Hero's Pose, Sounding Breath & Yoga Meditation

Asana Practice (Yoga Posture)

Hero's Pose

• 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.

Benefits:

• Promotes a deep sense of peace and serenity.

• Improves the posture.

• Provides complete relaxation.

• Rests the body between postures.

Pranayama Practice (Yoga Breathing)

Sounding Breath

• 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.

Benefits:

• 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)

Yoga 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.

• Breathe.

Benefits:

• 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.

• Sit comfortably

• 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.