Chaturanga, Tension Release Breath & Walking Meditation

Asana Practice (Yoga Posture)


  • Begin in plank pose on the toes, fingers spread apart, all 4 corners of the palms pressed into the mat.

  • Pulling your belly button into the spine, gently lower your body down until you are hovering over the floor.

  • If you feel your hips begin to lower further than the shoulders, modify by placing your knees down on the mat.

  • Keep elbows sealed against your sides.

  • Hold for 3 breaths to start. Work your way up to holding for 10 breaths or more.


  • Strengthens the arms.

  • Strengthens the wrists.

  • Tones the abdomen.

  • Strengthens the chest.


  • If you are taking care of your lower back, try Chaturanga on your knees.

  • Use fists for wrists with your palms facing each other.

Extra Challenge: Plank/Chaturanga push ups

  • Begin in plank pose.

  • Lower down to Chaturanga.

  • Push back up into plank.

  • Repeat as many times as you can using proper form.

Pranayama Practice (Yoga Breathing)

Tension Release Breath

  • Lie in Savasana (relaxation) pose with a rolled blanket or bolster under your knees.

  • Raise arms over your head and close your eyes.

  • Inhale deeply and tighten your entire body. Hold for a count of 3.

  • Exhale completely and relax your entire body. Repeat at least 2 to 3 times and repeat silently:

I release tension and return to a natural sense of calm and peacefulness.

  • Rest in Savasana (relaxation) post for as long as you'd like.


  • Relaxes the entire body and helps to induce sleep.

  • Increases circulation and nourishes the nervous system.

  • Keeps your mind focused on the present moment.

  • Releases tension and stress.

  • Calms the mind and body.

Dhyana Practice (Meditation)

Walking Meditation

  • You may do this meditation in a large room or outdoors.

  • Stand tall with eyes focused on a spot on the floor/ground in front of you. Arms may be at your side or at heart center.

  • Breathe deeply and begin walking slowly and mindfully. Bring awareness to your legs and feet and any sensations they may feel.

  • Maintain focus and awareness as you walk.

  • Continue in a slow, steady pace. Concentrate on each step. There is no destination.

  • As you take a step, repeat silently:

My focus is on walking.

  • As you take the next step, repeat silently:

I walk purposefully through life’s moments.

  • Continue until your journey feels complete.


  • Increases circulation in the legs.

  • Relieves discomfort in the hips and lower back.

  • Helps focus the mind.

  • Calms your entire being.

  • Promotes peace and serenity.

  • Brings you back to the present moment.

NOTE: If your root chakra is out of alignment this meditation practiced on the grass without shoes can help you become grounded again.

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.

Marianne Williamson said "Everything we do is infused with the energy which we do it. If we're frantic, life will be frantic. If we're peaceful, life will be peaceful. And so our goal in any situation becomes inner peace."

  • Sit comfortably and think about this quote for a moment.

  • Close your eyes.

  • Focus on the breath.

  • On your inhalation repeat:

As peace and serenity surround me

  • On your exhalation repeat:

I am relaxed and calm

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

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