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​Relaxation in One Yoga Pose: A Step-by-Step Guide

By Meditation, Yoga, Yoga PracticeNo Comments

 

 


A few summers ago, I suffered from terrible anxiety. To cope, I’d often sit outside under the trees noticing the light pouring through the branches and listening to the sound of my breath mingling with the tune of fluttering leaves. It would bring me tranquility and it was time just for me. I had faith in this practice to restore me, if I gave the trees my full attention. Yoga requires a similar faith. If we practice with sincere effort, equanimity and trust, over time the process of yoga will bring us back to ourselves. And like the shelter of the trees, one pose can also be a place of refuge. The āsanas are not simply things we do. They are places we go.

The current global health crisis is a moment of emotional, physical, and spiritual depletion. We may not have the time or energy for lengthy āsana practices or extended meditations right now. But if we’re tired and anxious there are simple, time-efficient ways to restore with yoga.

Reclining Bound Angle Pose (Supta Baddha Koṇāsana), accompanied by breath-work and focused awareness, can be a complete practice for deep relaxation. Do the best you can to find a quiet space to do this exercise. If it feels impossible to calm down, don’t be dissuaded. Regardless of how long you have available to rest in this posture, it will benefit your mind and body. Proceed without attachment to the outcomes, but with willingness and curiosity.

 

Step 1: Reclining Bound Angle Pose (Supta Baddha Koṇāsana)


Start in Corpse Pose (Śavāsana) and take a few breaths there. With each exhale loosen the muscles of your back, melting into the support of the floor. Bring the soles of your feet together at a comfortable distance from your pelvis, opening your knees wide. Place a block, cushion or rolled up towel under each knee. Allow these supports to bear the full weight of your legs, facilitating a release in your hips. Draw your tailbone down the mat, rolling your pelvis up towards your navel, creating space in your lower back. Tuck the chin slightly to lengthen the back of your neck and adjust as needed to ensure your spine is not compressed. Lay your head on a pillow and drape a blanket over your body. Close your eyes or soften your gaze, relax the muscles of your face, and position the hands in any way that feels best to you. Breathe naturally for several minutes. Remain in this posture for the duration of the practice, or for as long as it feels comfortable.

 

 

Step 2: Three Part Breath (Dīrgha Pranāyāma)


Place one hand on your abdomen and the other on your heart. Prop up your elbows with rolled towels if desired. Inhale from the space below your navel and send the breath seamlessly through your rib cage, extending the sides of your body, and then up into your chest until your lungs are full. Draw your shoulders towards the mat as your heart space opens. Exhale completely and with control. Allow your chest to fall, your ribs to reform and your navel to gently drop back towards the spine. With each breath cycle use the placement of your hands to feel the breath dance in your body.

 

Step 3: Withdraw the Senses (Pratyāhāra)


Disengage your senses from the world beyond your mat. Focus on your inward experience, rather than ambient noise, anxious thoughts, or unrelenting laundry lists. When your mind starts to wander, refocus on your breathing. If the thoughts persist, don’t be discouraged. Use your breath awareness as a shield from material distractions, as well as a guide for exploring the stillness and stability of your inner self. Pay attention to your breathing, but abandon all effort in your body. Be at ease in the unknown, the mystery of the self, an uncharted holy place.

May this practice bring you solace and peace, quell worry and fear, and serve as a place of refuge protected by the unassuming presence of your own breath. May it reveal the subtle complexities of your body, the transformative power of the āsanas, and the grace of praṇa. Above all, may it revitalize your spirit in times of great uncertainty.

 

 

Claire Papell is a writer and yoga teacher (RYT-500) committed to revealing and honoring the hard truths of being human. Her yoga education included extensive study of the rich tradition of bhakti-yoga – the yoga of devotional service. Through the reading of sacred texts, yogic philosophy and kirtan, she developed a deep and persistent wonderment about Spirit.
Claire believes the yoga tradition offers powerful tools for healing. She draws from personal experiences and her spiritual contemplations to present unique perspectives on grief, loss, and trauma. Through vivid language and a poetic voice, she hopes to connect closely to her readers. When leading a yoga class, Claire relates to her students with similar intention. Her personal yoga practice and teaching style emphasize thoughtful sequencing, steady pacing and unwavering emphasis on the breath. She designs each class to reveal what she values most about yoga, which is its remarkable ability to stretch our hearts – wonder-drenched and mystical places – so pain and joy, gratitude and grief can all exist, side by side.
 

 

 

 

 

 

May 15, 2020
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​What is Meditation and Why is it Beneficial Today?

By MeditationNo Comments

 

 

What comes to mind when you think of meditation? Probably something along the lines of a person sitting cross-legged on a pillow with their eyes closed, hands placed in an intentional position, and perhaps making the sound of OM. You wouldn’t be wrong, but meditation is a profound practice that goes beyond the common image we see on social media nowadays.

Meditation has roots that go way back. Some scholars believe it’s as old as humanity itself, while others document the practice back to the first set of meditation techniques originating in India over 4,000 years ago, as documented in the oldest Hindu texts. What can be concluded is that it’s an ancient practice that has made its way all the way in to 2020 and doesn’t seem to be going anywhere, anytime soon. Let’s take a look at some reasons why that might be.

 

What Is Meditation?

Most commonly today in modern Western society, meditation is the term used to describe the technique of training your mind to be calm, similar to how you go to the gym to train your body to be strong and flexible. Meditation refers to a practice that brings the practitioner into a state of consciousness, connectedness, and profound awareness. Usually attained by sitting still, focusing on breathing, and clearing of erroneous thoughts. It is often described as the journey into stillness, silence, and space. Meditation teaches us to look within ourselves, which ultimately deepens the connection we have to ourselves, and the entirety of life and existence.

Slightly varied to modern use and terminology, in traditional Yogic philosophy, meditation is the 7th limb of the 8-Limbed Yogic Path, known as Dhyana. The technique to attain Dhyana, is the 6th limb of the 8-Limbed Yogic Path called Dharana. This yogic path explains that a practitioner must first practice the previous limbs, to then master the technique of focus and concentration (Dharana), to then reach a state of meditation (Dhyana). The practice of concentration brings the practitioner into a state of awareness uninterrupted by thoughts, otherwise known as meditation.

In meditation, the mind is relaxed and still. One known example is to think of a mind that’s engaging in the outside world, processing stimuli, thoughts, and emotions, as similar to a turbulent ocean where it’s difficult to hear or see anything due to the commotion. Compare this to an inwardly focused, silent, and still mind, as similar to a crystal clear, calm sea. One in which you can peacefully see the ecosystems both beneath, above, and between the water and its surroundings. Here we can visualize the difference of a meditative mind versus one that’s actively engaging in thoughts and the external world.

 

Why is Meditation Relevant in our Modern World?

Political tension, changing natural environments, wars, debt, high rent, deadlines, office politics, fires, and deadly viruses. The majority of people have felt stress in some area of modern life, many of whom a significant amount. It’s no secret that modern life while wonderful and exciting, can also be extremely stressful. A lot has changed in the just the past 100 years, and it will continue to. The modern world is often fast-paced with screens full of information always available at our fingertips. Again, while this has its benefits, it can also become emotionally draining, sometimes to the point of mental or physical illness. While meditation isn’t meant to replace professional help, it has proven to be an incredibly powerful aide to remain balanced and clear in a world full of chaos and distractions. One could argue that perhaps it’s more vital today than it was over 3,000 years ago.

Time spent in silence and stillness, connecting to one’s own inner experience is often pushed further down on the To-Do list in the life of a busy, modern person. As the old Zen saying goes, “You should sit in meditation for 20 minutes a day, unless you’re too busy; then you should sit for an hour.” While not everyone has a full hour to practice meditation, starting small with a realistic goal is beneficial. A three or five-minute meditation can increase a state of calm and peace amidst a world that never sleeps.

Try it out for yourself, set a timer every morning, or every night before bed for three to five minutes. Sit with a tall spine on a folded blanket, close your eyes, slow down your breath. Let your thoughts float by, become an observer of yourself. Have patience with yourself as this takes practice. You also might be surprised where you can fit in a longer meditation practice in your day with some strategic maneuvering. Such as only watching one episode of a show instead of three, meal prep to save time cooking dinner, or get your kids involved in the practice with you. Clarity, peace, and awareness are available to all of us with practice, and patience.

 

 


With 6+ years of yoga experience, Christine Fronterotta is passionate about sharing the gifts of mindfulness and wellness. Her ample teaching experiences include her years in yoga studio management, teaching abroad in Costa Rica, yoga for schools, company yoga, and much more. She is a certified Reiki Master, Sound Healer, and fuses these techniques in her teaching and healing sessions. Additionally she is a Yoga Educator with well over 1,000 hours of yoga instruction, and has certified many students to become instructors. Currently she teaches yoga for companies, privately, in studios, and for special events. Christine is passionate about offering a healing and light to others.

 

March 27, 2020
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4 Ways To Meditate As A Beginner

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4 Ways To Meditate As A Beginner Yoga

Close your eyes; inhale and take a deep exhale. Wonderful; now watch your endless thoughts, important and unimportant, pass before your eyes without letting them control you. Focus only on your deep breathing and stay absolutely still. Difficult, right? Naturally, your mind will become distracted and your thoughts will stray. Meditation is a practice that incorporates mindfulness and awareness of a particular focal point, such as the breath, to transition into a calm state of mind. Although it might be challenging at first, meditation becomes easier and easier with practice and there are a few ways that can make the beginning of your practice easier. Let’s get right into it!


1. Reserve A Quiet Space For Your Practice

As a beginner practicing meditation, distractions can definitely get in the way. Your goal should be to settle down somewhere with the least amount of external interference. Find a space in your house with the least amount of distractions and if you live with other people, let them know when you will be practicing to avoid other sudden interruptions. I suggest decorating your meditation area with candles, a meditation cushion, perhaps a yoga mat and whatever else you may need to feel comfortable and relaxed. It might be helpful to avoid your bedroom, office or anywhere that may trigger sleepiness or stress. Try to find a brand new space, even if it’s just a different part of a room, to set up your meditation haven.


2. Listen To Guided Audios

Sitting in complete silence at first can be… unsettling. We are always surrounded by auditory and visual stimulations which can make it difficult to accept the simplicity of silence. Think about how much you multitask; do you play games on your phone or text while watching a TV show? Do you doodle on a notepad while talking on the phone? Do you browse through your emails while listening to your favorite podcast? Our minds are conditioned to receive multiple stimulations at once which makes it very challenging to focus on just one thing at a time, thus, leading to challenges when trying to slow down and meditate. To alleviate your struggles, try exploring the wonderful world of guided audios which can be found on Spotify, YouTube and many other places online for free. Many guided meditation audios consist of a calming voice walking you through the process of slowing down your thoughts, witnessing your thoughts passing by passively, focusing entirely on your breath as well as feeling reassured. Music and nature sounds are also often used in these audios to further induce feelings of relaxation. If you have difficulty immersing yourself in silence, guided audios might be for you.

3. Use Aromatherapy

Using aromatherapy during meditation can also help to induce relaxation, stimulate the senses and create a soothing space for your practice. There are several ways that you can incorporate calming scents into your meditation practice; essential oil diffusers, direct essential oil application, scented candles and incense. Essential oil diffusers are wonderful because you can combine multiple scents at once if desired such as calming lavender oil and lemongrass. Another thing I love about diffusers is that they can be timed to consistently release a fragrant mist for as long as you wish. For an even more intense scent, you can also apply essential oils directly to your skin for more potent inhalation. Essential oils can be applied on the palms on your hands and any areas that you would apply perfume such as your wrists and your neck. Scented candles are also lovely during meditation not only due to the pleasantly aromatic nature but also due to the candle-lit, soothing ambience that they create. Incense is also more than just an accessory to meditation; incense often triggers a sense of serenity and connection with oneself. Incense has been used for hundreds of years, especially in Buddhism, and although spiritual leaders have known the benefits of it for years, science is finally catching up and actively supporting those claims. Incense can promote anti-depressive behavior, relieve stress, increase focus, boost the immune system and increase creativity.


4. Practice, Practice, Practice

Practicing is key. At the end of the day, meditation is called a practice for a reason. Consistency and patience will give you the best results so stay focused and be patient with yourself through this process. To avoid becoming overwhelmed, begin by practicing for 10 minutes daily and work your way up to 15 minutes, 20 minutes, etc. If you begin attempting an hour of meditation in the very beginning, you may become frustrated and give up so it’s important to start with baby steps . Another useful tip is scheduling your meditation sessions at specific times of day to train your body to let go and relax during those times. For instance, meditate consistently in the mornings when you wake up or in the evenings depending on your schedule and when you feel like you need to recharge because essentially, you’re recharging your batteries by meditating.

Now that you have the tools to begin your meditation practice, you ultimately have the freedom to decide what kind of practice you are going to build regarding consistency, times of day, duration, presence or absence of props and scents, the use of aromatherapy, etc. It’s important to remember that this is for you. Through your practice, you are able to finally escape the chaos of your routine, your responsibilities and other factors causing your stress. This is your time to grant yourself permission to set time aside to recollect your thoughts, focus on your breath, feel rejuvenated and reconnect with your spirituality. Once meditation becomes second nature, and I promise you it will, you will be able to transition into a calming, meditative state whenever you feel overwhelmed or stressed, for instance, before an exam or an important meeting. Try to be understanding of your progress in your meditation practice, as fast or slow as it may be, and enjoy every moment of it.


My name is Stella Versteeg and my travels, diverse ethnic background, and passion to teach as well as learn have allowed me to generate a creative and expressive outlet. What I love about my blog, Ride Your Wave Yoga, is the ability to share all things from yoga, nutrition, lifestyle, meditation to travel. Thanks to YogaRenew Teacher Training, I am a certified 200HR yoga instructor and a lifelong student who loves to write and inspire while creating a community through my blog. My goal is to spread honesty, love and awareness about a yogic lifestyle through my blog posts as well as create a supportive, inspired community. Living in Los Angeles can be hectic and fast-paced but there’s nothing that yoga can’t fix. Come along and let’s ride your wave, together!


February 21, 2019
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