Crafting Your MedYoga Journey: A Guide to Reset, Restore, and Rewire for Lasting Wellness
- Davinder Ojalla
- 1 day ago
- 4 min read
Starting a MedYoga practice can feel overwhelming without a clear plan. Many people struggle to know when to pause and reset, when to nurture and restore, and how to build lasting changes through rewiring. This guide offers a straightforward roadmap to help you create a personalized MedYoga protocol that supports your wellness goals. By understanding the phases of Reset, Restore, and Rewire, you can develop a balanced practice that adapts to your needs and promotes lasting wellbeing.
Understanding the Three Pillars of Your MedYoga Practice
MedYoga combines mindful movement, breathwork, and meditation to support physical, mental, and emotional health. To make the most of your practice, it helps to think of it in three phases:
Reset: Clearing tension, calming the nervous system, and creating space for healing.
Restore: Gently rebuilding strength, flexibility, and balance.
Rewire: Cultivating new habits and mindsets that support long-term wellness.
Each phase plays a unique role. Knowing when to focus on each helps you avoid burnout and plateaus while deepening your connection to yourself.
When to Reset: Clearing the Path for Healing
Resetting is about hitting pause and releasing accumulated stress. This phase is essential if you feel overwhelmed, tense, or stuck in negative patterns. Reset practices calm the nervous system and prepare your body and mind for deeper work.
Signs You Need to Reset
Persistent muscle tightness or pain
Difficulty concentrating or feeling mentally foggy
Heightened anxiety or irritability
Poor sleep quality
Feeling disconnected from your body
Reset Techniques in MedYoga
Gentle breath awareness: Focus on slow, deep breathing to activate the parasympathetic nervous system.
Restorative poses: Supported postures like legs-up-the-wall or reclined bound angle pose help release tension.
Body scans: Mindfully noticing areas of tightness or discomfort without judgment.
Short meditations: Even 5 minutes of quiet sitting can reset your mental state.
Example Reset Sequence
Begin seated with eyes closed, focusing on breath for 3 minutes.
Move into supported child's pose with a bolster for 5 minutes.
Practice legs-up-the-wall pose for 7 minutes.
End with a guided body scan lying down for 5 minutes.
This sequence helps your nervous system shift from fight-or-flight to rest-and-digest, creating a foundation for restoration.
Restoring Strength and Balance with MedYoga
Once you have reset, the next phase is to restore. This means rebuilding your physical and mental resources gently and consistently. Restoration supports healing from injury, chronic tension, or emotional fatigue.
When to Focus on Restoration
After illness or injury
Following periods of high stress or burnout
When you feel weak or depleted
To improve posture and movement quality
Key Elements of Restoration
Slow, mindful movement: Focus on alignment and breath coordination.
Strengthening postures: Gentle standing poses like Warrior II or Tree pose build stability.
Flexibility work: Stretching tight areas with care to avoid strain.
Mindful transitions: Moving slowly between poses to enhance body awareness.
Sample Restore Practice
Warm up with gentle neck and shoulder rolls.
Practice Cat-Cow stretches to mobilize the spine.
Hold Warrior II pose on each side for 30 seconds, focusing on grounding.
Move into seated forward fold to stretch hamstrings.
Finish with a 10-minute guided meditation focusing on gratitude and self-compassion.
Restoration is about progress, not perfection. Small, consistent steps build resilience over time.
Rewiring Your Mind and Body for Lasting Change
Rewiring involves creating new neural pathways through repeated practice and mindful attention. This phase helps you shift habits, reduce stress responses, and cultivate a more balanced mindset.
How Rewiring Works in MedYoga
Consistent practice: Repetition strengthens new patterns in the brain and body.
Mindful awareness: Noticing thoughts and sensations without judgment rewires emotional responses.
Positive intention setting: Using affirmations or intentions to guide your practice.
Integration: Bringing mindfulness off the mat into daily life.
Signs You Are Ready to Rewire
You feel more stable and less reactive to stress.
You notice old habits fading or changing.
You can stay present during meditation and movement.
You feel motivated to deepen your practice.
Rewiring Strategies
Practice daily breath awareness for 5-10 minutes.
Use journaling to reflect on your experiences and progress.
Incorporate affirmations like “I am calm and grounded” during poses.
Try mindful walking or other gentle activities to extend awareness.
Example Rewiring Routine
Begin with 10 minutes of breath meditation.
Move through a gentle flow linking breath and movement.
Hold a balancing pose like Tree pose while repeating a positive affirmation.
End with a seated meditation focusing on compassion and patience.
Over weeks and months, these practices help your nervous system respond more calmly and your mind become more resilient.
Building Your Personalized MedYoga Protocol
Creating a balanced MedYoga routine means blending Reset, Restore, and Rewire based on your current needs. Here’s how to design your own roadmap:
Assess your state: Are you feeling tense, depleted, or ready to deepen your practice?
Choose your focus: Start with Reset if stressed, Restore if recovering, or Rewire if stable.
Set realistic goals: Aim for 15-30 minutes daily or every other day.
Mix phases as needed: For example, Reset on stressful days, Restore on low-energy days, and Rewire on calm days.
Track your progress: Use a journal or app to note changes in mood, flexibility, and focus.
Sample Weekly Plan
| Day | Focus | Practice Example |
|-----------|-----------|----------------------------------------|
| Monday | Reset | Restorative poses and breathwork |
| Tuesday | Restore | Gentle flow with strengthening poses |
| Wednesday | Rewire | Meditation and mindful movement |
| Thursday | Reset | Body scan and supported stretches |
| Friday | Restore | Balance poses and flexibility work |
| Saturday | Rewire | Breath meditation and affirmations |
| Sunday | Rest | Light walking or complete rest |
Adjust this plan based on how your body and mind respond.
Tips for Staying Consistent and Motivated
Create a dedicated space: A quiet, comfortable spot encourages regular practice.
Use reminders: Set alarms or calendar events to build habit.
Join a community: Group classes or online forums provide support.
Celebrate small wins: Notice improvements in mood, sleep, or flexibility.
Be patient: Change takes time; avoid judging your progress.
Restore, Rewire & Reset with Davinder Ojalla
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