By Faye Martins
To enter deeply
into a state of meditation a calm, focused mind and a relaxed body are
eminently helpful. The practice of Yoga helps to both quiet the mind and
prepare the body for extended period of meditation. Classically, Yogis and
Yoginis in India practiced a diversity of physical postures and pranayama
exercises prior to engaging in meditation. Both the physical Yoga asanas and
breathing exercises help to prepare a Yoga practitioner to sit for moderate to
long periods of meditation.
In our Western
society, many of us sit for extended periods of time in a chair or in our cars
as we run errands and commute back and forth to work. In addition, we may not
engage in enough exercise during the week to keep our muscles and ligaments
toned and limber. If the hips, lower back, shoulders, neck and heart areas are
constricted by muscular tension, it will be much more difficult to sit
comfortably during meditation. This discomfort may also lead to mental
agitation, anxiety, frustration and even anger.
Practicing Yoga
asanas that promote suppleness through the entire body, especially in the hips,
lower back and shoulders, will help to prepare both the body and mind for a
wonderfully restorative meditation session. Both active and restorative Yoga
asanas are helpful for limbering up the entire body. Active Yoga asanas will
also help to enhance the flow of prana throughout the entire body, thereby
deepening our experience of meditation. Sitting Spinal Twist is a very soothing
and effective Yoga asana for opening up the side torso, shoulder and neck areas.
Seated Spinal
Twist
Sit on your Yoga
mat in Easy Seat. If your hips are tight, you may wish to place a folded
blanket under your sit bones for added comfort and support. Take three complete
Yogic breaths. With each inhale, raise your arms over your head and press your
palms together in prayer position. With each exhale, bring your arms back down
to your sides. After you have completed three Yogic breaths, with your next
inhale, rotate your upper body to the right and place your left palm on your
right knee. Place your right hand directly behind your sacral area, palm flat
on the mat, approximately one to one and a half feet behind you.
With your next
exhale, apply gentle pressure to your right knee with your left palm and lean
back on your right hand until your feel a nice stretch throughout your left
side torso, left shoulder and neck. Slightly expand and contract in the pose
with the pulsation of each breath. You may wish to lean further back on your
right hand for a more intense stretch. Hold for three to five complete breaths.
With your next inhale, release the pose and come back into Easy Seat. Repeat on
the left hand side.
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