Yoga and the Stress Response

One of the main purposes of yoga is to retrain the stress response habit
so that your brain stops automatically invoking it every time you feel out of
control, experience time pressure, or are impatient. Some people might
think that the stress response is an innate reflex; and thus, can't be
changed. To clarify, the response is partly innate and partly learned in
early childhood. Yes, the stress response comes already downloaded and
installed on your early operating system. However, this tendency is
enhanced, by years of reinforcement. In particular, you absorb how those
around you, particularly your parents, react to stressful situations.
Their reactions get wired into your nervous system. However, just because a
habit is innate, and then reinforced, does not mean it is immune to
change. Almost any habit can be changed, or at least improved, through
repeated action of a new habit. For some people waking up at 5:30AM to go
to a yoga class would automatically trigger their stress response. The
good news is that you don't actually have to go to a class to practice
yoga. The poses most people associate with yoga are just a particular way
of practicing yoga called the asana practice ("asana" translates to
"posture"). The asana practice challenges you in a specific way, but life
itself offers plenty of challenges on its own. Under any stressful
circumstance you can attempt the same calming techniques: breathing deeply and
slowly, relaxing your facial muscles, clearing your head of anxious thoughts,
focusing on the present. In fact, applying these techniques to real life
is what yoga is all about. Yoga is simply the process of paying attention to the
present moment and calming the mind. Over time you will start to retrain
your automatic stress reaction, and replace it with one more conducive to
happiness and overall well-being.I eventually came to the realization that not
only can you practice yoga in real life, but, conversely, you could go to a yoga
class and not really be doing yoga. Some of those people in class might
just be placing their legs behind their heads, and still not be focusing on
keeping their breath calm and steady, or their minds clear. They might be
focused on something else entirely. Without the sustained intention of
focusing on the present, and calming the mind, going to a yoga class is
literally just going through the motions.
Alex Korb, PhD.

Class Schedule for today through the end of February at Tranquility Yoga Studio

Thursday, February 16, 2012: Get Your Yoga Energy GoingThis morning at 5:30 a.m. we have our Weight Loss Yoga, this afternoon at 5:30 p.m. - 6:15 p.m. a great 45 minute workout with Vinyasa Flow, and 6:40 p.m. - 7:40 p.m. is our Intro to Astanga Yoga class.

Three awesome opportunities for you to get fit, feel better, and experience the benefits of yoga. Please join us!

Friday, February 17, 2012: Three Classes to Choose from for Today!10:00 a.m. Vinyasa Flow: Bring a friend for FREE! 4:15 p.m. Pose Specific Yoga - It's An UpDog -- DownDog Kind of Day! 5:30 p.m. Power Up with Us! It's All About the Plank!

Saturday, February 18, 2012: Two Classes to Energize You! 7:00 a.m. Yoga for Athletes - Yoga is Better than Coffee (but you can stay and enjoy that, too!) 9:00 a.m. Beginner's Core Yoga - Strong Core; Strong Back

Sunday, February 19, 2012: Two Classes (One for practicing individual postures and one for combining the postures into a flowing movement) 2:30 p.m. Pose Specific Yoga - Inverting is easy! Remember this just means my head is below my heart - as simple as a forward fold. 4:00 p.m. Vinyasa Flow Yoga - Movement with Breath

Monday, February 20, 2012: Happy President's Day! Three Classes for Your Enjoyment and Exercise! 5:30 a.m. Sunrise/Energize - Sun Salute your way to a great week!10:00 a.m. Vinyasa Flow: Bring a friend for FREE! 5:30 p.m. Yoga for Strength and Conditioning - 45 minute class (short and sweet) This class will move to 4:15 p.m. in June for Teen Yoga

Tuesday, February 21, 2012: Two Classes for Terrific Tuesday! 4:15 p.m. Twist and Shout! Pose Specific Yoga 6:40 p.m. Vinyasa Flow for Hips, Thighs, and Knee Health

Wednesday, February 22, 2012: One Class for Beginners 5:30 p.m. Intro to Yoga for Astanga Practice

Thursday, February 23, 2012: Two Class Opportunities = Yoga Just for You! 5:30 a.m. Weight Loss Yoga - Even if you are at a perfect body size, this class is fun and energizing! 5:30 p.m. Vinyasa Flow Yoga for Shoulders, Arms, and Wrists - This class will move to 6:40 p.m.* the last Thursday in May. *If you want to keep it at 5:30 p.m, please let me know. Thanks!

Friday, February 24, 2012: Two Classes and a Great Way to Get Your Weekend Started! 4:15 p.m. Pose Specific Yoga - It's All About the Knees 5:30 p.m. Power Up! This is Push-up Practice!

Saturday, February 25, 2012: Two Classes or Three? See me for more details. 7:00 a.m. Yoga for Athletes - Mix It Up! 9:00 a.m. Core Yoga for Beginners - Posture Perfect

Sunday, February 26, 2012: Two Classes for Sunday Afternoon Delight! 2:30 p.m. Pose Specific Yoga for Wrists and Forearms 4:00 p.m. Vinyasa Flow - Energy Up with Flow and Go!

Monday, February 27, 2012: Two Classes to Energize, Strengthen, and Warrior Up 5:30 a.m. Sunrise/Energize: Archer Series 5:30 p.m. Yoga for Toning and Conditioning - Jump Switch! (45 minute class)

Tuesday, February 28, 2012: Two Classes for Open Hips, Happy Hips 4:15 p.m. Pose Specific Yoga for Back Health and Hips 6:40 p.m. Vinyasa Flow Yoga for Moving What Ails You

Wednesday, February 29, 2012: Congratulations! You made it to the 90 Day Challenge Weigh-In. Let me know how you have made a difference in your life the last 90 days with eating, exercise, and health related ways. We started back on December 1st, and now we have made it through the holidays. 5:30 p.m. Intro to Yoga for Beginners with Astanga

Please note: On Saturday, March 3, 2012, I will be traveling to OKC for a conference; therefore, we will not be having class. We will have a make-up lesson on Sunday, March 4th, at 6:00 - 7:00 a.m. and then have our two regular classes that Sunday afternoon at 2:30 and 4:00 p.m. I hope that the last 90 days have been beneficial for you as you concentrated on taking care of the Goose. Remember without you, the Goose, we have no golden eggs! You are important!

Thank you for being an important part of our yoga community.


Jeanne Kay-- Jeanne K. DossTranquility Yoga Studio Owner and InstructorRegistered Yoga Teacher (300 hour level) - Graduate of YSA; member of Yoga AlliancePersonal Certified Trainer - Cooper InstituteCertified Pilates, Aerobics and Step Aerobics InstructorZumba Training Level 1 and Zumba GoldYoga Fit - Levels 1 and 2

"Be your own person and do not be ruled by the expectations of others. The privilege of a lifetime is being who you are." Joseph Campbell


  1. I would recommend you to perform these cardio workouts before doing your abdominal exercises. Add in a good diet plan to your routines and you'll be noticing changes in no time! Be sure to workout no less than 3 days a week making sure that you manage to finish each core exercise within the week.


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