Home Yoga Exercises A Sequence to Beat Restlessness + Prep for Meditation

A Sequence to Beat Restlessness + Prep for Meditation

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By Janice Gates  |  

Did your self-reflection reveal a speedy respiration sample? Was your jaw clenched? Were you feeling anxious or irritable? Many of us are recurrently in overdrive, and coming to sit for meditation on the finish of a busy day can really feel like a jolting brake in a rushing automotive. Langhana (decreasing) practices are calming, and will help you shift gears and transition easily into meditation. The practices are cooling and calming, designed to get rid of and scale back extra power, ideas, and powerful feelings.

The emphasis in a langhana follow is on exhaling and holding poses—akin to seated ahead bends and twists—for a number of seconds. Less consideration is paid to alignment and extra to hugging the stomach in towards the backbone throughout exhalations, which lengthen progressively. Holding the breath for a second after an exhalation can prolong the calming results, however this may be difficult. If your breath turns into strained, merely lengthen the exhalation and skip the pause.

RETURN TO Meditation Troubleshooting: three Ways to Prepare for Calm

  • Lie on Your Back

    Begin by mendacity in your again, knees bent, ft on the ground, arms out towards your sides. Take a couple of minutes to join together with your breath. Exhale and gently press your decrease again onto the ground. On 
an inhalation, invite the pure curve in your decrease again to return.

    See additionally Heavenly Rest: Why Corpse Pose Is So Key

  • Windshield Wipers

    Windshield Wipers

    Move into Windshield Wipers: With an exhalation, gently pull your stomach towards the backbone whereas decreasing your knees to the suitable. Raise your knees to the middle as you breathe in, then decrease your knees to the left as you breathe out. Repeat 6 occasions, specializing in lengthening your exhalations. On the third and fourth rounds, pause for 2 seconds after every exhalation; on the fifth and sixth rounds, pause for four seconds after every exhalation. When training these workouts, hug your decrease stomach towards the backbone, however don’t clamp down or harden on the pause. To come to sitting, roll to your aspect and press up.

    See additionally Don’t Hurry, Be Happy: Meditating on the Ordinary

  • Head-of-the-Knee Pose

    Head-of-the-Knee Pose

    Janu Sirsasana

    To come into Janu Sirsasana (Head-of-the-Knee Pose), bend your left knee and convey your foot towards your proper thigh. Inhale your arms overhead, then exhale as you fold ahead gently over your proper leg, palms towards your proper foot. Fold ahead solely so far as is snug. Inhale, lengthen your backbone, and slowly carry your chest and head. Exhale, fold over your outstretched leg once more—enjoyable your head—and pause for 2 seconds (determine 6). Repeat four occasions on both sides. On the third 
and fourth rounds, pause for four seconds after exhaling.

    See additionally four Steps to Master Head-to-Knee Pose

  • Seated Forward Bend

    Seated Forward Bend


    End with Paschimottanasana (Seated Forward Bend), to lead right into a quiet, inward focus. Then relaxation in Savasana (Corpse Pose) for 5 minutes earlier than sitting in pranayama and ­meditation.

    Not Flexible? You Need This Seated Forward Bend


    Chandra Bhedana Pranayama 
(Lunar Breath)
    Lunar Breath has a soothing, cooling impact and is linked 
to creativity, instinct, and receptivity. It additionally helps to calm 
the nervous system and quiet the thoughts for meditation.

    Begin together with your pure breath, then ­gently lengthen your exhalations and deepen your inhalations till you discover a snug rhythm of the breath. Breathe in via the left nostril, closing the suitable, and out via the suitable, closing the left. Pause between inhalations and exhalations. Repeat 12 occasions earlier than returning to your pure breath.

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