Cat/Cow Pose, Awareness Breath & Heart Chakra Meditation
Asana Practice (Yoga Posture)
Begin on all fours with fingers spread apart, wrists under shoulders, knees under hips.
On your inhalation, slowly lift the head and tailbone up. (Fig. 2) Feel a stretch in the abdominals.
On your exhalation, slowly drop the head and tailbone, tucking your chin into your chest. (Fig. 1) Feel a stretch in the upper back and shoulders.
Continue alternating slowly between cat and cow flowing with the breath.
Continue as many times as you feel comfortable, stopping at around 3 minutes.
Increases suppleness along the spine.
Stretches the muscles along the back, neck and arms.
Helps maintain good posture and an overall feeling of well-being.
Releases tension in the neck and back.
Pranayama Practice (Yoga Breathing)
Set your intention to bring awareness to your breath for an entire day.
Practice your favorite yoga breathing technique and remain focused on it throughout the day.
Notice your breath as you wake up and get ready for the day.
What happens to your breath as you begin to battle the first signs of stress?
Take a deep breath and notice yourself becoming calmer.
When your day comes to an end, practice the Heart Meditation just before bed.
Releases tension and stress.
Calms the mind and body.
Allows us to keep our focus on the present moment.
Dhyana Practice (Meditation)
Heart Chakra Meditation
Sit comfortably with your eyes closed.
Bring your thumbs and forefingers together to form a triangle over your heart center.
Inhale through your nose for a count of 8. Exhale fully through your mouth.
Imagine the color green or pink (the colors of the heart chakra) radiating from your heart center.
Focus on your heart center.
With each inhalation the color brightens and with each exhalation the color radiates further into your meditation space creating a calming and peaceful presence around you.
Slows the mind.
Calms your entire being.
Promotes peace and serenity.
Brings you back to the present moment.
Reduces blood pressure and heart rate.
Balances the heart chakra.
Mantra (Positive Affirmation)
When you are feeling stressed at any time during the day, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.
Close your eyes.
Focus on the breath.
Repeat the following mantra:
"The most beautiful things in life cannot be seen or even touched.
They must be felt with the heart." ~Helen Keller
Continue to focus on the breath while repeating your mantra for several minutes.