Stretch Your Mind and Body: Infusing Holistic Movement into Your Lifestyle for a Healthier You

Do you ever feel like a stiff robot in need of an oil change? It's time to take a break from the hustle and bustle of everyday life and explore how? holistic movement can help you tap into your inner child and reconnect with your sense of wonder and joy.

In today’s newsletter let's delve into the world of holistic movement practices and explore the powerful healing benefits of moving with intention and mindfulness with Urmi Kothari entrepreneur, speaker, fitness & wellness coach, writer with over 25 years of experience in movement.?

Decoding Holistic Movement Practices?

Holistic practices are a set of alternative healing and self-care techniques that aim to promote the overall well-being of an individual by addressing the physical, emotional, and spiritual aspects of their health. These practices are rooted in the belief that the human body is a complex and interconnected system, and that true healing requires a holistic approach that considers the whole person, rather than just their symptoms or ailments.

Holistic movement practices are physical practices that incorporate a holistic approach to health and wellness. They aim to improve physical, mental, emotional, and spiritual health by addressing the body-mind connection through movement. Holistic movement practices can range from Eastern movement practices (e.g., Yoga, Tai Chi, Qigong) to? lesser known “Western-born holistic movement practices such as ? 5Rhythms, Biodanza etc.? Some of the well known practices include:?

Yoga: It? is an ancient practice that combines physical postures, breathwork, and meditation to promote overall well-being. The physical postures, or asanas, are designed to increase flexibility, strength, and balance, while the breathwork and meditation help to calm the mind and reduce stress.

Pilates: Pilates is a form of exercise that focuses on building core strength, improving flexibility, and enhancing overall body awareness. It involves a series of controlled movements that require both physical and mental concentration.

Tai Chi: Tai Chi is a Chinese martial art that involves slow, fluid movements that are designed to promote balance, flexibility, and relaxation. It is often described as "meditation in motion" due to its calming and centering effects.

Qigong: Qigong is a Chinese practice that combines movement, breathwork, and meditation to promote overall health and well-being. It is similar to Tai Chi but tends to involve more stationary movements.

Dance Therapy: Dance therapy is a form of psychotherapy that uses movement and dance to promote emotional, mental, and physical well-being. It can be used to address a wide range of issues, from anxiety and depression to chronic pain and trauma.

Mindful Movement: Mindful movement involves the use of conscious movement to increase awareness, improve focus, and reduce stress. It can include practices such as walking meditation, mindful stretching, and mindful yoga.

The Feldenkrais Method: It was developed by Israeli physicist Moshe Feldenkrais in the mid-20th century. It is based on the idea that people can improve their physical and mental functioning by learning to move with greater ease and efficiency. The method involves a series of gentle movements and exercises that are designed to increase body awareness and promote better movement habits.

The Alexander Technique :? Developed by Australian actor F. Matthias Alexander in the early 20th century. It is based on the principle that people can improve their physical and mental functioning by learning to release habitual tension and movement patterns. The technique involves a series of exercises and movements that are designed to increase body awareness and promote better posture, breathing, and movement habits.

Overall, holistic movement practices aim to promote health and well-being by addressing the body-mind connection through movement. They can be used as a complement to other holistic practices, such as nutrition counselling, acupuncture, and energy healing, to create a comprehensive approach to health and wellness.

Debunking the misconception about Holistic movement practices, Urmi says,” People mistake holistic movement to only cover medically challenging situations. People don't look at holistic as a proactive approach but more like a band-aid approach. Holistic for some reason, appears related to only low impact / easy forms of movement. So the common perception is more about the nature of the movement itself (what kind of movements you do), rather than perceiving the word “holistic” as an approach to movement (the way you make your strategy / plan / routine). The former is very myopic whereas the latter compels one to see the interconnected-ness of all things”

Harmonising Body , Mind and Spirit : Benefits of Holistic Movement Practices?

Holistic movement practices offer a variety of benefits for physical, mental, and emotional well-being.

?According to Urmi Kothari,? benefits of taking the mental and physical aspects of holistic movement? are MANY:

1. Fitness / Movement is medicine and therapy. It is not just a calorie burning activity. Hence, your consistency is a by-product.?

2. Develop a deep relationship of compassion, confidence with the body —which helps you take more physically challenging activities whenever you want but also have confidence in yourself that you won't lose it just because you take a short break.?

3. Absolutely no “guilt” , no “shame” around having your style of movement and strategy that works for you?

4. Great sense of independence in your journey and communities becomes a point of shining your uniqueness and strengths instead of comparing your movement journey with others. Communities become a source of connection and inspiration rather than the need to prove oneself or compare oneself or get intimidated by others.?

5. A very in-sync body, brain and heart and you learn to have your own red, green flags around digestion, Resting Heart Rate, feelings of anxiety or learning to read your body’s signals of fatigue, craving or deficiencies,?

6. A deep sense of responsibility towards one’s body that enriches your movement and mindfulness practices …you start doing them more from a place of love rather than a chore?

7. Your ability to focus and achieve alpha brain wave states for deep sleep and relaxation is heightened.?

8. Cravings / habits of stress eating or drinking or smoking drastically reduce and gradually even cease.?

9. Better body composition in terms of Body Fat, Food Habits, Bone Density, Muscle Mass because your overall health (sleep and emotions) , movement habits and nutrition are more consistent (because the inherent mental and emotional and physical barriers to being consistent are resolved from the subconscious reprogramming work)?

Urmi? Kothari? also explains that holistic movement practices can improve physical health and promote enhanced emotional well-being. These benefits include :

1. Holistic movement regulates the ANS (autonomic nervous system) and helps to bring into equilibrium there by increasing resilience of the body (better immune system, better stress management, better sleep, focus and less diseases)?

2. Holistic Movement prevents any aches and pains related to lifestyle choices / lack of activity and improves posture?

3. It improves joint and fascial health, oxygenation to the extremities and muscle composition (better resting metabolism, better memory and cognition and moods)?

4. It releases endorphins and serotonin —happiness hormones which also increases threshold or perception to pain?

5. Better sleep and circadian rhythm. In women, it also improves their infradian rhythm (menstrual cycle)?

6. It increases body awareness, sense of balance, and prevents injuries. If done with awareness and technique, it can improve movement patterns, increase stamina and improve coordination and reflexes.?

7. It helps to regulate appetite, improve bowel movements and prevent muscle atrophy (muscle loss)?

8. It has been known by research to reduce depression?

9. Holistic movement practices improves ability to focus, strengthen the mindset and improve character by building a sporting spirit.?

10. Holistic movement and mindfulness can also increase presence of mind, being able to act and think in the NOW, thereby increasing creativity and professional development.?

11. Movement is also one of the most uncomfortable practices and requires “action” actively as compared to other wellness practices such as meditation or sleeping on time or spending time in nature. But it rounds off the wellness routine very comprehensively.

Overall, the benefits of holistic movement practices are wide-ranging and can support overall health and well-being. Incorporating these practices into a daily routine can lead to improved physical, mental, and emotional health, as well as a greater sense of balance and vitality.

Infusing Holistic Fitness with Other Movement Practices?

Giving us an insight into how Urmi incorporates holistic movement into her routine she says, “I have been a fitness enthusiast for 25 years of my life and out of that, a coach / professional in the industry for the last 11 years. For fitness to have longevity in my journey, it has to be adaptable, flexible and support the life phase I am in. I am a very adventurous, creative person by nature. So the kind of workouts and fitness modalities I practise have evolved for me at every stage of my life. With my keen interest in energy work as well as those modalities that consider pseudoscience, I couldn’t help but have a holistic view of movement because everything we do on the gym floor affects life outside of it and our life outside of the gym floor affects how we show up for movement. It is inherently interconnected by the laws of the Universe. So…for me holistic is almost synonymous to integrated approach.”

Holistic movement practices can be adapted to suit individual needs and goals. For example, a yoga practice can be modified to accommodate someone recovering from an injury or to address specific health concerns. This adaptability makes holistic movement practices accessible to a wide range of people with different levels of physical ability and fitness.

Holistic movement practices can complement other movement practices by enhancing overall physical, mental, and emotional well-being. For example, yoga or pilates can be used to improve strength, flexibility, and balance, which can then translate to improved performance in other physical activities like running or weightlifting. The body awareness and mindfulness cultivated through practices like Tai Chi or Qigong can also enhance athletic performance by improving focus and reducing stress.

Overall, holistic movement practices can enhance physical performance, promote relaxation and stress reduction, and support overall health and well-being. By integrating holistic movement practices into a broader health and wellness plan, individuals can achieve a greater sense of balance and vitality.

New to Holistic Movement and Unsure Where to Start? Here are Some Tips for Holistic Fitness

According to Urmi Kothari, “The human body can be healthy without much movement only to an extent. and for a body to last long and beat ageing, lifting / resistance training and moderate to low intensity cardio for the heart is very necessary. For beginners, the first focus is to get their sleep, nutrition (especially hydration) in order till they have enough energy to dedicate 20 min of movement at least 3 times a week.? After that, I personally recommend to include Pilates or Posture exercises for 15 min at least 3 times a week, a combination of lifting and some cardiovascular conditioning for at least 150 min a week. If travel doesn’t permit, go back to only the basics…12 hours fasting, hydration in the morning and 15 min walk and stretching and breathing everyday. “

To incorporate holistic movement practices in everyday life it is important to start small, set intentions, create a routine, find accountability: and try experimenting with different practices

Urmi advises that following a step by step approach helps? to? incorporate holistic movement into our daily lives.?

Phase 1: 1 day to 1 week.?

1. Make a list of things that drain your energy in the day and those that uplift in the day - in 2 separate columns.?

2. Score them on a scale of 1 to 5 ; 1 being the least and 5 being the most.?

3. Now add negative sign to draining and positive sign to uplifting.?

If you are in a deficit, you need to first start doing the uplifters either for more duration or for more frequency . And curtail or be mindful of undertaking too many draining activities in one day .?

If you are in surplus, then you are ready for Phase 2.?

Phase 2: 10 days.?

1. Make some small changes like get enough sleep, fast for 12 hours and include a 15 min walk and stretches in the morning.?
2. Consume less social media in general.?
3. Avoid screens before and after bed for 30 min at least and practice reflection / gratitude on the day and intention setting for the day ahead.?

Phase 3: 48 days.

Once you manage this for the first 1o days, then start including some form of low impact cardio training like cycling or rowing or swimming and once a week start lifting basic weights or bodyweight exercises for strength. You can also start with resistance bands. It may take 21 days to build a habit but it takes 408 days for it to become a part of your physiology.?

It is important to find? simple? ways to incorporate movement into their daily activities, such as taking the stairs instead of the elevator or going for a walk during lunch break. One must Listen to their? body,? seeking guidance from a qualified instructor or practitioner to ensure that they are practising holistic movement in a safe and effective manner.

According to Urmi, “Community support is crucial to have a sense of fun, belonging and it creates synergy. But I feel that cannot be the deciding factor to make a choice of where to go for your movement practice. So first I would recommend the person to explore WHAT? kind of movement they actually like ....WHERE they are most likely to find good coaches or classes for the same because doing it in the right form is crucial to effective progress. This not only sets them up for long term association with that movement practice, but also for more genuine connections they may find in this setting. If you are practising alone, teaming up with friends / clubs pursuing the same activity once in a while, can be helpful.”

Biohacks for Embedding Holistic Movement Practices in Your Life

Embedding holistic movement practices into your daily routine can be both easy and enjoyable. Here are some fun biohacks to get you started

• Practice 20-30 minutes of daily? stretching and breathing techniques to lower your resting heart rate (RHR): Stretching and breathing exercises are effective ways to reduce stress and promote relaxation, which can have positive effects on your cardiovascular health. Certain poses, such as forward folds and restorative poses, can help to relax the muscles and calm the nervous system, which can lead to a decrease in heart rate. By reducing your RHR, you can improve your heart's efficiency and reduce the risk of heart disease, ultimately enhancing your physical and mental well-being.
• Blast your favourite tunes and dance around your living room : Who said exercise had to be boring? Dancing can improve coordination, flexibility. It can boost mood and reduce stress levels, making it a great activity for improving mental well-being.Long-term benefits include improved bone density, muscle strength, and overall physical fitness.
• Go for a 30-minute/ 1 km walk outside in the sunshine to boost Vitamin D levels : Incorporate movement into your daily tasks, like taking a mindful walk and soak up some vitamin D. Going for a daily walk offers significant mental and physical health benefits. Walking outside exposes your skin to sunlight, which triggers your body to produce more vitamin D. Low vitamin D levels can contribute to many diseases including Alzheimer’s disease, heart disease, and prostate cancer. Deficiency in vitamin D levels is also linked to depression, frequent illness, fatigue, back pain, slow wound healing, and muscle pain. Hiking, kayaking, or even a simple walk around the block can do wonders for your body and mind.

Overall, holistic practices provide a comprehensive and integrative approach to health and wellness that emphasises the importance of the mind-body-spirit connection. By addressing all aspects of an individual's health, these practices can help individuals achieve optimal health and well-being in a natural and sustainable way.

Remember next time If you're feeling stressed, anxious, or just need a little pick-me-up, it's time to explore some fun and quirky holistic practices that will have you feeling more grounded and balanced.

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This newsletter is part of our ongoing series.

Sources?

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