Yoga and Meditation
Traditional yoga was intended to help children who were restless become calm and tranquil, to easily transition the mind, spirit and body to become restful.
Meditation for myself needs to have the combination of a relaxed state and a comfortable posture, therefore, I practice these 8 techniques to allow the breath to come in more naturally.
This is a great way to strengthen the back and work muscles throughout the entire body from your hips to your hamstrings, with your wrists. Focus on getting your hips up and back with your chest and thighs becoming parallel like an upside down V or A position.
Either in a plank or on your knees, position yourself to lift your hips up, press up into your wrists and hands where your fingers are wide and spread out use the strength from here to push your butt towards the ceiling. Your shins should be parallel to the matt or floor.
Have a slight bend in the knees and elbows without locking them. Allow for the body a straight back to emerge. Also, allow plenty of space between your elbows and ears, let your head hang position yourself in an A letter position.
This pose is great to allow your breath to travel throughout the body releasing relaxation and tranquillity. This stimulates your internal organs and aids urinary stresses of the body. Release your bottled up feelings and allow your emotions to come through in and out of the body without interruption or blockages.
Start with a downward facing dog position. Focus on one side first, Bend the knees and bring your right knee forward and kick back where your toe touches the sky. Repeat the motion of forward and back three times, then allow the right to come forward, laying down next to your right wrist, keep your left leg back. Keep your hips square.
Inhale and lengthen and rise up with your pressing your fingertips to the floor. You may choose to lie in this position or rise up.
This both represents more sacred or emotional movements on the body. Flexibility in this area helps release emotional tightness or holding on to our past desires which may not serve us any longer so we need to release and breath.
Follow the link for easy instructions;
Walk your hands forward six inches, bring your shoulders over your wrists, then move your knees out to the sides as far apart as you can. If possible, turn your feet outward so the insides of them rest on the floor, and slowly bring your forearms to the ground.
Cat and Cow Pose
This pose is great to open up the back and chest allowing the motion of up and down to realign the spine and release pressure off the back muscles of the upper body. The purpose would also support a better posture with a healthy spine.
Start with all fours on a matt and position your hands and wrists right under your shoulders, and hips right above your knees get ready for the cat pose. It does not matter which pose you start with first but ensure to be gentle with your motion, if you feel any strain on your lower back you should stop. As you exhale draw your navel into the spine with your upper mid back pulling up towards the ceiling.
Give your back a full stretch up and then reverse the motion and pose by inhaling raising your head and neck and look up towards the ceiling rolling your shoulders back with your butt out. Repeat this pose at least 8 times.
This pose is great for letting go of the pressure from the lower back and help stretch out the neck with allowing oxygen to pass easily throughout the lower body, allowing more flexibility of the back and neck. I love this pose as you can get deep into the breath relaxing the back and releasing tension from the hips.
Simply sit on your knees on a matt and position your hands on the floor, breathe out and lower yourself down. Walk out your hands on the floor away from the body.
Exhale and move your hips towards your thighs. Bring your forehead to the floor, use a pillow if you need more comfort. Sit in the position for at least 30 seconds try and go for 5 breaths.
This pose is really good to lengthen and lean out the thighs. It’s good for the hip flexors and lowers back with a flexible movement with the shoulders. Doing this pose properly will also allow the chest to loosen and it should allow for better respiration to enter in and out of the body.
Here are some easy instruction from this blog;
Camel Pose Step-By-Step
Begin on your knees with your legs and feet hip width distance.
Place your hands behind you as if they were in the back pocket of your jeans.
Engage your core and press your hips and thighs forward.
Lift your chest and reach back touching your heels with your hands.
Gaze is behind you and stay with it for five breaths.
Slowly bring your hands back to your glutes and then exhale lift your torso up.
In this pose, we invite our energy to rise up and heighten changing our mood quickly, which enables us to tackle the day. It’s great for an abdominal stretch with easy rotation and flexibility of the chest.
Lie flat on your stomach and ensure your toes are pointed out. Lower your hands close to your thighs keep your hands close and push your chest up with your rolling our shoulders back and tilting your head back getting you up like a cobra.
Decompress your lower back pushing up and breath, hold in this pose for 5 breaths.
This pose prepares the body for alertness and better awareness with the mind. It allows better posture with opening the hips and allows for lasting flexibility.
Focus on this pose when you are needing to work on the root chakra or heart chakra as this poses helps you stay grounded to the earth and connected to all living things, from all the cells of your body to the leaves on the trees. The biology of life is all interconnected.
Sit on the floor with your legs extended, back and spine straight, and arms resting close to your sides you may need to use a cushion for extra support. Bend your right knee and hug it to your chest, then, bend your left knee. Draw your knees as close together as possible. Rest your hands on your knees with your palms facing with your index finger and thumbs touching.
Ideally, you can search for different poses online or attend a yoga class to learn more about how yoga can benefit your mood but also relax your body. Get your body feeling good with great breath movements.
Committing yourself to this practice will help you overcome your fear and anxieties in a way where you take control of your thoughts again, soon enough you will become more restful and peaceful.
There are many other poses which also may benefit you please check out this site to learn more.