Asana Practice (Yoga Posture)
Sit in a kneeling position, thighs on calves, legs are approximately six inches apart. If you are taking special care of your knees, you may sit on a block or place a blanket under your glutes.
Face forward with arms resting gently on knees.
Close your eyes or gaze at a spot on the floor. Breathe deeply.
Rest quietly in Hero’s pose.
Promotes a deep sense of peace and serenity.
Improves the posture.
Provides complete relaxation.
Rests the body between postures.
Pranayama Practice (Yoga Breathing)
Lie in relaxation pose.
Exhale completely. Draw your breath in slowly through your nose.
As you inhale, slowly fill your abdomen and lungs.
Contract your throat slightly and make a soft hissing sound as you exhale, emptying your lungs completely.
Let your breath be long and slow.
Calms the body and balances the nervous system.
Expels stale air from the lungs, purifying the respiratory system.
Slows the mind, calms the emotions.
Dhyana Practice (Meditation)
Sit comfortably with your eyes closed.
Exhale and inhale deeply a few times.
Breath naturally while you focus on the following idea:
Yoga is a deep well into which we can tap, drawing forth
whatever we need to bring ourselves into wholeness and balance.
Ask yourself what will bring wholeness and balance to your life.
Wait for an image or an idea to arise.
Be still with that vision or thought for a while.
Slows the mind.
Reduces blood pressure and heart rate.
Calms the entire being.
Promotes peace and serenity.
Brings you back to the present.
Mantra (Positive Affirmation)
When you are feeling stressed out 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:
My body is rested. My mind is calm.
My heart is at peace. My spirit soars.
Continue to focus on the breath while repeating your mantra for several minutes.