energizer faqs
Some of the poses in this sequence look deceptively simple, so do not feel
discouraged if you are unable to carry out the full pose at first. You are still
benefiting from the stretch. Remember, yoga is not a competition. Read the
following tips to improve your practice and to make you more comfortable.
WHAT IS CHIN MUDRA?
A mudra is a gesture or seal that we make with our hands or another part of the
body. The most well-known mudra is Chin Mudra. The tip of the thumb and the
index finger lightly touch each other, representing the individual and higher self
uniting. The other three fingers gently stretch out and the back of the hand or palm
rests on the thigh or knee. It gives you another focus point to help you stay in the
present moment while you are performing a breathing exercise or meditating.
WHAT DO I DO IF I CANNOT BREATHE THROUGH MY NOSE
IN THE ALTERNATE NOSTRIL BREATHING EXERCISE?
Alternate nostril breathing is believed to calm the mind and nervous system. It should
not, however, be practiced if you have a cold or your nose is very blocked. If your
nose is a little blocked, take one breath at a time through your nose, then breathe
through your mouth again, and repeat. You can manipulate your nostrils by bringing
your fingers up to the bridge of your nose to open the nostrils further. Take it easy,
do not cause pressure, and do not force it.
I FIND COW FACE POSE PARTICULARLY HARD. ANY TIPS?
Our shoulders are often very stiff, but this pose can help release any stiff muscles
there. Often one shoulder is stiffer than the other. Make a swimming breast-stroke
movement, bringing your lower arm up your back, gently manipulating your hand
farther up your back. Stand near a wall and let the lower arm’s elbow push into the
wall to encourage your hand farther up your back. If your hands are very far from
reaching each other, use a belt to help you (see easier option, step 3, p.63). With
practice, you will be able to clasp your fingers together.
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THE QUADRICEPS STRETCH HURTS.
IS THIS NORMAL?
Tight quadriceps make bending your back harder and it puts more
strain on the hamstrings. It is therefore important to regularly stretch
them gently. Often they really sting, but continue; this is positive
pain. At first, if your quadriceps are so tight that you cannot hold
your foot with your hand, place a belt around your ankle and bring
your foot down toward the outside of your hip. If you do this
regularly, you will notice a real difference and you may also find that
your posture improves as you stand up straighter. At first, if you find
it difficult to lift your head, simply rest it on your front hand or arm.
I FOUND THAT MY LOWER BACK HURT DURING
THE LOCUST. WHAT SHOULD I DO TO STOP THIS?
Stop immediately if you are experiencing any lower back pain. If your
lower back is sensitive, do not go further than step 14 (p.68), the single
arm and leg Locust. Feel like you are in traction with your hands being
pulled forward and your feet backward. Feel a lengthening and strength
in your arms and legs. Push your pubic bone down into the floor.
Breathe evenly. Only practice the Locust if you are no longer
experiencing any pain, otherwise stay with step 14.
I FIND CHILD’S POSE UNCOMFORTABLE.
CAN YOU GIVE ME SOME ADVICE?
Although at first this may not seem like a very comfortable position to be in, it
becomes a favorite of many, since it calms breathing and helps settle the mind
and body, providing a gentle way to deeply relax. The key is to find ways to
just let your weight go and still be comfortable. If you find it uncomfortable to
let your weight rest on your lower legs, place a folded blanket between your
thighs and calves. This will tilt you forward and can allow you to relax and let
your weight drop. If you find your buttocks are not touching your heels, you
can also place a folded blanket under your buttocks to make yourself more
comfortable. On every exhalation, release your buttocks back down toward
your heels and over time, your buttocks will rest on your heels. If your head
is not touching the floor, you can make fists with your hands and place one
fist on top of the other and rest your forehead on the top fist.
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15 minute
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