Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (35 page)

focused on a banana, the other jumping from place to place, the next, back to the banana—we’ve all

been there. Ever start a project as simple as writing an e-mail, stop mid-sentence, go and browse the

fridge, look through a pile of mail, browse a magazine, and remember the e mail after all of that? A

hectic lifestyle that goes unmanaged can add to the severity of monkey mind. You are what you

practice, and there is a way to get your mind focused and under control no matter how clear or cluttered

your calendar is. If you practice racing to work, racing to appointments, and never actually being in the

present moment, monkey mind will catch you. The good news is you can rid your mind of its monkey

business with these simple techniques practiced at least three times a week.

THE MONKEY MIND YOGA CURE

The yoga cure for monkey mind is to observe your little monkey. Observation without judgment allows us to

take a slight step back from our own selves and see what is really going on in there. When we gain space and
perspective, the monkey mind simply dissolves and we are left clear and focused. When you observe a racing,
scattered mind, it has no choice but to settle (kind of like a little kid whose mom is staring at him as he’s
about to do something naughty). It’s the trick of distraction. Distractions are only distracting if you let them
be. If you stare them in the eye, they go away, just like tension. When you breathe into tension, it eventually
dissolves. When you observe monkey mind, the monkey sits down and listens.

Seated Spine Twist

file:///C|/...ures%20Simple%20Routines%20to%20Conquer%20Mlments%20and%20Live%20Pain-Free%20-%20Stiles%20Tara/index.html[5/29/2012 10:54:20 PM]

Sit up tall and extend both legs out in front of you. Hug your right knee in toward your chest and place your right foot on the ground close to your body, outside your left leg. Inhale your left arm up and cross it over your right leg.

Press your right fingertips behind your hips. Inhale and sit up tall. Exhale and twist your torso further to the right.

Repeat this same breath and movement pattern twice more and then do the other side.

Tree, Hands in Prayer

Shift your weight onto your left leg. Draw your right knee into your chest, grab your ankle, and press the bottom of your right foot onto your left thigh. If you feel wobbly keep your hand on your ankle while it’s pressed into your thigh. If you’re finding your balance really easily, reach your arms straight up or press your palms together in front of your chest. If this is challenging in an overwhelming way, place your toes on the ground and rest your foot onto file:///C|/...ures%20Simple%20Routines%20to%20Conquer%20Mlments%20and%20Live%20Pain-Free%20-%20Stiles%20Tara/index.html[5/29/2012 10:54:20 PM]

your ankle. Press your palms together in front of your chest. Stay here for ten long, deep breaths. Come back to standing for ten long, deep breaths and try the same thing on the other side.

Eagle

Hug your right knee into your chest. Bend your left knee and cross your right leg around your left leg, hooking your right foot on either side of your left leg. Wrap your right arm under your left arm. Sit down as much as you lift up through the arms to stay on balance. Stay here for five long, deep breaths. Unwind and do the same thing on the other side.

file:///C|/...ures%20Simple%20Routines%20to%20Conquer%20Mlments%20and%20Live%20Pain-Free%20-%20Stiles%20Tara/index.html[5/29/2012 10:54:20 PM]

Office Body

Are you suffering from slumped shoulders, burning eyes, achy joints, and cramped muscles from

spending most of your time chained to a desk? Pretty much anyone who has a job these days is

spending way too many hours at the computer, sitting in meetings, and rushing everywhere. Working in

our modern age leaves us with a super tight, cramped, and tense body, impossibly tight hips, hunched

shoulders, painful wrists, burning eyes, and of course a big heap of anxiety. Fortunately, a regular yoga

practice can combat these symptoms, so you can get through your workday without wrecking your

body.

THE OFFICE BODY YOGA CURE

This routine is designed to release tension in your shoulders, hips, and hamstrings, and open up the spine. If
you practice every day, the tension that builds while you’re at your desk won’t have a fighting chance against
all your Zen efforts. Do this routine in the morning before work and at night when you come home to release
all the tension of office body.

Hands and Knees Wrist Release

Move onto your hands and knees. Make sure your wrists are under your shoulders and your knees are under your

hips. Keep your spine nice and neutral. Spread your fingers wide. Turn your right hand as far to the right as it will go, so the heel of your hand is facing forward and your fingers are facing your body. Roll your body around slightly, file:///C|/...ures%20Simple%20Routines%20to%20Conquer%20Mlments%20and%20Live%20Pain-Free%20-%20Stiles%20Tara/index.html[5/29/2012 10:54:20 PM]

getting the stretch into different areas of your wrist. Breathe into any tight areas. Stay with this for five long, deep breaths and then do the other side.