Coming Back to Recovery and The Mat
For all who have a regular yoga practice, be it 20 minutes in the morning or hitting a class a few times a week, you know the power of the practice. But for new ones, I strongly encourage you to keep returning to the mat.
If your recovery includes meetings, you may know the power of showing up regularly and being involved. Miss a few meetings, and you may notice a difference.
If you have trouble building a yoga practice into your routine, consider these points as we move into 2025.
Begin with what works for you and your body. Maybe you should start with a few seated poses. Be consistent with them; once that is established, you can build on it.
If you are better off attending a studio, choose a class well-suited to your needs and experience level.
Select a time of day that you can build consistency with. If you have a morning routine that works, consider adding 15 minutes for yoga with breathwork. Even if you can't attend a group practice, you will have spent some time on your mat.
Consider pairing it with your meeting nights. Or create an alternating schedule.
Make it easy. Find a nearby studio, jump on Zoom, or hit the mat and move through poses intuitively if you have practiced enough.
Create a mantra that you can recite to encourage and remind yourself to stay consistent. "I can do at least one pose a day." Once you do the one pose, it may inspire you to do more. But if one is all you can do, it's better than none.
The most important thing for both recovery and yoga is to keep coming back. They both work when you show up. The more you show up, the more you want to show up, and the stronger your practice and recovery will become.
Coming Back to Step Three with Uttanasana Standing Forward Fold
The yumminess of a forward fold is worth learning proper alignment. So, with both physical and mental benefits that support a general sense of well-being, take a few moments to drop into this grounding posture a few times a day.
Stand with your feet about a fist-width apart, rooting into all four corners of the feet.
Draw the energy from the earth up the legs, engage the thighs, and gently spiral them towards each other.
Lift the pelvic floor, pull the navel in, reach the tailbone down, and relax the shoulders away from the ears.
Bring the thumbs into the hip creases. The location is the panty line, if you are unsure.
Hinge from the hips coming forward with a long spine.
If you have any low back tightness, bend the knees nicely.
If the legs are straight, try not to lock the knees.
When you get closer to the ground, you can allow the arms to come down, reaching for the earth or your yoga blocks.
Drop the chin towards the chest, allowing the head to become heavy.
Pause and take slow, deep breaths, releasing deeper into the pose.
A forward fold can calm the mind and release stress. It is the perfect letting-go pose to practice step three. Your legs are strong and holding you up, representing your will. Develop trust in the upper body by physically letting go. Let your head hang free. Relax your arms and hands. Align with gravity that gently draws you closer to the earth. Take a full breath through the nose and exhale with an audible sigh to completely let go.
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