Prairie Yoga

01/03/2026

"Studies of regular yoga practitioners have found that they consume up to 15 per cent less energy at rest than non-practitioners and have lower resting heart rate and blood pressure and lower levels of circulating stress hormones."

"As to what exact mechanism is behind the effect, Crosswell and her colleagues speculate that one thing these interventions have in common is – by accident or design – that they tend to involve slow, deep breathing. Deep breathing, particularly at or around 6 breaths per minute, activates stretch-sensitive sensors in the chest, which activate parasympathetic activity in the vagus nerve (see “Breathing your way to deep rest“, below). The parasympathetic nervous system controls the so-called rest-and-digest response, which is the polar opposite of fight or flight. When parasympathetic activity is high, heart rate, blood pressure and other signs of arousal are low, and the body gets on with all the internal housekeeping that it has been keeping on hold.

With prayer and mindfulness and other deep rest practices, you’re moving your mind away from worrying about the future into this present moment.

The shift to parasympathetic dominance, combined with the meditative element of these practices, might be enough to persuade the brain that there is no longer any threat, and to stand down, says Crosswell. “With prayer and mindfulness and other deep rest practices, you’re moving your mind away from worrying about the future into this present moment,” she says. Assuming that the here and now feels safe, this adds a second positive signal for the brain to factor into its budgeting – what Crosswell calls a “present moment sufficiency mindset” or “that right now, I have all the energy I need”."

There is a state of relaxation that few of us spend much time in, but which comes with profound well-being benefits. With healthier ageing, reduced risk of disease and feeling more energised all on offer, here's how to get there

01/01/2026

12/25/2025

Merry Christmas!

12/22/2025

The practice of yoga connects us to our inherent wisdom, goodness and wholeness.

12/21/2025

Happy Winter Solstice!

12/16/2025

Can Yoga Keep Your Brain Young?

If you’ve ever walked out of a yoga class feeling clearer, calmer, and a little more you, you’re not imagining it.

Growing research suggests yoga might do something most of us desperately want as we age: keep our minds sharp.

Researchers first noticed something interesting in studies comparing yoga to simple stretching. In one trial, people who practiced yoga had better accuracy on thinking tasks and a calmer cortisol response, while the stretching group showed the opposite. That’s important because higher long-term cortisol is tied to memory loss and even shrinkage of the hippocampus, the part of the brain that stores and organizes your memories.

But the brain benefits go deeper than stress relief. A review of neuroimaging studies found that regular yoga practitioners had more gray matter in regions linked to memory, attention, and decision-making. Even better: the more years someone practiced, the larger these regions tended to be. Think of yoga as a gentle sculptor, adding thickness and volume to the parts of your brain that help you stay sharp.

Yoga also boosts BDNF — a hormone that acts like Miracle-Gro for your neurons — and strengthens connectivity in the brain’s default mode network, which supports memory consolidation. These are the same networks that naturally decline with age.
It appears that yoga works because it supports your brain through three powerful channels: lowering stress, strengthening brain structure, and training the kind of focused attention most of us struggle to practice in daily life.

And that’s what makes yoga unique: it’s not just exercise. The blend of controlled movement, rhythmic breathing, and purposeful attention trains your mind as you move your body. That attentional “reps” component seems to give yoga an edge over walking or stretching alone.

If you want better focus, steadier memory, and a brain that ages more gracefully, 2-3 yoga sessions per week for 45-90 minutes is the sweet spot. Beginners benefit just as much as seasoned practitioners.

Start simple, breathe deeply, and let your mind practice staying where your body already is. Your future brain will thank you.

Source: Arnold's Pump Club Newsletter

12/15/2025

Happy Hanukkah to all our friends who celebrate!

12/13/2025

Does true stillness exist? Physically, no. Everything is in motion, from the smallest particle to the largest galaxy. But perceptually, experientially, and spiritually—yes. Stillness exists as a state we can cultivate, a perspective we can adopt, and a practice that can change how we live.

Cultivating Stillness in Daily Life

1. Breath Awareness

The breath is a rhythm we can tune into anytime. Try noticing the quiet space at the end of an exhale, the moment of stillness before the next inhale begins. That pause, however brief, is a gateway into stillness.

2. Intentional Pauses

Between activities, insert a deliberate pause. Before speaking. Before opening your phone. Before answering an email. These tiny spaces become anchors of stillness in the flow of the day.

3. Nature Immersion

Step into environments that embody stillness—early morning woods, a calm lake, a quiet snowfall. Let your senses absorb the slower rhythms. The nervous system responds to the peaceful environment.

4. Movement as Stillness

Paradoxically, stillness can emerge from mindful movement. Practices like yoga, Tai Chi, or even walking meditation use gentle motion to cultivate inner quiet. It’s less about freezing the body and more about harmonizing with its natural flow.

5. Restorative Yoga

Using props to support the body fully and remaining in the shape long enough for the body and mind to completely let go, can cultivate a deep state of relaxation and stillness.

6. Mental Rest

Stillness of the mind doesn’t mean shutting thoughts off. It means watching them without chasing. Meditation, journaling, or simply sitting without distraction can invite this quality.

7. Sleep

Sleep, too, is a powerful form of mental stillness. While the brain remains active in cycles of repair and memory consolidation, the surrender of conscious control creates a unique pause. Each night offers a natural reset—a daily reminder that rest is as essential to clarity as effort.

(List adapted from The Movement Professional. Link in comments.)

12/06/2025

“In an age of speed, ... nothing could be more invigorating than going slow.

In an age of distraction, nothing can feel more luxurious than paying attention.

And in an age of constant movement, nothing is more urgent than sitting still.”

― Pico Iyer, The Art of Stillness: Adventures in Going Nowhere

12/01/2025

The breathing practices suggested here are recommended ways to calm your nervous system.

11/27/2025

Santosha is the art of being content with what is and finding joy in the present moment.
~ Judith Hanson Lasater