Even before having GP I couldn't imagine a day without stretching, how good it feels to reach for the sky, touch my toes and bend or twist. When in pain, and especially when feeling so full, it's easy to want to curl up on the couch and wish it would just go away. Though necessary to rest at times, moving has been my savior. Yoga has a way of healing not only the body but the mind as well. If you don't already include this in your daily self-care I urge you to give it a try! The benefits are infinite on digestion. Here are some tips from my wonderful friend/yoga teacher/future acupuncturist, Debbi Yu. Thanks Deb for taking the time to share!
*Quick note first: Like any yoga practice, it’s best to
practice on an empty or close-to-empty stomach.
Key
Terms
Bandhas
(to lock)
are energetic or muscular contractions to direct the flow of energy and provide
structural support for the body during yoga asana practice.
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I’ll briefly mention Jalandhara Bandha here as well. This is the chin lock and it is
achieved by gently drawing the chin downward towards the chest. It is to seal
in the energy, to prevent too much from rising up to the head.
Instructions:
Find a horse stance with your feet wide, toes slightly
out, heels in and knees bent, pointing in the same direction as the toes. Bend at the hips, placing your hands on your
thighs, just above the knees. Begin with
a normal breath. As you inhale through
the nose, let the belly drop. Then exhale completely through the mouth. At the
end of the exhale hollow out the abdomen, drawing it in and up. Engage
Jalandhara Bandha (chin lock). Hold until you need to inhale. Let the abdomen release
first, then slowly inhale. Repeat 3-10
times.
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Holding for 3-5 minutes may seem like a long time, but
it will help connect your body to the more “yin” side of things. Muscles and connective tissue will relax,
things will open, you’ll “rest and digest,” and you’ll feel more grounded!
Find one more symmetrical pose – happy
baby pose is a personal favorite, where you can bend one knee and straighten
the other and rock side-to-side, and “blaahh baa dee doooo bah” it out.
When I said, “one more pose...” I lied.
You cannot forget savasana! Otherwise
known as corpse pose, this is a time to let your body and mind integrate all
that it’s done. Give yourself at least 5-10 min to relax and absorb it all.
Resources:
Eaton,
Allison. Yandara Asana Manual.
Yandara Yoga Institute, 2009. Print.
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