We all go through tough times – that’s life. But some of us seem better able to bounce
back, find another way and this requires mental flexibility. On our mats through our asana practice we can
cultivate physical flexibility and because of the mind body connection we can
thereby also cultivate mental flexibility. Always take time in savasana to end
your practice to enable the parasympathetic nervous system to become the most
active – this is associated with calm.
Meditation can help with mental clarity by calming the mind.
Essential oils can help too.
Just like your asana practice essential oils can calm your mind and when
your mind is calm you gain the mental clarity to see your way through tough
times. Cedarwood essential oil helps
with the emotional strength to bounce back from tough times while rosemary
essential oil helps with mental clarity and rose essential oil can help prevent
despair.
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.
Savasana – start lying back on your mat with your legs over
a bolster or thickly rolled blanket if you have back issues. Close your eyes and starting at the crown of
your head, mentally scan your body noticing how each part feels today. Then bring your attention to your breath and
allow your breath to settle. When you
are ready take 3 deep breaths, open your eyes and take a stretch.
Double Arm/Leg Raise + Shoulder Bridge sequence – lie with
your knees bent, your arms by your sides. Inhale, exhale draw your knees over your
chest. Inhale press your heels towards
the ceiling as you take your arms overhead.
Exhale bend your knees, bring your feet to the mat as you bring your
arms back down by your sides. Inhale,
press into your feet, lift your hips as you take your arms overhead, exhale
lower your hips, bring your arms back down by your sides. Repeat the sequence twice more.
Shoulder Opening Sequence – lie on your right side with your
knees bent, your arms extended and your left hand on top of your right. Inhale, stretch your left arm up, exhale
bring it down behind you. Inhale stretch
your left arm up, exhale bring your palms together. Repeat the movement twice more. Repeat bringing your left arm down to the mat
behind you this time, opening out into a twist.
You will have to shuffle your right shoulder forward. Hold for a minute or so, enjoying the twist
then inhale stretch the left arm up, exhale bring your palms together, release
the pose. Repeat second side.
Cat/Cow – come to all fours, hands directly under shoulders,
knees directly under hip, fingers spread and middle finger pointing
forward. Inhale lift your head and
chest, exhale tuck your chin and arch through your back. Continue working with the breath for several
movements.
Swan – come towards the back of your mat, big toes touching,
knees wide. Walk your hands forward and
keeping your elbows lifted, bring your forehead down to the mat or a
block. Stay here watching your breath
for a minute or so then inhale back to all fours.
Downward Facing Dog to Half Moon Lunge – from all fours,
tuck your toes, breathe out and lift your hips high into Downward Facing
Dog. Inhale stretch your right leg back,
exhale bend your right knee, inhale and bring your right foot forward between
your hands. Exhale lower your left knee
to the mat. Inhale come up, bring your
hands to your front knee, roll your shoulders back. On your next inhale take your arms up and
back as you curl back. Hold for a breath
then exhale release your hands back to the mat, come back to Downward Facing
Dog. Repeat second side then inhale drop
your knees come into ….
Child Pose- sit back on your heels and as you sweep your
hands round to hold your feet, bring your forehead to a block or your mat. If Child’s pose does not suit your body, lie
on your back and hug your knees in. When
you are ready, make your way to standing.
Half Moon Balance – come to the centre of your mat and place
a block at the right side of your mat near the back. Take your hands to your hips and step your
feet wide. Turn the whole of your right
leg to the right and turn the toes of your left foot in at 45 degrees. Bend your front knee and, hopping your left
foot in, take your right hand to a block (remember there are 3 levels). Find your balance and slowly raise your left
leg parallel to your mat. Your gaze can
be straight ahead or up at your left hand.
Hold for a few breaths then to come out, lower your back foot, and
inhale, windmill your arms to shoulder height, exhale bring your hands to your
hips, turn your feet to face forward.
Repeat second side. If you are struggling with balance, practice against a wall.
Tree – stand in the middle of your mat and find a drishti, a
gaze point to help you balance. Take
your weight into your left leg and bring your right foot to your left ankle,
your left shin or reach down and bring your right foot to your left thigh. Inhale reach your arms up. If you need help with balance stand with your
left hip a little way from a wall and take your left fingertips to the
wall. Hold for 5-10 breaths then exhale
to release. Repeat second side.
Seated Twist variation – sit on your mat or on a block. Bend your left knee so that your left foot is
a little way from your left hip. Bring
your right foot to your left thigh.
Inhale lengthen, exhale take your left hand to your right thigh and your
right hand behind you, twist to the right.
Hold for 5 breaths - with each
breath in lengthen, with each breath out draw your navel back to your spine and
twist. Inhale to come back to centre,
release your legs then repeat second side.
Shoulder Bridge variation with keyhole stretch – lie back on
your mat with your knees bent, arms by your sides. Bring your right foot onto your left
thigh - nearer the knee is less intense,
nearer the groin is more intense. Inhale
lift your hips, take your arms overhead.
Hold for 3 breaths then exhale lower your hips, bring your arms back
over. Repeat second side. Hug your knees in and rock from side to side.
