After going through a few hard months, I've recently been able to really focus on looking within and getting myself back to balance. I of course went for my go-to methods of relaxation and energy healing; meditation and yoga, but I also came across something called somatic therapy, which really piqued my interest.
Benefits:
Great hip opener.
Opens chest.
Stretches thighs, hips, and shoulders.
Foundation & General Alignment:
Start in pigeon prep pose, bring back leg up bent at knee -- and if able, bend arm back and grab hold of foot.
Feet are flexed and font bent foot is parallel to top of mat.
Keep hips squared.
Back is slightly bent so hand can grab foot.
Chest is open, head is looking forwards.
Benefits:
Strengthens legs.
Helps improve balance.
Stretches hamstrings.
Foundation & General Alignment:
Start standing, put all weight into one foot. Slowly raise non weight foot, while raising foot bring upper body downwards.
Keep all parts of the body engaged.
Toes of lifted foot are pointed outward.
Arms are raised up by ears.
Legs are straight.
Back is straight.
Shoulders are back and away from ears.
Benefits:
Helps improves balance.
Strengthens legs and core.
Improves posture.
Foundation & General Alignment:
Start on all fours. While on all fours, bend one leg towards arms and rest foot on opposite thigh. Bend knee like you would in figure four pose. Slowly pull body into an upright position.
Benefits:
Heart opener.
Stretches shoulders and arms.
Helps stretch out the backs of legs.
Foundation & General Alignment:
Start with feet slightly wider than hip distance. Next, interlace hands behind back. Bend forward raising hands up behind back.
Keep back straight for as long as possible.
Arms can be slightly bent for comfort.
Shoulders are not up by ears. Keep them relaxed.
Every single morning for the past nearly 11 years I have treated myself to one of Ayurveda's oldest secrets for health and longevity. With herbs and warm oil in hand I rub my entire body down with a gentle massage which has helped me to retain elastic skin and a vibrant body. Abhyanga is the Ayurvedic term given to describe warm oil self-massage (often with herbs) and it is simply heavenly.
Benefits:
Calms and clears the mind.
Helps strengthen arms and shoulders.
Helps with balance.
Foundation and general alignment:
Start in normal Downward Facing Dog, put weight on both hands and one foot, raise other foot up into air and line it up with back and arms.
Weight is evenly distributed through hands and foot.
Arms are straight but not hyperextended.
Benefits:
Great hip opener.
Helps open chest.
Grounding pose.
Foundation & General Alignment:
Start standing with feet wider than hip distance apart. Squat until backs of thighs are resting on calves. Elbows are pressing into inner thighs and hands are at heart center.
Weight is evenly distributed on both feet.
Feet are pointed outward slightly.
Back is straight.
You likely learned about zinc – a type of metal – in chemistry class when you memorized the periodic table. Or maybe you have slathered on some thick, white sunscreen with zinc oxide in it? (Zinka sunscreen was all the rage in my middle school!) Perhaps you reach for a zinc supplement when you feel a cold or flu coming on?
Benefits:
Helps relieve stress.
Stimulates the abdominal organs and improves digestion.
Stretches the hips, groins, hamstrings, calves, shoulders, chest, and spine.
Foundation & General Alignment:
Feet are in Warrior 2 postion.
Front leg is straight with toes pointing forward.