It is the end of the week now. I am about to jump into my jammies and watch a movie cuddled up in a blanket. My fingers are cold as well as my toes so the extra warmth will be appreciated. This leads me to my new exercise program of walking. It is not really new, I love to walk but haven’t been doing much of it. I need to complement my yoga practice with more cardiovascular exercise. I think that is why my fingers and toes are so cold. One of my students loaned me a DVD for walking – Leslie Sansone. I never thought I would be a purveyor of an exercise DVD but she truly leads a fun “real” class and the one I did is over in 30 fast minutes. I’ve only done it twice thus far but feel that it will be very beneficial for my circulation. Check her out for a fun walkabout.
Alternate Nostril Breath (Nadi Shodhana)
- Retaining the breath after the inhale while keeping both nostrils gently closed.
- Extending the exhale longer than inhale
- Cessation of breath after the exhale, with only one nostril closed
- Mental Nadi Shodhana. Mentally instruct the breath to come in and out through alternating nostrils. Can even visualize breathing in from one far away place and breathing out to another far away place (Mt. Everest (Inhale), African plains (Exhale)
Props: bolster, blankets
Benefits: gentle hip opener, grounding, aids in digestion, stretches out spine, upper leg, mild stretch in chest wall
Sitting on a blanket, bring one hip next to bolster bending bottom leg so foot rests lightly against upper leg kneecap. On an inhalation, lengthen upward and on an exhalation, recline over the bolster face down. Arms drape on either side of the bolster. Add an extra blanket to bolster for more comfort and any other blankets to give a feeling of grounding. Stay for 5 to 8 minutes and change sides.
Props: bolster, blankets, neck roll
Benefits: Stretches hamstring and back of leg, centering and calming to central nervous system, gently stretches back, mild hip opener.
In the variation that we practiced in class, we placed the bolster upright on short end on our thigh and draped the arms over it letting the fingers and hands relax. Use blanket support under knee and possibly to sit on to take pressure off of the low back. Add a neck pillow or other cushioning for the head to rest on. Stay for up to 5 minutes and switch sides mindfully. We warmed up some with a flowing Head to Knee pose prior. Try out the Mental Alternate Nostril Breathing.
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