A few minutes – that’s all the time you have to become focused and to gain composure before you are “on” again. You have decided that instead of getting worked up thinking and making yourself more and more anxious or angry, you really need to relax.
Is it possible to reduce stress in a short space of time? Yes! These simple yoga and meditation techniques can actually change your physiological and psychological state to one that is more restful. With anger and fear there is an automatic increase in blood pressure, breathing rate, and muscle tension.
The good news is we have the ability to reverse this physiological response.
Here are a few ways:
1. The Breath - Lengthen your exhalations by breathing out slowly through the mouth. The quality and length of the exhalation will depend on the way you were breathing immediately before. Never force the breath beyond its capacity. After some breaths you may be able to breathe out easier through puckered lips. Sometimes it might be a bit difficult to exhale through this smaller opening of the lips. For a more cooling breath, draw the breath in through the beak as well – inhale through the lips. In Sanskrit this breath is called Kaki pranayama.
2. Hand Position – Gently press the tips or the pads of all the fingers together. The fingers may be gently curled or extended straight out. Your hands themselves can rest in your lap, or you can keep your elbows close to your body with your hands comfortably in front of your chest. The important point is that the hand position should be free of tension. Relax the fingers and breathe consciously five to ten breaths. This mudra is called Hakini Mudra.
3. Posture – Let your posture work for you, rather than against you. If you are sitting, plant both feet on the floor. Be aware of what is supporting your body and feel the connection in those places. Feel your feet on the floor; thighs, buttocks and back on the chair. Lengthen your spine. If you are standing, stand well and stand tall with the weight of your body falling equally on both feet, if possible.
4. Mental Focus – To quiet the mind even more, count each exhalation starting from one. The first exhalation is one, the second two, all the way up to ten. Once you reach ten, start again from one. Or if you prefer you could repeat a word or phrase that has meaning for you, like “aah” or “peace” or the name you have for God.
Like anything else, the more you practice these techniques the more effective they become.
Heather Greaves is passionate about introducing yoga for health, healing, and transformation. She helps yoga enthusiasts learn to teach yoga for wellness. Heather lives in Hamilton and can be reached at 905-525-2426. Email heather@yogatogo.com – www.yogatogo.com
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