Slim Calm Sexy Yoga: 210 Proven Yoga Moves for Mind/Body Bliss
spiritual and mystical tradition that teaches how to live a virtuous life. They’re also a part of Hindu and Buddhist traditions. A mantra can vary from a passage of classical scripture to a personalized hope or desire. You can choose your own mantra to help solidify and maintain focus on your intention. Mantras are often aligned with the breath: Inhale worthiness; exhale obstacles. Shanti is the most common mantra you may hear. It means “peace” in our thoughts and actions toward ourselves and others.
Seated Meditation
Sit up tall on the floor in a comfortable position. If you like, you can try sitting on a block or a rolled-up towel and folding your legs in so your knees relax out to the sides. (The block gives your hips and spine a chance to sit up straight without stress on your lower back.) Relax your shoulders and rest your palms on your thighs. Close your eyes and rest your attention on your breath. Inhale deeply for 4 counts then exhale for 4 counts. Repeat 10 times, then return to normal breathing.
Seated Meditation, Arms in V
Reach your arms up so they form a V, keeping your shoulders relaxed. Close your eyes and stay here for 5 minutes.
If 5 minutes seems like an eternity, start by holding your arms up for just 1 minute. Do that three times a week for 1 week, then try for 2 minutes in each attempt the following week. Add a minute each day from there, and see if you can build up to 10 minutes.
Seated Meditation, Arms Out to Sides
After you’ve held your arms up in a V, lower them until they’re parallel to the floor, and press your palms straight out to the sides. Hold for 10 inhales and exhales. Then close your fingers into fists and flick your fingers outward. Repeat 10 times, then slowly lower your arms to your lap. Stay here for 10 deep breaths.
WATCH YOUR BREATH
If your mind wanders during meditation and you can’t focus on your breath, try becoming fascinated by it. “Watch” your breath the way you would watch a beautiful sunset, a waterfall, or the perfect tree. Thoughts will find their way
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into your brain. It’s your choice whether to chase them around.
Or try this visualization trick: With your eyes closed and arms raised, visualize your favorite color. See it as a vast ocean. Imagine it surrounding you. Breathe in and notice how you feel. This should release unnecessary tension in your body, especially when you try to hold the V position.
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Sage Secrets
| QUIET YOUR THOUGHTS
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THE BUDDHA SAID that we suffer in life because we are trapped in our minds. When you can free your mind by first gaining control over your thoughts and then by emptying your mind of all the constant thinking, then you are free from suffering.
Many problems we face in our lives are products of our thinking. While our lives are always taking place right here in this current moment, our thinking is always drawn to rethinking what has already happened and looking ahead to what might happen. This worry creates fears and insecurities, and keeps us from being fully right where we are.
If you can quiet some of this constant reflection and projection, you can gain an incredible amount of freedom to experience what is actually happening right in front of you. Meditating helps you get there by teaching you to take a step back from your thoughts and make choices that are healthy, without the limitations of what was or might someday be.
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align
your body
Alignment is key to an efficient yoga practice. Proper body alignment is all about stacking your bones so your muscles and circulation can work effectively. When your body is in the correct position, you get the most benefit out of each pose.
The more you practice yoga, the better you’ll be able to sense your alignment and make automatic fixes. You’ll start to notice how you feel in the poses and find subtle ways to adjust. But don’t overthink it! Yoga is designed to put you in tune with your physical, mental, and spiritual states of being. It’s easy to get so consumed with alignment that you lose touch with those senses and don’t derive as much benefit from your practice.
Here’s how to line up your body—and mind—to get the most from each pose.
TAKE A DEEP BREATH. You’ll need to slow down and deepen your breathing to get the most benefit from the poses. Whenever you notice yourself breathing short and fast, guide your breath back to long and deep.
Try it: Start by practicing a 4-count long, deep breath. Wherever you
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