Seems familiar ?
Thursday 31 October 2013
Friday 4 October 2013
How Rhythmic Breathing Controls Emotions and Mental States
The rhythm of the breath is one of the most obvious physical indications of a person’s emotional and mental state. When relaxed, the breathing reflects an emotional calm and indicates a state where the attention can be focused. Disruptions of breath generally are associated with emotional or mental disturbances. The breath becomes “agitated in anger, stopped momentarily in fear, gasping with amazement, choking with sadness, sighing with relief, etc.” Where the mind is randomly influenced by fleeting emotions and thoughts, it is not calm and this is reflected in the breathing.
Though emotional and mental states are difficult to control, they are intimately connected to irregularities in breathing, and the breath can be controlled. This suggests that learning to consciously and deliberately regulate the breath is a key to mastery of both emotions and the mind. Beginning students of yoga are often amazed at how quickly they gain control over their emotions by working with the breath. Anyone can verify for himself the notion, long held in yoga, that pauses and jerks in the breath disrupt the continuity of thought. By learning to breath gently, smoothly and without irregularities, students of meditation are able to reduce distracting thoughts and achieve heightened concentration.
The breath not only serves as a link between a person’s body and mind, but is also the most direct channel of interchange between the person and the surrounding environment. Through breathing we take in oxygen, trying ourselves into the larger ecological system which connects plants and animals in an overall cycle of energy exchange. The act of breathing unites us with this larger energy pool and integrates us into the greater context of nature. The breath “is the result of a current which runs not only through the body, but also through all the planes of man’s existence…the current of the whole of nature…is the real breath… It is one breath and yet it is many breaths.”
But when the breath is not free-flowing, interchange with surrounding sources of energy is limited. The above descriptions of breathing habits such as “choking with sadness” portray constrictions in this interchange. Thus emerges a “breath language” which is in many ways analogous to “body language.” It reveals the characteristic ways in which one relates to his surroundings: holding the breath, sighing, and wheezing are other items of vocabulary in this language of breath.
Source: “Breath: The Tide of Life,” from Yoga & Psychotherapy: The Evolution of Consciousness, by Swami Rama, Rudolph Ballentine, MD, Swami Ajaya, PhD
Thursday 3 October 2013
Wednesday 25 September 2013
Wednesday 4 September 2013
Tuesday 20 August 2013
Tuesday 13 August 2013
BENEFITS OF SURYA NAMASKAR
— If performed in the morning, it relieves stiffness, revitalizes your body and refreshes your mind.
— Do it during the day and it will instantly boost you up.
Practice it after sundown and it helps you unwind.
— Practising the Surya Namaskar regularly is also known to ease stress and give you peace of mind besides increasing your levels of concentration.
— It also makes endocrinal glands like the thyroid, parathyroid and pituitary glands, function normally.
— If you have trouble sleeping at night, the Surya Namaskar will help you fall asleep without using any external stimulants.
Taken from: www.facebook.com/ynspiration
Friday 24 May 2013
Monday 29 April 2013
Sunday 28 April 2013
Monday 22 April 2013
Pose - Triangle - UTTHITA TRIKONASANA
Instructions
1. From a standing position with the legs 3 feet apart as in Five Pointed Star, turn the right toes to the right wall and the left toes slightly inwards. Inhale and press the left hips out to the left as you slide both arms to the right parallel to the floor.
2. Exhale and rotate only the arms, raising the left arm up and resting the right hand against the right leg, with the palms facing forward.
3. Press into the feet, pull up the knee caps, keeping the legs strong. Reach the finger tips away from each other, bringing the arms into one straight line with the shoulders stacked on top of each other. Press the left hip forward and the right hip back.
4. Breathe and hold for 3-6 breaths.
5. To release: inhale and reach the raised hand up towards the ceiling as you press down into the feet using the whole body to lift back into 5 pointed star.
6. Repeat on the other side.
Benefits + Contraindications
Benefits: Triangle pose engages every part of the body, strengthens the core, opens the hips and shoulders and stretches the legs.
Contraindications: Recent or chronic injury to the hips, back or shoulders.
Modifications + Variations
Modifications: Use a yoga block on the floor to support the lower hand.
Variations: A) Bring the raised arm over the ear parallel to the floor. B) The lower hand can rest on the floor on the inside or outside of the leg, or the lower hand can grasp the big toe with the middle and index fingers.
Thursday 4 April 2013
Wednesday 27 March 2013
Friday 8 March 2013
Wednesday 27 February 2013
Things yoga students need to know
- If you’re new, be new.
Six classes do not make you experienced, used to yoga or a “yogi.” If the teacher says, “for advanced students,” 98 percent of the time it will never mean you, even if you’ve been practicing for years. “For advanced students” means, “if this pose feels easy, you are steady and you can do more while also breathing, then you may move on to this other crazy thing.” So, 98 percent of the time you will not do the crazy thing. Do not confuse that with weakness.
- Yoga is not for everyone.
You might feel like this is a life-changing, orgasmic epiphany—that this bendy-Zen-ness must be good for all people everywhere, but it’s not. Stop trying to convert everyone you know. Yeah, I know, they might love it and it might be crazy super awesome for their herniated discs or whatever, but just stop. Yoga is not a religion, it is not a cult, and all that is good about it gets diluted exponentially with armchair evangelists.
- If it hurts, stop.
Are there poses that are uncomfortable, bordering on pain? Yes. Get to know the differences between tiredness in your muscles, stretch in your ligaments and pure, straight pain in your body. Pain is a sign that tells your brain your body is in danger. Listen to it.
If nothing in #3 made any sense to you, you are not ready for a class with 40 people in it.
Try one with three people. One where you can ask questions about pain.
- Figure out why you’re doing this.
Why are you going to class? Why are you pushing to the next pose? Why is it important to you to breathe heavily and move your body and step your foot forward? You may not have answers but asking these questions helps you figure out how you move around in space. Having a “why” also keeps you in the room when your brain goes, “Boooorrring.”
- Yoga is personal.
Asana is particular to the person experiencing the poses at this specific point in time and space. The man with his head on the floor and the woman with her head on her knee are at their individual max. Stop comparing your limits to theirs. You cannot possibly know how anything feels to anyone else. Just because they look like they’re further along doesn’t mean it doesn’t feel just as difficult in their respective bodies.
If you want to win, go to CrossFit.
There are no Yoga Olympics. There is no “good, better, best,” or PRs at yoga. You might stick a handstand one day and then really suck at it later that same day. An important part of practicing yoga is being present in the moment, no matter what’s happening. And another important part is embracing impermanence. No matter how awful or how awesome, that handstand isn’t going to last and it isn’t going to win you any points.
- Looks are deceiving.
Yoga was not designed to make 20-something white girls be as skinny as possible. Do not forget this. Never forget this.
- You don’t need to buy anything.
Beyond the class, that is…you can’t just run into a studio like a Zen vigilante. Studios are businesses, after all. But with that comes all the other commercial interests businesses hold, like retail options and marketing ploys. The capitalist side of yoga makes a lot of money from teacher trainings in particular and they do not care about you quite as much as you think. Don’t be sad, just don’t start teacher training after practicing yoga for only a couple of months. Please.
- Breathe at your own pace.
For years, I hated Upward-Facing Dog. I would inhale to Up Dog and then the teacher would start talking and we would stay there and I would sway like a suspension bridge and continue to inhale, inhale, inhale…and then finally push back to Down Dog in a great huff of exhalation.
It wasn’t until I started an Ashtanga practice that I realized you are, in fact, allowed to breathe like a normal human even if your pace doesn’t match the cues. This also proves the point that there are four billion* types of asana practice, and you can only benefit from trying more than one. It may prove just how gullible I was as a teenager too, but you, hopefully are just new to yoga, not to life.
*Pure exaggeration, not a factual number.
About Kate Stone
Kate Stone started taking yoga in middle school as a rebellious move against sports camp. After years of gymnastics, not having to flip over after a backbend was a relief, and the practice stuck. After college, Kate moved to Chicago to teach mean children how to read. She was marginally successful but felt severely, physically ill-equipped to deal with the fighting in her classroom. As someone who takes things literally, she became a personal trainer. Kate spent eight years in Chicago working in gyms, bars and museums, feeling like she was supposed to have a real job. Last year she realized she doesn’t ever want one of those. Kate spent all of her money on yoga training, and is now a yoga teacher, writer and bartender living in Boston.Tuesday 26 February 2013
Sunday 24 February 2013
Viparita Karani (Legs-up-the-Wall Pose)
Lie on your back as close as possible to a wall. Bring your legs up to your chest and then push your feet out until it touches the wall. 'Walk" up the wall. Move your body closer until you make a 90 degree with the wall and floor. Relax your arms in the 'dead man pose' or overhead.
When using support: If you have any lower back pain, support your body by placing a yoga block or folded blankets on the ground beneath your back. When positioning your support, you must consider its height and its distance from the wall. Be honest with yourself to avoid straining any muscles! If you are not very flexible, your support should be lower to the ground and farther from the wall. If you are flexible, keep your support higher and closer to the wall. Your sitting bones do not need to be against the wall, rather “dripping” down into the space between the wall and your support. Keep a gentle arc in your torso from the pubis to the top of the shoulders.
If your neck feels strained, place a small, rolled-up towel under it. Cover your eyes with the other towel and keep your them closed for 5 – 15 minutes as you soften and release. Rest your arms out to your sides. Open your shoulder blades away from the spine, relaxing your hands and wrists. Keep your legs held vertically in place, but only partially flexed.
Release the weight of your belly toward the back of the pelvis, deeply into the torso. Soften the eyes and turn them down towards your heart. After you come out of this restorative pose, be sure to lie on your side for a few breaths before sitting upright with your back against the wall, then slowly rising to your feet.
You should feel firm support all the way up the torso, out through the arms, and up through the neck and head. Your throat should feel open and tension free. On each exhalation, allow the weight of your lower legs, pelvis, upper back, and head to be fully held. On each inhalation, allow your ribs to expand in all directions. Stay in the pose for 5 to 15 minutes.
Benefits of Legs Up the Wall Pose:
- Regulates blood flow
- Alleviates menstrual cramps
- Relieves swollen ankles and varicose veins
- Helps testicular, semen, and ovarian problems in men and women respectively
- Improves digestion
- Restores tired feet or legs
- Stretches the back of the neck, front torso, and back of the legs
- Improves problems of the eyes and ears
- Relieves mild backache
- Provides migraine and headache relief, especially when done with a bandage wrapped tightly around the forehead and back of the skull
- Helps keep you young and vital
- Calms anxiety
- Relieves symptoms of mild depression and insomnia
Friday 22 February 2013
Sunday 10 February 2013
An Overview of Joga
Published on January 9, 2012 by Melanie A. Greenberg, Ph.D. in The Mindful Self-ExpressYoga is an ancient Indian discipline with the ultimate goals of uniting mind, body,and spirit, and of transcending the boundaries of the self to become one with the universal consciousness. It began in India thousands of years ago, taught by swamis to their students. The mind-body benefits of Yoga have been widely touted by health magazines and celebrities, yet some experts have warned that there are risks in practicing complicated Yoga poses without correct mental preparation and spiritualmindset. The New York Times has added fuel to the fire by publishing an article describing serious injuries resulting from Yoga, such as spinal stenosis, stroke, or nerve compression. Yoga loyalists retort that these stories of injury are anecdotal and not based on controlled studies. It is the opinion of this author that we shouldn't be hanging up our Yoga mats just yet, although some precautions are in order. Here 's why...
What is Yoga?
The most prevalent form of yoga in the West is Hatha Yoga. Hatha, meaning literally "sun-moon" Yoga is thought of as a way of uniting opposite energies, such as "masculine and feminine" or "hot and cold." Traditional Hatha Yoga encompasses not only physical poses (asanas), but also breath-work (pranayama), mudras (energy locks), meditation, and contemplative practice. In the West, 90 percent of the Yoga practiced consists of asanas (poses), and it is more likely to be pursued for body toning and weight loss benefits than for spiritual transcendence. What distinguishes Yoga from other types of exercise is the focus on "non-violence," not forcing or straining, "non-competitiveness," focusing on improving oneself at one's own pace, achieving "balance and inner calm" and "listening to the body." However, it would be virtually impossible to assess all the Yoga studios and gyms in the world to see if teachers actually follow these principles. Gyms may be unaware of these tenets when they make hiring decisions. Also, if you have an injury or chronic medical condition, it is not clear what percentage of teachers would be qualified to tailor the poses for you. The Yoga Alliance certifies Yoga teachers who have undergone a fairly rigorous training curriculum, including instruction in anatomy, yet universal standards do not currently exist for therapeutic work (although I hear from good sources that they are in the works).
History of Yoga in the West
Hatha Yoga was brought to the West in the 1920's by three students of T. Krishnamacharya (a prominent Indian yogi) namely, B.K.S. Iyengar, T.K.V. Desikachar , and Sri Pattabhi Jois. These three gurus founded the schools of Iyengar Yoga, ViniYoga, and Ashtanga, respectively. Compared to the first two, Ashtanga is more vigorous, continuous. and aerobic and was originally designed to help adolescent boys calm their excess energy. In 1947, Indira Devi opened her Yoga studio in Hollywood, which led to a steady migration of celebrities to the discipline. Where celebrities go, the public eventually follows; today, there are thousands of yoga studios and millions of devotees throughout the Western world. In the last decade, the growth of Yoga has been exponential. The New York Times cites a 5-fold increase in Yoga practitioners from 4 million in 2001 to 20 million in 2011.Who Practices Yoga?
According to national surveys, the typical Yoga practitioner is an educated woman in her mid-30's with above-average income, living in an urban setting and perceiving herself as being in better physical shape than the average person (sounds like the Real Housewives!). Typical reasons for pursuing Yoga include stress and lifestyle factors, weight-management or pain. Only a small minority of Yogis abandon traditional medicine; most continue to see regular doctors as well. Most practitioners believe that Yoga works for their physical or mental symptoms and also identify with the mind-body and self-care philosophy. With the typical doctor's appointment now only 14-18 minutes, they may need a bit more mind-body love (know what I'm saying?).Benefits of Yoga
The last decade has also seen an increase in studies using Yoga to treat ailments such as cancer, pain, or diabetes. Studies support the benefits of Yoga for a variety of health outcomes, including pain, functional ability, blood pressure, sleep, depression, anxiety, immune function, andcognitive function. Most studies in medical samples have, however, used small samples of subjects, so participants may not be typical or representative of the average person in the real world. Also, many studies compared Yoga to being on a waiting list for treatment. As we all know, just about any treatment will make patients feel happier and better than being on a waiting list. Therefore, it's not clear if the results were due to something special about the Yoga, or because Yoga group participants were given more attention and therefore expected they would improve (the placebo effect). Also, if patients did improve, was this because they exercised and became stronger and more flexible, or because of the psychological and spiritual aspects?Risks of Yoga
Practicing Yoga is not without risks, however. As research results on Yoga's benefits reach the public via the internet, older and less healthy people are trying it out. At home Yoga tapes can be bought relatively cheaply and are widely available at discount stores and on a plethora of expert websites. Gyms and health clubs without a holistic focus are also meeting demands from consumers by offering Yoga classes. Sites like Groupon offer discounts for a series of Yoga classes as well. Because there are many different styles of Yoga and participants may not be aware of the difference in style, they are likely to choose the most affordable. This may lead novices into vigorous classes, such as Ashtanga or Bikram (heated) Yoga, with increased injury potential unless you know what you are doing. Even classical Yoga poses, such as shoulder or headstands, may pose risks for neck compression injuries. Extreme backbends may lead to hyperflexion, and those with high blood pressure may have increased risk for stroke when doing inverted poses. According to The New York Times, emergency room visits due to Yoga injuries increased from 13 in 2000 to 20 in 2001. Considering that millions of people actually practice Yoga, this does not seem like a particularly troubling number. Any serious adverse effects, potentially resulting in potentially permanent disability, should not be taken lightly, however.Groundbreaking Study of Yoga for Low Back Pain
To evaluate the benefits versus costs of Yoga more systematically, I looked at a recent, groundbreaking study by Karen Sherman and colleagues at the Group Health Cooperative in Seattle, Washington in the Archives of Internal Medicine(December, 2011). This study used rigorous methods to assess the benefits of Yoga for participants with chronic low back pain. This is the first study of Yoga for chronic pain that has included a large number of patients (228 to be exact), used a long-term (approximately 6-month) follow-up assessment, and compared Yoga not only to a minimal treatment (self-help book), but to another intervention (Stretching) that is widely used to treat back pain. Participants were therefore assigned, on a random basis, to either get the self-help book, attend 12 weekly Yoga classes taught by an experienced Yoga instructor, or attend 12 weekly classes of stretching exercises taught by an experienced physical therapist. Everybody in the study was assessed before treatment and at 6, 12, and 26 weeks as to how impaired they were in doing their daily activities and how bothersome their pain was.
As expected, the self-help book group fared rather poorly, compared to patients actually given an instructor-led treatment. Both exercise groups were less bothered by pain and reported better daily functioning after the treatments, compared to the self-help group. Also, the two exercise groups decreased their medication use by 25 to 33 percent, compared to before the study, but the decrease was far less for self-help. There were no differences between Yoga and Stretching, except that patients assigned to the Yoga group were more likely toshow up for the first class, but the Stretching group was more likely to practice exercises at home. This study is considered state-of-the-art and demonstrates that Yoga works as well asSstretching for lower back pain. Currently, physical therapyis covered by most insurance plans, whereas Yoga is not. The study also hints at potential cost-savings in the form of decreased medication use, which could more than compensate for the cost of the classes.
Risks for Injury
This study clearly shows substantial benefit of Yoga for this troubling health condition. Aside from the distress and suffering caused by chronic low back pain, this malady costs the nation billions of dollars each year in office visits, medications, surgeries, and lost productivity due to work disability. But can it hurt some patients, as The New York Times article suggests? Luckily, for our purposes, the researchers were veryconscientious in studying any adverse effects reported by participants. Of the 87 Yoga and 75 Stretching participants who completed the study, only 13 in each group reported mild/moderate increases in pain. One Yoga participant, however, ended up with a herniated disk. The benefits of Yoga under these pristine conditions clearly outweighed the costs (except for the one poor guy!). However, the average joe going to his local gym with a New Year's special deal would probably encounter much more variability in the skill of instruction and poses taught. Further, he/she may be more likely to force or overdo the poses in this more macho atmosphere. Clearly, we need some well-designed studies of Yoga as practiced in the community to assess how much the risks for injury increase in real-world settings.Suggested Precautions
The following may help those who are new to Yoga or in less than optimal state of fitness to minimize the risk of injury:
(1) Look for Beginners' Classes. Leave tying oneself in knots to the Swamis. If you see the word "Bikram," proceed with caution if you're a beginner.
(3) If you have a chronic medical condition or are obese, get clearance from your doctor before starting Yoga, and let the instructor know in advance. Ask the instructor if he/she is familiar with modifications of poses for this condition.
(4) Respect the limits of your own body, be gentle with yourself, and leave the macho attitude at home. Every person's body is different and the idea is to extend your own limits, not outdo others.
(5) Avoid headstands if you are a beginner and use blankets to support your shoulders during shoulder stands.
(6) If something hurts more than a little bit, pay attention and stop. Don't let the instructor do any overly vigorous adjustments either.
With these precautions in mind, some patience and a reasonably well-trained instructor, you should be in a good shape to reap the many health and stress-reducing benefits that Yoga has to offer. Remember than any type of exercise has risks (think of head injuries in High School football) andbe aware that the risks of being chronically sedentary include obesity, diabetes, physical deconditioning, and heart disease. To reap maximum benefit from this holistic practice, bring your mind and spirit into the room along with your body.
Namaste.
Link to New York Times and related articles:
http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?pagewanted=all
http://abcnews.go.com/blogs/health/2012/01/06/4-ways-to-practice-safe-yoga/
Link to Sherman et al. study:
http://archinte.ama-assn.org/cgi/content/short/archinternmed.2011.524
About The Author
Melanie Greenberg, Ph.D. is a clinical psychologist, life coach, and expert on life change, health psychology, integrative & behavioral medicine, chronic stress and pain, who has published her own research in academic journals. Previously a Professor, she is now an influential practicing psychologist, speaker, and media consultant.
Visit my website:
http://melaniegreenbergphd.com/marin-psychologist/
or my other blog http://marinpsychologist.blogspot.com
Follow me on twitter @drmelanieg
like me on facebook http://www.fb.com/midfulselfexpress
Saturday 19 January 2013
How to Start a Yoga Practice |
| Taken from: http://www.yogabasics.com/ Our "How to Start a Yoga Practice" guide will give you the 4 basic steps to starting a yoga practice. 1. Learn how to breathe The most important thing to do in yoga is to breathe, especially when holding the postures. Learn Dirga and Ujjayi Pranayama to use during yoga. Most importantly, breathe through the nose into the belly. Read ourBreathing in Asana article. 2. Start and end with a brief Meditation Start in easy pose or accomplished pose with a short meditation to center yourself and bring your focus inside. 3. Use Basic and Beginning Postures Start with our basic yoga pose sequences and/or these simple postures: seated twist, cat, dog, down dog, child, cobra, mountain, triangle,forward bend. Then explore the Asana section for more. 4. End with Shavasana (Relaxation Pose) Always end your yoga practice with Shavasana, resting and consciously relaxing your body for 5-15 minutes. |
Tuesday 15 January 2013
7 Yoga Moves to Improve Concentration
We live in a short attention span society. Between the hours most of us spend in front of the television and the time we spend online, our ability to concentrate is practically under siege on a daily basis.
Yoga is a great way to improve concentration, just by its nature. Working a few of the postures and breathing exercises below into your practice can help boost your power to focus even more!
1. Salutation Seal
This simple breathing exercise is a great way to start your practice. Sitting cross-legged on the floor, bring your hands into prayer position. Try to quiet your mind, focusing instead on inhaling and exhaling deeply while keeping your spine nice and straight. Salutation seal really helps bring focus to the rest of your practice….it’s so centering!
2. Alternate Nostril Breathing
Another breathing exercise, practicing alternate nostril breathing for a couple of minutes can really help clear your mind. Like with salutation seal, you’ll sit cross legged. Hold your right hand with your palm in front of your face, and fold down your pointer and middle fingers. Before you inhale, use your thumb to hold your right nostril closed. Hold onto that breath, then release the right nostril and use your ring finger to hold your left nostril closed as you exhale.
Now, inhale while still holding the left nostril closed, then switch nostrils to exhale. Repeat this cycle for a couple of minutes to focus your mind and clear your head of distracting thoughts.
3. Tree Stand
Balance poses are excellent for concentration! You can do tree stand in a number of ways, but to start stand up straight with your hip distance apart. Bend your right knee and grab hold of your right knee with both hands. Once you feel like you have your balance, move your grasp so you’re holding your right foot, and slowly place that foot on your left thigh with the toes pointed toward the floor. Move your hands into prayer, and breathe here for about 30 seconds.
If you feel balanced with your hands in prayer, you can move them over your head and either hold them with your arms straight and palms facing each other or place your palms together over your head.
Repeat this on your left side.
4. Crane Pose
This is another balancing posture, but this time you’re balancing on your arms. Start out in a squat with your feet hip distance apart. Move your legs so that your shins are right in line with your armpits, then place your palms on the floor in front of you. Ever so slowly, tilt your weight forward. The idea here is to get your feet off the floor, so you’re balancing fully on your hands.
Crane pose is a bit tricky, but if you keep at it, the payoff is so worth it. Not only does this help with concentration, but it’s so gratifying when this posture finally clicks.
5. Seated Forward Bend
A gentle forward bend goes a long way toward quieting the mind. To do this simple posture, sit on the floor with your feet out in front of you and a straight back. Inhale, and lift your arms above your head, stretching your spine. On your exhale, fold forward at your hips, reaching toward your feet. Grab your leg wherever you can reach – knees, shins, or feet – then just relax and breathe here for up to 30 seconds.
6. Camel Pose
Backward bending is about facing our fears, which goes a long way toward quieting those distracting thoughts in our heads. Start sitting on your knees, then raise your bottom off of your feet, so your thighs are perpendicular to the floor. Place your hands on your lower back, then inhale and arch back slowly, letting your head hang gently backwards.
If you feel comfortable there, you can take camel pose to the next level by taking your hands off of your back and grabbing your right foot with your right hand and left foot with the left hand. Stay here for 10-12 deep breaths.
Regardless of how far you take the pose, make sure you move your hands to support your lower back as you come out of it, and come up slowly. Your head should be the last thing you straighten.
7. Reclining Hero Pose
Relaxation poses help you focus in a way similar to some of the breathing exercises. Sit on your knees, then move your feet apart slowly until your bottom is on the floor. Inhale and straighten your spine, then exhale as you lean backwards. The idea here is to relax your back onto the floor. Lay your arms at your sides, palms facing upward and focus on taking deep breaths. You can hold this pose for 30 seconds or up to five full minutes.
If this is too much on your knees, you can try savasana instead. Rather than laying with your knees bent, just lay on your back with your legs straight out and feet hip distance apart. Relax, breathe, and clear your mind.
Subscribe to:
Posts (Atom)