ALTERNATE NOSTRIL BREATH

This breathing practice called Alternate Nostril Breathing Technique called "Nadi Shodhana" (nadi=channels, shodhana=purification/cleansing), balances both sides of the brain hemispheres and stabilizes the nervous system, and helps to harmonize/re-harmonize the physiology of the brain structure. Note: there are various forms of this technique and each one will perform a different physiological function.

Step 1: Sit in a comfortable seated position.

Step 2: Close your eyes and position your inner gaze upon the center of your eyebrows.

Step 3: Take your right hand and simply extend your thumb and ring finger out, while the index and middle fingers collapse towards the center of the palm. Some people find this hand positioning (which is a sort of mudra) to be difficult, so I recommend just using the thumb and index fingers, while the other three fingers collapse towards the palm center. The point of this mudra is to make sure you have the form of a hook.

Step 4: Press the thumb on the right nostril so that it is shut and the left nostril is open but the ring/pinky fingers are hovering over the left nostril.

Step 5: Inhale through the left nostril. 

Step 6: Pinch the left nostril shut with the ring/pinky fingers.

Step 7: Release the finger from the right nostril and exhale.

Step 8: Pinch the right nostril shut again with the thumb finger.

Step 9: Release the left ring/pinky fingers from the left nostril. (Note: at this point this is one round of nadi shodhana)

Step 10: Repeat steps 3-9

The usual repetition of this is 3 rounds of 27, to start with. Or, 10 minutes worth of repetition. The breath must be deep, full, and mindful. Not rushed or shallow.

This technique can be done every morning. You can do it before exercise or after. To get things moving. If you're not exercising then you can do this before showering. You can also do it any time of day when you feel your mind may be running away from you. Additionally, it is a great technique to stimulate digestive activity and can be done before each meal. Say a few rounds or 2 minutes worth.

Remember to pace yourself and be present within this experience.

DISCLAIMER: This information is meant for educational purposes only and not considered medical advice. Any changes in lifestyle should be reviewed with a qualified practitioner and/or primary care physician if you are currently under their care for specific conditions.

SELF-MASSAGE: ENERGIZING/AURA CLEANSING TECHNIQUE

This simple self-massage is a way to get connected to yourself, your body, and your breath. Anytime you feel you’d like to refresh, re-enliven, re-group, and re-energize yourself this is a simple technique you can do that doesn’t take that long to do.

INSTRUCTION:

1- Bring the palms together and begin rubbing, creating friction and heat for 1-2 mins.

2- Apply hands to the top of the head and begin rubbing, slowly making your way and covering the whole head, making your way to the facial muscles. Clap your hands together and rub the palms together creating more heat, then placing cupped hands over the eyes until you feel the palms loose some of the heat and the eyes absorb this.

3- Next continue to rub down the neck, shoulders, arms, circles around joints and all the way to the fingers.

4- Continue to the chest, starting from central and working outer and clockwise. Progressing towards abdomen with circular motions. Following this pattern on the back and lower back.

5- Work your way down your legs, towards your feet, repeating the pattern like the arms. Spend time on the feet, going out each toe, front and back.

**Any areas you note being more sensitive, spend a few more breaths there.

**Importantly, deep breathing as you do this and if you feel the need to recharge the hands by rubbing, feel free to do so.

** If you are feeling extra heavy and lethargic, it is recommended that you begin from your feet and work your way up to your head, ending with the cupped palms over the eyes.

GOLDEN ORB MEDITATION

Prior to entering into this meditation, I recommend you go through the instructions one time so that you have an understanding of how this practice will unfold.

Sit in a comfortable cross-legged position OR just sit in a position that you feel comfortable in that you can keep your spine tall and long for a certain period of time.

1. Draw into your awareness this intention and loose inquiry of “Container and Contained.” In Ayurveda, the terms are Ashraya and Ashrayi. What is being contained? What is doing the containing? What is present? What are you observing? Who is being observed? Who/what is doing the observing? What is being perceived, and what is doing the perceiving?

2. Make sure that the environment is supportive of this by reducing or eliminating any external distractions.

3. Close your eyes.

4. Place your palms in your lap where the left palm is cupping the right palm gently.

5. Ensure that the points of the thumbs are barely connecting, where you may notice a subtle polarity.

6. Envision the space in the palms as though you were holding a bowl. If you are prone to being ungrounded and already “light on your feet” in mind and body, then picture this bowl filled with warm still water. If you are prone to being heavy and sedentary, then picture this bowl with empty space. If you are prone to being very mental/cerebral/pensive with overactive mental activities and “hot-headed”, then picture this bowl with cool still water.

7. Have your eyes inwardly focus on the space in the bowl and notice your reflection within.

8. Begin to engage the breath in a way where you are breathing in and out of your nose deeply, focused, directional, not slow but with a pace that allows for a complete fullness on the inhale and the exhale.

9. Notice the expansion and contraction of the trunk of the body in all directions as you are breathing in and breathing out.

10. Return your awareness to the initial loose inquiry to occupy the mind and bring it within.

11. Visualize yourself centered within this globe, a golden orb surrounding you in all directions. The orb is containing you within it, but existing because you have invited it into your current awareness; whilst the sphere itself is being contained by something much bigger, deeper, and vaster as part of the cosmic consciousness.

12. Continue to breathe in deeply and fully as you hold this orb, imagining that it is sealing up your energy, protecting your energy, containing your energy, and completely self-nourishing. Psychically, you are closed off to any external attacks of any kind. The tendencies of dispersing your energy all about are now becoming centralized, self-contained.

13. The breathing technique itself is energizing the body, clearing the field within and without. Energizing each cell in your body and inviting a full embodiment from cells to organs to systems to the larger landscaping of the body, encompassing the mind and focusing it with this intention.

14. Continue on with this practice for some time.

15. At some point, you will feel an organic inner surrender even to this practice and allow it to take you where it intends.

16. Once you have arrived wherever you have arrived to and you feel ready to return begin to re-engage your normal breath.

17. Slowly place your palms at the center of your chest.

18. Give yourself a brief acknowledgment.

19. End with three Om’s.

20. Slowly begin to open your eyes first subtle, then halfway, and then completely.

21. Pace yourself as you rise and continue on with your day/night.

BOWL MEDITATION

This is a lovely meditation to invite in a sense of reflection and inwardness that connects you not only to the internal atmosphere of your consciousness but also to the universality of all that exists. Check it out for yourself and let me know what you think!

1. Sit in a comfortable cross-legged position OR just sit in a position that you feel comfortable in that you can keep your spine tall and long for a certain period of time.

2. Make sure that the environment is supportive of this by reducing or eliminating any external distractions.

3. Close your eyes.

4. Place your palms in your lap where the left palm is cupping the right palm gently.

5. Ensure that the points of the thumbs are barely connecting, where you may notice a subtle polarity.

6. Envision the space in the palms as though you were holding a bowl. If you are prone to being ungrounded and already “light on your feet” in mind and body, then picture this bowl filled with warm still water. If you are prone to being heavy and sedentary, then picture this bowl with empty space. If you are prone to being very mental/cerebral/pensive with overactive mental activities and “hot-headed”, then picture this bowl with cool still water.

7. Have your eyes inwardly focus on the space in the bowl and notice your reflection within.

8. Focus on your breath. Using the Three-Part breath here is a great way to deepen your experience. Here is the link for that breath technique.HERE.

9. As you connect this bowl and its reflection, you’ll find yourself going inward and expanding. Notice what you notice. Feel what you feel. Allow these experiences to pass on the canvas of your mind as clouds moving across the sky. Simply observe and do your best not to interact. If you find yourself interacting with the thoughts coming up, return your awareness to your bowl and breath. Repeat this as necessary. At some point, you let go of the breath and simply let the body’s natural intelligence take over. Have your own experience with it and see what you notice for yourself. It’s an inside “job.” Remember, the only way out is in!

PYRAMID MEDITATION

This is a lovely meditation to invite in a sense of energization, lightness, and grounding at the same time due to the inherent design. Check it out for yourself and let me know what you think!

1. Sit in a comfortable cross-legged position OR just sit in a position that you feel comfortable in that you can keep your spine tall and long for a certain period of time.

2. Make sure that the environment is supportive of this by reducing or eliminating any external distractions.

3. Close your eyes.

4. Place your palms on your knees face up with the thumbs and index fingers gently/lightly connecting (not pressing.)

5. Envision a pyramid connecting to the two points of your fingers connecting from each hand and have these points connect to the point between the eyebrows (the third eye area as known in yoga.)

6. Have your eyes focus on your heart center, imagining a heart chamber where you are reflecting upon yourself. The image of the heart chamber can be enough, you can have the option to picture a candlelit with a soft warm glow experience.

7. Focus on your breath. You can practice using the Three-Part breath as previously mentioned HERE.

8. As you connect the three points from the fingers of each hand to the point between the eyebrows, and to the heart chamber, and the breath, you’ll find yourself going inward and expanding. At some point, you let go of the breath and simply let the body’s natural intelligence take over. A prism can be noticed. Have your own experience with it and see what you notice for yourself. It’s an inside “job.”

THREE-PART BREATH

This breathing technique is great for strengthening the respiratory system and for regulating the nervous system. It increases oxygen properly and helps to manage states of heightened anxiety. As you practice this, envision a wave coming onto a beach as it rises and falls, as it lifts and retreats.

1. Sit in a comfortable position, cross-legged preferred but not mandated.

2. Sit in a quiet space.

3. Close your eyes and focus your inner vision on your heart area.

4. Begin to slowly take a deep breath in and draw your attention to your abdominal area where the diaphragm resides. This should be the first area that lifts as you take your breath. The abdomen will inflate.

5. As the breath continues to expand, it now makes its way into the midchest area of the body where the sternum is located.

6. As the breath continues from here, it will rise into the upper chest where the clavicles reside.

7. You can take a natural pause here.

8. Then slowly release the breath, beginning from the lower chest/abdominal/diaphragm area. Next, the mid-chest, and then finally the upper chest.

9. Repeat this slowly, with control and rhythmically. A minimum of 5 minutes. (Set a timer so you don’t need to keep track of time if you are attached to time.)

There is an option to “count by numbers” where the lower breath goes up to 4, then the mid breath goes up to 8, and the third part of the breath goes to 12. For example, 1..2..3..4/5..6..7..8/9..10..11..12. You can also reverse the numbers in your mind on the exhale.

This pranayam practice also has the ability to transition you into states of meditation the longer you sit with it. Try it and let me know what you think!

DISCLAIMER: Check with your primary healthcare provider first if you suffer from any cardiovascular/respiratory/chronic conditions. Check with your primary healthcare provider if you plan on making any changes to your health and wellness routine.

CIRCULAR BREATH

This is a technique I use with clients when they are struggling with anxiety, sleep issues, a busy mind, and want something to do in order to focus their mind better.

The technique could be done while seated or lying down, which is better.

Steps:

1) Laying on your back. Make sure your eyes are closed.

2) Inhale, slowly, deeply, and evenly by engaging the diaphragm and as you are inhaling, imagine the breath entering into the nostrils and following it through the front of your body. Visualizing it crossing the chest in a linear fashion, into the groin area, and down the front of the legs, wrapping around the toes and meeting at the heels. (This is all still the inhale.)

3) At the heels, exhale and visualize the breath moving up the hamstrings, through the gluts, along the spine and center of the neck, finally over the top of the head and meeting at the back of the throat. (This is all the exhale)

You’ve completed one full round. Practice this many times. You can give yourself a number and say you’ll do “20 rounds or 50 rounds or more” until you’ve achieved your desired result which is a sense of grounded-ness and centered-ness or even having fallen asleep. This technique is a good way to re-regulate the nervous system. Also note that you can visualize a color, whatever you prefer or the first comes to mind, to make this more focused if needed.

COOLING MEDITATION PRACTICE

CLICK HERE

“ONE MINUTE POTTY MEDITATION”

           I know the current topic presented may be funny/not funny. This mini article was inspired by my recent interactions with my patients through my Ayurveda Practice and based upon the proclamation that they “don’t have time to or the ability to meditate.” For whatever reason (which are numerous and equally justified by the ego and monkey mind), many people feel that they can’t do it or have what it takes. Some people want to but notice how busy their lives and mind (reflectively) are.  Other people make excuses because of the trepidation associated with becoming aware of the onslaught of thoughts cascading one after another.

            My first meditation teacher, Dr. Nashit from the Himalayan Institute in New York City, defined meditation as “an uninterrupted flow of awareness on one object of consciousness”.  Adyashanti, states “that meditation is not something you do but something that happens as a result of the things that you’ve done in order to call meditation in.”  It’s not something you can make happen or capture in a certain way, especially in the beginning. Classical yoga, according to Patanjali who created the Ashtanga Yoga (Eight limbs) Path teaches how meditation is step seven of eight and that there are “pre-requisites” to meditation to be installed before meditation is arrived at. Many of us tend to put too much stress on what meditation “should look like and be like”, rather than allow it to show up to us in the moment as we set the stage for it to unfold as deemed appropriate and individualized per person, guided by some external instruction (sometimes) and the inner wisdom. Meditation isn’t “suppose to” be a stressful experience BUT can bring up perceived stressors as we become aware of the storm of thoughts present and colliding seemingly endlessly with one another. When we endure the painful assault of thoughts, which eventually subsides, we become witness to the return to silence and how silence becomes our friend. When we can put aside what our expectations of meditation should look like we will have better results and these results will have a multitude of effects.

            It is crucial to our mental health, as there is physical exercise for the body’s health, that there is also exercise for the mind. This involves breathing techniques that act as a bridge between body and mind, and body/mind with spirit. Breathing is the conduit that nurtures the physical cells and DNA of the body, the thoughts of the mind and the anchor for spirit. The body energizes with oxygen, through breathing; the mind and thoughts are either activated or disengaged through breathing; and the spirit comes through the breath. Additionally and importantly, mantra which involve sacred words/prayers (but not necessarily for the purpose of this article) and meditation are the exercises for mind.

           In the Ayurvedic-yogic literature, we can say that meditative practices can fall under the categories and possess a tamasic quality (grounding, heavy), rajasic quality (stimulating, uplifting) or sattvic quality (balancing, enlightening).  With that, Ayurveda uses these qualities and carefully constructs “protocols” based on the individual mental constitutions of each person known as ‘Manas Prakruti.’ This becomes an easier tool that can present some hopefulness for people that are “too busy or skeptical” about what mediation is.  As we lay out the groundwork that encourages the mind to decompress and de-clutter we can invite in the opportunity for deeper healing and a reorganization of the chaos that is happening in our bodies by creating space for it to happen. Lives and lifestyles can seem so frantic and chaotic that it almost seems impossible to slow down. It’s up to us to start somewhere. 

            I feel that it has to start with the first baby step, fueled by intention, and utilization of time efficiency until a more structured ideal time is set in place. I remember learning many years ago in one of my New York nutritional trainings that “90% of life’s most important decisions are made on the toilet.” Concordantly and in light of this, one simple technique I feel would be helpful in encouraging a calmer mind and nervous system, along with a break from the days’ insanity is the ‘One Minute Potty Meditation’.

            We all have to make it to the toilet at some point of he day and during that time, ranging and on average from 3-10 minutes, we have time to sit there and not be preoccupied by worldly distractions, which means PUT DOWN the book, magazine and cell phone and focus on a very important function of the body…the bowel movement. Actually, according to Ayurveda and Yoga, it is contraindicated for many reasons to sit on the bowl and be distracted during that time.  Additionally, it is important to note that not everyone has a regular/daily routine of releasing the stools. Some people, more than you think, more than you’d like to admit and more than you may understand, may actually go once or infrequently every few days to even once a week. Imagine??!! (If this is you, please contact me or find a local Ayurvedic Practitioner so that we can get the motor running and get your poop popping out regularly and healthily, so that you’re happier and your body thanks you.) Who knows? You may actually become more regular as you apply this practice to your sitting time on the toilet. Every little bit helps. A calm mind, focused and less stressed mind can cause the colon to be more relaxed and do its duty.

Here goes, as you’re sitting there implement this meditative practice. (short and sweet)

Procedure

1-     Sit with your spine erect and your palms on your knees face down, with your index finger and thumb gently connecting.

2-     Close your eyes gently and focus your gaze in towards your eye brows or down towards your heart center.

3-     Take a deep full breath in that begins in the abdomen and rises up to the chest.

4-     Gently hold the breath from 6-12-18 seconds or until you start to notice a struggle with the breath or just before the swallowing reflex wants to engage. (This retention is called Antar Kumbhaka, as there are 4 parts of the breath that serve a specific function in the physiology and psychology)

5-     Exhale deeply and fully, from the belly first (this is important!) and allow the rest of the rib cage and upper chest to decompress.

6-     Repeat this a few times over a minute.

            Note that if you feel courageous and inspired enough, as you get into a groove with it, you can go longer than a minute and as long as you’re still pooping. It’s a simple meditative practice and not meant to replace a more defined way of sitting down to meditate but it is meant to supplement until you’re able to get things more organized in life that creates the space.

Benefits

            Making time for you is important. Using this time is an example that fortifies your well-being because you’ll feel a shift.  Taking these deep full breaths serves the heart by massaging it and engages the parasympathetic nervous system through the vagus nerve. The retention helps with centering the nervous system, strengthening the digestive system and respiratory system. Through this, vital parts and systems of the body are being stimulated. You may feel more energized as you’re calmer. You may more still and focused. You may feel all sorts of sensations and experiences…just feel. Just observe them and continue with your intention of creating a space where you can recharge throughout the day.

            We all need time to reset. Vacation resets us. If we’re able to, sleep at night resets us from the day. When we meditate it’s the ultimate reset for our body-mind-spirit. Be diligent with this practice. Be hopeful with this practice. Be light with this practice. It’s simple, easy and guaranteed to go where you go and that you’ll have at least have a couple times a day where you can practice, until you actually set up your own time in your schedule to do so otherwise.

            Start here…just start somewhere and here’s a basic technique to help. Everyone can do it. If you’re already finding time during the day to meditate, then adding this in wouldn’t hurt you. It will just connect more of the day together and encourage a regular practice of meditation. Ultimately, one of the benefits of meditating more and more is that you’ll be more present to the moment, in each moment. Hence, “an interrupted flow of awareness on one object of consciousness.”

Enjoy! (and Happy Pooping!)

DEEP BELLY BREATHING

Why?

How to?

Step 1: Disconnect from technology for a little while. (I know this may be difficult for some but it's worth the investment, I promise.)

Step 2: Sit either in a comfortable crossed leg position. If this isn't for you, then sit on a chair or rest on a couch/bed.

Step 3: Place your right palm on your belly button and your left palm on your chest.

Step 4: Close your eyes.

Step 5: Just start breathing in and out of your nostrils. Notice the cooling sensation on the inhale and the warming sensation on the exhale. Do this for a minute or two. (Longer if you'd like, before continuing.)

Step 6: Draw your awareness to the belly, notice that if you are inhaling whether the belly is lifting first or the chest. If the belly is lifting first, then great. If it is not, then no worries. The ideal goal, (based on my learning) is to breathe from the belly first so if this doesn't seem to be happening for you, with time, patience and practice, it will. That being said, shift your awareness to the belly and set the intention to lift the right hand with the inhale first, and then the left-hand second. This is all the inhale. This is where it gets trickier, but not impossible. The exhale begins with the right hand, then the left. The action of the breath becomes like a wave slowly rising on the beach (inhale) and then the wave retreating (exhale.)

Step 7: Whether you have masters step 6 or not, yet, keep the practice moving. Take about 5 minutes, maybe even 10 to do this.

Step 8: After doing this practice, you can relax from the technique and return to simply observing the breath. Notice any changes?

It is important to note that this breathing practice/technique is the first step and fundamental practice that most of the other breathing techniques depend on for their effectiveness and success. This technique is like baby steps or like tricycle wheels that are required before taking off on the advanced steps. 

NOTE: Do not strain the breath. Do not force the breath. Step 6 is setting the mind's intention with a subtle inclination of guidance/encouragement. To do otherwise could cause more harm than benefit. Just know it may take some time but it will shift. The breath should never be strained. 

DISCLAIMER: Check with your primary healthcare provider first if you suffer from any cardiovascular/respiratory/chronic conditions. Check with your primary healthcare provider if you plan on making any changes to your health and wellness routine.  

SOLAR BREATHING

This is a variation of the Alternate Nostril Breathing Technique called "Nadi Shodhana", with its focus solely on the solar (Pingala Nadi) channel, inviting warmth and stimulation throughout the nervous system.

Step 1: Sit in a comfortable seated position.

Step 2: Close your eyes and position your inner gaze upon the center of your eyebrows.

Step 3: Take your right hand and simply extend your thumb and ring finger out, while the index and middle fingers collapse towards the center of the palm. Some people find this hand positioning (which is a sort of mudra) to be difficult, so I recommend just using the thumb and index fingers, while the other three fingers collapse towards the palm center. The point of this mudra is to make sure you have form of a hook.

Step 4: Using index finger, press the left nostril shut, while the right remains open.

Step 5: Inhale through the right nostril. 

Step 6: Pinch the right nostril shut with the thumb.

Step 7: Release the finger from the left nostril and exhale.

Step 8: Pinch the left nostril shut again with the non-thumb finger.

Step 9: Release the right thumb from the right nostril.

Step 10: Repeat steps 3-9

The usual repetition of this is 3 round of 27, to start with. Or, 10 minutes worth of repetition. The breath must be deep, full and mindful. Not rushed or shallow.

This technique can be done every morning. You can do it before exercise or after. To get things moving. If you're not exercising then you can do this before showering. Additionally, it is a great technique to stimulate digestive activity and can be done before each meal. Say a few rounds or 2 minutes worth.

It's also a great technique to stimulate sympathetic activity and address lethargy and melancholy. 

DISCLAIMER: This information is meant for educational purposes only and not considered medical advice. Any changes in lifestyle should be reviewed with a qualified practitioner and/or primary care physician if you are currently under their care for specific conditions.

STOKE YOUR FIRE

Kapalabhati (known as rapid diaphragmatic breath or "shiny forehead") stokes the fire of the belly and supports oxygenation and circulation of the blood and abdominal organs. 

This breathing technique is essential for stimulating the power of the digestive fire and eng aging the lymphatic system of the belly and torso.

How to:

1) With eyes closed take a deep full breath from the belly up and then exhale.

2) Take similar deep breath but only go half way from the belly up and on then the exhale is a profound pulling of the naval towards the spine.

3) Repeat this action anywhere from 27 to 108 times. If you're a beginner, start out slow so that you can properly coordinate the belly muscles and breath together, then make your way up to the higher repetitions. 

4) Do three rounds of whatever number you choose. Stick with the number that feels right for your body and after a few weeks you can graduate up. I like to start some of my patients at 3 rounds of 27 and then increase after a few weeks to 3 rounds of 54 and then eventually 3 rounds of 108.

5) In between each round you can pause, take a breath, gently retain it for 7-12 seconds and then release.

Note: If you suffer from hypertension, hypotension, other cardiovascular issues, headaches, migraines, eye issues, glucose related issues please consult with your physician and/or other holistic healthcare provider. 

INTO THE WARRIOR 1 (VIRABHRADRASANA 1)

Warrior pose is a great pose that is warming, can be grounding and yet dynamic.  The deeper you sink into the pose the more you lengthen and  can strengthen through the core, stimulating digestion and increasing some heat in the body. I would go into the pose after doing a few rounds of jumping jacks to rapidly raise the heart rate. Then, I would go into the pose. Followed by a forward fold to integrate the practice. 

INSTRUCTION

Step 1- From a standing position, make sure that your feet are positioned hips-width apart.

2- Making sure you keep your feet aligned with your hips, step back with your right leg ON the inhale.. 

3- Position the right foot so that it's at a 45 degree angle. or as close to this without straining.

4- Bend the front knee (the left), ON the exhale.

5- Inhale and life the arms over head and shoulder height.

6- Exhale and sit into the pose. With each exhale allow the body to go deeper and witness what comes up for you.

7- Hold this pose for 30 seconds to a minute.

8- Coming out of the pose, inhale and step the back leg forward 

9- Exhale, into a forward fold.

10- Switch sides and repeat the above steps.

11- Ending the pose, both legs are standing together and exhale into a forward fold, with knees bent or straightened depending on your flexibility. 

NOTE: If you wanted to make this pose more dynamic, especially for Kapha predominant types or someone with Kapha imbalances you can reverse the breath where you inhale you would exhale and where you exhale you would inhale. Ensure you don't have any heart issues and that you have practiced with the breath for sometime since this is more of an advanced technique, where we reverse the breath.

USTRASANA (CAMEL POSE)

This pose is great for a reasons. One of which is because it relates to expanding the heart more.

Instructions:

There are a few variations so consider your limitations (if any).

1. Come on to your knees and maintain a straight spine

2. Here's where variations are considered. You can either curl your toes under and continue or your feet can be flat, based on your flexibility. Toes curled is a little more advanced. Take your right arm up towards the sky on the inhale and place it on the right lower back with the palm down. Inhale the left arm up and then place it palm down on the left lower back.

Note: If for some reason being on your knees is uncomfortable, you can stand instead and inhale the right arm up towards the sky and exhale it towards the lower back with the palm flat on the right lower back. Inhale the left arm up and exhale placing the palm on the left lower back. Both palms are in a sense supporting the lower back/lumbar spine. You can also interlace the fingers behind you and extend the arms towards the floor, if you wanted to have another variation.

3. Take a deep breath in and on the exhale slightly arch the spine back to where it's comfortable/uncomfortable (sthira and sukham).

4. Additionally, if you don't have any neck issues take a deep breath in and on the exhale slowly release the chin up as the back of the head arches backward.

5. Take a few breaths here as you tune into the heart area expanding. Breathe into the heart area and let the body settle in. 

6. When you feel ready and would like to come out of the pose use the breaths similarly to how you entered into the pose.

7. Counter pose is a simple forward fold, for decompression. A restorative pose to soften any tension accrued from lower back compression.

Disclaimer:
This information is strictly for educational purpose only and not considered medical advice. Always first discuss with your primary care physician before considering any new health regimen.

MALASANA (SQUATTED POSE)

Malasana is a great pose to practice for the ungrounded qualities of the Fall and Winter Season when Vata is predominant and we experience dryness and coldness. It also helps to regulate digestion and colon functioning.

This pose is engaging and generally simple to do.

1) Begin from a standing positing with your arms at your side.

2) Separate the legs comfortably apart, usually at least slightly past hips width distance.

3) Take a deep inhale and raise the arms above your head, with your arms shoulder height and shoulders down and relaxed.

4) Exhale and while exhaling bring the palms in prayer position in front of the heart as you begin bending at the knees as though you were going to take a seat but go as far as you can without losing balance. The elbows end up positioning between the bent knees.

Note: Should you lose balance widen the feet. Sometimes the heels don't always make the ground. That's okay. Do your best. The quadriceps (thigh muscles) are engaged so that the knees aren't collapsing. 

Hold this pose for around a minute. Use the breath to hold the pose more than the muscles.

BOW POSE

DHANURASANA (BOW POSE)

This pose helps to reduce excess heat in the body as it works on the liver and abdominal cavity where digestion is key to our health and vitality.

INSTRUCTION:

1. Position yourself completely in a prone position (on your stomach completely flat).

2. As you exhale bend your knees towards the direction of your buttocks.

3. Reach around with both your hands to grasp your ankles (if possible).

4. Inhale and slowly lift the legs with the hands connected.

Hold this pose for 5-11 breaths or a minute if possible.

Your chin and neck should be in a neutral plane central to the shoulders and not over extending or lifting upward.

Note: if you're unable to perform this pose a simpler version would be to keep the legs down, positioning your palms beneath your shoulders with your elbows bent and with you slowly lifting up to where the majority of pressure is on the abdominal cavity. Make sure that you inhale when you lift up and exhale as you release down. Repeat this a few times and then hold for 30 - 60 seconds. This pose is called Cobra (Bhujangasana).

CHAIR POSE (UTKATASAN)

Utkatasan (ut-ka-ta-sa-na) means powerful and fierce, is the yogic sanskrit word for 'Chair Pose'

This is a very powerful pose that is designed to strengthen the digestive fire, diaphragm, digestive organs, heart and increase circulation. It works on the core and then some.

It is a dynamic pose that can be done slowly or quicker for maximum potential.

How to:

1) Stand in an upright position with you feet hips width or slightly wider than hips width apart.

2) On the inhale extend the arms up, with palms facing each other and shoulders down.

3) On the exhale begin to squat as though you were going to sit on a chair, coming down as far as comfortable (maybe a little past your discomfort level). If you're experiencing pain, then you've gone too far.

4) As you're in the squat ensure that your spine is a lifted out of the hips and straight as possible.

5) Inhale and straighten the legs, lift the arms up.

6) Exhale and bring the arms down to your sides OR for more intensity return back to the squat.

Practice this for around 5 minutes. Notice what you notice, including an increase in heat in the body and a sense of strength.

Note: If you're unfamiliar with this pose, start out slowly until you work out the mechanics and coordination of the breath. Then you can pick up the pace as it becomes more fluid.

Contraindication:

Low blood pressure

Headache

Insomnia