Three Practices that integrate the therapeutic benefits of yoga into everyday life.
1) Modified supine twist: jatharaparivritti (parsva). This pose can be helpful for relieving constipation.
- Lying on back with legs straight, allow arms to rest in a T shape around shoulder height. this is confusing. alongside the body implies parallel to body, shoulder height implies like T shape
- On an exhalation, walk the legs together, five to six little steps to left side, only as far as comfortable, making sure there is no aggravation in the back.
- Hold for eight to twelve breaths.
- Walk legs to center on an inhalation.
- Repeat on right side.
* Follow with apanasana (see pose #3) for maximum benefit.
2) Modified leg extension: ekapada urdhva prasarita padasana from apanasana. This pose is great for easing knee pain, addressing the hips, low back, tight hamstrings, and for improving circulation.
- Lying on back, bend your left knee and place your left foot flat on floor; bring the right knee into chest with arms at the sides, or by gently holding the bent knee into the chest.
- On an inhalation, gently extend the right leg/foot up toward the ceiling, only as far as comfortable.
- Hold for one to two breaths, as you point and flex the foot and rotate the ankle.
- On an exhalation, gently bend the right knee back into chest.
- Repeat three to four times on the right leg, then change legs and repeat on left side.
3) Knees to chest: Apanasana (seriously my favorite of all time!). This pose helps to alleviate low back pain, tightness, or achiness. It is also nice for reducing abdominal or stomach pain or cramping. It requires no preparation.
- Lying on the back, bring the knees into the chest; with palms resting on knees, allow shoulders to relax.
- On an exhalation, gently bring knees comfortably towards the chest while keeping shoulders and arms soft and relaxed (do not pull knees into chest).
- On an inhalation, gently move knees away from chest until arms are straight (to ensure knees do not go past the alignment of the hips, straining the low back).
- Repeat four to six times.
Also from Kate:
A visualization practice often used at Commonweal:
This simple affirmation or visualization with the breath is helpful for cultivating that which supports you, and letting go of that which does not. It requires no preparation and can be done almost anywhere. If you are in a public space and don’t want to draw attention to yourself, you can simply lower your gaze and focus on the floor as you breathe.
In a comfortable position, with eyes closed, take a few conscious, relaxed breaths. Once the breath is smooth and comfortable, begin adding this simple visualization with the breath:
- On the inhalation, imagine bringing into the system whatever is most supportive of your goal— it might be strength, confidence, healthy cells, or flexibility.
- On the exhalation, simply imagine letting go of whatever is no longer serving or supporting you. This could be things like fear, doubt, or negative thinking. It is important not to focus on the negative quality. Instead, focus more on what you are bringing in, and through the exhalation, imagine the relinquishing, the letting go, even the gentle release of whatever may feel like an obstacle— without giving it too much power.
- After eight to twelve breaths, or even several minutes, gently return the focus back to the breath, without the visualization. When you feel ready, gradually widen your attention once more to the body, the room you are in, and those around you, remembering that your own inner resource of the Self is always there within.
Kate Holcombe is a yoga teacher, founder, and executive director of Healing Yoga Foundation (HYF) in San Francisco. She also teaches at Commonweal and is a speaker at Symposium on Yoga Therapy and Research in June, 2014.
Ashika Gogna is wearing clothing by Be Up.
