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Winter Yoga for Longevity: The Ancient Chinese Wisdom of "Conserving Energy"
Discover the Ancient Chinese Wisdom of Bi Zang (Conservation) and how to adjust your winter yoga practice for true longevity and energy deposits. Learn the 20-minute daily secret.
TCM & Yoga: Aligned with Nature's Rhythm
My path of yoga has always been intertwined with the wisdom of Chinese Longevity.
Growing up, I was deeply inspired by my uncle, a Chinese Traditional Medicine (TCM) doctor, who used the Ancient Chinese Wisdom of aligning ourselves with nature's rhythm to heal many.
That simple truth is what drew me to find so many beautiful similarities in the practice of yoga, especially as we approach winter.
If you are concerned about your long-term health and wellness, about longevity, then winter is arguably the most crucial season for self-care. It's not the time to "push" but to "preserve.
Winter's Secret to Longevity: The Wisdom of "Bi Zang":
the seasons are linked directly to human health.
In ancient Chinese wisdom, as documented in the Huangdi Neijing (The Yellow Emperor's Classic), the seasons are linked directly to human health.
Winter is the season of "Bi Zang" (閉藏), which translates concisely to "to close and to conserve".
Think of your entire year as an "Energy Bank Account":
Spring is for planning.
Summer is for executing.
Autumn is for harvesting.
Winter is the dedicated time for making your most important "deposits": conserving the energy that will power you through the year ahead.
This is the key to building the inner resilience necessary for true longevity.
Golden Rules for Winter Longevity
The Huangdi Neijing offers two direct principles for how to make these vital energy deposits:
1. Adjust Your Daily Rhythm: Sleep is Your Savings Account
When the days are short, your body needs to prioritize rest to enter its deepest repair mode.
“Go to bed early, rise late.”
The goal of "rise late" is to wait for the sunlight before you get active.
The Main Caution: Avoid early morning activity in the cold and dark. Doing so forces your body to expend precious energy (Yang Qi) just fighting the cold, like making an immediate withdrawal from your savings.
2. Adjust Your Practice: Conserve, Don't Consume
This principle is embodied by the concept of "Wu Xie Pi Fu" (無泄皮膚).
In simple terms: heavy sweating depletes your energy reserves. Intense, hot, or strenuous exercise is seen as a "withdrawal," not a "deposit". For a longevity-focused practice, the goal is to nourish, not consume.
Applying This Wisdom to Your Winter Yoga Practice
This shift in perspective is easy to apply to your yoga routine:
1. Before Your Practice: Seek the Warmth
Cozy Up Your Space: Create a cozy, warm environment for your practice.
Cover Up: Wear socks, long sleeves, and avoid shorts or tank tops to prevent your body from getting cold. This allows your body to practice in its most comfortable and natural state.
2. During Your Practice: Nourish, Don't Challenge
This is the ideal time to focus on Restorative Yoga or Gentle Yoga.
Shift your intention from challenge or intensity to conserving and nourishing.
Consistency over Length: Remember that 20 minutes of daily practice is far more beneficial than an occasional 60-120 minute session.
3. After Your Practice: Seal in the Warmth
Stay Warm: Keep yourself covered and warm immediately after your session.
Nourish Inside: Consider a warm drink, like ginger and date tea, to nourish your body from the inside out.
Keep yourself warm immediately during and after your session.
Your Winter Practice: 20 Minutes Daily
Practice isn't about length, but consistency.
Based on the wisdom of longevity, commit to a 20-minute daily practice. Prioritize either nourishing gentle yoga or body meditation.
Find these two 20-minute nourish practices from our yoga library below:
20-Min Body Scan Meditation for Recharging
Gentle movement for de-stressing the body and mind.20-Min De-Stress Gentle Stretch
Deep relaxation to recharge your vital energy reserves.
Deepen Your Practice in Two Steps
1️⃣ Join the Newsletter: Monthly Newsletters & class updates.
2️⃣ Subscribe to YouTube: Weekly Yoga and Meditation Video Updates.
Free Your Mind from Distractions: 3 Simple Steps Inspired by Yoga Sutra Verse 1.41
"Free Your Mind from Distractions: 3 Simple Steps Inspired by Yoga Sutra Verse 1.41" offers practical tips to help you achieve a clear and distraction-free mind. With the help of Yoga Sutra Verse 1.41, we explore identifying distractions, establishing a distraction-free lifestyle, and living like a yogi. Read on to discover how you can free your mind from distractions and unlock your full potential.
Free Your Mind From Distractions - Inspirations from the Yoga Sutra Verse 1.41
Photo by Jeffery Erhunse on Unsplash
This month, let's find inspirations in the Yoga Sutra for those struggling with constant distractions, explore some healthy steps you can take to audit your busy modern lifestyle and keep you stay on track towards your life's purpose.
According to the Yoga Sutra Verse 1.41, the mind is compared to a flawless diamond when it is completely free from distractions.
Yoga Sutra Verse 1.41 - "When the mind is free from distraction, it is possible for all the mental processes to be involved in the object of inquiry. As one remains in this state, gradually one becomes totally immersed in the object. The mind then, like a flawless diamond, reflects only the features of the object and nothing else. " The Translated Verse from The Heart of Yoga by T. K. V. Desikachar
Learn three simple steps to combine the wisdom of yoga with modern life, clear your mind, and live with purpose.
Step 1 - Begin with Awareness - Identify Distractions
Distractions can significantly impact our focus. We must recognize and address them, whether they come from external stimuli or internal thoughts. By doing so, we can avoid being overwhelmed and maintain our ability to concentrate.
Let's put out some examples that you may find relating to yourself,
FOMO (Fear of Missing Out) - The fear of missing out on social events, experiences, or opportunities drives us away from what our mind and body genuinely need.
EXAMPLE: You choose to attend a party instead of reading a book and relaxing at night because you are fear of missing out.Multitasking: Multitasking may seem efficient, but it often leads to divided attention, reduced productivity, and increased stress levels.
Example - You are working at the office and attending the "online live class" simultaneously. You end up taking longer to finish your work and need help to grasp most of the ideas from the class.Instant Messaging Apps: Instant communication apps like WhatsApp, Messenger, and Slack can be distractions.
Example - You're hiking with friends, enjoying nature and being present. But your phone keeps buzzing with WhatsApp messages. You give in and start texting, ignoring your friends and surroundings.
You may notice there are many more distractions than those listed above. Try to write down as many as you can and identify all unnecessary distractions that are happening around you.
Step 2 - Establish a Distraction-free lifestyle
Photo by Glenn Carstens-Peters on Unsplash
Commit to One Thing At A Time - Dedicating your full attention and energy to a task or activity for one week. Focusing on just one thing helps free our minds from distractions. When we are fully present, we can enhance our efficiency, productivity, and mindfulness. We work with less stress and produce higher-quality output when we commit ourselves to one task at a time.
Plan Your Day - Every night, take 10 minutes to plan your following day. Rather than being reactive to external circumstances, plan your day proactively. Setting your intention for the next day and creating a structured plan can help you allocate your time efficiently and maximize productivity. Most importantly, planning helps you avoid distractions and stay focused on your goals. By planning your day, you can free up mental space and take control of your life.
Learn to Say No - This week, try setting three healthy boundaries and make yourself a priority. When you have a clear understanding of your purpose, it becomes easier to know what to prioritize. Saying no when necessary can help protect your time and energy. By cultivating healthier boundaries, you can make more intentional choices and lead a more fulfilling and purposeful life.
Schedule Me-Time - It is recommended that you devote around 3 to 4 hours every week to enjoy the activities you love. These activities can be anything from meditation, exercise, hobbies, reading, or simply spending some quiet moments alone. This "Me-Time" can help you recharge your batteries, reduce stress, and boost your energy levels. This intentional self-care practice is essential for maintaining balance, enhancing overall happiness, and fostering a deeper connection with yourself.
Step 3 - Live Like a Yogi - Yoga is the Journey to Inner Peace
Photo by Jose Vazquez on Unsplash
Easy Breathing Exercise - Set a Timer for 5 minutes and focus on your breath. As yogis, we always bring our attention back to our breath. It is the easiest way to access the present moment without fancy techniques. Set you timer and follow the steps,
1/ Close your eyes.
2/ Play some relaxing music you like.
3/ Focus on your breathing, gently in and gently out.Practice Mindfulness Meditation - Whenever you need a break, set a timer for another 5 mins. To practice mindfulness meditation,
1/ find a quiet and comfortable space
2/ close your eyes
3/ focus on your breath, bodily sensations, thoughts, and emotions without judgment.
4/ Observe the sensations as you breathe and gently return your focus to the breath whenever any distractions arise.
Practice Yoga Asana - Taking time to practice yoga at least once a week. Yoga is a great way to release the tension stored in your body, quieten the fluctuations of your mind, and connect with your breath and inner self. Every yoga pose invites you to be fully present in the moment, fostering a deep sense of mindfulness and inner awareness.
Conclusion
If you're tired of being constantly distracted, it's time to take action. Following the three essential steps to help you clear your mind of distractions and live a more purposeful life.
Firstly, recognise your distractions.
Secondly, commit to a distraction-free lifestyle.
Thirdly, live like a yogi to achieve mindfulness, relaxation, and focus.
Incorporating these steps into your daily routine is crucial to declutter your mind, boost your productivity, and lead a fulfilling life. So, don't wait any longer to take control of your distractions and free your mind!
Frequently Asked Questions (FAQs)
How can yoga help me keep my mind from distractions? Yoga is a holistic practice that can help you keep your mind focused and free from distractions. Through breath awareness, physical movement, meditation, and relaxation, yoga promotes mindfulness, reduces stress, and improves focus. So, if you want to keep your mind from distractions, practising yoga can be a great way to achieve that.
The Beginner’s Monthly Yoga Sutra Verse - Book One 1.33 - The Undisturbed Mind
Inspired by the Yoga Sutra 1.33 - Escaping from problems is not a solution, so it's essential to acquire the skill of calming the mind. Just like the Yoga Sutra explains, we come across numerous individuals in our daily lives, each engaged in various activities and experiencing different emotions. Some may be happy or sad, praiseworthy or troublesome, elated or downcast. Instead of getting entangled in these external situations, it's important to cultivate the ability to focus on our own path and not others disturb our inner calm. This is where true tranquillity lies.
Yoga Sutra, Book One, Verse 1.33 “ In daily life we see people who are happier than we are, people who are less happy. Some may be doing praiseworthy things and others causing problems. Whatever may be our usual attitude toward such people and their actions, if we can be pleased with others who are happier than ourselves, compassionate toward those who are unhappy, joyful with those doing praiseworthy things, and remain undisturbed by the error of others, our mind will be very tranquil. “
Beginner’s Monthly Yoga Sutra Verse Sharing
I must confess that I am not an expert in Yoga Sutra, nor am I sophisticated enough to claim that I am writing a commentary on it. There was a period in my life when I deliberately shied away from exploring the depths of Yoga Sutra because I believed that I wasn't yet ready to fully embrace such a sacred text.
“The Yoga Sutra is for everyone.” I can't quite recall when or where this notion first entered my mind, but ever since then, I started to read the Yoga Sutra. Although I'm unable to read Sanskrit and haven't had the chance to learn chanting, I’ve found the translated version of Yoga Sutra to be incredibly enriching. Every verse has its deeper meaning, and there were a lot of “ah-ha” moments while I was reading it.
Reading the Yoga Sutra is not like reading a regular book for me. There are days when I can only read one verse, but that verse alone offers me a beautiful moment of contemplation. In 2024, I decided to choose a verse every month and give it my full attention. I write it down in my journal and spend time reflecting on it. What's fascinating is that even though it's the same verse every day, my emotions and experiences shape how I perceive it.
With limited time in class, I've chosen to share it on my blog instead. If you're interested in sharing your thoughts, I'd love to hear from you here!
Quoting Yoga Sutra Book One verse 1.33 and The Undisturbed Mind
The Yoga Sutras of Patanjali versed translation from,
The Heart of Yoga: Developing a Personal Practice by T. K. V. Desikachar
In this world, we share our lives with others every single day, and it can be quite unsettling. As someone highly sensitive, I have found that my compassion has played a significant role in my journey as a yoga teacher. It has enabled me to better understand and connect with people's emotions. On the flip side, my sensitive nature also means that the waves of disturbance in my mind can easily sway.
Escaping from problems is not a solution, so it's essential to acquire the skill of calming the mind. Just like the Yoga Sutra explains, we come across numerous individuals in our daily lives, each engaged in various activities and experiencing different emotions. Some may be happy or sad, praiseworthy or troublesome, elated or downcast. Instead of getting entangled in these external situations, it's important to cultivate the ability to focus on our path and not let others disturb our inner calm. This is where true tranquillity lies.
Undisturbed Mind Toolbox - Observe Your Emotions and Find Tranquillity with Journaling
It's quite challenging to avoid socializing these days, especially when we're always glued to our phones in "Insta-" mode. It's interesting how our lives are centred around instant gratification, be it through Instagram or Instant Messaging. Even when people are not physically present, they still occupy our minds through our phones, keeping us “socially” connected (mentally). Although it's hard to imagine living without our phones, we can make a conscious effort to find a balance and live more mindfully.
Toolbox 1 | 10 mins Challenge - Observe The Emotions You Are Experiencing
Have you ever noticed how quickly your emotions can change while scrolling through Instagram? One moment, you're on cloud nine as someone shares a stunning photo of you. But wait, in the very next second, a wave of envy washes over you as you see a friend living the life you've always dreamed of. And just when you thought you had it all figured out, fear strikes with those targeted ads about your health worries.
Here's a little experiment for you: set a timer for 10 minutes the next time you're on Instagram. It'll be interesting to observe the roller-coaster ride of emotions during that time.
Toolbox 2 | Journaling - Embrace Clarity And Invite Calmness Into Your Life
Journaling is my absolute favourite activity. It's my go-to because my mind is always buzzing with thoughts. Being a yoga teacher means I interact with people daily, and there are moments when my students are going through stress, anxiety, or pain. But we're all on this journey together, so I can't simply ignore them. Journaling helps me stay grounded and find the best way to assist them. Just like all of you, there are times when we can't choose our colleagues or the family we're born into. That's when our calm and peaceful mind becomes our strongest shield.
Journaling, is a magical process of freeing yourself from thoughts and energies that don't align with who you truly are.
Photo by Aarón González on Unsplash
So grab a pen and paper, start journaling and clear your mind. We all have those moments when spending time with certain individuals leaves us feeling completely drained. They may have sapped our energy, but there's a practical solution. Just start writing. Let your thoughts flow freely, without any constraints. You'll be amazed to discover that many of those thoughts don't belong to you.
There's something truly special about the power of energy that journaling possesses. It's like a magical process of freeing yourself from thoughts and energies that don't align with who you truly are, allowing your mind to regain its crystal-clear state.
In the future, I hope to share some journaling techniques with you, so stay connected.
It can be challenging to stay calm and composed all the time, but with increased self-awareness, we can learn to “undo the disturbances” caused by other’s emotions, thoughts and actions.
Yoga Quotes Inspirations by B.K.S. Iyengar on Life, Practice, Teaching & Mind-Body
If you practice yoga, you know Guruji B.K.S. Iyengar is the foremost yoga guru in the world. His teaching transforms the lives and health of many worldwide, together with many must-read yoga books. The words of Iyengar are inspirational to all of us and often give us a new view when we need guidance in our lives, yoga practice, and even teaching (if you're a yoga teacher).
image from internet
"I always tell people, live happily and die majestically. "
- B.K.S Iyengar
If you practice yoga, you know Guruji B.K.S. Iyengar is the foremost yoga guru in the world. His teaching transforms the lives and health of many worldwide, together with many must-read yoga books. The words of Iyengar are inspirational to all of us and often give us a new view when we need guidance in our lives, yoga practice, and even teaching (if you're a yoga teacher).
We shortlisted some of our favorite quotes from the internet and books. Enjoy and stay inspired.
Quotes on Life & Transformation
"Yoga does not just change the way we see things, it transforms the person who sees."
" Yoga teaches us to cure what need not be endured and endure what cannot be cured."
"The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life."
"Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom and no one in this world would ever move forward to become the person they're meant to be."
"Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life."
"Yoga is firstly for individual growth, but through individual growth, society and community develop."
"Live before you die, so that death is also a lively celebration."
"Be inspired but not proud."
"There is no progress toward ultimate freedom without transformation, and this is the key issue in all lives."
"Life itself seeks fulfillment as plants seek sunlight."
"Yoga is a way of life; it is an art, a science, a philosophy."
"As long as you do not live totally in the body, you do not live totally in the Self."
"Do not live in the future, only the present is real."
"There is no progress toward ultimate freedom without transformation, and this is the key issue in all lives."
"The hardness of a diamond is part of its usefulness, but its true value is in the light that shines through it."
"I always tell people, live happily and die majestically. "
"Do not aim low, you will miss the mark. Aim high and you will be on a threshold of bliss."
"Life means to be living. Problems will always be there. When they arise, navigate through them with yoga—don't take a break."
"Change leads to disappointment if it is not sustained. Transformation is sustained change, and it is achieved through practice."
"When you see a mistake in somebody else, try to find if you are making the same mistake."
"Yoga releases the creative potential in life."
Quotes on Spirituality
"Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame."
" The body is your temple. Keep it pure and clean for the soul to reside in."
" Your body exists in the past and your mind exists in the future. In yoga, they come together in the present."
"My body is my temple and asanas are my prayers."
"I am standing on my own altar. The poses are my prayers."
"Yoga is the golden key that unlocks the door to peace, tranquility and joy."
"We can rise above our limitations, only once we recognize them."
"Keep your attention internal, not external, not worrying about what others see, but what the Self sees."
"Yoga allows you to find a new kind of freedom that you may not have known even existed."
"It is through your body that you realize you are a spark of divinity."
"There is no difference in souls, only the ideas about ourselves that we wear."
Quotes on Yoga Practice
"Hatha Yoga teaches us to use the body as the bow, asana as the arrow, and the soul the target."
"When I practice, I am a philosopher. When I teach, I am a scientist. When I demonstrate, I am an artist."
"The brain is the hardest part of the body to adjust in asanas."
"Regulate the breathing, and thereby control the mind."
"As leaves move in the wind, your mind moves with your breath."
"Know your capacities and continually improve upon them."
"It is never too late in life to practice yoga."
"Nothing is achieved by a mind that doubts."
"Your body is the child of the soul. You must nourish and train that child."
"Focus on keeping your spine straight. It is the job of the spine to keep the brain alert."
"It is while practicing yoga asanas that you learn the art of adjustment."
"Words cannot convey the value of yoga—it has to be experienced."
"We need sound bodies so we can develop sound minds."
Quotes on Mind-Body-Soul
"Your whole being should be symmetrical. Yoga is symmetry. That is why yoga is a basic art."
"Any action done with beauty and purity, and in complete harmony of body, mind and soul, is Art."
"In whatever you are doing, be one: body, soul, mind. Do it beautifully and with purity."
"The physical body is not only a temple for our soul, but the means by which we embark on the inward journey toward the core."
"It is through the alignment of the body that I discovered the alignment of my mind, self, and intelligence."
"Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life."
"It is through your body that you realize you are a spark of divinity."
"You do not need to seek freedom in a different land, for it exists with your own body, heart, mind, and soul."
"Health is a state of complete harmony of the body, mind and spirit."
"You do not need to seek freedom in some distant land, for everything already exists within your own body, heart, mind and soul."
Quotes on On Teaching
"Confidence, clarity and compassion are essential qualities of a teacher."
"The art of teaching is tolerance. Humbleness is the art of learning."
And the list continues with your contributions, comment below if you have other great Iyengar quote with you, we will add them to the list from time to time.
As Iyengar reminded, "Yoga is firstly for individual growth, but through individual growth, society and community develop.". Peace be with you.
Special thanks for to below reference sites,
Seattleyoganews.com / Happier.com / Yogamedicine.com / Parade.com / Bookretreats.com / Quotefancy.com / Talkativeman.com / Elephantjournal.com
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