Yoga not only allows you to free the body of tensions and toxins, but also promotes greater mental and emotional well-being.
Yoga starts from the basis that our mind is, by nature, agitated. That is, we spend most of the day generating negative thoughts, judgments, criticisms … and that we do it by inertia, practically involuntarily.
The practice of yoga increases our levels of consciousness and helps us to pay greater attention to aspects of our lives that previously went unnoticed. The purity of our thoughts and emotions, little by little, gains relevance among our priorities and the same goes for food, physical health or the quality of our relationships.
HOW YOGA HELPS MENTAL AND EMOTIONAL BALANCE
One of the principles that guides behavior in yoga is the saucha, which would be like a mental detox; An alert that is activated when we get carried away by negative thoughts that steal our energy.
Saucha encourages us to realize the kind of thoughts we are focusing our attention on to consciously select the most positive, the ones that help us live more fully.
If what we want is to detoxify, physically and mentally, the role of breathing is essential. Breathing well is a guarantee of health and vitality for the body, helps release tension and gives mental clarity. In yoga there are lung cleansing techniques, but the key is to breathe consciously and deeply for most of the day.
The practice of yoga combined with conscious breathing stimulates the production of endorphins (natural analgesics), which manages to decrease the activity of our brain waves. In other words, when we practice yoga, we think less and that leads, without a doubt, to a state of greater inner peace.
If you are consistent in practice, your self-awareness of these types of mental mechanisms will increase and you will have in your hands a powerful tool to manage them. Soon you will see your mood, motivation and self-esteem improve.
Of course, a balanced diet, with fresh foods that provide us with a correct amount of nutrients and vitamins, will also bring us well-being, thus improving our mental and emotional state.
A SEQUENCE TO CLEAR THE MIND… AND THE BODY
The sequence of postures that I propose has a purifying effect of mind and body, by including twists and balance positions. Practice it a couple of times a week and remember to pay close attention to breathing mindfully.
And don’t save time on the last pose! It is very important to integrate the effects of the session: it is your sacred rest.
FIRST AND FOREMOST, KEEP YOUR BALANCE
- From the standing position, bend your left knee and transfer the weight of your body to this leg.
- Lift your right leg and bring it over your left (one knee should be on the other). Try curling both legs by rotating the front of your right foot around your left calf.
- Lengthen the abdomen and stretch the sides of the trunk while directing the coccyx towards the ground.
- Inhale and extend your arms forward, flex both elbows until they are parallel and at the height of your shoulders.
- Cross your left arm over your right and then interlace your forearms so that your palms are facing each other and joined. Raise your elbows to shoulder height and relax your shoulders.
- Hold about six breaths and then repeat with the other leg.
FOCUS YOUR MIND WELL
Try to perform this posture and, if you stagger, do not be discouraged … Repeat it with perseverance and calm!
- Lie on the floor and place your body in a line with your hands below your shoulders and activate your abdomen and legs.
- Inhale by elevating the pelvis, stretch your arms and lengthen the trunk and legs so that you draw an inverted V with your body.
- It releases tension from the neck and shoulders and directs the chin towards the chest.
- Take the heel of your left foot with your right hand keeping the posture stable and your legs straight.
- Turn the trunk to the left and relax the neck by looking under the armpit on that side.
- After five or six repetitions, repeat to the other side.
PROJECT TO YOUR HEART
This posture releases emotions accompanied by deep, rhythmic breathing.
- Start with your feet together and take a big step back with your left leg.
- Place your feet parallel and bring your hands to the center of your chest in the prayer posture.
- Now, direct your left toes outward. Slowly, lower your hips by flexing your left leg, separate your right foot from the ground, and activate your toes toward your tibia.
- Inhale and press with your left shoulder the knee on the same side and, when exhaling, push back to turn the trunk. The chest should be projected upwards.
- Hold this gentle twist for six or eight breaths.
- Gradually, stretch your legs and return to the starting position. Repeat with the opposite leg.
SERENE YOUR AGITATED MIND
Torsions have a powerful physical detox effect and also help us neutralize the mind, discharging it of thoughts and agitation. Take advantage of this posture and calm yourself inside.
- Squat with your feet out and open as far as your hips are wide.
- Bring your hands to the center of your chest and push your elbows out until you detect a slight opening in your hips. From here, bring your right hand to the ground with your arm stretched out around your right leg.
- Inhale and raise your left arm above your head by turning the trunk to that same side.
- Look up and feel how the space between your collarbones separates and your shoulder blades meet.
- Keep the breaths you need and then do the same to the other side.
ROTATE AND CHANGE THE PERSPECTIVE!
- Sitting as in the image, inhale lengthening the spine and activate the abdomen.
- Bring your right hand to the floor, behind your back and, exhaling, turn the trunk to the right.
- Inhale and stretch your left arm upwards and diagonally away from your head.
- Exhale, place your elbow outside your right knee and make a gentle lever to increase the torsion a little.
- Look back over your right shoulder and breathe slowly and consciously, increasing the turn a little on each exhalation.
- Hold six deep breaths and repeat to the left side.
RESPECT SACRED REST
Allowing ourselves rest spaces during the day is vital to recharge energy and renew the mind. Very often we associate resting with “doing nothing”, although, on the contrary, it is one of the most productive things for your own well-being that you can do.
- Kneeling on the floor and with your body weight on your heels, place a yoga bolster, large cushion, or thick rolled-up blanket in front of you.
- Lie on the bolster so that you can rest the weight of the trunk and your head on it.
- He drops his arms at his sides, relaxed, hugging the bolster.
- Stay in this fetal position with support for as long as you need, with your eyes closed and tuning in with calm, serene breathing.