We are transitioning into the warmer (even hotter!) time of year, and this means adapting both our breathing and movement practices to balance the body.

What exactly does that mean?

By now you are probably aware that the way we breathe can influence our physiology in deep and profound ways: it can speed us up, or slow us down, alert or relax us. Certain breathing practices  - like three-part exhale breath, Sitali Breath, and Bumblebee Breath - all help to cool the overactive mind and overheated body.

Similar to breath, movement practice and our choice of postures can heat up or cool down the body, or heat up in order to cool down ( as in let the heat escape!). This week we have been focusing on wide legged postures to stimulate the energy flow along the liver meridian.

Those of you familiar with Traditional Chinese or Ayurvedic treatment model can recall that both of these healing traditions associate excessive heat with liver channel imbalances, such as heat rushes and hives, hot tempers, heat - related headaches, and irritated digestive system (like nausea, for example).

I want to invite you to explore the following sequences and practices (to your own edge, of course!) whenever you have a few moments at home, to help maintain your body's sense of balance and equilibrium.

You might be aware that fall is the usual flare up time for most common chronic disorders, including persistent pain and especially fibromyalgia. Ayruvedic medicine teaches us that the seeds of these fall - time flare ups are sown in  the summer: excessive heat accumulated in tissues over the summer months creates friction and inflammation, leading to fall flare ups.

Three Part Exhale Breath

Sitali Breath ( in some classes)

This breath can be practiced both in seated or reclined positions.

Inhale as usual; to exhale, roll your tongue into a tube - bringing the side edges of the tongue toward each other, and breathe out through this tube.

With more practice you will be able to both inhale and exhale through the rolled up tongue.

* Just a note here: not everyone can roll their tongue, so instead, you can simply breathe out through the mouth.

We've explored some of the side movements, including a supported side stretch.

Because this position stimulates both liver and gall bladder meridians, it can bring on the flash of nausea.

If this happens to you, pause and access the situation applying pain care principles:

does this feel safe?

can I take a few deep breaths and witness sensations without reacting to them?

Once you have the clarity to make an informed decision, you can move forward ( continuing in the pose or discontinuing the pose) with full awareness of your body instead of being driven by reactivity of fear.