Page 30 - 2016 Spring-Summer Issue

(continued from page 29)
blood sugar and cholesterol levels; and improves
psychological well-being. One of yoga’s most prominent
effects is stress reduction.
Yoga is a vast discipline consisting of many types and
variations, i.e. Hatha, Kundalini, Iyengar, and more recently
Hot Yoga (Bikran). Each one has characteristic asanas,
mantras, chants, and props all designed to heal the whole
person.
Yoga is amazing—even if practiced only once or twice a
week, will produce tremendous benefits. More practice
produces more benefits. I suggest starting with two or three
times a week, for 20-30 minutes. Even 5-10 minutes a day is
beneficial. As a word of caution, you are unlikely to notice
any big difference right away. The effects tend to be more
subtle, but they will come.
Here is a brief overview of how yoga works in grief.
• First the breath, essential to yoga practice, is critically
important during grief because we unconsciously
hold our breath and/or take fast shallow breaths. The
slow deep breathing of yoga extinguishes the fight or
flight response and calms the body and mind.
• The poses (asanas) provide gentle stretching which
helps us feel where the tension and tightness are
located, release it, and increase flexibility and
strength.
• Mindful meditation helps us stay in the present—
rather than dwelling on past regrets of “I wish I had,”
or “If only.” It also stops us from worrying about the
future, of which we have no control. Living in the
present moment makes us aware of our pain and
sparks compassion to soothe our pain.
These three processes work together to enable us to identify
and cope with what we are feeling and experiencing in our
grief. This process slowly facilitates healing grief.
Here are a few simple poses designed to calm your nerves,
relax your body, open your chest, nurture your being, and
subsequently restore and heal your broken heart.
• Find a quiet place free from distractions. Silence your
cell phone and give yourself permission to take 5-10
minutes just for yourself. Wear comfortable clothing.
• Sit comfortably in a chair with arms and hands
resting comfortably in your lap (or lie on the floor, on
your back, legs stretched out and relaxed and arms
gently beside and away from the body.)
3 0 |We Need Not Walk Alone
• Gently close your eyes and inhale deeply and exhale.
• Set a goal (intention) for yourself, i.e. To feel better,
to get away for a few minutes, or to just relax.
• Begin with the breath which is an essential part
of yoga practice. Slow deep breathing can also be
practiced separately, whenever we feel overwhelmed
or angry.
First, focus on the three part yogic breath.
 Begin with the belly breath segment. Place both
hands on the abdomen, just below the belly button
with fingertips touching. Contract and relax the
abdominal muscles. Inhale and relax your belly
by pushing forward with your belly muscles (your
hands should be pushed forward). Exhale and
contract the belly muscles, pushing in with your
hand to help your body get the idea. Repeat.
 The second part is rib expansion. Place your hands
on the lower part of the ribcage with fingertips
touching. When you breathe in you feel your rib cage
expand. Your fingers will separate as you expand
your ribcage on inhalation and come together on
exhalation.
 The third part involves the lungs where you feel the
air rise to open the upper chest.
Put it all together and intentionally inhale filling the belly,
then the rib area and finally upper chest. Exhale slowly.
Repeat.
© Christopher Nuzzaco/fotolia.com
1. Anjali Mudra (hands in prayer position at the chest) is a
great centering pose to prepare for your practice. Sit cross-
legged in easy pose or legs outstretched. Close your eyes.
Take 3-5 slow deep yogic breaths (described above).