- Sit comfortably, with spine straight, but not
rigid or slouching. Meet your body where it is at
and use these suggestions for modifications that
work with YOUR BODY TODAY.
If you are feeling different next time you do this,
adjust how you are sitting until you find comfort.
Let go of all the things around you......
- Modifications for seated breathing, above:
Sit Indian-style (with a cushion under
your sit bones for comfort, if you'd
Sit straight-legged with back up against
a wall (with a cushion under your sit bones
for comfort, if you'd prefer);
Sit on a supportive chair (no recliners,
choose something solid like wood, hard
plastic, or metal).
Lie on your back with your legs bent,
knees up, feet flat on the floor with some
space between them so that your knees can
rest together if necessary. Let your hands
rest along side of your body.
- Close your eyes. Take several deep
breaths. Inhale through your nose, exhale
through your mouth out loud. Do this for
about a minute. Feel the stress and world
around you just slip away.
- Begin to focus your attention inward;
focusing on the movement of your breath.
- Begin to equalize the length of your inhales
and exhales. If counting helps, count each
second or use a metronome. Try to bring
each inhale to at least 3-4 seconds, and each
exhale to the same length of at least 3-4
- Once you feel that your breath is deep and
stable, open your eyes and take one more deep
inhale and exhale. Let your focus stay
drawn inward; let distractions just pass by you
with no attachment.
- Move a
folded towel or blanket onto the center
of your yoga mat for padding under your
- Place your
knees on the padding, about hip bones'
width apart; coming to all fours, place
your palms on the mat, about shoulders'
width apart. Your hands should be
directly under your shoulders and knees
directly under your hips.
fully, feeling your rib cage expand
outward from your torso.
- A split
second after you have begun your exhale,
begin bringing your sit bones as close
to your heels as comfortably possible,
and your forearms and elbows to the
ground. Let your forehead rest on
the mat as you complete your exhale,
feeling your body melt for a moment. You should feel your spine, neck and low
back getting a gentle stretch.
- You have
now completed one set of this sequence.
The first pose, on all fours, is called
Chakravakasana or Sunbird. The
second pose, folded down to your elbows
and heels, is called Balasana or Child's
- Each time
you move in and out of a pose, let your
breath move you. Feel your inhale or
exhale begin just a split second before
you begin moving in or out of the pose.
Yoga requires your complete attention. You are
responsible for your own practice and knowing what is
right for your body, breath and mind in the present
moment. It is recommended that you practice with the
guidance of a teacher you trust before trying more
challenging postures on your own. You will not
reach enlightened any quicker by achieving the most
pretzel-like pose you can find, and especially not if
you injure yourself in the process! For some,
stillness is the most difficult pose. Follow the
guides inside of you. Thank you for respecting
your current limits and treating your body as the temple
© 2006 Rebecca