Yoga for Winding Down
When was the last time you took time for yourself to pause and wind down in a mindful manner?
This month’s new yoga class focuses on simple yogic postures that bring about a sense of calm, relaxation, allowing for a peaceful winding down at the end of the day. Here’s two examples along with one breathing technique:
Viparita Karani — Legs Up The Wall
You can practise this pose either lying on your bed, or on your mat on the ground. Scooch your bum as close to the edge of the wall and ground as much as possible, and lift the legs up so the heels are against the flat surface of the wall. You can have a slight bend in the knees if lengthening the legs completely straight brings a sense of discomfort in the hamstrings. Allow the hands to fall wherever they feel most comfortable and close the eyes. Hold this pose for ten full and slow breath cycles and notice how this makes you feel. You may even bend the knees so they fall outward and bring the soles of the feet together against the wall. To come out of the pose, bend both the knees, turn to one side, any side, and use arm strength to lift back to a seat.
Benefits of this pose includes:
- Helps reduce pressure on the lower back muscles.
- Calms the nervous system.
- Helps increase circulation.
Supta Baddha Konasana — Reclined Cobbler’s Pose
Much like in the above mentioned pose, come to lie wherever you feel comfortable. Bring the soles of the feet together and allow the knees to fall apart. Don’t use any effort; allow gravity to open the hips with each inhale and exhale. For added comfort, you could use a pillow or block beneath the head, or for a deep stretch and opening in the hips, place a pillow or block below the sitting bones. Allow the hands to fall wherever they feel best — one hand on the belly, and the other on the heart, or both face open alongside your body on the bed or mat. Take ten full and conscious breath cycles here. Stay here for as long as feels comfortable in your body. To come out of the pose, bring both palms beneath the knees and gently draw them together. Turn to one side, any side, and use arm strength to lift back to a seat.
Benefits of this pose includes:
- Benefits the pelvic region and inner thighs.
- Enhances breathing as opens the chest.
- Relieves symptoms of stress, tension and anxiety.
Sama Vritti Pranayama — Box Breathing
The concept of this breathing technique is simple. To a count of four — inhale, hold, exhale, hold. Find a comfortable seat where your spine can lengthen and you can keep your heart open for optimal circulation. Alternatively, you could be lying on your back in any one of the poses mentioned above. Bring your right hand to the belly and the left hand to your heart space. Inhale for a count of four, hold the breath for a count of four, exhale for a count of four and exhale for a count of four. Repeat this technique for ten full breath cycles or for five full minutes.
Benefits of this breathing technique includes:
- Eases feelings of worry and anxiety.
- Calm the mind and body, preparing it for rest and sleep.
- Helps cope with hyperventilation, panic attacks, and stress.
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