MoveYoga05.14.11
Bhastrika Pranayam
I am not a particularly laid-back person and can come off as extremely intense. If it weren't for my physical appearance, people might be surprised to find out that I am a yoga teacher. Because my nature tends toward intensity, I sometimes find myself knotted up in a ball of stress and nerves. It is in these moments I find bhastrika pranayam most helpful. Consciously executed, deep breath resets my mind. We can always return to that space of peace in our minds and bodies. It is always available to us.
How To: Sit in any meditative posture (even a chair will work). Breathe in deeply with both the nostrils and breathe out with full force. This can be done in three ways depending on lung capacity: slow, medium or fast. If you are needing to let some feeling or situation go, chant Om on every exhalation. If you are needing to summon strength or peace from the well of the universe, chant Om on every inhalation. Do this for at least ten breaths. Eventually, you will be able to remain in conscious breath-work for five minutes.
Resolution: I am okay. The energy, peace, and rightness of the universe is all around me and in me. All is well. I am filled with divine strength.
Tips: 1. Do not fill the air into the stomach and do not blow it. Breath into the diaphragm-- the stomach will not expand but the ribs and chest will expand. 2. Practice it for less duration during summers. 3. In case of kapha and sinusitis, people suffer from nose blockage. Such people should close the right nostril and breath in through left nostril and then repeat it on the other side. Then they should breath in and out from both the nostrils.
Benefits: 1. Practice overcomes or relieves cold-catarrh, allergy, respiratory diseases, asthma, chronic cold, sinusitis and other kapha related problems. 2. It strengthens the lungs, heart and brain and gives pure oxygen. 3. It cures thyroid, tonsils and other throat problems. 4. It maintains the equilibrium of all the three doshas. 5. It evacuates toxic and foreign substances from the body. 6. It stabilizes mind and prana.
05.10.11
Office Yoga
Seated
We can deepen and widen our practice and its benefits by bringing easy, discrete techniques to even our offices, cubicles, and desks. I spend all day in an office myself, and have compiled below a list of simple exercises I’ve learned, used, and found helpful in my work day. It is still amazing to me how eight hours of typing, talking, and sitting can be such a tax on my mind and body.
Mindful Posture: Sit on the edge of a chair with your feet placed squarely on the floor about hip distance apart. Place your palms flat on your thighs, and feel length in your spine—head balanced over heart, heart balanced over hips. Inhale and exhale evenly for five counts each. Feel the crown of the head lifting, the chin subtly tucking. Repeat until you feel as though you have achieved a comfortable, long posture.
Abdominal Breathing: Sit up in a mindful posture and place your hands on your abdomen. As you inhale, feel your abdomen expand like a balloon, then slowly contract your abdomen by pulling in your belly button as you exhale. Relax your shoulders. If possible, inhale through your nostrils, and exhale through pursed lips (think of the shape of your mouth when you're about to pronounce the letter "P"). When you inhale, try not to lift your shoulders; let the breath "move" into your stomach.
Wrist, Ankle, and Shoulder Circles: Slide your chair far enough away from your desk so that you can stretch your arms out in front of you. Sit on the edge of a chair with your feet placed squarely on the floor about hip distance apart. Make two loose fists and begin circling the wrists, one at a time, being sure to reverse directions. Let an exhale release the hands to the tops of the thighs. Cross your left ankle over your right knee and begin circling the left ankle, first in one direction, then the other. Repeat with the right ankle over the left knee. Circle your shoulders a few times, sensuously rolling them up, back and down. Because the posture of office work is naturally forward-bending, it is not necessary to reverse directions with a shoulder roll.
Neck Stretches: With hands resting on your thighs, gently lower your chin to relax the back of your neck. After holding through 2-3 breaths, return upright to neutral posture, then lower your right ear down towards your right shoulder. Hold through at least 2-3 breaths, and relax the left side of your neck thoroughly. Return upright and repeat on the other side. Finally, rotate your neck as far around towards the right as it feels comfortable, hold for 2-3 breaths, then return to center and repeat on the left side.
Forward Bend: Breathe in deeply, and as your breathe out bend the front body forward until it is resting against the thighs. Let the head and arms hang over or between your knees. Bring attention and awareness into the back body, surrendering fully to the weight of the head. See if with every exhale you can relax even more deeply. When you are satisfied, let an inhale pull the spine straight and then pull the head back up into a mindful, neutral posture.
Spinal Twist: Place your left hand on the outside of your right knee. Place your right arm over the back of the chair. Breathe in and breathe out as you twist to the right. Turn your head as well. Push against your right knee or pull on the back of the chair to create more leverage. Breathe normally and hold the position. Release slowly and come back to facing forward. Repeat on the opposite side.
Side Stretch: Breathe in, and raise your arms out to the sides. Breathe out and turn the torso toward the left, reaching toward the floor (between the feet) with your left hand and your right hand pointing toward the ceiling. Your front body twists so that it is facing the right wall. Become aware of the strength of your back and the depth of the twist. Breathe in come back to starting position. Repeat with your right side.
Knee Lifts: Breathe out completely then breathe in with both hands around the front of your left. Pull your knee to your chest, while holding the in breath. Lower your head to your knee hold for a few seconds and release slowly while breathing out. Repeat with your right side
Leg Lifts: Sit and hold each side of the chair for balance. Breathe out and breathe in as you lift your straightened left leg and flex your foot. Hold for a few seconds and then slowly breathe out while lowering your leg. Repeat the same for your right leg.
Seated Sun Salutation: Sit back in the chair with legs apart and arms by your side. Breathe out completely then breathe in and with a sweeping motion bring your arms up over your head. Look up and stretch, feeling the length and strength of the spine. Breathe out while bending forward between your legs and if you can put your palms on the floor. Slowly breathe in while raising back up with arms over head again, then lower your arms to the side. Repeat this energizing movement until you feel awake and fully alive.
