Yoga for Inner Peace & Runner's Resilience
Tuning out the chaos. Tuning into self nourishment.
A moment by the still waters. Photos from author’s collection except where noted.
In this issue:
✨ Self Care with Yoga Nidra
🖋 Journal prompt
🧘♀️ A yoga flow for injury prevention
🌟 Offers & services to support your journey
🔥 Inspiring reads on self attention
🍲 From the Kitchen
🏃♀️ What’s next: Strength and Speed Training Phase
Self Care and Rest:
Recovery and rest days, the training advice that I’m taking to heart and practice. In Hal Higdon’s Marathon book, truth #2 states, “scheduling rest days is the key to staying healthy.” Recovery and rest days are mentioned throughout his book. There is no doubt the importance of recovery in training for longevity and sustainability. Rest being as important as miles covered in a successful plan. Expect to see more “Hal says” in the weeks to come. I have his app to focus on my one chosen goal for the year.
May 1st kicked off my intentional 10-day stillness practice. 10 days in a row I stopped mid-day for 20 minutes of stillness. In the floor, eyes covered, listening to a Yoga Nidra recording. Twenty minutes proves to me enough time for a complete rest. Longer than twenty minutes and I’ve lost my zest for the day.
Lately, I’m asking a lot of my body and mind with a goal race, a writing project and working on a Yin, Yoga Nidra certification (see the link of my fabulous teacher, Kristi Kuttner). I decided to interrupt the work day with a stillness practice. The stage set with a soft blanket, soft cloth as an eye cover, a bolster to prop my legs up and recording or timer set for twenty minutes. Ahhhh…
The first few sessions, I went to sleep which proves exhaustion. Another couple days, my heart rapidly beat, but it did eventually settle down. I accept that there are days such as this. Situations arise causing stress, but I have the tools to reset my nervous system. Several days into the practice, the results prove better sleep at night, less restless legs and a mindset of contentment.
A Yoga Nidra practice begins in a restful position. Close your eyes, take several breaths to drop in. Allow yourself to go inward. A focus on the breath can take you away from the whirling thoughts and ‘to do’ lists. When you notice the sensations in the body, then you are fully present.
One of my favorite scripts from Yoga Nidra can be done anywhere, anytime. First step, tune into the sounds outside the house or building you are in. Second step, tune into the sounds within the room you are in. Third step, tune into only the sound of your breath. If this is done slowly with focus it is relaxing and calms the nervous system. This could be done anywhere and once you are drawn inward then all the other noises outside of you become background without influence. Tuning out the chaos. Tuning into self nourishment.
I love a challenge and if there is a good habit to be gained from it, even better. After 10 days, my new habit forms and I have the desire to be still. The only side effect is giving up twenty minutes of something else (social media, watching commercials, complaining to a loved one, gazing into the pantry or fridge). The gains are better sleep, being in touch with body awareness and bringing calm to the nervous system and mind. Practice stillness and watch your creativity blossom. My favorite passage in the Bible; Psalm 46:10, which states, "Be still, and know that I am God."
Journal prompt:
Is being in the present moment an escape or a continuous state of mind?
What I’m teaching Yoga class:
Class theme: Injury prevention for ankles, feet and calves. The muscles in the lower legs are some of the hardest working muscles in the body. We call on them even more during runs, walks or hikes. Tight calves can affect other areas especially the feet, back and hamstrings, it’s all connected.
Yoga Flow:
Downdog -Best pose to stretch the calves; try it with heels slightly turned out.
Warrior I - Keep the back leg straight for a stretch down the hamstring and calf muscles. Try it with hands cradling the neck for an extra nice stretch on the hip flexor.
Pyramid - Create a flat back in this pose by pressing the crown of head forward and pressing the hips back for a full hamstring stretch.
Low Lunge and Half Splits - Flow between the two for a good stretch of hip flexors and hamstrings.
Head to knee - Using your hand or a strap gently pull toes back for a calf stretch.
Repeat, alternating sides. A steady rhythm gives us space to drop into the moment and ease into the stretch using the breath.
How can I support you in your athletic adventures…
Monday morning yoga class - start the week off moving and recovering from weekend adventures. Monday’s 7:30am CT. Click this link or Message me for details.
Paid Subscriber: Annual workshop: The Runner's Complete Yoga System: Building Your Sustainable Home Practice. All newsletters + weekly Q&A sessions to address issues and accomplishments for runners. Recover & Restore Yoga Journal (eBook format) 4 week recovery journey after a race.
What I’m enjoying right now:
Recurring theme this week revolved around self care with newsletters, books and social posts. Theme: Self attention and listening to your own rhythms and intuition. Three newsletters that hit home with me are linked below. Knowing what I should do, but not doing it. Good intentions fall flat.
Three books in rotation this week relate to expansion with self care, releasing control and inspiring adventures. Glow Worthy by Katie Slicox; The Woman on the Ferry by Brenda K. Uekert (link to check out her Substack); and If Not for the Grace of God by Joyce Meyer.
Famous quote by Carl Jung - "The privilege of a lifetime is to become who you truly are."
Inspiring Newsletters:
Angie Pomeroy Yoga shares a beautiful newsletter on “Asteya: Stop Stealing from Your Future Self.”
Musings by Mika’s newsletter on “….loving who I am now.”
Root & Rise newsletter’s on Resource Roundup features curated Yoga Nidra and Grounding practices.
FROM THE KITCHEN:
Deep nourishment with Strawberries.
Strawberry season is here. The perfect little fruit right off the vine. Full of antioxidants to protect our cells. Strawberries pack a punch with Vitamin C along with fiber, and other nutrients. Health benefits range from reducing inflammation to protecting the heart, brain and managing blood pressure. Wishing you buckets full of fresh picked berries during this peak season.
What I’m training for…
This is race week. Saturday is a 12 mile trail run with family. A family tradition on Memorial Day Weekend, four years running together. A race that guarantees to challenge us and create fun memories together.
After this race recovery, my focus will shift to speed and strength for 6 weeks leading up to marathon training. Official start of training begins June 30th with a race date of November 2nd. 18 weeks of dedication in hopes to create a good race day experience. If you have a fall goal race, then I would love for you to join the conversation as we lace up and share stories together.
What is your goal race for 2025?
I would love to see your plans in the comments below.
Keep moving forward shining your light on and off the mat.
This is more than a newsletter, it’s a call to live fully, creatively, and actively, no matter your age.
Thanks for being a part of the community. I can’t wait to share the road ahead with you.
Namaste’
Jill
I love this!
Jill... you are so inspiring. I wanted to say how cool it is that you will be running with your family this weekend--your family tradition. Best wishes!!