Opublikowane przez World Class Poland w Lifestyle, 15.09.2011

Komentarze

Detach from daily Stress. Energize and invigorate the body. Yes, you can easily do this by giving yourself just 10 minutes in the privacy of your home and you will feel remarkably better.

Now, I will advise you that by attending yoga class at the gym or a yoga studio regularly will give you the best results. For many of you, however, the time is short and the uncertainty of attending Yoga Class can be overwhelming. Nevertheless, waking up with stiff aching muscles and joints every day is enough to find a Stretch, Relaxation and Breathing Plan that can work for you.

Practicing a basic home session will make you more flexible and stronger in a shorter period of time, will give us that grounding point of discipline that all of us are lacking. The novelty in the yoga discipline is that every day our practice is different, relatively with the context we are practicing in. Our minds, our bodies are changing continuously, what a better way to experience it than entering a sequence on the mat?

Practicing at home requires finding a nice warm spot, outside any media vibrations (TV, radio, any kind of phones!). Allow 15-30 minutes to begin with, and then extend the timing at your pace. Practice before eating or at least 2 hours after a light meal, you may light some incense or use aromatherapy oils; put some ambiental music in the background, to change the context of your everyday space. Use a yoga mat or a blanket for a softer contact with the ground.

We will present a gentle sequence of postures that you may practice whenever you need to detach from the everyday routine.

1. Begin first just by sitting cross legs or half lotus/lotus position. Focus on your breathing, at the tip of your nose, be with your breath which each inhale and each exhale. This awareness of the breath may be used every time you are in a difficult, uncomfortable situation as it allows you to be the observer of the situation.

2. Then lie down on the floor, and gently bend your knees, on the exhale raise your abdomen, buttocks, in the bridge position, hold the posture for as long as it is comfortable, breathe calmly. Release the posture.

3. As you exhale, sit on your sit bones, legs straight, and arms by your hips, inhale raise your arms, exhale bend forward hold your big toes or just wrap a towel around your soles. Hold the posture for awhile, breathe calmly then release.

4. You may finish with a total relaxation, just lie down and focus on your breath, bringing your awareness on each part of your body and releasing the eventual tensions.

Clearly, to establish a practice can take a long time, years sometimes. Yet the basis of that practice must necessarily be started today. The tools for it are always already on hand, guidance and mental focus must follow.