Yoga and essential oils can help create mental clarity,
improve focus and concentration and even in the case of yoga help create new
neural connections.
Yoga backbends open up the lungs bringing more oxygen into
the body, and inversions and forward bends help bring that oxygen to the brain (the
brain actually uses about 20% of the body’s oxygen). Poses that involve cross-body positioning or
movement such as balancing Cat or Eagle Pose can encourage the formation of new
neural connections and balances improve focus and concentration.
Essential oils such as lavender can be used to help you
sleep well allowing for the rest and renewal that the brain needs. Lavender also can help reduce stress and
anxiety which creates cortisol which is detrimental to the brain. Lavender also helps reduce inflammation and
inhibits free radical damage. Peppermint
essential oil can improve focus and concentration. Rosemary, clary sage, basil and peppermint
help with mental clarity.
There are several ways you can use essential
oils - you can sprinkle a drop or two at
the top of your yoga mat, or you can use a diffuser in the room in which you
practice. You can also use a misting
bottle – these are available from essential oil suppliers. These need to be dark glass – use a few drops
of essential oils in a bottle of filtered water.
Although using essential oils is generally safe, check with your medical practitioner if you have any medical conditions. This advice is not intended for you if you are pregnant.
Try the following sequence using your chosen essential oil
or blend.
Start in savasansa taking a few minutes to let go of your
day and allow your breath to settle.
Bananasana – inhale take your arms overhead and shuffle your upper body to the left. If this feels uncomfortable
for your shoulders, hold your elbows and rest your arms on a bolster. Hold for 2-3 minutes allowing the right side
of your chest to open. Repeat second
side.
Cat/Cow – make your way to all fours. Inhale lift your head and chest, exhale tuck
your chin, arch through your back.
Continue working with your breath.
Dynamic Balancing Cat – come back to all fours. Inhale stretch out right leg and left arm,
exhale bend your right knee and left elbow bringing them together under your
body. Inhale and repeat several times
then repeat second side.
Extended Child Pose – come to the back of your mat, big toes
touching, knees wide. ‘Walk’ your hands
forward and bring your forehead to the mat.
Keep your elbows lifted and simply watch your breath.
Dolphin Pose – come back to all fours and place your elbows
where the heel of your hand is. Form an
‘L’ shape with your thumb and first finger on each hand then rest them against
the long edge of your block. Exhale and
lift your hips. Hold for 3 breaths then
inhale drop your knees. Repeat or take
an Extended Child Pose between repetitions.
Child Pose – sit back on your heels, bring your forehead to
the mat and sweep your hands back to hold your heels. Alternatively rest your head on your stacked
fists. Rest here then when you are ready make your way to standing.
Intense Side Stretch -
stand towards the back of your mat with your feet at hip distance.
Either bring your hands into Reverse Namaste or hold onto your elbows behind
your back. Step your right foot forward and level up your hips. Inhale, lift your chest, exhale come to flat
back. Stay here if you have heart or
blood pressure issues otherwise, inhale and as you exhale lower your head
towards your right knee. Stay for 3
breaths then on the inhale come up slowly.
Exhale bend your front knee, inhale step your feet together. Repeat second side.
Eagle – stand in the centre of your mat, inhale stretch your
arms up, exhale swing your right arm under your left, bend your elbows. Either bring the back of your hands together
or bring your lower left arm in front of your left and join your palms
together. Softly bend both knees and
take your right foot to the outside of your left, to the outside of your left shin
or tucked behind your left calf. Find a
drishti, a gaze point to help with your balance and hold for a few
breaths. Inhale to release.
Half Shoulder Stand with wall/Legs up the Wall – bring the
short edge of your mat to the wall and sit with your right hip against the
wall, your knees bent. Swing your legs
around so that they are up the wall.
Stay here if you have heart issues, blood pressure problems, neck issues
or are menstruating, Otherwise roll the bottom of your feet to the wall lifting
your hips. Support your lower back with
your hands and stretch out your legs Do
not turn your head while holding the pose for a few breaths. Exhale release your hands, slowly lower your
hips to the floor. Whether you practiced Legs up the Wall or Half Shoulder Stand, roll onto your right side and draw
your knees up towards your chest. Rest
here for a minute then inhale to come up.
Rest in Savasana to receive the benefits of your practice.
