Cat/Cow Pose, Awareness Breath & Heart Chakra Meditation

Asana Practice (Yoga Posture)

Cat/Cow Pose

• 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.

Benefits

• Increases suppleness along the spine.

• Stretches the muscles along the back, neck and arms.

• Improves circulation.

• Helps maintain good posture and an overall feeling of well-being.

• Releases tension in the neck and back.

Pranayama Practice (Yoga Breathing)

Awareness Breath

• 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.

Benefits:

• 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.

Benefits:

• 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.

• Sit comfortably.

• 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.