Sitting too much? Here's a yogic antidote!

Grab your bolster (or a few sturdy folded blankets) and get ready to unwind...

First, let's let go of that hunched upper back... lay your back on your bolster with your bottom still on the ground. Leg and arm position can really change things here, so experiment and find the best spot for you. HINT: If you feel tight, keep your knees bent and your arms by your sides.  If your low back bothers you in this position, just scooch your bottom further from the bolster.  Spend some time here, at LEAST 20 full steady breaths.

Next, let's open the rib cage and upper shoulders so you can REALLY breathe :-). Keep your bolster as it is and sit on one end.  Lay your back down on the bolster, letting your shoulders hang off.  Make sure your head is completely on the floor, but the tops of your shoulders should be a little above the floor.  This will begin to open your pecs and lower ribs nicely.  Again knees bent is a little gentler on the low back.  Stay here at least 20 breaths, letting your breath do all the work.

Now let's begin to open the front of the hips, releasing that crease you'r seated position likes to etch into them... turn your bolster sideways and sit on it.  Lay your shoulderblades on the the floor and stretch your legs our as far as it feels comfortable.  You may need to scooch up or down a little to find the sweet spot.  Again, spend at least 20 breaths here, just relaxing.

Finally, turn your bolster to a comfortable height and place your knees over it as you lie back in savasana. This gentle elevation of the legs helps with circulation and invigorates the legs.  Your back will settle more comfortably on the floor after all the backbends, enjoy the feeling of your breath moving your back gently against the floor as you rest as long as you like.

Five meditations to kickstart your practice

It can be hard to start a meditation practice... it can be harder to keep a meditation practice going.  If you are looking to start or looking to stay on track, here are a few practices to play with.

Remember to set your timer so there is no need to check your clock.  Ignore any and all outside distractions while you are meditating - this time is for you!  If you are new to meditating, start with just a few minutes and gradually build up to a time that feels right for you.  And on those more difficult days, remember there is a reason it is called a practice :-)

1.  Counting Meditation - Sit, counting your breaths up to 7, then begin again at 1.  If you get distracted, just start again at 1.
2.  Meditation on the Breath - Sit, feeling each and every aspect of your breath, nothing more.
3.  Observing Meditation - Sit, watch your thoughts as they move across the screen of your mind.  Watch, without becoming involved.
4. Mantra Meditation - Sit, repeating a mantra, continually emptying your mind of everything else.  I recommend the mantra "I am" (or in sanskrit "So Ham").
5. Mudra Meditation - Sit, bringing your hands in to an appropriate mudra for you (just google mudra, you will find many options, all of which are said to elicit different responses in your body and mind), let everything else go but the sensation of the mudra.

Try one or all of these meditation practices - different practices resonate differently with everyone, sometimes you have to try a few before you find the one(s) most helpful to you.  Do not be discouraged, you WILL find it.

Enjoy!

Shoulder Relief!

Shoulders feeling tight, noisy, slumped?  Neck achy, maybe nonexistent?  This is the practice for you.  Short, sweet and effective... give your shoulders a little relief in your practice, at your desk, whereever you may be!

Click here or below to access our practice.

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