Ragdoll pose is a variation of uttanasana, or standing forward bend. Here, the yogi clasps opposite elbows, bends the knees and allows the head to hang. The pose releases the low back and revitalizes the mind.
Instructions
Begin standing with the feet hip distance wide.Bend the knees slightly, exhale and bend at the hips.Clasp opposite elbows and allow the head to hang. Shift the bodyweight forward.Hold here or slowly sway side to side.Breathe while holding the pose.Inhale and return to standing.
There is a story in zen circles about a man and a horse. The horse is galloping quickly, and it appears that the man on the horse is going somewhere important. Another man, standing alongside the road, shouts, “Where are you going?” and the first man replies, “I don’t know! Ask the horse!”
Earthing mats or earthing sheets are an easy way to bring the benefits of earthing into your home as they simulate the effect of sleeping in direct contact with the Earth, while still being in the comfort of your own home. Place a grounding mat under your desk upon which you can place your feet while you work. Earthing sheets can be used on the bed to stay grounded all night long. Grounding equipment like earthing mats and earthing sheets can either be plugged into the grounding outlet of your wall, or you can route the cord outside and stick a stake straight in the earth!
Athletes are always among the firsts to discover new health and performance tactics, so it is no surprise that athletes around the world are employing the science-backed benefits of earthing into their recovery protocol.
Tour de France athletes have been using grounding sleeping bags during competitions for years. By sleeping in these ‘grounded cocoons’ each night, the athletes experience accelerated tissue repair and wound healing, and wake up refreshed and ready to compete in the next leg of the race, averaging 105 miles a day!
meditate regularly (increases dopamine by 65%)make a daily to-do list & long term goals (each time you tick off a task or goal you increase dopamine levels)eat foods that are rich in L-Tyrosine (avocados, fish, eggs, cheese, banana, and pumpkin seeds)exercise regularly (whichever form of exercise you enjoy the most will give you the most increase in dopamine levels)create something such as writing, music, art & crafts (“if I create something, I am also creating dopamine”)
How to Increase Oxytocin Levels Naturally
physical touch, cuddling, hugging, making eye contact, and even shaking handssocializing (connecting or talking with friends and family reduces cortisol and stimulates your vagus nerve)touching your pet (research shows it lowers blood pressure)getting a massage (reduces stress hormones)acupuncture (elevates oxytocin concentrations)listening to music (has a calming effect on the brain, slow-tempo music has also been shown to increase oxytocin)exercise (stimulates the vagus nerve)cold showers (stimulates the vagus nerve)meditate
How to Increase Serotonin Levels Naturally
exercise (increases serotonin and dopamine, but also helps balance them)cold showers (2-3 mins of cold showers can be unpleasant but offers great benefits that have longer-lasting effects than compared to caffeine)sunshine (10-15 minutes of sunlight a day can increase serotonin and vitamin D)eating foods such as banana, eggs, omega-3 fish, nuts and seeds, leafy greens, and probioticsgetting a massage (increases serotonin and decreases cortisol)
How to Increase Endorphin Levels Naturally
laughter and cryingcreating music or arteating dark chocolate and spicy foodsexercise or stretchinghigh-intensity interval traininggetting a massagemeditate
Life throws curveballs, both big and small. A traffic jam, a botched presentation, a missed marathon checkpoint, a household mishap, a disagreement with a loved one… these moments can easily trigger knee-jerk reactions. But what if there’s a way to navigate these challenges with composure and wisdom? Enter the 4 P’s: a simple yet powerful formula for responding, not reacting.
The 4 P’s in Action:
Pause: In the face of a challenge, take a deep breath or two. Create a moment of stillness amidst the chaos, allowing yourself to gather your thoughts and regain your composure.
Process: Acknowledge the emotions you’re experiencing. Label them without judgment: “I feel frustrated,” “I’m feeling overwhelmed.” Remind yourself, “This is simply what’s happening right now. I’m doing my best.”
Plan: With a clearer mind, create a strategic plan for moving forward. Consider the resources and skills at your disposal, and identify the most effective course of action.
Proceed: With a well-thought-out plan in place, take deliberate action.
The Transformative Power of Responding
As you practice responding instead of reacting, you’ll notice a shift not only in your decision-making but also in your sense of self. You’ll tap into a deeper part of yourself – a stable core that remains grounded even amidst life’s turbulence. This is the part of you that observes, reflects, and chooses wisely, acting as the canvas upon which life’s experiences unfold.
Reacting often leads to a sense of fusion with the situation, creating an emotional rollercoaster. Responding, on the other hand, creates a healthy distance between your core self and the ever-changing circumstances of life. This empowers you to navigate challenges with greater clarity, resilience, and inner peace.
Anna Godfrey 
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