Yoga combines breathing with meditation and body movements to develop concentration and reduce tension. Although some forms of yoga require extensive flexibility, strength and balance, beginners' restorative yoga requires only the desire for greater calm. A few basic breathing exercises and yoga poses build the foundation for a successful stress-reduction yoga program and require no previous experience.
Yoga Meditation Breathing Exercise
We have been breathing since the moment we were born, so the concept of learning to breathe may initially seem strange. However, in times of stress, we tend to hold our breath or take short, shallow breaths, completely the opposite of what our body needs. Slower, deeper breaths increase oxygen to the brain and muscles and decrease heart rate, generating a calmer response to a stressful situation. The yoga meditation breathing exercise will help you learn to focus on your breathe in times of stress. Start by finding a comfortable place to sit where you can hold your back straight and still, such as a straight-backed chair or pillow on the floor. Establish good posture, with a straight spine and open collarbones. Focus on your inhalations and exhalations, allowing yourself to breathe normally. Start to elongate your breath, making each inhalation deeper and each exhalation more complete. Make each inhalation and exhalation equal in length to each other. Practice this breathing exercise for five minutes a day and use this breathing technique when a stressful situation arises.
Legs-Up-the-Wall Pose
Allowing more blood to reach your head brings more oxygen to the brain. Viparita Karani, often translated as legs-up-the-wall pose, allows your blood to drain from your feet and flow more easily into your torso and brain. The pose gently counters gravity while putting the body in a restful position. To enter the pose, place a firm pillow or folded sheets about 6 inches away from the wall. The height will depend upon personal comfort. If you are more flexible or taller, you may choose to create a higher stack. If you are inflexible, you may decide upon a shorter pillow height. Lying on your side, bend your knees and place the side of you hip on the pillow and your buttocks against the wall. Roll onto your back, placing your feet on the wall and allowing your pelvis to curve into the gap between wall and pillow. Walk your feet up the wall until they are almost straight but still relaxed and comfortable. Extend your arms out to either side of your body. Close your eyes and relax. Perform this pose for five to 15 minutes each session.
Savasana
Most yoga classes end in savasana pose, aptly translated as corpse pose. In times of stress, the muscles tense, often without us even realizing it. Savasana trains the body's muscles to relax completely. Lie on your back on a firm, comfortable surface, either a mat on the floor or a firm mattress. Place a pillow under your knees to relieve tension in your lower back. Let your arms relax comfortably alongside your torso, palms facing upward. Close your eyes and do a mental body-scan, starting from your feet and moving slowly up your body toward your head. As you mentally reach each muscle, visualize the muscle relaxing completely. You may visualize your muscles melting or a gentle ocean wave sweeping along your body, whatever image helps you to more fully relax. Lie in this position for five to 15 minutes each session.
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