Disappeared Yoga Yoga for real people with real problems hello I’m Deborah Devine and welcome to healing yoga Yoga for real people with real problems as you just saw in my story I had lots of real problems before discovering gentle yoga. But nothing like the grief that can happen as we age and start to lose close friends and loved ones for Zoomers grief can lead to serious health issues and depression I’ve planned a simple yoga series that will bring you into the present moment and uplift a heavy heart and mind this yoga works for everyone regardless of what shape you’re in we’ll start with a relaxing warm-up designed to bring lightness into the legs. And the hearts. And then we’ll do some standing and sitting poses that will ground us in the moment releasing tension and bringing fresh prana to the heart after that we’ll lie on our mats for an extended tranquillity pose these poses are very easy. But they work even, if you’re busy just one or two of them can make a huge difference let’s start the healing joining me today kit and Brenda who’ve both experienced lust recently now for the first post we’re gonna be coming into the waterfall v pre to karate, if you have some wild space you could throw your legs up the wall that would be wonderful, if not a folding chair will do we come down onto our back. And we get our hindquarters close to the edge of the wall the edge of the floor the wall the chair. And we swing our legs up the arms are coming out to the sides giving the ribs lots of room to move out and up on the in breath, if you like you could take your arms up and over behind you or out in a t explore and find out which way works best for you today. And then we’ll just take a couple of long slow smooth and complete in an out breaths coming into an awareness of how the breath is breathing the body. And then exhaling tension and gripping and holding out circling the feet and spreading the toes maybe you’d like to bring the soles of the feet together coming down onto the seat of the chair letting the knees splay apart.
And then maybe butterflying the knees creating a little bit of space and movement in the hip sockets or maybe you’d like to rock your pelvis from side to side this is starting to move lymphatic fluid old lymphatic fluid old blood out of the lower extremities where they may have been trapped for a long time. And the end result is a feeling of lightness in the feet we’re taking a long slow smooth and complete in-breath deep into the hip sockets expanding with your awareness the space in the hip joints exhaling tension exhaling holding take the sit bones and draw them down feel the low back back of the waist lift up just ever so slightly begin to feel an opening through the heart and sense yourself getting wider and flatter coming back with the feet long one at a time widen the feet and that will give a mild stretch on to the inner part of the legs pressing the heels up to the sky taking the sit bones down towards the ground it’s going to activate the back line of the body. So we’re starting to get out of the frontal lobes of the brain and get deep into the tissues of the body that may have been neglected for a long time please continue to enjoy v pre to karate the waterfall for a few more moments. And we’ll be back very shortly to deal with more symptoms of grief healing yoga yoga for real people with real problems hi my name is kit three years ago my husband died actually three years ago today. And it was a pretty traumatic experience. Because it was totally unexpected which in some ways is good in other ways it’s not so good anyway the thing is you get traumatized you don’t sleep you don’t eat you get depressed it’s it’s a phase you have to work through it’s a lot better now and I do find that yoga relaxes me it’s it helps me sleep takes me to a better place it canis you can take your mind away from your problems. And you can just go with the flow welcome back we’re using this gentle yoga practice to help us with symptoms of grief now kid I wanted to ask you what the most challenging symptom was when you were dealing with your husband passing I would say it would be constant feeling of anxiety Wow constantly well this next series of poses is going to help us come into the present moment ground our energy draw nourishment.
Yoga for Grief Photo Gallery
And strength from the earth and allow us to release a lot of tension in the belly and in the heart we’re gonna be coming into a low lunge and, if you have a chair in front of you that would be wonderful we’ll take the right leg forward. And the left leg comes back the front shin should be vertical. So that the knee can be resting on top of the ankle we’re gonna be pressing into the heel of the front foot. And then we go to the back leg we’re going to engage the muscles of the back leg, if you feel like turning your toes under and letting your toe pads rest that might be a wonderful idea or you can just let your toenails rest on the ground whatever is most comfortable coming into an awareness of the pelvis starting to squeeze the glutes and squeeze the whole pelvic girdle you can use the chair in front to stabilize yourself. And we’ll just take a couple of breaths and ground here have a sense of the out breaths drawing energy down through whatever points of contact you’re making with the earth the heel of the front foot the knee. And the shin of the back leg let the in-breath draw up nourishment and energy from the earth feel it coming through the heel coming through the back leg now let’s take the back leg back, if you feel open enough in the front of the hip I think that Brenda has a wonderful Crescent warrior lunge going on back there now, if you’re not comfortable with that pose just come back down and drop that back knee, if you’re feeling open through the heart. And your low back is feeling comfortable you can take your arms up reaching for the sky palms facing inward lis external rotation of the upper arm bones draw the shoulder blades down the back and broaden through the collar bones long slow smooth in breath feel that energy rising up the front part of the body cresting like a wave at the crown of the head drawing down the back line bending the elbows and pointing to the palms forward and breathing long slow smooth in-breath long slow smooth and complete out-breath draw the shoulder blades together and down towards the heart opening the front of the chest opening the collarbones broadening through the collarbones broadening through the shoulders shelf engaging the lower extremities. And then releasing the arms down on the out-breath and switching sides we’re using these lunges to help us make contact with the earth when we’re in a grieving state we can be a lot in the mind. So we’re using the breath to come into an understanding of where the breath is breathing the body what points of contact are being made with the earth and really reading and seeing energy moving throughout the body and, if we apply the Uji breath in the warrior sequence this is a great way to cultivate more strength now let’s come back bringing the left foot back.
And then we’re going to come into a few toe squats a few squats for the hips as well. So we come down on to our knees. And we turn the toes over. And we begin to sit back now this may be a little bit painful so remember to stay out of the pains own try to find a place between comfort and discomfort maybe you can be there for just a few moments. And you have to come back out that’s fine come back and recover turn the toes down see how that goes. And then we’re gonna take the squat a little bit deeper into the hips. So we can come back onto the feet maybe taking the toes. And the knees out to the sides, if that feels comfortable or you can keep your toes. And your knees facing forward as long as your toes. And your knees are aligned that will keep your legs. And your knees safe you can rest your elbows on your knees or you can bring the elbows to the inner knees hands in namaste prayer hands. And then pressing the knees into the elbows. And the elbows into the knees this kind of a squat is also an excellent way of allowing us to ground we’re using the out-breath letting the belly come to the front spine and pausing there for just a moment coming into the present moment coming into this awareness that there’s peace and stillness there. And then the in-breath comes. And it fills up the back the area around the kidneys the adrenal glands may be fatigued after the grieving process. So we’re breathing in light and spaciousness into the low back now come back on to your knees and take a few more toast squats and then, if you’d like to continue these variations we’ll be back in a few moments to explore more poses for grief healing yoga yoga for real people with real problems welcome back we’re using this gentle practice to help us deal with symptoms of grief how are you finding the practice so far Brenda it has really helped me a lot my husband recently died. And it’s really helped me to find some inner peace and relaxation that’s so wonderful we’re gonna continue on with this idea of grounding and we’re gonna be moving more energy up and opening the heart. So we’re coming into OPA Vista kon Asana this is a wide legged forward fold.
But we’re gonna be keeping it high it’s nice to be able to raise the hips up a little bit higher than the knees we take the legs. And we rotate them inwardly and place them down we go to the sit bones we’d like the sit bones moving back. So we just move the flesh of our buttocks back a little bit and see, if we can ground through the sit bones ground through the legs we’re pressing them down the heads of the femurs are moving down it’s almost as, if the pelvis is coming up and over the heads of the femurs we’re lifting on the in-breath everything on the front line of the body exhaling down the back line of the body and grounding through our points of contact with the earth we inhale again. And then we exhale and draw the heart forward keeping the back of the neck nice and long bring the shoulder blades together and move them down let the in-breath come up the front of the spine lengthening feel the ribs opening out and up we’re getting more oxygen and more air into ourselves this is a really important practice for grieving air is the element of the fourth chakra the heart chakra. And this is the chakra that needs lots of attention when we’re going through the grieving process now we’re going to move a little bit of energy out of the neck when we’re going through a grieving period we may have a lot of unexpressed emotions we may want to cry. But we don’t give ourselves permission and that energy resides and stores inside tissues of the neck. So we’re gonna lengthen the back of the neck and we’re going to exhale and turn all the way to the left we’re gonna look down. And then we’re gonna inhale and draw the chin across the collarbones until we come back to Center. And then we’ll lift our gaze. And then we move over to the opposite side drawing the gaze down scraping the chin across the collarbones and coming up to Center the energy of the fifth chakra can get blocked we can feel a lot of tension in the jaws we can feel a lot of tension in the neck and. And the shoulder shelf this kind of a practice is a wonderful way to release that tension and give yourself permission to express those emotions now we’re going to move into a twist. So we’re gonna be moving more energy up the front of the spine we can move the bolster or the rolled up blanket or the pillow onto the opposite way.
And then we just sit our hips down we’ll sit the left hip down the knees are coming out apart from each other maybe the shin of the top leg is resting on the inner arch of the bottom foot well see, if we can balance the hips out. And then long slow smooth in-breath lengthening everything on the front part of the body and a long slow smooth out breath is gonna take us in the opposite direction of the feet the hand can come back and rest on the bolster. And the right hand can rest on the outside of the left knee long slow smooth in-breath lengthening long slow smooth out breath moving deeper into the twist taking your gaze over the back shoulder breathing here allowing yourself to move deeper into this sacred spiral with every breath cycle is a wonderful way to process emotions that might be holding deep in the guts in the belly you can take your gaze over the opposite shoulder now we’re coming back to the right shoulder and we’re gonna look back come back to the left shoulder. And then next in-breath that comes along let’s come back to Center now we’ll take the knees over to the opposite side let the shin rest on the inner arch or take your legs a little bit further apart make sure you stay out of the pains own long slow smooth in-breath lengthening the front of the spine long slow smooth out breath moving into the spiral left hand on the outside of the right knee right hand on your support giving you a little bit of leverage every in-breath is creating more length in the spine it’s opening up the heart a little bit more and every out breath is taking you deeper into this sacred spiral let the out-breath be complete feel the belly fall against the front spine pause there for just a moment or two. And enjoy that stillness there let your gaze come over the front shoulder the left shoulder again we’re wringing out tension and gripping an emotional energy that may have been stored here for a very long time now please continue to enjoy these variations of barovik Asana and oop Avista kon Asana the wide legged forward fold in a way that’s going to open your heart we’ll be back in just a few moments to work with more symptoms of grief healing yoga yoga for real people with real problems grief and loss can be an isolating experience yet talking about your feelings is one of the best remedies seek out a support group of people dealing with similar challenges to help overcome grief welcome back we’ve been working with symptoms of grief with our yoga practice today. And we have released a lot of long-held tension in the heart in the throat we’ve been working with the breath as well. And now we’re going to come into a more quiet and subtle aspect of resting we’re gonna be supporting the back behind the heart around the bottom of the shoulder blades. And the head and that’s going to have a wonderful effect of opening up the heart a little bit more so Brenda why don’t you take your legs that way I’ll bring rolled up blanket here behind your heart. And then you can just allow your head to come back let your shoulder blades rest down on the support. And then your arms can come out to the sides now, if this pose is not feeling comfortable for you you can just bend the knees one at a time and see, if that relieves any pressure off the low back maybe you’d like to move your pelvis away from the bottom of the ribs. And then place your pelvis back down again. And then lengthen your legs one at a time and see, if that feels any more comfortable now this pose is a wonderful way to open up the heart we are experiencing some support in behind the rhomboids in behind the back of the heart, if we allow ourselves to just sink back there’s a wonderful release of tension and stored energy on the front of the chest on the front of the spine, if we let our heads rest back supported by the blanket the neck is also releasing when we’re going through the grieving process we come to a point where we are tired of feeling sad and we’re ready to accept the gifts that our loved ones have left us and we’re ready to take those gifts out into the world again and share them with other people we’re working with the energy of the heart here the energy that comes across the shoulders out through the arms into the fingers take your hands and bring them together rubbing your hands your palms together creating some heat go ahead and do that.
And then place your hands on your heart feeling the warmth of your hands moving into your heart space and feel the warmth of the heart moving into the palms as well after a few breaths here let your arms come back out again surrender yourself down you can take your shav Asana this way, if this feels comfortable or you can just get up and remove the supports and lie down on your back we’ll take a long slow smooth in breath breathing in light and spaciousness into the entire body and a long slow smooth and complete out-breath surrendering down we’ll call to mind our loved ones the people that were known so near and dear to us. And we’ll feel that energy in our heart feel them with us that gold the eyes I go the eyebrows and please continue to enjoy the shav Asana for at least another 20 minutes. And we’ll see you again next time on healing yoga namaste you.