![]() ![]() See also 12 Yin Yoga Poses to Awaken Dormant Energy and Recharge Your Practice Neck Release Bring your arms into a cactus position, and stay here for 3 minutes. Place the rolled blanket perpendicular to your body just below your armpits, so your head can rest comfortably on the floor. Adjust the diameter of the blanket to suit your body (recommend 3 inches). How-to: Fold your blanket into a rectangle shape and roll it length-wise. On the inhalation, feel the lungs and ribs expand then, keep the sensation of expansion on the exhale. Consciously deepening and slowing the breath (use a count of 5 on the inhale and exhale) down-regulates the nervous system, communicating to your body that you are safe. When experiencing sadness and grief, the breath can become restricted in the upper part of the lungs, making the breath shallow. We begin with a gentle chest opener to open the lungs and facilitate a deeper breath. To create an even more introspective practice, add a 1-minute Savasana (Corpse Pose) between poses. The timed holds can be adjusted to fit your schedule and body. I have suggested props for the sequence, but feel free to add additional props to support your body as needed. In a Yin practice, we are looking to move into the pose to just 50 to 70 percent of your full capacity for stretch, in order to leave space for the muscles to relax. See also A Yoga Sequence for Fascial-Release If the breath is restricted, shallow, or you are holding your breath, move the prop slightly (moving the prop even just a few centimeters can change the experience in the tissue) so the breath is more natural and the sensation decreases. The breath is a good indicator of appropriate amount of sensation for your body. This sequence can be used anytime you experience loss or need room to create clarity over what is no longer serving you.Ī note before you start: When using myofascial release (MFR), there should never be pain. We will use the physical body in our yoga practice to assist the emotional and mental aspects of our being. The following practice creates space for introspection, stimulates the lung and large intestine channels, and encourages a state of ease. There can be a sense of loss when this happens in our own lives. The tree, no longer needing the leaves to bring nourishment, are released. The leaves change color at this contraction of energy in preparation for winter. Through the example of trees, we see the introduction of yin energy as the energy begins to recede, bringing nourishment back within. ![]() ![]() See also TCM-Inspired Sequence to Help You Cope with the Blues A Yin and Myofascial Release SequenceĪs nature and the seasons demonstrate, life is a series of cycles and changes. ![]() We can bring harmony back to the body by slowing down, giving room for reflection, and creating a state of ease with our relationship to change. However, we can use this withdrawing of energy during Fall to our advantage by taking the opportunity to review what needs to be released in our lives. The contraction of energy can present with shallow breath and slow-moving elimination, and if any sadness and grief are not processed, they will continue to constrain qi, or energy-and the emotions will persist. Disharmony of both organ systems can present as upper respiratory symptoms (runny nose, cough, hoarse voice, etc.) and constipation. The physiological functions of these organs aligns with their energetic function: the lungs govern respiration and the large Intestine governs elimination. These emotions represent our ability to balance taking in and letting go-as is represented in the lungs and large intestine. In TCM, this time of year correlates to the lung and large intestine channels, which run though the chest and arms and are associated with sadness and grief. In Traditional Chinese Medicine (TCM), however, Fall can also be a time associated with transformation, transition, sadness, and grief-and yoga can be an amazing way to cope with these varied emotions. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!įall is officially in full swing, which means sweater weather, impossibly colorful leaves, and pumpkin-spice everything. ![]()
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