Guest Author - Nancy Welker
Yoga practices for relaxation and an increase of positive energy.
# 1
The following exercise will help you tune in with the natural flow of your body rhythm, as it's defined by your breathing. This is a very good way to lead in to your Yoga session, and prepare your body for more healthful activity.
*Lie down on a mat, knees bent, and feet flat and hip width apart. Place your arms at your sides, palms facing down.
*Inhale through your nose slowly, paying particular attention to what muscles you move as you breathe in. In your mind, see your body making an open space inside to receive this wonderful breath.
*Exhale through your nose.
Do this for several minutes, continuing to focus your mind on the action you are taking. The natural and unforced movement of your body as you inhale and exhale should get your complete attention during this time.
# 2
This exercise will further your ability to take deeper, more cleansing type of breaths, and brings you to an even higher state of relaxation when done following exercise # 1.
*Begin in Relaxation Pose (see below) palms facing down and lightly placed on your abdomen. Your middle fingers should touch.
*Inhale very slowly through your nose and take note of how your abdominal muscles will rise. In your mind your hands are receiving energy from deep within your body.
*Exhale very slowly through your nose and feel your abdominal muscles fall down to an at-rest position.
Do this for several minutes, keeping your mind on your breath and the kind of wave of motion that your body creates every time you inhale and exhale.
Easy Pose (Sukhasana)
*Sit on the floor, back straight and legs stretched out in front of you. Legs and feet are hip width apart.
*Bend your knees and cross your legs in front of you, drawing in your feet as close to your buttocks as you can without pain.
*Place hands on your knees, palms facing up, and bring your shoulders down and back slightly, easing any tension.
*Press your sit bones down toward the floor and lengthen your spine.
Relaxation Pose (Savasana)
*Lie on the floor, legs flat, feet should be shoulder width apart. Arms are outstretched about 8 inches from your body, palms facing up.
*Move your head from side to side slowly, looking left then right, in order to center your head. Make sure your spine is straight and in alignment with your head.
*Take a breath in, and then exhale. As you let out the air relax your legs and let your feet turn out to the sides.
*Take a second breath, and this time relax your shoulders by gently pressing the to the floor as you exhale.
Using these exercises as part of your Yoga practice will enrich your experience and you'll feel an increased sense of well-being.
Peace & Joy Everyone!
