Combining asana (postures), pranayama (breath-work) and mindfulness (any form of mediation) has profound effects on our future orientated minds.
The Importance of slowing down-“Beautiful music for a crazy World” the title of a radio show that came up while I was scanning through the radio stations in my car last weekend. I thought “thats the truest statement I’ve read in the last 12 months”
Anxiety is having a future oriented mindset accompanied by intense, excessive and persistent worry and fear about everyday situations. Nearly a third of Americans suffer from anxiety and one in 19 people ages 36 to 5o receive a prescription for benzodiazepines- a potentially addictive sedative commonly prescribed for anxiety. High doses can induce drowsiness, dizziness, confusion, memory loss, and nightmares. Which in my opinion is anxiety inducing on its own!
With the rise and awareness of integrative medicine and integrative psychotherapy- merging the best of both Eastern and Western treatments- think, talk therapy paired with breath work. Most importantly both address a tremendous, unfulfilled need for safer treatment options.
The benefits yoga has for anxiety and stress-relief has been well documented. Yoga and the emphasis on breath work activates the parasympathetic nervous system- which controls bodily functions when a person is at rest (slows your heart rate, lowers blood pressure and increases blood flow to your digestive organs). By practicing 20 minutes of meditative yoga- asana, pranayama and breathe work can diminish the physiological symptoms of stress and anxiety.
More then ever, but still always important, turning to restorative/yin yoga, which is at a slower pace and holding the postures longer with matching breath can be a lifeline and complimentary to therapy.
Check out our let’s talk yoga podcast with Mary O’meara of O’M Yoga for a in depth conversation of yoga and it’s benefits.
5 Beautiful Restorative Poses to Help you Re-centre and Relax in a Crazy World
Try these poses for 3-5 minutes to regain a sense of rest and calm
SEATED MEDITATION | This one to me a go-to and begin all of my classes with a seated meditation accompanied with pranayama to help release tension from the day.
How to: Sit comfortably, close your eyes, and take a few moments to check in and notice how you feel. Scan your body from head to toe. Take note of areas you may be holding onto tension and channel your breathe to those areas. Begin to notice and observe your breath as well. Focus your inhale on areas you feel you have built up tension from the day. On the exhale, imagine releasing everything that has built up in these areas.
PUPPY DOG POSE | This is an intense yet relaxing stretch that can boost energy and calm the mind at the same time.
How to: Start on all fours. Place your forearms on the ground as if you are going to sit back into child’s pose, but leave your bum up in the air and deepen the stretch into your chest.
PIGEON POSE | It has been said a lot of emotional tension is stored in the hips. Pigeon pose provides a deep stretch for this area and can be an effective release for pent up emotions.
How to: Starting in downward facing dog, bring your right knee forward and place it in line with your right hand. Your shin should be parallel with the front of your mat. Extend your left leg back and rest your knee and top of your foot on the ground. Square your hips and fold forward, resting your forehead on your hands. Hold for two to five minutes on each side. Breathe into the areas that feel tight, and each exhale will melt away tension.
LEGS UP THE WALL | This pose is my favorite pose for after a stressful or emotional situation. It can help calm the nervous system almost immediately.
How to: Lay down on the floor and shuffle your tush close to the wall. Lean back as you slide your legs up the wall. Rest your shoulders and head on the floor. Lay your arms comfortably by your side, palms face up. Close your eyes and breathe deeply here for three to five minutes.
SAVASANA | Savasana is the ultimate resting pose. Savasana will help you calm your body and mind. Practice this pose after the other above poses — it may be difficult to quiet your mind if you jump right in with this one.
How to: Lie on your back with your feet hip-width apart. Relax your arms by your sides with your palms facing up. Let your shoulders soften away from your ears. Breathe deeply and let your thoughts come and go without judgment.
These are some of my favorite restorative yoga poses, but you should play with it! Introduce props, try variations of these postures, add intuitive movement if you wish. An important component of any practice is maintaining enjoyment. Try each of these poses for three to five minutes, and after your practice, consider which poses helped you relax and restore, then continue with what works for you.
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