Rejuvenation Lounge &#187; Rejuvenate with yoga

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Photo 2 – Child Pose (Balasana) by Dehjahthoris

Calming Yoga Pose For Insomonia:

Carole Fogarty — Tue, 01 Jun 2010 00:24:52 +0000

“I rest well. I sleep peacefully, and I awaken with joy” Louise Hay

I shared a comment on facebook a few weeks ago on how I solved my night of insomnia (restless legs, restless body and an overexcited mind) with a simple yoga pose called “legs up the wall at midnight”. Actually, its only called legs up the wall, but adding – at midnight – sounds so much more appropriate when you’re practising yoga in the middle of the night.

Anyway, it worked wonders. After no more than 5 minutes, everything in my body was calmer. I went back to bed and slept like a baby. I kid you not it happened that quickly.

Photo by restorative yoga – Modified child pose with bolster:

End your day with a calming practice:

So, if crashing on the couch, drinking mugs of hot milk or watching hours of TV is not working for you as a cure for insomnia then you might like to try (in addition to legs up the wall ) the relaxing yoga pose called child pose. Its healing qualities are specifically aimed to settle and calm the brain and soothe the nervous system.

The best part is there are few variations of child pose. I’ve shared three here in this article with a few modifications if necessary. Essentially child pose involves your head bending forward, which is a well known trigger for getting the mind to slow down.

If legs up the wall or child pose don’t do it for you, then I can highly recommend a few rounds of alternate nostril breathing if you are having trouble sleeping. Its fabulous for calming an overstimulated mind and I guarantee you’ll feel more centred afterwards.

Three variations on childs pose:

1 - Modified child pose with bolster and/or blankets (picture 1 above)

2 – Modified child pose with chair (picture 3)

3 - Standard Child pose with forehead resting on floor and arms resting along side the body and hands beside the feet (picture 2)

I love child pose with my forehead resting on the floor, as it gives my back and spine a lovely stretch. On the days when I’m feeling fragile leaning forward in child pose over a bolster is incredibly soothing. There is something deeply nurturing when you allow your whole body to be fully supported by the bolster.

Don’t worry if you don’t have a bolster simply use a few pillows or pile of blankets to get the same effect.

Benefits of child’s pose:

1 – Helps you let go of your day, as you are energetically turning your back to the world

2 – Encourages you to breath into your back and kidneys (breathing into your kidneys will help release fear which may be keeping you awake)

3 – Great for relieving tightness or tension in the lower back

4 – Relieves tension in your shoulders

5 – Quietens the mind

6 – Helps dissolve stress and fatigue

7 – Gentle stretches hips, thighs and ankles

8 – More blood flows to the mind (this can help with dizziness and headaches)

9 – Increases flexibility in the knees

10 – Calms the central nervous system

11 – Releases any heaviness in the body

12 – Relaxes your breathing

How to get comfortable in childs pose:

Before you start, remember the aim of any restorative yoga pose is to be extra comfortable and not restrict your breathing at all. Restricted breathing means your body needs more space and you’ll need to come out of the pose a little and modify.

Begin by sitting on your heels with knees together or slightly apart whatever feels more comfortable

Gently bend forward so your head rests on the ground in front of your knees

You may feel more comfortable placing one or two pillows under your forehead or resting your arms above your head. Comfort is the key.

Place your hands, palms up on either side of your body and next to your feet. If this feels uncomfortable then simply stretch your hands out in front of you.

Close your eyes and focus on your breath

Breath slowly and deeply by imaging you are gently pressing the belly against the thighs on your inhale

How to let go of any fear:

According to Chinese Medicine your kidneys are known to hold fear. Being fearful of the past or future can often keep us awake at night. I can vouch for that.

So, sometimes I place my hands over my kidneys (whilst in child pose) and breath and smile into them, using my exhale to let go and soften my kidneys. It makes a huge difference.

Modify childs pose if you need too:

Sit on a chair and fold forward (as in the photo below ) or use a bolster to rest on as shown in picture 1 at the top.

Photo 3 - by multiple sclerosis yoga

This is NOT an ideal pose if you have knee problems, ear or eye infections

If you have trouble sleeping let me know if child pose or legs up the wall have helped you get back to sleep. Or perhaps you have another practice that you’d like to share. It certainly doesn’t have to be from yoga.

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What I’m really, really loving:

The Path of Practice: A Woman’s Book of Healing With Food, Breath and Sound by Maya Tiwari

I absolutely love this book. It”s certainly my favourite book for 2011. I felt such a connection – it brought tears to my eyes – on more than one occasion.

Don’t you love it when a book really resonates with you.

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“I absolutely love listening to Ananga play the beautiful Udana flute. Her flute music is one of the most soothing and relaxing sounds on this planet” Carole Fogarty

Click here to sample the 9 tracks

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How To Clear Blocks In Your Chakras With Movement:

Carole Fogarty — Mon, 17 May 2010 04:54:03 +0000

“A plant food that contains an array of heart chakra-healing properties is the mighty avocado” Deanna Minich

I’m in the middle of reading a fabulous book Chakra Foods for Optimum Health by Deanna Minich Ph.D C.N. This book is exactly what I’ve been looking for.

Deanna couples her academic training in medical and human nutrition with her extensive studies of yoga, reiki and shamanic healing practices. I’ll be writing a book review on it shortly so stay tuned.

In the meantime I’m keen to share some of Deanna’s wisdom for shifting stagnant energy from our chakra’s for such things as feeling ungrounded, needing to express our emotions or feeling depressed.

Clear blocks in your chakra’s with movement:

Movement and exercise is healthy because it removes stagnation: blood, oxygen, waste, and nutrients can freely flow unobstructed to get where they need to be when we start moving around.

Movement is an excellent therapy for clearing blocks not only in our body, but also in our energy (chakra) system, especially when coupled with nourishing foods for these energy centers.

Here are some ideas of how to get the best out of your movement for your chakras:

Root chakra (red):

Feeling ungrounded, spaced out or not “in your body”?

Stimulate your root chakra with exercises that require the lower part of your body: whether running, walking, squatting, doing floor exercises, dancing.

Sacral chakra (orange):

Need to express emotions?

Allow your true feelings to flow through your sacral chakra with the conduit of water: try swimming, water aerobics, or a steam sauna. Drink more water or take an epsom salt bath.

Solar plexus (yellow):

Do you feel controlled by stress or fatigued from working too hard?

Enliven your solar plexus and reduce your stress with the balance of harmonizing exercises such as yoga, tai chi, qi gong.

Heart chakra (green/pink):

Is your heart heavy or do you have trouble saying no ?

Circulate the love in the heart chakra territory by supercharging with some aerobic exercise. I’d also like to add alternate nostril breathing to Deanna’s suggestion of aerobic exercise..

Throat chakra (torquoise/blue):

Do you feel like you can’t speak your truth, that your tongue is tied?

Let your throat chakra voice itself through the clarity of sound: chanting, humming or singing in the shower or car can help you find your authentic self.

Third eye (indigo/purple):

Is your mind on overdrive?

Toss away the clutter of thoughts from your third eye chakra through meditation, sitting in silence, or reciting an invigorating or calming mantra to replace the “monkey-mind”.

Crown chakra (lavendar/white):

Do you feel disconnected, unplugged, and depressed?

Connect to the whole of life by praying, setting intentions, and giving gratitude in every moment.

In the meantime you might like to zip over to Dr. Christiane Northrups (Medical Doctor) web site and read her very practical description on chakras. Click here.

Many thanks to Deanna Minich for allowing me to share her wisdom. Deanna has a wonderful combination of academic training in medical and human nutrition along with extensive studies of yoga, reiki and shamanic healing practices. Her book is called Chakra Foods for Optimum Health

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Supported legs up the wall photo by Yogeek mami

Eliminate Stress With Legs Up The Wall:

Carole Fogarty — Mon, 12 Apr 2010 10:17:07 +0000

“Letting go a little improves life. Letting go alot brings happiness and joy” Jim McGregor

Honestly, this has got to be one easiest ways to deeply rest your body. Not too mention the health benefits for your adrenals, circulation, organs, heart, aching legs and nervous system. So much better for you than having another cup of coffee and soldiering on.

Trust me, you’ve got to try this restorative yoga pose and experience it for yourself. After 5 minutes of chillaxing with your “legs up the wall”, you’ll feel so much better. All you need is a floor and a wall. Blankets and cushions are handy optional extras.

Health benefits:

It’s a super easy way to help alleviate many of the symptoms which come from leading a stressful life. Here’s a list of the main health benefits that you can expect when you practice this posture regularly.

* Calms your nervous system

* Brings fresh blood & lymph fluid into your abdomen & organs – very refreshing

* Relieves tension in lower back & sacrum

* Helpful for minor depression & anxiety

* Relaxes your adrenals

* Calms your mind

* Reduces swelling in your feet and legs

* Releases tension and stress from your legs – they will feel lighter

* Rests your heart as your feet are above the heart – reversing effects of gravity

Before you start:

Grab a few cushions, blankets or a bolster just in case you decide you need a few under your buttocks to feel extra comfortable and supported.

Of course you don’t need any props at all, just the floor and wall is perfectly fine.

I personally prefer having a bolster under my buttocks as it gives a nice gentle stretch to my sacrum and lower back. I also love using my yoga eye pillow as it relaxes my eye muscles and helps deepen the relaxation experience. A light blanket is also handy as your body tends to cool down when you relax.

Getting into legs up the wall:

1: Sit next to wall with your knees bent and your left shoulder and left hip against the wall.

2: Swing around to bring your bottom up close to the wall supporting yourself on your elbows and forearms. If you are using a bolster have that against the wall first and then swing around and up onto it.

3: Slowly move your legs straight up the wall. Keep them relaxed. Come away from the wall if your hamstrings are tight (like mine) or tailbone and buttocks are lifting off the floor. Remember being extra comfortable is important.

4: Use a folded blanket under your head if necessary. Make sure your chin is slightly lower than your forehead. Your neck must feel comfortable, without any tightness or pinching at the nape. If blood flow to the head is obstructed, the brain cannot relax. A towel rolled and placed under your neck can also be helpful. Take your time and do what feels right for you today.

5: Place your arms out by your side with your palms turned up. This opens up the area under your arm pits and gives space to your chest and heart area.

6: Breath slowly and deeply. Enjoy the release of tension from your legs, your spine being able to relax and chest area more open.

7: To finish simply bring your knees to your chest and very, very gently roll out to your right side. Wait for a few minutes before you get up. This is very important – gives your blood pressure time to adjust.

How long for:

Judith Lasater in her book Relax and Renew recommends at least 5 minutes to 9 minutes – longer if you feel comfortable. I personally like around 10 – 15 minutes at the end of the day or just before bed.

Caution:

Legs up the wall is generally not recommend for those menstruating, with retinal problems, after third month of pregnancy and heart problems. Check with your yoga teacher first.

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Photo of Kori from Touch of Yoga – California

Perfect Your Posture With Mountain Pose:

Carole Fogarty — Tue, 02 Mar 2010 07:05:39 +0000

” The yoga mat is a good place to turn when talk therapy and anti-depressants aren’t enough” Amy Weubtraub

Don’t be fooled. This seemingly insignificant looking yoga pose can teach us all so much about standing on our own two feet and coming back to our centre. Tadasana or mountain pose as it is known, helps to distribute the weight of our body evenly over our feet.

It encourages us to stay grounded, improves alignment and supports a better flow of energy throughout the body. I can hear my yoga teacher now, “Balance ears over shoulders, shoulders over hips and hips over ankles, tuck your pelvis slightly, roll back your shoulders and lift your chest, just a little”.

Over the years Mountain pose has taught me lots about my body and how I hold it. I’ve found it to be naturally grounding, encourages the mind to become calm and focused (great for boosting concentration), opens up the meridians, wakes up the legs, lengthens the waist, spine and neck, nourishes the root chakra, strengthens the abdomen and above all promotes a tall, strong stance.

Mountain pose at a glance:

Believe it or not this pose is quite complex and detailed. Each year I seem to learn new little adjustments or corrections that I can do to further improve my mountain posture.

However, my intention with this article is to inspire you (hopefully) to take a closer look at your posture more often, so I’ve shared a simple overview of mountain pose.

Practice anytime you want for at least 8 breathes, particularly when you feel the need to come back to your centre. I find it perfect for when I’m feeling rushed.

1: Ground the four corners of your feet:

Stand with your feet together. Big toes touching. Arms by your side.

Spread your toes and feel the four corner points of your feet really sinking into the ground.

1 – The ball of the big toe

2 – Ball of the little toe

3 – Left side of the heel

4 – Right side of the heel

I remember when I first practiced this simple action I discovered that I was often leaning forward with more of my weight slightly towards my toes. A sure sign that my head was in front of my shoulders and my mind was racing at a hundred miles an hour.

2: Lengthen your waist, spine and neck:

Next, stand tall by subtly lengthening your waist, then spine and neck. I use a few rounds of belly breathing to help create some more space in my body.

Roll shoulders back and allow your chest to naturally lift and open up.

Keep neck, shoulders and jaw relaxed. Soften your throat.

3: Balance your ears over your feet:

Feel the weight of your body evenly distributed over your feet. You can sway around a little until your find your natural centre or exagerate and notice what it feels like to have more weight towards your heels, toes or favouring either side of any foot.

Balance ears over shoulders, shoulders over hips and hips over ankles.

To complete this posture simply activate the energy in your arms by stretching your fingers.

4: Watch out for these common mistakes:

Leaning too far forward with your head.

Shoulders hunched or tight.

Knees jammed. Keep them soft.

Stomach extending too far, spilling out energy. Place one hand on your lower back and one hand on your abdomen to help tilt pelvis slightly forward. I’m prone to a sway back so this is one minor adjustment I continually have to correct.

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Photo courtesay of Fila:

8 Of The Best Office Chair Yoga Exerises:

Carole Fogarty — Tue, 19 Jan 2010 22:23:29 +0000

Your body, along with any stiff or sore muscle bits are going to really appreciate the following chair yoga postures. Release tension from your spine (due to lack of movement or awkward sitting), increase your muscle tone and flexibility, let go of tightness in your lower back, lengthen those hamstrings, strengthen your glutes or give your organs a gentle detox with a twist. All can be achieved by practising yoga from the comfort of your very own office chair. How easy and awesome does that sound.

In fact, don’t limit your office chair yoga practice to work. Try these yoga exercises when flying, on a train, in a bus, if you have limited movement, if you are feeling low in energy (the restorative pose #8 is the one for you then), whilst watching TV, pregnant, sitting at someones bedside for long periods or even in a waiting room. Gosh, I guess you could even do them on your bed. There are endless situations to take advantage of and benefit from chair yoga exercises.

8 of the best chair yoga exercises:

The following office yoga postures along with explanations have been written by celebrity Yoga guru and now Fila Yoga Ambassador , Kristin McGee. Kristin is pictured in all the demonstration images below.

My favourite is the “twist”. Its not until I actually do this pose (after sitting for hours in front of a computer) that I realize just how stiff my back has actually become.

Enjoy, let me know which one is your favourite and remember to breathe mindfully as you go. A few rounds of alternate nostril breathing before you start would certainly be very beneficial.

1 – Eagle Arms (And legs)

Sit erect and place arms in front of you at a 90 degree angle. Cross your arms so that the right arm is above the left. Interlock your arms and press your palms together with the tips of your fingers pointed upwards. Feel yourself contracting. This pose strengthens triceps, shoulders, and back muscles. It’s a good preventative measure against carpal tunnel syndrome. For your legs, simply cross your legs and interlock them with one foot behind the other.

2 – Lotus Preparation

Lotus is the traditional seat for meditation. You can just sit comfortably in your desk chair, with your neck and spine straight and erect, to begin to calm your brain. Place your hands palms up, with the thumbs and first fingers touching. If practical in the office setting, practice crossing your legs to build up the Lotus position. This will helps free your spine from the stress of sitting at your desk all day. Traditional Sanskrit texts say that “Padmasana”, Or Lotus destroys all disease. Note: Lotus is a two-sided pose, so be sure to practice both leg crosses.

3 – Mountain Pose

Sit erect, clasp your hands, and extend your arms forward. Turn the palms away from you and raise your arms until the palms face the ceiling. Stretch and feel yourself growing taller as you reduce the stress in your head, neck and shoulders. This posture lengthens your sides. If you want, add to this posture by bending your arms to each side.

4 – Twist

Place your palms on the arm of your chair and turn your chest and abdomen to the right, moving your left shoulder forward and your right shoulder back. Expand your chest fully and feel yourself detoxifying. Twists are great for the spine, your abdominals, and the obliques. Repeat on the other side.

5 – Lunge

Put your hands on your chair, take your left foot back, and sink into a low lunge. This is a great stretch for the hamstrings and it also strengthens the glutes and the psoas muscle group. Repeat on the other side.

6 – Thread the Needle

Sit in your chair and cross your right leg over your left knee. Flex both feet and lift them off the floor. “Thread the needle” by clasping your hands around your left leg, just under your knee. This posture stretches hip rotators, outer thighs, and relieves tension in the lower back. Be sure to reverse sides.

7 – Scale Pose

Place your palms on the arms of your chair and cross your legs at your ankles. Exhale, contract your abdominal muscles, and lift your buttocks and legs away from the floor. Hold yourself suspended for five to eight full breaths. Lower yourself, change the cross of your legs, and repeat the motion. If you can’t lift yourself, change the cross of your legs, and repeat the motion. If you can’t lift yourself, start with your buttocks and add the feet as you build strength. This posture strengthens your arms and lower abs.

8 – Restorative Poses

Before returning to work, give yourself a few minutes to relax. After all, in yoga, for every action, there is a reaction. This relaxing pose is so simple, but is very effective in reducing stress in your facial muscles and helping to prevent fatigue. Simple cross your arms and place them on the surface in front of you. Then rest your head on your crossed arms.

All photo’s are courtesy of fila.

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A Written Guide To Yoga Nidra:

Carole Fogarty — Tue, 15 Dec 2009 00:31:41 +0000

Guest post by Dr.Rita Khanna

“Time is non refundable. Spend it wisely”

Yoga Nidra means, “sleep with awareness.” It is an effective way of achieving relaxation physically, mentally, and emotionally. In fact, a single hour of Yoga Nidra is equivalent to many hours of quality sleep and is much more resorative and rejuvenating.

Modern medical science accepts that a calm mind can act as a healing force for many conditions. These conditions include heart disease, high blood pressure, asthma, diabetes, digestive problems of all kinds, arthritis, acute cough and cold ailments, as well as other chronic degenerative conditions.

Photo by Tarnalberry

How to prepare yourself for yoga nidra:

Gently lie down on your back in Shavasana posture (as above), legs apart, arms a little away from the body, with palms up. If you want to cover yourself with a cotton sheet, you may. Close the eyes gently, while adjusting your body.

There should be no movement during Yoga Nidra. Try to listen to your heartbeats… Be witness to all the sounds of the surrounding nature…Watch the incoming and outgoing breath for some time consciously… As you breathe in, the abdomen is rising, and as you breathe out, the abdomen is falling… Feel great comfort, ease, and relaxation…

Set your intention:

Before beginning the practice of Yoga Nidra, make a short resolve. It is an important stage in Yoga Nidra. Resolve is a determination to become something, or to do something, in your life. Everyone has desires and ambitions. For example, you may like to give up any of your habits, or you want to practice something new to better yourself. You may resolve that you will remain healthy all your life or that you’ll follow the path of Yoga from now and onwards. Whatever resolve you make, repeat it three times to yourself, thinking that God is witnessing you.

Next, move your awareness through your body:

• Face. Be aware of the top of the head… the forehead… both sides of the forehead… the right eyebrow… the left eyebrow… the space between the eyebrows… the right eyelid… the left eyelid… right eyeball… left eyeball… right ear… left ear… right cheek… left cheek…the nose… upper lip… lower lip… and the chin…

• Right side Visualize the right hand thumb… index finger…middle finger… ring finger… little finger… feel the tips of the fingers… Be aware of your right palm… wrist… forearm… the right elbow… upper arm… the shoulder… the right chest… right side of the stomach… the thigh of the right leg… its knee…the calf muscles… the ankle… the heel… the sole… the right big toe… the second toe…the third toe… the fourth toe… the fifth toe… the whole right foot.

• Left side Now take your consciousness to the left side. Repeat as you did above with the right side.

• Back. Your body is touching the floor… be aware of the points of contact between the body and the floor… Relax your heels… calf muscles… back of the knee… thighs… hips… lower back… upper back… right shoulder… left shoulder… shoulder blades… back of palms… back of the arms… the neck… and the back of the head…

Now move your awareness to your major body parts:

Bring your awareness on the main parts of the body… full right foot… left foot… feel both feet together… the right leg… the left leg… both legs together… full right hand… full left hand… feel both hands together… the right arm… the left arm… both arms together… your full back and spine…complete abdomen… chest… and the whole face… the face is totally relaxed and peaceful… now feel your whole head and body together.

Visualize your body lying down on the floor completely relaxed.

Concentrate on your breathing:

Now become aware of your natural and normal breath. The breath is coming in and going out freely… you move with the breath fully consciously.

Do not force the breath… Be the witness… Concentrate on the abdomen…

With each inhalation, it is expanding…with each exhalation, it is sucking in… Now, as you are aware of your breath, start counting backwards with each in breath and each out breath, as follows:

“I am breathing in 27 (or 10); I am breathing out 27 (or 10); I am breathing in 26 (or 9); I am breathing out 26 (or 9); and so on, from 27 (or 10) to 1.

Say the words and numbers mentally as you count your breaths. After completing the counts, pause for about 5 minutes if you started counting from 27 and for about three minutes if counting started from 10.

Keep your awareness on the sensations in your body:

Be aware of your body and of your sensations. Feel, with each inhalation, that cool air is entering your nose, and the body is becoming more energetic.

You are getting strength, power, courage, good health, and happiness.

Feel as with each exhalation, warm air is coming out of your nose, and you are releasing all the toxins, stress, ill health, all the weakness from your body. The body is becoming relaxed, and you feel as if you are sinking into the floor.

Nature visualization:

Mentally select a place of natural beauty, which you have ever visited and liked, such as a park, a garden, a lawn, or a riverside. Feel as if you are mentally present at that place. Take your mind to that place, and feel as if you lying at that place and are breathing the air of that environment. Keeping the mind involved with the same environment, feel as you are experiencing and enjoying the same happiness again.

Repeat your resolve:

Repeat your affirmation and resolve, mentally, three times, with total involvement and awareness.

Culmination:

Unwind all efforts… draw your mind outside… become aware of your breathing… become aware of your surroundings… the room you are in… do not open your eyes… lie quietly until your mind is completely awake and externalized.

When you are sure that you are wide awake, turn the body to left side and sit up slowly. Rub your hands, massage the face gently, and open your eyes. The practice of Yoga Nidra is now complete.

Note:

Keep your cell phone and landline phones off during the resting period to avoid distraction.

This is a guest post by Dr. Rita Khanna’s of the Yogashaastra Studio in Secunderabad, Hyderabad, India . Dr. Rita Khanna’s was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India) and is a well-known name in the field of Yoga and Naturopathy. Her email address is: yogashaastra@gmail.com

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12 Great Reasons To Start Alternate Nostril Breathing:

Carole Fogarty — Mon, 15 Jun 2009 20:23:15 +0000

“I rest well. I sleep peacefully, and I awaken with joy” Louise Hay

Your nose is exceptionally clever. Simply by practising a few rounds of alternate nostril breathing (pranayama) for a few minutes each day, you can help restore any imbalances in your brain. You can improve sleep, encourage a calmer emotional state, boost your thinking power and soothe your nervous system. How impressive is that!

Another interesting fact about your nostrils, is that you don’t breathe through them equally all the time. Right now, you will be favouring either your left nostril or your right nostril.

Left nostril for calming – right nostril for energy:

Your nose is directly linked to your brain and nervous system. The Indian yogis believe that many diseases can be linked to disturbed nasal breathing which, I’m guessing, is why they perfected pranayama breathing thousands of year ago.

Breathing in, only through your left nostril, will access the right “feeling” hemisphere of your brain, and breathing in, only through your right nostril, will access the left “thinking” hemisphere of your brain. Consciously alternating your breath between either nostril will allow you to activate and access your whole brain. Now, I’m sure that’s a very handy piece of information to know.

Yogic breathing, the perfect relaxation tool:

Alternate nostril breathing is something I first learnt about through yoga, many years ago, and then from Ayurvedic medicine. It is one of the simplest and most user friendly relaxation techniques that I share at my Womens Rejuvenation Retreats. It helps greatly to cool a busy mind and calm an overstimulated nervous system.

12 benefits of alternate nostril breathing:

1: Revitalizes you:

A few rounds of alternate nostril breathing is a quick pick me up if you are feeling flat, tired or even stressed. It provides your body with a much needed dose of extra energy.

2: Improves brain function:

When you mind is dull – concentration and clarity is poor. Alternate nostril breathing brings equal amounts of oxygen to both sides of the brain for improved brain function. Five minutes of alternate nostril breathing before an exam or interview is a great way to access your whole brain for improved performance.

3: Cleanses your lungs:

A daily five minute practice morning and night of alternate nostril breathing is great way to remove stale air and impurities from the bottom of your lungs.

It wasn’t until I started reading the The Tao of Natural Breathing by Dennis Lewis that I discovered something I did not know. 70% of our body’s waste products are eliminated via our lungs.

4: Calms an agitated mind:

I’m prone to worrying. A few minutes of focused alternate nostril breathing is helpful (for me) in calming my “over thinking” mind. The ancient yogis believe that if you can regulate your breath, then you can control your mind.

5: Merges the left “thinking” brain and right “feeling brain:

Alternate nostril breathing optimizes both sides of your brain so you can access your whole brain, and all the benefits that go with it.

The flip side of course is, single nostril breathing can be used to activate, just the left”thinking” or just right “feeling” side of your brain for specific situations.

Try it out next time you need to drive your car. Cover your left nostril with your thumb and breathe only through your right nostril for one minute. This should keep you more alert when driving.

6: Encourage a calmer emotional state:

In times of emotional distress and upset, a few rounds of mindful nostril breathing will soften the intensity of over reactive emotional states. The longer you practice, the more stable your thinking, and the calmer your emotions will become.

7: Improves sleep:

If you can’t sleep at night lay on your right hand side, gently close your right nostril with your right thumb and breath through your left nostril. This will activate your parasympathetic nervous system which will calm you down and slow your heart rate.

* Calming yoga pose for insomnia:

8: Great preparation for meditation:

Alternate nostril breathing is a simple little trick that can be practiced for a few minutes before you begin your meditation practice. It’s a very easy way to help you find your meditation groove.

9: Soothes your nervous system:

By focusing on your breath and deepening it, your brain will register this message and trigger the parasympathetic nervous system. You have effectively switched your nervous system from a stressed response, into a relaxation response. Single left nostril breathing (by closing your right nostril) will direct the flow of oxygen and energy to the right hemisphere of your brain, allowing once again, for the parasympathetic nervous system to be switched on. Gosh, your breath and nose is very clever.

10: Regulates the cooling and warming cycles of the body:

Left nostril is feminine, nurturing, calm and cooling. Right nostril is masculine, heat, competitive and force. Favouring one nostril more than the other can effect the heat or coolness of your body.

11: Clears and boosts your energy channels:

Slightly forced alternate nostril breathing improves and directs the flow of energy throughout your body – preventing sluggishness. It oxygenates your blood and allows the energy (prana) in your body to be strong and flowing.

12: Enhances rest and relaxation:

A restless mind cannot relax. Alternate nostril breathing melts away an imbalances between the right and left hemisphere of your brain and calms your thinking. This is perfect for helping you access rest and relaxation far more efficiently.

An alternate nostril breathing exercise – purifying breath:

Step one: Use right thumb to close off right nostril.

Step two: Inhale slowly through left nostril

Step three: Pause for a second

Step four: Now close left nostril with ring finger and release thumb off right nostril

Step five: Exhale through your right nostril

Step six: Now, inhale through right nostril

Step seven: Pause

Step eight: Use thumb to close of right nostril

Step nine: Breathe out through left nostril

Step ten: This is one round. Start slowly with 1 or 2 rounds and gradually increase.Never force.Sit quietly for a few moments after you have finished.

There are many, many different techniques of pranayama such as inhaling for 4, holding for 4 and exhaling for 4.

Caution:

Do not hold your breath if you have high blood pressure. More advanced methods of pranayama (alternate nostril breathing) need to be practiced with an experienced practitioner. practicing on an empty stomach is preferred.

* 15 clever things to know about your breathing:

* How to breathe better:

* Live more in the moment with the 3 arrivals:

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What I’m loving at the moment:

Sarah Wilson, health practitioner, writer and TV presenter quit sugar as an experiment to support the health of her auto-immune disease. She noticed such a huge change with her health and mood that she wrote an e-book about it. I think its a fabulous idea – although not sure I could go 100% no sugar but would certainly be interested in how different I feel without my honey and coconut palm sugar.

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Hand Yoga For Depression And Sadness:

Carole Fogarty — Fri, 03 Apr 2009 00:57:20 +0000

“The Guru Is Thy Self”

Hands are a mirror for your brain and body. Hand yoga or hand mudras engage certain areas of the brain, body and/or soul and have a corresponding influence on them.

The effect of mudras can be intensified with your breath, mindfulness and focus. Hand mudras can be done whilst either sitting, walking or lying down.

Dr Dharma Singh Khalsa says “A map of the brain shows that the nerve endings on your fingertips correspond to more areas of the brain than any other body area, except perhaps the tongue and lips”

Photo by murilocardos

Hand yoga supports healthy fingers, joints and hands:

I’m a great lover of hand yoga particularly when meditating. I sometimes get frustrated at the inflexibility or lack of co-operation from my fingers at times (some hand mudras are quite tricky), but I’m guessing these are the hand and finger positions I need to do the most.

I have come to appreciate that my hands work tirelessly for me. They too need nurturing and different movements/exercises apart from the daily tasks I give them – to keep the joints and muscles subtle, flexible and healthy.

As I’ve been receiving quite a few requests of late to write about depression, I was thrilled to find a hand mudra to support the healing of depression from my favourite hand yoga book – Mudras: Yoga in Your Hands.

The author, Gertrud Hirschi has had first hand experience with depression in her life, which is why I felt it worthy to share the Tse hand mudra with you. She strongly feels the Tse hand mudra coupled with the breathing exercise below, helped significantly recharge her batteries.

Tse hand mudra for depression:

Kim Tawm an expert in the field of Chinese Medicine and author of a book on Chi Kung writes: “Tradition says that this mudra chases away sadness, reduces fearfulness, turns away misfortune, bad luck and overcomes depression”

The Taoist monks believe you need to repeat this hand mudra exercise at least seven to forty nine times, but at least seven times.

The Tse hand mudra combines sound, breath and finger movement to open up and activate the right energy channels in your body and brain. Read through a few times before starting as it is one of the more involved hand mudras.

Step one:

The way you breath can either stimulate or calm you. Start by getting relaxed in a position of your choice and focus on deepening and relaxing your breath.

Step two:

Looking at the palm of your hands move your thumbs to touch and just rest at the base of the inside of your little finger.

Step three:

Slowly curl your other four fingers over your thumbs whilst slowly inhaling through your nose. It’s like making a fist with your hands except your thumb is not on the outside of your fingers but firmly covered by your fingers.

Step four:

Hold your breath and repeat the sound of Om (aum) seven times in your head while hearing the vibration of the tone in your right ear. (I know it sounds a little tricky)

If you can’t hold your breath whilst repeating Om seven times, start with just one Om and slowly increase over the weeks.

Step five:

Now slowly exhale while gently pushing your navel towards your spine, in rhythm with your exhale breath. At the same time open your hands and imagine all your worries and fears float away from your body. Let it all go.

A full deep exhale where you encourage your navel to move towards your spine has the effect of removing any stale, stuck, stagnant air and toxins trapped inside the bottom of your lungs. In many of my yoga classes we are always encouraged to exhale fully, deeply and squeeze the navel towards the spine to expel as much stale air as possible.

Repeat at least seven times, enjoy and make sure you let me know what you think.

My favourite author on hand yoga:

Mudras: Yoga in Your Hands is an extremely well researched book and one which I am very happy to personally recommend. The 52 hand mudra’s demonstrated in the book, support the healing and relief of many physical ailments.

There is a picture for each mudra plus an affirmation and herbal remedy suggestions. The book includes acupressure points in your hands, chakras in your hand, Ayurvedic elements, reflex zones, meridian channels, planetary connection and even some palmistry.

If you feel drawn to hand yoga this is a great book to start your journey.

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How To Get Your Om On:

Carole Fogarty — Wed, 11 Feb 2009 03:40:32 +0000

“Chanting is a way of getting in touch with yourself. It’s an opening of the heart and letting go of the mind and thoughts. It deepens the channel of grace, and it’s a way of being present in the moment.” Krishna Das

Chanting has a marvelous therapeutic effect on your mind and body. For me, it sends little tingles of energy throughout my body and clears away stuck, stale energy. It certainly refreshes my thinking (very hard to think of something else when you are chanting), boosts the flow of prana throughout the body and allows me to live more in the present moment.

Chanting is refreshing and brings a light quality to your being.

Now if chanting feels a little strange for you then try some good old fashioned humming. Either way you are using sound as medicine by taking a moment of your day to refresh and rejuvenate.

3 ways to sing, hum or chant to get your “om” on:

1: Hum to refresh your thinking:

The simple benefits of humming are divine. Close your eyes, and place one of your hands on top of your head, and the other on your belly. Now hum. Hum like you’ve never hummed before.

Feel the vibration of the sound fill your entire head as it flows freely from your hand on your head to your hand on your belly.

Feel or sense the calming effect it has on your thoughts. You may even be lucky enough to feel the tension release from your neck and shoulders.

For a deeper fuller effect try hand yoga. Cup your left hand over your left ear and cup your right hand over your right ear, close your eyes and hum for 30 – 60 seconds seconds, stop and listen to how much clear and calmer your thoughts now are.

2: Chant “Om” to experience a moment of peace:

Om (aum) is a Sanskrit word, a symbol and a sound of ancient spiritual significance. It is the most chanted symbol in India, and said to have a profound effect on your mind, body and soul plus the environment in which it is chanted into. Yes, you can even improve the energy in a room simply by chanting om into the space.

Take a full deep breathe in, and on your exhale gently chant om (aum) down into your body and out into the world. One om will probably last around 10 seconds or longer depending on the size of your inhale. As little as five rounds of om can significantly calm your mind and body.

3: Listen to the sound of Om:

If you don’t feel like chanting “OM” – your body and the space around you can still benefit when you play a CD recording of OM. Click here for a version I recommed.

Most days when working at home I play chants throughout my home and work space. When taking a 5 minute breather I’ll close my eyes, focus on my breath and let the healing sounds of the music nourish me.

Alternately, simply chant om silently in your minds eye. Almost immediately you will begin to notice a sense of calm start to flow over you.

___________________________

What I’m exploring at the moment:

Sarah Wilson, health practitioner, writer and TV presenter quit sugar as an experiment to support the health of her auto-immune disease. She noticed such a huge change to her health and emotions that she wrote an e-book about it. Although not sure I could go 100% no sugar but it sure is interesting learning about how dangerous and addictive sugar is.

_________________________________

Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

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I use and love Ananga’s guided meditations and music

Live more in the moment with the 3 arrivals:

Get Recharged With The Five Tibetan Rites Of Rejuvenation:

Carole Fogarty — Fri, 06 Feb 2009 01:58:06 +0000

“When you calm your body & your emotions, teaches Zen Master Thich Nhat Hanh, you restore yourself, & restore peace to the world around you”

Anything Tibetan catches my attention, particularly when it has the nickname of “Tibetan Caffeine”, and is said to be anti ageing. It was around 2 years ago that a good friend of mine Suzie from Abundance Highway wrote about The Five Tibetan Rites of Rejuvenation on her blog.

I was instantly fascinated and quickly got myself a copy of the book. I loved it. Oh, so simple and only five yoga-type movements to learn. Too easy.

The best part for me was the hundreds of great pictures (perfect for a visual learner like me) with very clear, step by step instructions that have been well researched by the author Carolinda Witt.

Carolinda Witt – Author

What Are The Five Tibetan Rites Of Rejuvenation:

They are a series of five yoga-like exercises and one rejuvenation breathing technique. Perfect for anyone, at any age, that you can do anywhere.

Once you have mastered the five yoga-like exercises you perform each one of them 21 times each day. But, as a beginner of The Five Tibetans (like me), you start with a very easy three repetitions of each of the exercises. In between each different exercise Carolinda has included an energy breathing technique that she recommends you complete three times.

Carolinda Shares Six Benefits Of The Five Tibetan Rites:

Increased energy and vitality – can keep going and going.
Calmer, less stressed. Able to cope better
Improved breathing
Significant mental clarity. Razor sharp focus.
Overall improvement in health
Improved mood and overall sense of wellbeing/purpose
A more youthful body, less stiff and far stronger

Similar articles:

15 clever things to know about your breathing:

20 ways to love your body more:

Top 5 self care priorities for the goddess:

Essential Yoga Tips To Grab On The Run:

Carole Fogarty — Wed, 31 Dec 2008 22:39:14 +0000

If you have been pushing the limits lately and not giving back to your body, then here’s a few very simple tricks you can do with relative ease. I’ve included a couple of detox tips, squeezed in a Qi Gong healing treat, plus a Chinese acupressure tip for constipation and diarrhea.

Photo by gogeek mami

The above yoga pose called virasana is ideal for your digestion and great if you have been over eating. Support your knees with a blanket (if you need too) and give them a massage afterwards.

Essential Yoga Tips To Grab On The Run For The Silly Season:

As my twitter tips only allow me 140 spaces I thought I’d add an extra note to share a bit more information. Hope this helps. Enjoy.

You are welcome to follow me twitter:

1: Cleanse your body with Qi Gong: Stand up & inhale a full breath. Hold your breath as you clench fists & tighten your leg and arm muscles; release slowly as you exhale. (Note: Not yoga but the Chinese healing system of Qi Gong, it works really well at removing waste from your body when you exhale. Did you know that 70% of waste is removed from your body via your breath)

2: Is your back aching? Try legs up the wall for 20 minutes. Its also great if you have been standing for too long: http://tinyurl.com/5b8rma

(Note: if you can’t rest your legs against a wall simply rest them on the seat of a chair. This relaxation yoga pose is also great for fluid retention in your legs)

3: Suffering from overeating. Kneel in between your heels with hands on your lap for 10 minutes. This yoga trick is called virasana. Sit on a blanket to remove any stress from the knees and massage them afterwards. (Note: picture of yoga pose is above)

4: Yoga detox tea: This recipe was given to me by my Ayurvedic practitioner. 1/4 tsp coriander seeds, 1/4 tsp of cummin seeds and 1/4tsp of fennel seeds. Mix with 1.5 litres of hot water. Sip throughout the day. (Note: I make this tea in my thermos each morning, so I can carry it everywhere with me)

5: Focus on relaxing all parts of your head: It will trigger the rest of your body to follow. Sit or lay comfortably for 5 minutes and relax your forehead, relax your eyeballs, relax your teeth and relax your tongue. (Note: The lazy way to dissolve your fatigue)

6: Stop regularly for yogic breathing: and notice the bigger picture of life: Inhale deeply past your belly button & exhale gently & fully. ( Note; I few deep breaths puts a little space between you and the world and calms your thinking at the same time)

7: Hand yoga for detoxing: Spread fingers on both hands and then place your thumb on the inner edge of your ring finger. Hold this position for 3 – 15 minutes.

8: Let it go: Sit on your knees, take a deep breath in open your mouth wide and stretch out your tongue curling it towards your chin, open eyes wide and look between your two eye brows. As you exhale make a strong “ha” sound or roar like a lion. (Note: this yoga pose is called Simhasana or lion pose, arms rest on knees with hands and fingers stretched and fanned out, releases built up frustration trapped in your head and neck area.)

9: Chinese Acupressure tip for constipation: Massage your index finger from its tip right down to the base. If you have diarrhea then massage from its base up to the tip: (Note:You are stimulating the meridians by using your fingers. A positive effect can be achieved after several minutes)

10: Alternate nostril breathing: Calm a busy mind, balance the brain and improve oxygen by practising a simple yogic breathing technique. Click here for full details:

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Shake Off Your Afternoon Slump:

Carole Fogarty — Fri, 14 Nov 2008 11:59:05 +0000

This is perfect for rejuvenating your tired body and awesome for healthy aging. It’s a great resting posture with endless benefits that invites calm, nourishment and rejuvenation back into your body. Most importantly it soothes your nervous system, rests your heart, calms your mind and strengthens your immune function.

Yogeek mami

Spend as little as 5 minutes or linger longer for up to 15 minutes. The best part is you don’t have to do anything except get comfortable, close your eyes and breathe. If you are home with young children ask them to join you. They will love it.

Relaxation Yoga:

Once a week I indulge in a relaxation yoga class or as it is technically called restorative yoga. For 1 1/2 hours we let it all go and chill out in a variety of very restful positions. It is bliss. If you are keen to learn more about restful yoga I can highly recommend a book called Relax and Renew: Restful Yoga for Stressful Times by Judith Hanson Lassater. Its the bible of restful yoga and filled with lots of photo’s.

The author, Judith is coming to Australia in 2010 and I’m really exited about joining her teacher training program.

For a list of restorative yoga teachers in America and Canada please click here:

The Benefits Of This Restful Posture:

Nourishes your nervous system
Gives relief to lower back and sacrum
Relaxes your adrenals
Calms your mind
Rests your heart
Reduces swelling in your feet and legs
Can reduce blood pressure
An effective way to increase blood flow to your brain while your heart rests
Encourages blood to flow to your organs

Make Yourself Extra Comfortable:

Before you get into this pose have a few blankets and/or rolled towels by your side. That way you can easily grab a blanket or rolled towel to make yourself more comfortable. I personally don’t use as many blankets as the lady in the picture and prefer my back flatter.

If you are anything like me with tighter ham strings you may need to move a little further away from the wall.

You can modify this pose by putting your legs onto the seat of a chair instead of up the wall and still receive the same benefits.

Place yoga eye pillow over eyes (optional)

Make sure your back, neck and legs are very comfortable. Comfortable is the key. If you are not, you won’t be able to surrender and let it all go as easily.

Getting Into The Posture:

1: Sit next to wall with your knees bent and your side, shoulder and hip touching the wall.

2: Swing around to bring your bottom up close to the wall supporting yourself on your elbows and forearms.

3: Slowly move your legs straight up the wall.

4: Get comfortable place a folded blanket under your head if necessary making sure to keep your forehead and chin level. Your neck must feel comfortable, without any tightness or pinching at the nape. If blood flow to the head is obstructed, the brain cannot relax.

5: You can place one or more blankets under your buttocks if this feels more comfortable.

6: After 5 – 15 minutes simply bring your knees to your chest and very, very gently roll out to your right side. Wait for a few minutes before you get up. This is very important.

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The Lazy Way To Dissolve Your Fatigue:

Carole Fogarty — Wed, 22 Oct 2008 04:10:32 +0000

Lay down, cover your eyes with a yoga eye pillow and a blanket ( if you are prone to getting cold). Let your legs and feet flop out, rest your arms slightly away from your sides, palms up and part your lips slightly to release any tension in your jaw and teeth. Now simply focus on your breath. You have successfully begun the relaxation process.

Lying down triggers a whole new response in your nervous system and is an excellent way to spend time in silence.

Photo os savasana pose by Kelly loves whales:

The healing benefits of savasana – corpse pose:

Releases fatigue from your body
Melts away your stress and tension
Nourishes your nervous system
Strengthens your immune system
Brings back your scattered energies
You feel more centred

Focus on your breath or a simple mantra:

If your mind is restless then gently place your awareness on your breath or by repeating a mantra. Here’s a few suggestions.

Let your mind follow your breath. Once your breathing slows down then your mind will automatically follow.
Repeat an affirmation in your minds eye. Breath in “I am calm” Breathe out “I am relaxed”
Or, let your mind focus on relaxing every part of your body. Start feeling your toes relax, then move your awareness to focus on relaxing and softening your feet, then to your ankles, legs and so on.

Make sure you are extra comfortable:

To get the most out of your “deep rest” make sure you are as comfy as possible. Please, don’t give your mind anything to complain about or it will. Here’s a few simple things I do to make sure I’m extra comfy.

Wear socks and cover myself with a blanket. You will cool down very quickly.
Place an eye yoga pillow filled with lavender on your eyes – it encourages them to relax
Play soft calming music in the background (I even spray my face with rose water so my sense of smell is happy)
Place a blanket under your neck/head if needing extra support

Enjoy 20 minutes daily:

For your body, mind and nervous system to experience the maximum benefit, it is recommend that you practice savasana for at least 20 minutes each time.

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Join me at my next Rest and Rejuvenation Retreat in Bali.

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Power At Your Finger Tips With Hand Yoga:

Carole Fogarty — Fri, 26 Sep 2008 02:27:29 +0000

Simply by holding your hands and the tips of your fingers in certain positions will create a circuit, that directs a flow of energy to specific parts of your body and brain. Now that my friends, is finger power.

Kapittahaka mudra:

Finger tips correspond to areas of your brain:

According to Dr Dharma Singh Khalsa author of Meditation As Medicine: Activate the Power of Your Natural Healing Force “A map of the brain shows that the nerve endings on your fingertips correspond to more areas of the brain than any other body area, except perhaps the tongue and lips.” Now that’s very cool to know.

I must say there is something magical about hand mudra’s, you feel quite special doing them.

Quick tips for practising hand mudra’s

Close your eyes, sit comfortably, soften your breath and your body will take care of the rest.

If you find your mind is too restless or you can’t sit still, simply give your mind something to do so it feels useful. Repeating a mantra or affirmation is very helpful. Breathe in “I am peace” breathe out “I am calm”

Three Hand Mudra’s to Rejuvenate You:

1 – Hand Yoga For Liver and Better Digestion:

Create a fist with your fingers, resting the thumb on the ring finger. This mudra is believed to activate the liver and stomach energy for better digestion and elimination. It is recommended you practice for 15 minutes each day.

2 – Hand Yoga To Release Tension:

Curl the index finger into the base of the thumb. Now bring the tips of your middle and ring fingers to the top of your thumb. The tips of your thumb ring and index fingers are all touching. Your little finger is stretched out flat. Bring your elbows close to the side of your waist. Close your eyes, focus on soft breathing into your belly and relax.

3 – Hand Yoga to release toxic emotions & open the flow of energy to your heart:

I recently learnt this particular hand mudra from a Deepak Chopra newsletter. Its called the kapittahaka mudra. I’ve been practising it for five minutes every morning and keen to see what changes I notice over the next few weeks.

Sit comfortably. Tuck your ring and pinky fingers inside your palms. Rest your thumbs over the tucked fingers. Keep the index and middle fingers next to each other and extended. Hold your elbows in toward your body. Photo above. Focus on your breath and allow your body to do the rest.

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Relax and Unwind With A Yoga Eye Pillow:

Carole Fogarty — Mon, 08 Sep 2008 07:13:59 +0000

“Remember you are too blessed to be stressed”

Eyes often hold lots of stress, fatigue and tiredness. The simple act of resting your eyes, by turning your awareness inwards invites your mind and body to follow.

Give your eyes a well deserved break, close them, relax them and help them unwind with the aid of a yoga eye pillow. The soft gentle pressure of the eye pillow gently releases tension in and around your eyes.

Photo by IrisDragons

The restful benefits:

Great for Savasana in Yoga
Perfect preparation for a deeper meditation
Allows you to relax and de-stress by turning your focus inwards
Slows your breathing down
Offers relief from head pressure, headaches or sinus pressure
Invites a deeper sleep
Perfect if your eyes are tired from spending too long on the computer
Great for traveling
Use warm or cold to soothe different parts of your body. I often like one placed across the tops of my feet as well as my eyes
Can also be used under your wrist as a mouse pillow beside your computer.

Perfect times to enjoy your eye pillow:

Ideal to use on your eyes whilst laying down for 5 minutes on your couch, bed or office floor. Also perfect for savasana or corpse pose, as it is often known and legs up the wall – a restorative yoga posture.

Tips for deepening your relaxation experience:

Gently place your yoga eye pillow over your eyes.

Slightly part your lips and release any tension/tightness in jaw and teeth, soften and broaden your tongue. Relax all your facial muscles. Lose the squint, un-clench your jaw and stop pursing your lips.

Keep warm by covering yourself with a blanket and wearing socks.

Make your own yoga eye pillow:

Two pieces of organic cotton, silk or even a warm velvet

4″ x 8″ is a good size, slightly larger than a cheque book

Weight (when filled) around 1/2 lb or 230 grams is ideal

Fill with linseeds (they are lighter, gentler and softer than rice)

Toss the linseeds with 5 drops of lavender essential oil and 3 drops of vetiver essential oil or use your own favourite relaxing essential oils. Vetiver is my personal favourite as it calms and grounds me in an instant.

Simply machine or hand stitch the rectangular shape leaving a small opening to fill with the linseeds and aroma. Hand sew the small opening closed. Too easy.

If you already have an eye pillow but its not infused with any essential oils simply spray a little lavender mixed with water over the eye pillow.

Some eye yoga pillows are quite clever and have a cover that you can take off and wash.

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Why not subscribe via email or rss feed and get regular updates.

You can also grab a daily rejuvenation tip at the Rejuvenation Lounge by clicking here:

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Join me at my next Rest and Rejuvenation Retreat in Bali.

Click here for all the relaxing details.

Turn Your Back To The World:

Carole Fogarty — Tue, 17 Jun 2008 04:25:47 +0000

I’m officially giving you time out. Right now. You deserve it. Your body deserves it and your mind deserves it.

Withdrawing all your senses and your awareness from your immediate environment, just for a few precious moments, gives you many, many rejuvenation gifts.

child pose – photo by yogeek’s

Treat yourself by turning your back to world for 3 – 5 minutes, with a simple yoga pose called child pose or balasana.

No skills or yoga experience needed.

The child pose has saved my sanity many times. It’s encourages you to simply take some time out and let it all go.

The restorative benefits:

Your mind slows down, it’s got nothing to get distracted by
Your breathing becomes calmer
More blood is now flowing to your head for clearer thinking (now that’s got to be good)
Your heart is able to rest
Your spine stretches and lengthens which encourages the flow of energy
Your worries start to dissolve
Pressure “build ups” are released as you let go even deeper by spending longer in this pose
Your awareness is now focused on you, your heart and stomach area and what’s really important to you. Okay, so what do you want or need?

dejahthoris photo’s

As you can see in both photo’s your hands can be by your side or simply reaching out in front of you. You can even have a pillow under your head for added comfort.

Resting for as little as three minutes in this gentle pose will bring a sense of balance or harmony back into your being.

If you happen to feel any discomfort perhaps around your knees then its best to duplicate this pose whilst sitting in the comfort of your chair. Simply lean forward with your head resting in your lap and arms behind your back.

Enjoy, your time out and let me know how you go.

___________________________

What I’m loving at the moment:

Sarah Wilson, health practitioner, writer and TV presenter quit sugar as an experiment to support the health of her auto-immune disease. She noticed such a huge change to her health and emotions that she wrote an e-book about it. Not sure I could go 100% no sugar but it’s interesting learning about how dangerous and addictive sugar is.

_________________________________

Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

_________________________________

I use and love Ananga’s guided meditations and music