St. Joseph’s/Candler Bē Health and Well-Being® navigator talks about the physical and mental benefits to making time for yourself

In today’s fast paced world, it’s easy to get caught up in the hustle and bustle of daily life. But, taking time for yourself is essential for maintaining both your physical and mental health. Two practices that are proven to do just that are yoga and mindfulness.

Yoga is an ancient practice that combines physical postures, breathing techniques and meditation, explains Sarah Hanson, Bē Health and Well-Being® navigator. It offers a wide range of benefits for people of all ages and fitness levels.

Mindfulness is the practice of being fully present in the moment, without judgment, Hanson says. It involves paying attention to your thoughts, feelings and sensations in a non-reactive way. Mindfulness can be practiced through meditation, deep breathing exercises or simply by bringing awareness to your daily activities. 

“By incorporating yoga and mindfulness into your life, you can cultivate a greater sense of well-being, reduce stress and improve your overall health,” Hanson says.

St. Joseph’s/Candler offers several yoga and yoga-inspired classes at our Wellness Center and through the Bē Health program at Heartwood in Richmond Hill. To learn more about offerings in Savannah, click here. To learn more about Bē Health fitness classes, click here.

Additionally, we offer Yoga for Cancer Patients at the Lewis Cancer & Research Pavilion each Wednesday. Learn more here.

The benefits of yoga and mindfulness

Some key benefits of yoga and mindfulness Hanson finds for both adults and children include:

Physical health:

• Adults: Flexibility, strength, balance
• Children: Motor skills, posture, coordination

Stress & anxiety relief:

• Adults: Reduces stress, anxiety, depression
• Children: Lowers anxiety, calms hyperactivity

Emotional regulation:

• Adults: Enhances resilience, mood, mindfulness
• Children: Helps name and manage big emotions

Focus & mental clarity:

• Adults: Improves concentration, mental clarity
• Children: Supports attention and school focus

Sleep support:

• Adults: Better sleep quality
• Children: Encourages healthy sleep habits

Self-awareness & compassion:

• Adults: Increases gratitude, presence, empathy
• Children: Fosters kindness and empathy

Community & belonging:

• Adults: Promotes connection in group classes
• Children: Builds positive social skills

Healthy coping tools:

• Adults: Tools for handling daily stress
• Children: Tools for managing change and big feelings

How to get started

“The great thing I find about yoga and mindfulness is that they can easily be incorporated into your daily routine,” Hanson says. 

Below are a few tips she offers to help you get started:

• Start small: Begin with just a few minutes of practice each day and gradually increase the duration as you become more comfortable.
• Join one of our classes at St. Joseph’s/Candler or find an online resource: Consider joining a yoga class or using a mindfulness app to help guide your practice.
• Practice anywhere, anytime: You don't need a special studio or equipment to practice yoga or mindfulness. You can do it in your living room, in a park or even at your desk.
• Be consistent: The key to experiencing the benefits of yoga and mindfulness is to practice regularly. Even a few minutes of daily practice can make a big difference.

Another great tool Hanson recommends is a three-minute yoga and breathing break which can be done anywhere and at any time. 

Start in a seated or standing mountain pose — reach arms overhead, deep breath in and as you exhale you do so into a forward fold, just let the arms hang. Inhale back up to standing and gently roll your shoulders forward three times and back three times, incorporate a gentle neck stretch from side to side, close your eyes and take three deep belly breaths. This can be done in less than three minutes in an effort to feel calm and refreshed to continue your day. 

“The benefits of yoga and mindfulness extend across your lifespan, supporting the holistic development of both adults and children,” Hanson says. “These practices offer tools for navigating stress, improving well-being, enhancing cognitive function and fostering positive social and emotional skills.”

For to reach the St. Joseph’s/Candler Wellness Center, call 912-819-8800. To reach Hanson with the Bē Health program, call 912-675-0524.