Yoga is powerful because of the focus on Mindful movement. When we are mindful we are in the moment experiencing whatever is happening how our body is moving, our emotion, and any sensations in or around us. The practice of mindfulness takes time and practice. I love to teach my clients how to create Mindfulness as a Health Habit. Join me my Mind Body Wellness Meet Up Group for $10 per event activities, yoga, cooking, and time one on one with me!
Start with the calm child’s pose: When you are nervous have anxiety, or just feeling out of place….This pose can make you feel secure calm and cared for…
Instructions:
Kneel with legs together and sit back on heels. Hinge forward so chest rests on thighs and forehead is on the floor. Curl shoulders forward and let hands rest palm up next to feet. You may also extend your arms out above you head with palms down on the mat. Hold for 5 deep breaths.Child's Pose is a simple way to calm your mind, slow your breath, and restore a feeling of peace and safety. Practicing the pose before bedtime can help to release the worries of the day. Practicing in the morning can you help transition from sleeping to waking. It benefits the nervous system and lymphatic system.
I noticed the other day that the more time I spend on the computer the more pressure on my back. It can be painful and makes me feel like I’m falling apart! Our backs don’t like the sitting posture much. Sometimes I feel like I’ve heard mine complain- HELP ME! The bridge pose can take that pressure off your back and spine and make you feel like you can handle whatever comes.
Bridge pose can be done anywhere anytime. You don’t need a Yoga mat, but you may prefer a clean floor space. :)
Instructions:
1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heel 2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart. 3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale and slowly roll the spine back to the floor.
Bridge pose provides gentle stretching of the back and legs and lengthens the spine. Reduces anxiety, fatigue, backaches, headaches, and insomnia. Stimulates the endocrine and nervous systems.
Our next Yoga pose was inspired by felines and bovines. Yep you got it the CAT and the COW. It would seem that they have nothing in common a large bovine and small feline, but in Yoga they flow together. The cat stretches his back up with head down and the cow looks forward as he let’s his belly fall to the floor. I’ve noticed after I do the cat pose, my body almost automatically wants the opposite movement that the cow pose offers. Remember how you used to pretend you were a dog when you were a kid? Well you’ve moved up to bovine and feline! Try it out and see how you feel!
Instructions:
Cat Pose: Begin on all fours, exhale, drawing the belly into the spine. Round back toward the ceiling. Release crown of head toward the floor, don’t force chin to chest
Cow Pose: Begin on all fours, inhale as the belly drops towards the floor. Lift chin and chest gazing up toward the ceiling.Broaden shoulder blades and draw shoulders away from ears.
Cat-Cow is a gentle flow between two poses. It warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It also opens the chest, encouraging the breath to become slow and deep. The spinal movement of the two poses stimulates the kidneys and adrenal glands. Coordinating this movement with your breathing relieves stress and calms the mind.
Ghosts and goblins, skeletons too witches, monsters, and zombies. Halloween is a holiday where “seeing dead people” is creepy especially if they are the “walking dead.” So an interesting twist for your creepy holiday is “playing dead.” Yep I’m talking about the corpse pose. It’s the simplest role you will ever have to play. Lay down as if dead and let your body sink into the earth. This pose is all about the “art of relaxation.” Let yourself relax and you sink into meditation. You’ll be rejuvenated and “back to life” ready for all the parties!
Instructions:
Lie flat on your back with arms at your side with palms up and legs together, but not touching.Keep eyes closed and face relaxed; breathe deeply. Bring attention to each part of the body starting at the top of the head.Hold for 3-5 minutes. Corpse pose puts body at ease and emphasizes total relaxation. May trigger a deep state of rest that can slow breathing, lower blood pressure, and quiet the nervous system.
Join our Mind Body Wellness Meet Up Group on our Events Page for more activities to keep you moving Joyfully!