Samanta Duggal

I Bounced Back from Burnout to Find Balance

2019-09-10T03:05:29Z

Regular ‘me time’ helps recharge and motivates to aim higher.

It has been a 13-year long journey from being a professional dancer to a yoga, movement and bodywork therapist. A wonderful journey of discovery in healing and wellness. Progressively refining techniques and learning new ones, my most recent addition is the singing bowls which I studied in Nepal in 2017.

I also practise other healing modalities such as yoga, neuro-linguistic programming, creative movement or dance therapy among others. Interestingly, this is also the way I unplug and recharge. I disconnect from giving treatments and learn something new myself. It’s very important to leave your everyday working environment and go learn a new skill.

The first thing I do after getting out of bed is go through my set of affirmations, I have a vision board on my wall staring at me and setting my frame of mind for the day. Mental and emotional wellness is very important and it’s not just about food and exercise. So having a set of measurable positive and specific goals is a great way to affirm your day.

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Switch Off to Discover a New You: Why I Like to Go on a Retreat

2019-09-10T03:05:34Z

A yoga practitioner emphasises the need for a periodical break from daily routine and explains what it does to your mind and body.

The word retreat literally means to withdraw or retire, to draw back. In our fast paced city lives this is exactly what we need in terms of extricating ourselves out of our daily hustle and bustle.

The science behind the need to log-off

Pulled by the need to be constantly working or looking after home and family and dealing with the stress of work, relationships and yes, social lives too, keeps us in what we call the “fight or flight mode” that activates the ‘sympathetic nervous system’. It’s that part of our nervous system which makes us respond to threat or a stressful situation.

Some of the physical responses to being in sympathetic mode are increased heart rate, high blood pressure, cold skin, increased breathing rate, and/or sweating. As opposed to being in parasympathetic mode which is more about: rest and digest, which brings homeostasis or balance to our nervous system or more calm and relaxed feeling to our bodies and minds.

Unfortunately, we tend to remain more and more in sympathetic state, which stimulates the stress hormones to continue into our systems for longer periods of time and leave us in constant fight or flight mode. The longer term effects being hearth disease, chronic fatigue, and depression.

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Exploring Yoga Therapy For Mind, Body And Soul Healing

2018-08-27T03:30:51Z

When it comes to Yoga, ‘one size’ doesn’t fit all. I was quick to discover this and had to supplement my studies and practice with various forms of Yoga and even other forms of alternative healing.

My first Yoga teacher training experience was almost 14 years ago in 2002, at the Sivananda Ashram. The course included Bhakti Yoga in the form of singing, chanting prayers and hymns. Jnana Yoga in the form of satsangs and discourses on Vedanta philosophy, Hatha Yoga in the form of asana and pranayama practice, Raja Yoga in the form of meditation, and a bit of Yoga Anatomy and Ayurveda.

Here Yoga is approached as a preventive science, incorporating aspects of mind, body and emotion and this is the approach I had used as a Beginner Yoga Teacher when I first started my teaching journey. However, I soon realised that the Sivananda style of teaching which is relegated to 12 postures, can’t be used on everyone.

Massage as leisure?

2016-03-25T02:20:21Z

My client and friend having an avid interest for the bodywork / therapeutic massage I do, asked me today, “ But why do we do massage, why do we love it so much, why does it make us feel so good ?? I thought it would be interesting to explore and explain why a good massage or treatment makes us feel so good!

I feel massage or bodywork is not just done for luxury or leisure purposes; it has several key benefits.

Firstly and most importantly, in our daily lives we tend to be mostly in ‘fight or flight’ mode with an extremely busy and hectic lifestyle: deadlines to meet, bills to pay, lack of sleep, lack of ‘me time’, which puts a load on our nervous system causing what is commonly called “stress”. An effective massage is known to reduce and lower blood pressure, reducing heart rate and our cortisol levels and insulin levels (usually all related according to me ) and generally put us in “parasympathetic mode” which our body and mind so desperately require.

Secondly but not second in importance, massage helps relieve tired muscles, dissipates build -up of lactic acid in the body (which comes through working out), improves circulation and therefore provides oxygen to your muscular system, reduces inflammation and pain and most importantly, prevents injury. Techniques like Thai body work and shiatsu which involve stretching, improve posture and increase range of motion and flexibility in your ligaments and joints, improving posture and also preventing injury again. Moreover, physical therapy or touch also encourages the release of our “feel good ” hormones like serotonin and dopamine, which promote our feeling of general wellbeing, relaxation and positivity -definitely being a mood enhancer !

Being a yoga teacher and facilitator, and working closely with the breath, I have found that due to stress, a lot of people breathe shallowly, breathing more into the chest, ribcage and neck- tensing the thoracic region excessively. Due to overuse of muscles in the area people can suffer from constricted muscles, respiratory issues, sinus headaches because of pain in the neck region ( over use of neck muscles while breathing ). Yes! It’s incredible how everything is closely linked and interrelated. My practice of abdominal chi massage where I do work a lot on the abdominal thoracic cavity and the diaphragm, releases a lot of tension in the area, promoting deeper breathing. “Tapotement “, a technique often used in Chinese massage or even Swedish massage, uses hacking / tapping / cupping the chest region to release mucous from blocked passages – very interesting work!

Needless to say, being in the field now for almost 10 years and still exploring, it’s so important to find the right hands with sufficient training and a warm and caring touch!

All these factors make massage therapy and body work truly a complete and preventive healing system which is not just done for leisure ; also making it an extremely interesting field for me to be in to give treatment and enhance another’s wellbeing and just generally make them feel better!

Instagram Feed

2016-03-17T18:31:56Z

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A Yogi’s Note on Diabetes

2016-02-25T18:30:00Z

Diabetes is a huge issue in India. According to various surveys done by global health organisations, it is estimated that 61 million Indians between 20 – 79 years live with diabetes. This number is expected to increase to 101 million by 2030. In addition, more than 77 million Indians are pre diabetic – i.e. they have a high risk of getting diabetes due to high glucose levels in the blood.

When we talk about diabetes, this is what you’re dealing with – it is a metabolic disorder which hinders the body’s ability to store and convert glucose to energy. The body naturally produces a hormone called insulin in sufficient quantities to break down the glucose which comes from food. If our body does not produce enough insulin, the muscles cannot absorb glucose from the blood, resulting in high blood glucose levels, a condition known as hyperglycemia. There are two kinds of diabetes, type 1 and type 2; where type 1 is generally diagnosed at childhood and type 2 usually comes from being overweight or due to unhealthy lifestyle choices.

Contrary to popular belief, being a vegetarian doesn’t necessarily mean a higher risk of type 2 diabetes. Various factors make us more susceptible, the most obvious being our love for high carb foods. Besides being ‘carbohydrate junkies’, our penchant for junk food – sweet, salty, deep fried, doesn’t do us any favours. Healthy home cooked food with low quantities of fat & salt, limiting carbohydrates and upping our intake of fibre rich foods can go a long way in helping control the onset of diabetes. Going raw can make a massive difference to the way your body metabolises your food. Your snack of choice should include lots of raw, diabetes friendly fruits and vegetables – spinach, cabbage, tomatoes, cucumber, oranges, apples, grapefruit, all types of berries for an anti-oxidant boost, melons and peaches for their high vitamin content, just to name a few. Mind you, these need to be consumed whole and raw. Juicing can make them lose some of their benefits, especially if you’re straining your juice!

It’s these lifestyle choices that we make that matter. With some careful thought and a little bit of discipline, it is possible to alter the course towards lifestyle related, type 2 diabetes. Besides these basic dietary changes, upping your physical activity can help control diabetes and improve the overall quality of your life.

An increasing number of people with diabetes are turning to yoga to help them manage the disease. There are specific asanas that help with the management of diabetes by stimulating the pancreas. Cleansing practices called shatkarmas and breathing exercises or pranayamas like kapalbhatti along with deep, full yogic breathing to help massage the internal organs are extremely effective and great at lowering stress levels. Mini fasts called shankhaprakshalan along with asanas and cleansing practices are also advocated. It is crucial, however, that all this be done under expert supervision and in a safe environment! Meditation and relaxing practices like yoga nidra also work wonders for your mental wellbeing and is the ideal way to balance energies and manage the disease burden or better yet, prevent its onset.

My aunt, Usha Dhiman who has now managed juvenile / type 1 diabetes for 55 years, has coped with the disease excellently due to her active lifestyle and positive nature. She says, “Yoga cannot cure diabetes but can certainly help in controlling it and gives the patient another tool to help cope with the stress related to the everyday rigors of controlling it. Regular practice of yoga helps in reduction of weight which in turn can help better control diabetes. It’s better than any other form of exercise as it gives the patient the mental strength to cope with the disease, besides helping physically by controlling the sugar levels in the blood more efficiently. “

Benefits of Yoga

2016-03-01T18:56:13Z

( written for stepathlon.com )

As a practitioner, teacher and therapist I have been asked this question innumerable times and each time I have found new reasons as to why people should get on their mats. Yoga has physical, mental, emotional and spiritual benefits. Physically, especially for fitness enthusiasts, yoga gives you all that a gym can, but in a peaceful, safe and more holistic way. It stretches out the muscles in your body, gives you strong abdominal muscles, arms, toned buttocks, a strong and mobile spine, legs and a great posture. What more could you ask for?The best part about the practice is that it can be done at one’s own pace; cardio, functional and strength training all in one. Even on a physical level, yoga doesn’t only work on muscles and joints but the entire internal physiology of the body; detoxifying the internal organs, boosting the immune system, balancing the endocrine system, the cardiovascular system and calming the nervous system.Mentally, what makes yogic exercise different from other exercises is the breathing. These movements are done in conjunction with the breath which not only provides oxygen to the muscles and organs but also calms the mind by making it one pointed and focused. It is therefore a preventive science that helps fight off lifestyle diseases caused by stress, like high blood pressure, diabetes, migraines and gynaecological problems, to name a few.On an emotional and more subtle level, practices like Pranayama (breath control), Dharana (concentration) and Dhyana (meditation), coupled with life style related changes like sleeping early and eating healthy, balance one’s outlook to life and help combat stress better. They also help replace negative emotions like anger, anxiety and irritation with positive ones like better self-esteem, confidence, calmness, patience and healthier relationships with others. What’s more, meditation has also been scientifically proven to slow down the catabolic/ decaying processes in our bodies. To be more specific, studies have shown that just 12 minutes of meditation increase “telomerase” activity, which is the immortality enzyme that slows down the cellular aging process.The long and short of it is that the biggest benefit, according to me, is that Yoga can be practiced anywhere: you don’t need props, machines, teachers and DVDs (once you know the practice and your own body) – it’s just you and your mat!

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The Blooming Flower – the hip opening process

2016-02-25T18:30:28Z

The hip to me is the most fascinating structure in our body often I have visualized it as a flower opening its petals and hence the name of this post!!

Being a ball and socket joint it has a lot of mobility second only to the shoulder, but in my opinion along with the groin is the most difficult to release and open.

I remember at the time of my teacher training at Sivananda in Trivandrum , I used to be almost in tears in deep seated twists like Ardha matsyendrasan (half spinal twist) or Paschimottanasan (full forward bend ) due to my restricted hip mobility , Being a dancer we constantly worked on opening our hamstrings for kicks ,splits etc. but rarely paid attention to the hips which are responsible for not only strength and stability in the lower back but also flexibility and forward bending back bending and twisting movements Yes… the single most important function of the hip is to provide balance and stability to our upper body , in other words the hip structure support the spine and the torso.

Tight hips are caused by disuse (lack of use) and misuse that is excessive wear and tear of the muscles around the joint .They can cause havoc and cause stiffness in the lower back, mobility issues with walking and basic movements .We also have a tendency to use one side of the body much more than the other causing further imbalance in the rest of the spine for e.g. not standing straight, sitting more into one hip than the other is a classic example!

In yoga practice externally and internally rotating the hips and staying in stretches for long periods of time anywhere between 2- 5 minutes can definitely help open out the hip joint and the muscles around the joint.

The photograph is a variation of the pidgeon pose / Kapothasan with a twist ! A great one for opening out the piriformis, a pear shaped muscle in the gluteal region.This pose can prepare us for deeper hips stretches like sitting in Padamasan / lotus pose and bend forward . If one is externally rotating the joint its very important to counter that with an internal rotation -asanas like half virasan or full virasan are helpful to bring flexibility in to the joint . These may be difficult at first but to breathe into them and surrender in to them allows on to stay in these deep stretches for a longer duration!!

Equally very flexible hips can be dangerous too and can cause havoc in the lower back region .Therefore hyper flexible people must work on stability and strengthening of the joint – some appropriate Asanas for strength would be Utkatasan / chair pose and the Warrior poses .

Working on a more mental emotional level – the hips are our seat of emotions and feelings and subconscious desires. .. In the subtle / energy body the sacral region corresponds to the Swadisthan chakra visualized as an orange vortex of energy or crimson lotus flower with 6 petals .Keeping our awareness on the chakra while working in a particular asana can even help rectify sexual, pelvic disorders as the chakra in the physical body corresponds to our reproductive and excretory function.

Therefore often while working on the hips one can experience deep emotional releases and responses on a psycho – emotional level.

Lastly we all have a tendency to avoid working on painful processes in our bodies especially tight hips but all in all our hips assist us to stand , walk , run , dance and balance our emotions and desires on a subtler level .The process of the blooming flower or opening the hips needs perseverance , patience and surrender!!

The Tipping Point – featured in Elle India, May issue 2012

2016-03-01T19:01:41Z

An Epiphany could come in any form and it changes the way you live …

When I signed up for a two week intensive vedic chanting workshop at Chennai’s Krishnamacharya Yoga Mandiram three and a half years ago , little did I know what I was getting into. Not only did the mantras fill me with positive vibes, but I found a huge difference in my breathing patterns.

After all chanting is an exhalation that requires supreme control over the breath. Also there’s an immense amount of concentration to get it. The correct pronunciation, which is called varna in sanskri , and the correct use of tones, or swaras are essential to ensure that the meaning of the mantra doesn’t change.

Even if you don’t understand Sanskrit , I feel that recognising the different qualities of the mantras is instinctive – they can be meditative , energising , heating , cooling or balancing.

The classical way of learning Vedic chanting is through the process of adhyayanam , which involves listening to the teacher and then repeating the mantras , promoting memory and focus.

For me, the everyday became a sadhana , a discipline that I maintain along with my yoga practice. Vedic chanting is a dying art and I am committed now to protecting it and spreading the message of the Vedas . So I followed up the workshop with a two year teacher training course , during which I also did a recording for the opening ceremony of the Common wealth games held in Delhi in 2010.

I now continue to teach and amalgamate the practice of yoga ,chanting and body work in different parts of India and overseas.

The Yin of Yoga

2016-03-01T18:58:33Z

On a recent study trip of mine to Thailand, I had the privilege of taking a yin yoga workshop with Victor Chang at one of Bangkok’s premier yoga studios Yoga Elements. It was like entering into a different realm of yoga asana practice…..
In our daily typical city life existence we are constantly in ‘yang ‘ mode or the more aggressive, dynamic masculine action and goal – oriented mode of existence, which if one thinks about is so much our own general yoga practice – with the teacher ‘directing’ you to ‘perform’ asanas… The yin mode is feminine, passive, hidden, slow- moving, very much translating into the yoga practice as well, where the teacher allows, rather than directs the practitioner’s body to fold, hold and open into poses for almost five minutes-and in a more advanced practice- even 10- 20 minutes! Slowly sinking into the poses allowing the practice to happen to you rather than you making them happen. Yin works according to Chinese medicine on 12 major energy lines in the body which correspond to the major organs in our body including the heart, lungs, gallbladder, liver, spleen – very much like the ‘nadis’ in our Indian yogic physiology.
Yes I have to admit some of the poses were excruciatingly painful, especially the hip openers -as one holds the posture it allows the fascia to slowly open creating more space in the sacroiliac region – where the pelvis connects with the lower back.
One breathes a sigh of relief, almost smiling as one unfurls from the posture but leaving one’s body transformed with a certain openness and free flow in the blocked and tight areas. The class finishes generally with a meditation to feel the ‘chi’, ‘prana’ or life-force that one has created in the hour and a half.
The aftermath of the practice is a feeling of peace, calm and more importantly – a feeling of being better equipped to deal with life outside your yoga class!