NOTE: Check with your doctor before practicing any of these techniques, to ensure all are appropriate for you. I take no personal responsibility for any injuries or upsets you may incur from practicing any of the suggested poses, breathing or meditation techniques. You must take personal responsibility for yourself, (as in all areas of your life) being careful, using common sense, honoring your body, mind and eternal spirit as you practice, and seeking out a good, certified Yoga instructor who can assist you in person. Since I was a certified Iyengar-style Yoga instructor for many years, my personal choice would be to recommend you to that style of Yoga. Yoga classes (not the power type) with a full combination of traditional teaching (meditation, breathing, poses, a bit of philosophy and finishing with a nice 10-15 minute final relaxation or Savasana) is an exquisite adjunct to any spiritual development techniques you may be already practicing or embarking upon. It was my own foundation, and I practice to this day, and plan to until I leave the planet!
The movements which call for a seated position can be performed comfortably on the floor or adapted to a chair. Choose from the following: knees folded beneath you; cross-legged, or legs straight out, back straight. Use a wall for back support and firm pillows or neatly folded blankets under the buttocks.
Simple neck movements and neck rolls . (Check with your doctor before performing these techniques) : Slowly move the head from side to side, back to front; ear toward shoulder; neck rolls: exhale, chin to chest; inhale roll head slowly toward right shoulder and drop head back; exhale come back to center, inhale go to other side. Never roll the head all the way around! Throw in some exhalations sticking your tongue out as you release the breath with a loud sound. Sigh regularly and often.
Seated Backbend (Check with your doctor before performing these techniques): Straight spine, shoulders back, feet flat on ground. Hands behind you, flat to floor or chair. Inhale, lift up your heart/chest, exhale drop head back, keeping buttocks on chair or floor. Hold 5-10 sec., gently breathing. Do 2-3 times. Then, follow with a seated forward bend and a twist, as you should after all backbending.
Seated Forward Bend : Feet flat on floor, hip width apart, arms hanging loose (or hands clasped behind you, with arms moving outward and upward). Inhale, lengthen up, exhale bend forward from hips, not the low back, and hang down, completely relaxed with torso resting on thighs. Inhale, come up, inhale and slowly uncurl. Do 2-3 times.
Twists in a chair (or seated on floor): Move to the front of your chair, spine straight, feet flat on floor. Place left hand on right thigh, just above the knee and use hand to help facilitate twist to the right. Place right hand flat on chair near the right or left buttock, whichever is most comfortable. Inhale, lengthen the spine upward, exhale slowly twist to the right, moving slowing from base of spine to top of head, head coming around last. Change sides. Do 2-3 times, changing from side to side. Do not do this exercise if you have a herniated or bulging disc in your spine. Always check w/your doctor first!
Other calming poses : Please consult an Iyengar-style Yoga book, or get DVDs by Rodney Yee, or Patricia Walden for deeper explanation and understanding of all these poses, and especially those below.
Child's pose : If you have knee problems this pose may not be for you. Sit on the floor, with your knees folded underneath you, separating them till there is a comfortable distance between them. Inhale, reach your spine upward, exhale, fold yourself forward until you are curled up like a child, torso and head coming toward (or to) the floor, knees wide enough to breathe easily, forehead lightly touching the floor. You can use a pillow to rest your forehead on. Very calming and centering.
The Flower : seated or standing: inhale, open reaching arms out like a flower in day reaching toward the sun, exhale, close like a flower at night. Your arms are the petals. Enjoy, release and feel the delight of just letting go. Visualize yourself as your favorite flower, if it pleases you.
Wall hang : stand quite close to a wall with feet hips width apart. Inhale and raise your arms up and stretch high, exhale rest the arms on the wall and keep lightly reaching up; step back a bit, if you like, to change the stretch, and each time as you do so tilt your pelvis forward toward the floor, (this is a standing forward bend at this point) and invite your heart to open and reach toward the wall.
Legs up the wall : Sit sideways very close to a wall; keep your buttocks very close to the wall, roll toward the wall onto your back and extend your legs up the wall. It's comfortable and better for your entire spine and head to be supported, so make a little firm, even pallet for yourself before you take your legs up the wall. Keep your buttocks on the floor/pallet. Rest 5-10 minutes.
Shower pose : stand fairly near a wall, (adjust as needed as you move into the pose) feet hip-width apart with arms up the wall, invite heart forward, buttocks back, image the shower gently beating against the sore part of the mid-back, or actually do this pose in the shower!
Table pose : start in shower pose, slide arms down until body is like an upside-down “L,” or like a tea table! Invite heart forward, buttocks back. This is perfect to practice in the kitchen while waiting for water to boil, etc. Use a counter or chair to rest your hands on.
Note : Forward bends calm and quiet the body/mind. All forward bends should be performed by bending from the hips, versus the low back. Bend your knees if you need to.
All Yoga poses should be practiced on a nearly empty stomach. You will be sick if you practice Yoga with a full stomach!
The Lion(ess) : An ancient Yoga pose done meditatively and with feeling. Sit in cross -legged position or on knees with hands resting on knees/thighs, breath and mind quiet. Feel the courage, strength, clarity, etc. you need to "pounce" on whatever is troubling you. Take a deep inhalation, and as you exhale pounce forward from the hips with arms extended, "claws”/ fingers spread wide, stick your tongue way out (not so far that it hurts the root) and roll your eyes upward, making a loud "ha!" sound, squeezing out all the breath (pressing belly against spine), then return to quiescent position and do 2-3 more times. Very good when a sore throat is coming on (brings blood and prana to the area of the throat chakra) and let out suppressed fear/anger/frustration/stress, etc. Don't hit the floor with your hands when you come forward; keep arms very outstretched.
Ha! Breath : Invigorating and good for releasing stale energy/emotions, and stale air at bottom of lungs. Stand with feet hip width apart, legs straight. Inhale deeply, bring arms way over your head, shoulder-width apart. On exhalation, in one fluid motion , throw yourself forward toward the ground,(but don't hit it) bending your knees at the same time to protect your back! Your ribs will touch your thigh area as you complete the pose. Make a loud "HA!" sound as you throw yourself forward. Press your belly against the spine as you exhale the breath. Stay down with knees bent, head hanging down, relaxed, breathing gently. When ready, inhale, slowly uncurling. 2-3 times, or whatever feels right.
Yamentaka Ak Faat : This exercise is a controlled temper tantrum, very effective and fun! It's a safe way to release all one's “stuff” without hurting anyone, including yourself! Stand with feet about 2 - 2 1/2 ft apart, knees slightly bent. Yamentaka is a Japanese “demon” symbolizing the demons/fears, etc. that plague us; Ak Faat (Auk Fawt, not fat) means “get out!” You stomp, kick and yell: Start stomping, alternating feet with each sound: Yamen- taka -ak- faat, kicking your legs up and out to the side (like a karate kick) on the the faat - with great emphasis on the faat (out!). Hands can be on the hips or shot up into the air in fists or both. Start slowly, building up speed and volume, alternating legs as you kick with each round. Stop when you feel done. You may feel like laughing, crying, etc., and may experience lots of tingles on arms/legs. This exercise clears out negative energy, so prana / life force can come in. Children especially love Yamentaka Ak Faat. Different words can be used ~ be playful!
Simple belly breathing : This simple relaxation and meditation technique will calm you in just a few minutes. Sit or lie down, relax and soften belly/diaphram area. Allow the breath to fill your belly, inhaling slowly through the nose. Notice your belly naturally softening and relaxing as you exhale slowly through nose or mouth (sigh if it feels good!). Feel the coolness of the air/energy as it flows in through the lower part of your nostrils, and the warmth as it flow out through the upper part of your nostrils. Slowly count to calm yourself, using 4:4:4, (inhale 4 sec.; hold 4 sec.; release 4 sec.) or less or more as your body speaks to you. When the mind moves away to stressful thoughts, gently but firmly bring it back to the Gift of Life flowing in and out of your body.
4:7:8 : Follow the instructions above, but change the formula. Inhale to the count of 4 (you choose the speed that is comfortable for all counts), hold for the count of 7 (pressing your tongue to the roof of the mouth to store energy), release through the mouth, with pursed lips, to the count of 8, allowing your tongue to float back down to the floor of the mouth. Complete 5 breaths; return to normal breathing. Never force yourself to go further than you are absolutely comfortable, whether in Yoga poses or breathing techniques! If you feel dizzy, faint, shaky, nauseous or are struggling with any breathing techniques, stop immediately, and return to normal breathing.
Falling Still Meditation : Find a quiet place to sit or lie down, close your eyes and visualize yourself in a beautiful safe place. Call upon the highest and best from the Heavenly Realms to envelop you in a protective cocoon of Light, then offer a prayer for protection and of gratitude. Begin long slow, deep breaths, using simple belly breathing. Very consciously watch the movement of the sacred Gift of Life flowing in and out of your body. Notice the coolness of the breath as it flows in, the warmth as it flows out; notice the inhalation flowing through the lower part of your nostrils and the exhalation flowing through the upper part of your nostrils. Listen to the sound of your breath; feel it in the back of your throat as it moves into your chest and abdomen. Imagine yourself falling gently downward into your body, like a leaf falling from a tree toward Mother Earth. Just sink into your physical body, falling gently and sweetly into the still, quiet place within you as you continue to breathe and let go little by little with each exhalation. Allow yourself to reconnect with your Higher Self, letting all your thoughts, fears and worries fall completely away. Allow them to melt into Mother Earth or be offered to God for transformation. Surrender into the safe and loving arms of Infinite Spirit, and allow your Self to be refreshed and renewed in body, mind, heart and spirit. Rest quietly in this sacred space for whatever time is available from 1 minute to 15 or 20.
Copyright2008 © Mariah Crawford