Wellness Center

INVEST IN YOURSELF... YOU ARE THE PRIMARY BENEFICIARY OF YOUR WELL-BEING.

BREATHWORK

This standard pranayama technique improves lung function and lowers heart rate, blood pressure, and sympathetic stress. It's an effective technique to employ before a meeting, an event, or sleep. (Optional) Hand Positioning: Place the thumb of your right hand gently over your right nostril and the ring finger of that same hand on the left nostril. The forefinger and middle finger should rest between the eyebrows. Close the right nostril with the thumb and inhale through the left nostril very slowly. At the top of the breath, pause briefly, holding both nostrils closed, then lift just the thumb to exhale through the right nostril. At the natural conclusion of the exhale, hold both nostrils closed for a moment, then inhale through the right nostril. Continue alternating breaths through the nostrils for five to ten cycles.

This technique helps to engage more movement from the diaphragm and increase respiratory efficiency. It should never be forced; each breath should feel soft and enriching. Sit up so that the spine is straight and chin is perpendicular to the body. Take a gentle breath in through the nose. At the top of the breath begin counting softly aloud from one to 10 over and over (1, 2, 3, 4, 5, 6, 7, 8, 9, 10; 1, 2, 3, 4, 5, 6, 7, 8, 9, 10). As you reach the natural conclusion of the exhale, keep counting but do so in a whisper, letting the voice softly trail out. Then keep going until only the lips are moving and the lungs feel completely empty. Take in another large and soft breath and repeat. Continue for anywhere from 10 to 30 or more cycles. Once you feel comfortable practicing this technique while sitting, try it while walking or jogging, or during other light exercise.

A calming practice that places the heart, lungs, and circulation into a state of coherence, where the systems of the body are working at peak efficiency. There is no more essential technique, and none more basic. Sit up straight, relax the shoulders and belly, and exhale. Inhale softly for 5.5 seconds, expanding the belly as air fills the bottom of the lungs. Without pausing, exhale softly for 5.5 seconds, bringing the belly in as the lungs empty. Each breath should feel like a circle. Repeat at least ten times, more if possible.

YOGA

How to: Sun Salutation

The above Hatha Yoga posture or ‘asana’ Surya Namaskar — the salute to the sun — integrates several yoga positions into a flow of movement that balances and tones the body. It is in itself a meditation as well as a good prelude to sitting. As you do this asand you can concentrate on the morning sun.

Let yourself become one with it. Begin by doing this exercise three times and gradually build up to six or so.

Stand relaxed, feet together, hands held palms together, fingers upward, at the middle of the chest. Exhale.
Lock thumbs and raise arms over head. Keep arms close to ears. Bend backward looking up at hands, inhaling.
Bend forward, head between arms, and place palms on the floor on either side of feet. Keep knees straight and try to touch head to knees, exhaling.
Stretch left leg back, knee to floor. Keep right foot between hands, knee to chest. Arch back, looking up, inhaling.
Throw right leg back to meet left foot. Raise buttocks to form a triangle with the feet, heels to floor, and the hands on floor arms extended, head between arms), exhaling.
Bring knees, chest, and chin to floor, in that order. Keep pelvis raised and palms beneath shoulders. Inhale and hold.
Bring pelvis to floor and stretch head, neck, and chest up, looking toward the ceiling, elbows alongside body, slightly bent. Hold breath.
Push up and raise the body back into the triangle in one movement, exhaling.
Thrust left leg up between hands, knee to chest. Leave right leg extended, knee to floor. Arch back, looking up, inhaling.
Bring right leg up, back into position number three, exhaling.
Stretch up and back into position number two, inhaling.
Return to beginning position, exhaling.

-Adapted from Inside/Out

via

‘Journey of Awakening,

A Meditator’s Guidebook’