• Michele Olson

Chair Pose, Humming Bee Breath & Om Meditation

Asana Practice (Yoga Posture)

Chair Pose

  • Beginning in Mountain pose, keep the abdominal muscles pulled in tight, take a deep breath in as you circle sweep your arms overhead.

  • As you exhale, circle sweep the arms down to the sides and extend the arms directly in front of you to shoulder level while pushing the hips back as if you were sitting in a chair.

  • Flowing with the breath, continue inhaling as you lift up, exhaling as you lower down.

  • Repeat up to 10 times

  • For more of a challenge, hold the chair position with the hips back and arms lifted.

















Benefits:

  • Strengthens the legs, glutes and arms.

  • Strengthens the core.

  • Improves balance.


Pranayama Practice (Yoga Breathing)

Humming Bee Breath

  • Begin sitting in simple cross legged pose or in a chair.

  • Close your eyes or bring your gaze to the floor.

  • Inhale, filling the lungs completely.

  • Exhale, and with the lips touching, make the sound of “hmmmmm” until your lips vibrate.

  • Continue for one to three minutes.

Benefits:

  • Releases tension through vibration and sound.

  • Calms the mind and body.

  • Allows us to keep our focus on the present moment.


Dhyana Practice (Meditation)

Om Meditation

Om has several meanings. It is:

  • The sound of all sounds

  • The sound of the Universe

  • The sound of creation

  • The beginning of life

Om contains 4 separate parts:

ah / oh / mmm / silence

  • Begin sitting in simple cross legged pose or in a chair.

  • Inhale, filling the lungs completely.

  • On the exhalation, begin chanting om, remembering the 4 distinct parts.

  • Pause. Inhale and exhale, repeating as many times as you’d like.

Benefits:

  • Releases tension and dispels negative energy.

  • Promotes a feeling of total peace.

  • Releases powerful spiritual vibrations.

  • Fills the entire being with energy.

  • Connects your spirit to the Universe.


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:

"Happiness is a quality of mind. It is something

we possess within...If we do not have it within,

nothing outside can give it to us." ~Paramananda

  • Continue to focus on the breath while repeating your mantra for several minutes.

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