Mind & Body by Samantha Nichole

Mind & Body by Samantha Nichole

Wednesday, May 12, 2010

Yoga Practice: Issue 1


Stress can take over any person’s life, whether it’s from work, family issues, money, or somewhere else. Practicing yoga can reduce symptoms of stress - stress can be channeled and transformed into positive energy. In this blog I am going to show you some meditation techniques that worked for me, and I truly hope they work for you!

These exercises can be done anywhere, but if you are at work try to practice in private (on break in your car, or in your office with the door closed). Although sunlight is wonderful, shutting the blinds may help relax you.

Breathing and Relaxing

1. Start off by realizing that you are becoming stressed or anxious (always remember that awareness is the first step to solving a problem).

2. Close your eyes. Take in deep breaths, slowly through the nose, and count to 5 (give-or-take). Then exhale out through the mouth for another 5 counts.

3. Pay attention to the muscles in the face and neck. Are you tense? Are you clenching your teeth? If so, relax those muscles (p.s. – through personal experience I have found that I am more likely to get a migraine if my face muscles are tense).

4. Now work your way down your body – are your shoulders stiff? Relax them. Are you clenching your fists? Open your hands, and face your palms up toward the ceiling. Pay attention to your body’s internal needs as well. Use the rest room if you have to, in fact, you should do this as soon as you realize your need to go.

Sequence of Relaxation Poses

1. Legs Across Chair – In your office, break room, park bench, or wherever. Lie on your back, lift your legs, bend your knees, and rest your calves on a chair. Remember to release any tense muscles.

Image and video hosting by TinyPic

2. Legs Against Wall – Slowly come to a seated position, and push the chair away. Lie on your back, lift and straighten your legs, and place the legs against the wall vertically. Relax.

Image and video hosting by TinyPic

3. Child’s Pose – Bend your knees and release your legs to your chest (back to knees to chest), and roll over to one side. Slowly move over to child’s pose – legs tucked in, head resting down, arms can either be extended or tucked to the sides.

Image and video hosting by TinyPic

Image and video hosting by TinyPic

4. Knees to Chest – To transition from child’s pose, slowly roll sideways, go to your back, and tuck your legs in. Bring your knees to your chest.

I truly hope these techniques help you. They helped me!

No comments:

Post a Comment