Yoga for your Health and Wellbeing
Magnus Fridh hails from Karlshamn, Blekinge, in southern Sweden. He first encountered meditation during his teenage years, and his academic pursuits in Indology, with a specialization in Tibetan language and culture, deepened his understanding of the practice. Magnus frequently leads group Ashtanga yoga sessions, as well as mindfulness and meditation classes. He is also the author of two books on meditation, including the latest titled "The Art of Stillness in a Noisy World," which has been translated into eight different languages.
Instagram @magnusfridh
This week we have had the privilege to interview Magnus about how yoga can improve your health and wellbeing.
Can you share your own journey in yoga and how it has affected your health and well-being?
I was fortunate to be introduced to meditation and yoga at a young age. My parents were involved in Tibetan culture and sponsored a Tibetan boy through SOS Children's Village, who became like a big brother to me. He stayed with us for a few months when I was 16-17 and going through a period of feeling rather lost. At the time, I had a lot of issues related to my ADHD. I was restless, had negative self-beliefs, and struggled with a lot of stress.
My big brother Karma introduced me to Tibetan Buddhism, and I started to meditate on a daily basis, which completely changed my life. From that day, I acquired some great tools to regulate my nervous system, but Tibetan Buddhism, with its focus on tantric techniques, also nurtured my longing for spirituality and mysticism. I'm still so thankful for this introduction, and Karma and I are still very close. We meet every year, and indeed, we are like family.
What are the benefits of doing yoga regularly?
As you continue your practice, your physical body becomes both strong and flexible, while your subtle body learns how to find balance. The mind, often the most challenging aspect, gradually rewires itself from multitasking to mono-tasking. With accumulated mindfulness, one can direct attention towards activities that promote balance and reduce suffering and friction. However, it's not always a straightforward journey. Life presents challenges, and it's important to practice consistently, show self-compassion, and understand that facing difficulties is part of the process. But at the end of the day the benefits are balance, harmony and freedom from what creates suffering in your life.
How can yoga have an impact on our inner wellbeing?
Indeed, the essence lies in the integration of various elements within the practice of yoga. Simply performing yogic postures without mindfulness and self-study may improve physical strength and flexibility, but it wouldn't fully embody the essence of yoga. In this context, yoga encompasses not just physical movement, but also breath awareness, mindfulness, and contemplation. When practiced in this holistic manner, yoga can initially reduce stress and tension, and with consistent practice, it has the potential to transform one's life. It can alter how you perceive the world, shift your perspective on yourself within that world, and ultimately lead to profound insights about the meaning of life.
Are there any specific exercises or sequences that you recommend for individuals with specific health challenges, such as back issues or stress-related problems?
For individuals with physical issues and injuries, it's essential to consult with a knowledgeable yoga teacher who can adapt postures according to their specific issues. For instance, if someone is experiencing shoulder impingement problems, traditional chatruangas (low planks) should be avoided, and modifications should be made to support healing and strengthen the affected areas.
To alleviate stress, I highly recommend incorporating breathing exercises aimed at transitioning from the fight-or-flight response to the parasympathetic nervous system. This can be achieved easily, and just 5-10 minutes of focused breathing can yield significant benefits. One effective technique is "double as calm": Inhale for 3 seconds and exhale for 6 seconds. Over time, you can gradually increase the ratio, inhaling for 4 seconds and exhaling for 8 seconds, for example. This really works!
For someone new to yoga, where to start?
Get yourself onto the yoga mat! Start by learning a few variations of the sun salutations, focusing on the breathing technique. Don't overwhelm yourself initially; aim for about 15 minutes of practice 3-4 times a week to begin with. Remember to prioritize rest after each session. It's crucial to take a few minutes to simply lie down and do nothing. Embrace this time of rest and allow yourself to fully enjoy the state of being.
What are you top 3 favourite health habits?
Ratio breathing involves reducing your breathing rate to below 10 breaths per minute. Then gradually extend the exhalation and pause at the end of each exhale. This is one of many pathways to stillness.
Practice meditating on compassion for others. Visualize individuals who are suffering, and as you inhale, imagine taking in their suffering. With each exhale, visualize sending out light infused with love and support to them.
Currently, I'm focusing a lot on mantras and chanting. After completing the exercise mentioned in point two, incorporate the mantra "Loka Samasta Sukhino Bhavantu" which translates to "May all beings be happy and free from suffering."