4 Problem Areas and their Yogic Cures:

Start with rebounding, bouncing, shaking, strong and standing poses. Once energy is expelled, then slowly moving toward stillness and more cooling, grounding moves

Twists

Forward bends

Legs up the wall

Lower or close eyes

Example exercise:

Inhale 4 counts, Exhale 4counts 2x;

Inhale 4 counts, Exhale 5 counts 2x;

Inhale 4 counts, Exhale 6 counts 2x

Inhale 4 counts, Exhale 8 counts 4x

Inhale 4 counts, Exhale 6 counts 2x

Inhale 4 counts, Exhale 4 counts 4x

Lengthening the exhale stretches receptors in the lungs and physically calms the body

This also syncs the heart and lungs into a cohesive rhythm while simultaneously linking the brain’s both practical and emotional parts into electrical rhythm with each other.

Bumble bee breath: humming

Sitali: breathe in through curled tongue (cooling breath)

Sitkali: breathe in through teeth (cooling breath)

Start lying on your back (supine poses), using small and slow movements at first moving slowly and gently to standing.

Heart openers like warrior one, cobras, and locusts are helpful in raising natural energy levels.

Lateral bends

Cross-lateral, non symmetrical, poses are particularly helpful for stimulating the forebrain or problem solving center and considering many different perspectives/solutions

Lift the eyes

There are many opportunities for pauses, and each activity is only an invitation, not a have to. So, you are free to stop whenever you please. Each step of progress toward activity is celebrated, no matter how small.

Gently lengthen inhales but never longer than exhales to increase alertness.

Ex: Inhale 4 counts, Exhale 6 counts 2x;

Inhale 5 counts, Exhale 6 counts 2x;

Inhale 6 counts, Exhale 6 counts 2x

Inhale 6 counts, Exhale 8 counts 2x

Inhale 7 counts, Exhale 8 counts 2x

Inhale 8 counts, Exhale 8 counts 4x

Inhale 6 counts, Exhale 6 counts 2x

Inhale 4 counts, Exhale 4 counts 2x

Breathe naturally and notice for two to three minutes.

  where your body is in space as well as in relation to other parts of your body, to become more stable in motion, and to experience competence and mastery of your own body. You get to experience active relaxation and curious and playful ease of movement in a safe and low risk context.

> Slow and gentle paced movements allow the brain to notice more subtle details in the here and now that wouldn’t necessarily be noticed at a faster pace.

.> Cross lateral movements, rubbing different parts of your body with your palms or moving two different parts of your body in sync with each other, repetitive movements, and self-message further aid in awareness of the here and now due to the need of the brain to communicate between different parts of the body.

> Syncing the breath with movement by inhaling and exhaling at optimum and most convenient points in the asanas can also engage the brain with the body, keeping awareness in the here and now.

Using the voice to chant a mantra, or positive message, stimulates and soothes the vagal nerve, which sends positive and noticeable vibrations throughout your body, bringing you more in tune with the here and now.

These breaths create noticeable sensations in the here and now on the inside.

Bumble bee breath: humming on exhale (vibration)

Sitali: breathe in through curled tongue (cooling breath)

Sitkali: breathe in through teeth (cooling breath)

Notice the overall effect the poses have on your inner sensations in addition to what you can hear, taste, touch, and see in this moment. What image represents the compilation of your present sensations? How does imagining this affect your inner experience?

> Being given the choice to start from stillness or movement can help you feel a sense of agency and therefore motivate participation.

> Being given permission to stop moving or retreat to a child's pose at any point can also provide a sense of freedom and engagement during the session.

Starting in movement mode, perhaps with bouncing, twisting, and large movements, can help you ease into stillness over the course of the session rather than providing too much inward attention too soon.

cross lateral movements, moving two different parts of your body in different directions, and Syncing the breath with movement can serve as enticing and new challenges you are eager to master.

Soothing asanas such as pretzel, child’s pose, self-message, and legs up the wall can serve as coping skills if you find yourself becoming anxious about continued engagement.

Using the voice to chant a mantra, or positive messages, stimulates and soothes the vagal nerve, which sends positive and noticeable vibrations throughout your body, bringing you more in tune with the here and now.

These breaths create noticeable sensations in the here and now on the inside:

Bumble bee breath: humming on exhale (vibration)

Sitali: breathe in through curled tongue (cooling breath)

Sitkali: breathe in through teeth (cooling breath)

Positive imagery for Centering: Notice the overall effect the asanas have had on your inner sensations. Notice the increase in participation you made today. How does noticing this affect your inner sensations?

Pause for future engagement:

Contemplate how different life would be if you were able to allow yourself choices of participation, breaks, and coping skills when engaging in the activity you have a hard time doing. What difference would this make in your attitude toward that particular activity?

Make sure to surround yourself with as many comforting details as possible. Like, favorite fragrance, colors, plant life, quiet, uplifting images, sentimental objects, and plenty of space to move.

Extra time provided from slow movements when transitioning in and out of poses allow you to notice detail, and not only the bothersome details but the positive details too. Like, where the pose feels comforting, freeing, or strong in your body.

Active relaxation as well as curious, playful ease of movement within a safe and low risk context provides tangible evidence that some parts of the world are safe. You might even notice yourself having a bit of fun too!

Brain games, sometimes called cross lateral, and strong poses provide challenges that can increase your sense of agency, choice, and inner capability.

Noticing your unique inner sensations from more stationary poses such as forward bends, twists, and legs up the wall, takes considering the details of the moment to a deeper level. 

Given more time in each pose, sometimes several minutes, especially in a lying down position, can allow you to embrace relaxation with all your senses and more fully embrace the freedom of letting your body relax, if only for this specific moment, into the safety of your physical support.

Ex: Self-massage or hands on heart increases self-compassion

Audibly speaking personal positive messages, Ex: “I am safe here”, “I am strong, just as I am”, “I already am what I hope to be.” or make up one that resinates with you,  noticing the vibration throughout the body.

Relaxing, Self-affirming Breath: longer exhales increase relaxation and awareness of the moment.

Ex: Inhale 4 counts,  Exhale 4counts 2x; 

     Inhale 4 counts, Exhale 5 counts 2x;

      Inhale 4 counts, Exhale 6 counts 2x

      Inhale 4 counts, Exhale 8 counts 4x

      Inhale 4 counts, Exhale 6 counts 2x

      Inhale 4 counts, Exhale 4 counts 4x

     Breathe naturally and notice for three minutes, knowing you and no one else, created this state of calm. 

Guided Meditation for inner strength: 

·         EX: Think of a  challenge you achieved today.  If you can achieve that, is that belief transferable to other situations?

·          Ex: Thank each part of your body for all that it does.  

·         Ex: Notice what resonates and holds meaning for you from what you noticed in response to either of these questions ( notice any color, word, place in nature, feeling, face, or  anything else that arises when you contemplate the concept) what effect does imagining this have on your body?

All of the prompts above physically produce more serotonin in the body, which increases your natural sense of well being and satisfaction in the world and in yourself.

Pause for self-knowledge and future direction:

Allow time for noticing the after effect of poses on one’s body as well as time to contemplate what might be needed within a pose, leading to knowing the next best action. 

Ex: a slight pinch on your side during side lying twist might move you to straighten your torso, numbness in the legs might move you to bend your knees during legs up the wall.