thing I’m doing in all of my recovery practices. And indeed all of my recovery practices aid in this most important endeavor. ...
 
to read more and see a slide show: http://wp.me/p5nnb-9t9

Edited by Petunia
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GiaK

Many of us who have withdrawn from either benzodiazepines or SSRI antidepressants, both, have to deal with heart palpitations and other often quite distressing heart symptoms as an iatrogenic injury that accompanies withdrawal syndrome. I noticed early on that for my trauma and psychiatric drug withdrawal induced tachycardia that yoga really helped minimize its horrors. It’s not a cure all but it sure as heck helps one get through when things are rough as well as perhaps creating a foundation for long-term healing.

 

Tachycardia is when the heart beats like crazy. I’ve also had palpitations with a normal heart rate that can also be quite overwhelming. Both of those are common among folks coming off these drugs. I never had them before I went on the drugs and that too is the usual scenario with most people coming off of the meds. These symptoms are induced by global autonomic dysfunction that the drugs themselves cause. This autonomic dysfunction can also cause heart pain and all sorts of other chaotic and painful body sensation.

 

The following report is not on exactly the same thing but it’s not all that far off and yoga’s applications are many and diverse. I’m making the assumption, based on my experience, that yoga helps me for much the same reason as those with atrial fibrillation are helped.

 

I’m sharing this here today because I’m quite sure many with psychiatric drug withdrawal syndromes might be helped too.  I imagine those with anxiety disorders as well could respond quite well to calming yoga postures. Below the excerpted article are a few postures that help my heart calm.

 

Yoga has helped my entire recovery process, from the time I was bedridden. So it’s helped rebuild my atrophied muscles and given me fitness while also sustaining me in numerous other ways affecting the whole body/mind/spirit.

 

From Medical News Today:

 

 

Yoga Reduces Atrial Fibrillation Risk Considerably

People who regularly practice yoga have a significantly lower risk of having episodes of atrial fibrillation - abnormal heart rhythm (irregular heartbeat) caused by unusual generation of electrical signals in the heart. Atrial fibrillation is a major cause of stroke among elderly individuals.

In this US study carried out at the University of Kansas Hospital in Kansas City, not only did researchers report a reduced risk of irregular heartbeat, but also a reduction of anxiety and depression symptoms among those who practice yoga frequently. (continue reading)

 

 

My favorite yoga position to help minimize the rapid heart beats is legs against the wall:

 

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You don’t need to have your butt up against the wall like that for it go be effective. Feel free to make any adjustments your body finds necessary. Absolute form isn’t terribly important when it comes to finding some relief from the tachycardia or palpitations.  Lay with your hand on your belly and your heart and pay attention to your breath for a while. Alternately put your arms above your head like in the picture and breathe. I’ve done this for ten or even twenty minutes sometimes. It’s deeply restorative.

 

Update: (a friend and yoga teacher just gave me this tip for additional modification if needed) If folks can’t get their legs up the wall because their hamstrings are tight, they will have a similar effect by putting their lower legs on the seat of a chair. You can put a blanket underneath your heels if the chair is too hard.

 

On some days doing this can alter the course of the day for the better. It’s really quite wonderful when it works that way. Other times it might just make something really intolerable become somewhat tolerable. Some of these symptoms are very stubborn. Doing these exercises at bedtime is helpful too.

 

I also find that doing twists on the ground, really gently can be helpful after doing legs against the wall. After you twist to one side follow by twisting to the other. 

 

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Also I do this:
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And roll from side to side and up and down too.

 

There you have it — a mini yoga session to help calm the heart and it works for garden variety anxiety too. This little combination of postures is also helpful in minimizing some of the pain of withdrawal. 

 

If you want to experiment with more advanced methods that seem to help with the autonomic dysregulation I later found that back bends are wonderful. Yoga back bends: feels yummy on the autonomic nervous system. The fact is all of yoga helps with these issues. I am profoundly grateful to have discovered this fact.

 

Below I’m posting some of the yoga posts that include very easy videos that I started out with as I got out of bed. Look for RESTORATIVE yoga videos when you first start. These are deeply healing to the nervous system and those of us with withdrawal syndrome need to heal our autonomic nervous systems. 

 

Here are some links that can get people started if they’re still ill or if they’re just beginning a yoga practice:

 

 

these sequences have also been very healing…belly breathing is also really really good for the calming of the nervous system:

 

 

The above can get you started with baby steps. Don’t feel beholden to do all of any of these videos. Pick and choose from what your body likes and wants.

 

Here is a longer but very gentle routine as well…again, remember only do that which your body likes.

original post http://wp.me/p5nnb-a3f

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GiaK

yoga-e1393505763188.jpg?w=150&h=90I got up this morning wanting to go to a yoga class which I’ve recently been able to do on occasion. Still, the condition of my autonomic nervous system has different ideas sometimes. Even yoga can be too much and a full yoga class in the community quite often is.
 

I decided to find something appropriate on youtube instead. I often do my own routines and don’t absolutely need a class or a youtube video either,  but I like finding new routines and new teachers. It really helps me stretch and grow. It also often helps to slow me down when I might otherwise rush through postures on my own.
 

So I found the below gentle yoga for the morning. It’s also good for those of us with seriously challenged nervous systems at any time of the day. Those of us with protracted withdrawal syndrome need to be gentle and learn to listen to our bodies very carefully as we heal. Even yoga can trigger us or put us over the edge if we’re not careful.
 

 

 

Choosing to move and connect in the morning is one of the best things we can do for ourselves! This video is gentle practice for all levels a nice way to connect to the muscles and joints and clear the mental and emotional channels for the day ahead. Take your time and connect to the breathe. Notice how you feel and enjoy the art of noticing! Let me know how it goes and have an awesome day!

 

 


More gentle yoga for the challenged nervous system:
 

Remember you can always modify even more than the teacher suggests or stop entirely — even if it seems really easy and gentle our nervous systems know best. Be careful not to strain.

 

original link http://wp.me/p5nnb-awf

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trouper

this is wonderful! its just what i was looking for. thank you, gia. :)

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MissTrish

GiaK, thank you for this!  So glad to see these links - I have bookmarked them.  Now that I have my nifty cool Chromecast, I can actually maybe do these!

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MissTrish

GiaK, I did this video this morning - it is great!  My plan is to do it every morning.

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GiaK

wonderful, it's a great way to start the day for sure.  :)

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manymoretodays

Just marking as part of "my content" so I can find easily again.

 

Thank you.

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Destroyed

This is really helpful to my body and I am now sleeping better. There are lot of classes on YouTube give it a go. If you can get to a class try hot yoga cos it makes you sweat a lot something that I lost because of the drugs. X

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GiaK

hot yoga is potentially far too stimulating and can actually cause us harm when we are delicate and unwell from withdrawal. Please go easy and carefully when trying anything new. I still rarely do entire classes of any kind of yoga because that is what my nervous system requires. 

 

Some of us seem to tolerate a lot more than others...so simply feel into what you are able to do slowly and gently. I've had lots of folks say they've gone to a yoga class and totally overdone it...this is why I really do recommend yoga at home so you can really learn to know your own body ... the classroom setting can be intimidating if you think you need to keep up with everyone.

 

For those of us that are delicate this is a good post: 

 

Yoga tips for those with challenged nervous systems http://wp.me/p5nnb-bWA

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