5-Minute Mindfulness (15 page)

Figure 6-17: Adho Mukha Svanasana, from all fours

Plant the hands firmly on the floor, and evenly spread the fingers apart. Press the palms, knuckles, and fingers into the floor. Especially, press down the pointer-finger knuckle, and balance the weight on either side of the hand (just like you do for the feet in standing poses). These are important actions to maintain throughout the pose because the hands are part of the pose’s foundation and they must stay rooted for extension of the spine to occur.

Inhale the breath; evenly lift the hips, with bent knees, and press the hands and toes down (
Figure 6-18
). On the exhalation, straighten the legs, and let the head drop between the arms. Relax the neck. Press the front of the thighs back to elongate the torso. Press the hands down, extending into the fingertips. Then stretch the arms away from the hand, all the way up to the buttock bones (see
Figure 6-19
). Let the spine lengthen, from the top of the head to the tailbone, into one long line of extension.

Figure 6-18: Adho Mukha Svanasana

Figure 6-19: Lengthening up of the side body and spine

Lift the heels up, resisting the shoulders moving forward, and continue stretching all the way up the back of the legs to the buttock bones. Now, lengthen the heels down, but keep stretching the back of the legs up. Lift the kneecaps and firm the thighs. The heels are stretching toward the floor. They might even make it to the floor, but do not force this action if it is not happening. Lift the shins out of the top of the ankles as you press the heels down. The toes are also working, spreading, grounding, with arches of the feet lifting to enhance the upward extension of the legs. Fully stretch the legs. Keep the arms as long as possible. Bending the elbows will make it difficult to transfer the weight of the body from the arms to the legs. Remain in the pose for several breaths, extending the spine on the inhalation. Then bend the knees and come down.

You can put the back of the heels against the wall for extra grounding. Or, try placing the hands and feet wider apart than shoulder-width. This helps ease tight shoulders and hips and is a good way to start practicing downward dog. If the hamstrings are tight, keep the knees slightly bent and focus on lengthening the spine and drawing the tailbone up and back. As time goes on and the hamstrings loosen, fully stretch the legs.

For a more challenging way to come into downward dog, lie on your belly, with your hands on the floor under the shoulders and fingers facing forward. Extend the legs behind you, and tuck the toes way under. Inhale the breath; press the hands and the toes down; and stretch the arms up, lifting the body off the floor. The body is compact. No sagging of the abdomen, hips, and thighs. Lift the hips and buttocks up, bend the hips, and press the legs back into downward dog.

If you have wrist problems, you can put a rolled-up washcloth under the palms to bring the weight into the knuckles and fingers and take pressure off the wrists. Practice with awareness, gradually building up strength in the hands and wrists.

If you have shoulder pain, pay particular attention to how weight is distributed through the hands, arms, and shoulders and transferred up the spine to the tailbone. Of course, if there is pain, come down from the pose. Adho Mukha Svanasana is especially good for you because it:

• Stretches hamstring and calf muscles

• Lengthens the spine

• Strengthens the upper body, arms, and wrists

• Increases bone density as a weight-bearing exercise

• Increases shoulder flexibility

• Opens the chest

• Rests the heart and quiets the brain, as a mild inversion

Downward-facing dog is a pose that builds strength and perseverance. When you need to call on those qualities of doggedness, do this pose. Meditate on the weight you need to carry—and what you don’t.

BALANCE YOURSELF

Yoga has a profound impact on the emotions. Forward bends are introverted postures and, thus, have a quieting effect, reducing agitation and anxiety. Backbends are extroverted postures that exhilarate and help to open the body and release held emotions, such as sadness and grief. Inversions turn your world upside down, literally, and allow you to change your perspective on life—they are mood elevators. Twists are cleansing. Specific breathing exercises can be done to calm or energize the individual. Relaxation and meditation practices are also extremely useful, depending on the situation.

Of course, yoga is
not
a substitute for mental therapy. Mental health professionals should be utilized when necessary. The combination of yoga and psychotherapy can be a very powerful accelerator to personal healing and growth, as the mind and body are jointly explored and united.

EASY BALANCE POSE

Vrksasana, the tree pose, develops balance, focus, and upward stretch, much like a tree, which has a strong, extensive root system, allowing it to grow tall and branch out.

Start by standing in Tadasana. Gaze straight ahead, with a soft but focused gaze. Shift your weight to the left leg, root down into the balls of the feet and heels, and press firmly down with the big toe and the little toe. Turn your right foot out to the side. Then, bring your right foot up to the inside of the left leg to where it is comfortable. You may use your hand to help bring the foot up the leg. Press the sole of the right foot against the inside of the left leg, leg against foot, as if they were pressing the spine up. If the foot does not easily stay on the leg, it is fine to leave it on the floor, heel turned in, resting against the inner heel or ankle of the left foot. Maintain the grounding in the left foot and the extension in the left leg, taking care not to hyperextend the leg. Press the big toe down, and lift the kneecap. Extend the arms out to the sides, with the palms facing up. Stretch all the way from the centerline in the body to the fingertips. On an inhalation, take the arms up over the head, stretching from the side ribs to the fingertips, palms facing each other (see
Figure 6-20
).

Continue breathing through the nostrils, relaxing the throat and diaphragm and softening the front ribs and belly. Balance ease with effort. Stay in Vrksasana for several breaths or as long as you feel comfortable and can maintain the pose. To come out of the pose, exhale, and release the arms to the side as the right leg comes back into Tadasana. Repeat on the other side.

You can also practice Vrksasana with your arms wider apart, in the shape of a
V
, to maintain stretch and extension in the arms and straight elbows with which to lift the ribs and torso up off the hips. Or, you can do the tree pose with your back against the wall for support and balance. You can also turn sideways and place a hand on the wall to maintain balance.

Figure 6-20: Vrksasana

Vrksasana is especially good for you because it:

• Tones and strengthens leg muscles

• Strengthens the ankles

• Improves balance, focus, and coordination

• Opens the hips

• Lengthens the spine

• Expands the chest for fuller breathing

REV UP YOUR SEX LIFE

The physical yoga postures stimulate and strengthen the body and improve circulation. The pelvic organs and the muscles supporting them, particularly the perineal muscles (located between the anus and the genitals), and the pelvic floor are toned, oxygenated, and flushed with fresh blood and nutrients. This can contribute to greater sensitivity and responsiveness during intercourse.

Tight areas, such as shoulders, hips, hamstrings, groin, and lower back, loosen and become more flexible. Greater flexibility allows for a greater variety of sexual positions and ease of movement.

Body image and self-esteem frequently improve as a result of doing yoga, and this can only enhance and improve your sex life. Often, people are inhibited and self-conscious of how their bodies look and how their partners might react. People tend to think that their physical appearance and performance are being judged during sex. This attitude can be a total turnoff for both you and your partner because it does not allow you to be playful and focus on the fun you might have together if you weren’t so concerned with your external appearance. Being comfortable in your own skin makes a big difference in how you interact on an intimate level—and yoga can help.

Get It On Mindful Moment

Couples yoga is a playful way to enjoy practicing yoga. Most partner poses involve mirroring the pose to each other (for example, doing tree pose with the straight-legged side of the body in contact with your partner’s side). The communication and feedback between partners provides a unique opportunity to deepen intimacy.

The physical postures, breathing exercises, deep relaxation, and meditation help decrease fatigue and stress and promote relaxation. Less stress and fatigue translate into less irritability, more patience, and greater energy and emotional availability. A greater ability to relax helps to decrease inhibitions and increase sexual spontaneity and fun in bed.

Yoga focuses the mind. A wandering mind during sex does not allow you to be fully present and intimate with your partner. It might make for a great fantasy life but not for loving the one you’re with!

CONTRAINDICATIONS

Many poses and breathing techniques in yoga are therapeutic. That said, you should avoid some actions if you suffer from certain conditions. Some contraindications include:

•
Cardiac disorders:
Do not put your arms over your head.

•
Menstruation:
Do not perform inversions.

•
Pregnancy:
Do not practice breath retention.

•
Glaucoma
or eye
problems, ear pain, or congestion:
Don’t practice breath retention or inversions.

•
Hypertension:
Do not practice breath retention or inverted poses except for the legs-up-the-wall pose.

Before beginning any new physical practice (including yoga and breathing exercises), be sure to check with your physician. And, during a yoga class, any questions or concerns should be brought to the attention of your qualified yoga teacher for clarification. If anything feels out of sorts, if you start to feel lightheaded or dizzy, or if you feel sharp pain during a yoga class, come out of the pose and relax. If the symptom doesn’t subside when you release the pose and rest for a moment, let the instructor know.

CHAPTER 7

STRETCH, BREATHE, RELAX!

“If you achieve one pose, that is enough.”

—P
ATANJALI

As we have just seen, the benefits of yoga are many. The style of yoga you choose depends on you and your body and the particular benefits you’re likely to enjoy: