Felt truly relaxed stress just melted away I went from a size 18 to a size 8 I stopped getting sick pain disappears I learned to open my heart and I felt ceiling Yoga Yoga for real people with real problems hi I’m Deborah divine and yes that was the story of how I came to gentle yoga besides my physical issues my mind was shot workaholism meant that I was always on. But after a while my mind just started to shut off based on this experience I’ve created a very simple practice that anyone can do you’ll become calmer feel more alert and more relaxed these are super easy poses you might even doubt their benefits. But do the whole series or, if you’re busy just one or two poses will make you feel more awake alert and with it and yoga is your secret weapon to yoga practice helps to keep the brain sharp and functioning at its peak do these yoga tips with me right now to fire up the neural connections help increase blood flow to the brain and improve memory and cognitive function let’s begin with a warm-up we’re going to come down to the floor and, if you have access to a wall we can take our legs up the wall, if you don’t have a while a chair it’s just as good. So we take our hind quarters as close up to the chair or the wall as we can. And then we come down onto the back just letting the legs rest on the edges of the chair. So we’re going to start circling the ankles and circling the feet.
Yoga Tips for Brain Awareness Week Photo Gallery
And then we’ll take the hands up to the sky and we’re going to start circling the wrists and circling the fingers this is a wonderful way to just release some surface tension here and reverse the effects of gravity now at shake the hands out. And we’ll just shake the feet out. And then we’re just going to take a couple of breaths here let’s take the hands onto the belly will take a couple of long slow smooth and complete in and out breaths when we rest our spine on the ground and allow our legs to be inverted there’s this wonderful sensation of lymph and blood that drains out of lower extremities. And this helps us move into the parasympathetic nervous system when we’re experiencing mental fatigue we can sort of go into this stress fight flight aspect of the nervous system. So this is reversing that and allowing us to rest and settle the breath and by settling the breath we’re starting to settle the mind will take a few more moments here reading the breath very carefully and reading the belly through the hands expanding on the unrest and contracting on the out breath and, if we bring our awareness to the breath throughout the whole practice will find that the mind will feel extremely rejuvenated feel a lot more clear. But the end of the practice let the out rest be complete feel the belly come to the front spine maybe pause there for just a moment. And enjoy that beautiful piece that we find there. And then when the in-breath comes we feel this expansion through the belly we feel expansion through the ribs opening up of the heart take a few more breaths slowing things down. So let’s move into nadi shodhana alternate nostril breathing we can have a seat on a chair or a bolster and, if you sit on the edge of their seat and have your feet directly underneath your knees you can have your knees spread apart a little bit give you more stability better foundation. And then you can allow your front spine to open up and lift take the shoulder blades down the back and broaden through the collar bones now we’ll take the right hand will take the index finger and move it in toward the pub we take the middle finger and move it in toward the palm.
And then we take the pinky finger. And we bring it right up close to the ring finger the thumb comes out. And then we have these little pinchers right here. So the ring finger pad is going to come on to the left nostril right underneath the bone. And the pad of the thumb is going to come on to the right nostril right underneath the bone it’s a very light pressure and nadi shodhana is about closing off one nostril exhaling. And then inhaling. And then closing off that nostril opening up the other nostril and exhaling and inhaling all right we begin on the right with an exhalation. So just pressing gently on the left side of the nostril exhale inhale through the right nostril. And then switch sides take the ring finger off the left nostril with the thumb on the right exhale inhale switch over Maddie shoda that is an excellent pose to help us balance the heating and cooling aspects of our nervous system according to yoga we have two sets of nadia sees not ease our nerve blogs or energy blogs and one of them is like the heating part of our nervous system. And the other one is the cooling part so we’d like to just balance both of these energy. So that we can come into more balanced with the heat. And the coolness of the rest of the body alright now we can take our hands down rest the hands on the thighs. And just breathe naturally for a few moments it doesn’t take too many repetitions of the alternate nostril breath to find out that not only are rebalancing our heating and cooling in our bodies. But we’re also balancing the mind or calming the mind. So we’re going to be sitting it’s nice to have the hips a little bit higher than the knees but, if your hips are very open as mickey’s are then you can just rest your sit bones on the ground let yourself feel a connection of the sit bones onto the ground you may need to bring your flesh back a little bit.
So that we can be on the front of the sit bones that will allow the pelvis to create a staging area for the spine to rise up effortlessly we allow ourselves to ground through the legs through the needs. And we feel this opening and lifting on the front of the chest we lengthen the back of the neck. And then we bring the shoulder blades back and down next time an in breath comes along we inhale the arms up to shoulder height. And then we exhale and rotate the upper arms externally palms facing the sky inhale the arms all the way up fingers touch. And then we exhale hands to heart now we’re going to inhale the arms up again exhaling rotating the upper arms. And then we’ll take our gaze over to the right lengthening the back of an back creating lots of space in the discs of the spine taking a few breaths here energizing the arms spreading the fingers nice and wide. And then we’ll take our gaze down to the armpit the chin is coming closer to the collarbone. And we draw the chin across to the jugular notch we inhale and lift the gaze. And then next time an out breath comes along we take the gaze over to the left energizing the arms really spreading the fingers nice and wide drawing the gaze down into the armpit drawing the chin across the clavicle and lifting the case now we’re going to be taking our hands up on the next in breath palms touch exhale hands to heart now the right hand is going to swing over and end up on the left shoulder.
And then we’re going to draw the left shoulder up at the same time that we bring the right hand down now this right shoulder may want to get in on things too. So just draw the right shoulder down lifting the left shoulder up into the right hand and pressing down and resisting with that hand drop the left ear over on to the shoulder here squeezing deep into the net crease long slow smooth in breath long slow smooth and complete out breath. And then we lift the head release the arms ah now feel one shoulder is a little bit higher than the other we’ve just released a lot of tension out of the neck out of the shoulders out of the back of the scalp. So we’re starting to open up more blood to flow into the brain left hand comes over to the right shoulder squeezing the right shoulder up resisting with the left hand and bringing the left shoulder down we dropped the right ear on to this rising shoulder. And we squeeze getting rid of tension out of the spinal cord out of the neck and out of the back of the head is really important when we want to cultivate better memory when we have a lot of tension and constriction in the muscles and connective tissue around the neck that can constrict the blood vessels. And the blood flow up to the brain it can also have a negative effect on our eyesight. Because their eyes are very vascular and looking for lots of oxygen as well letting go of the right shoulder now the head comes back up we unravel the arms. And just feel the difference between the right. And the left sides shrugging the shoulders and shaking things out now any of the arms up exhale and rotate the upper arm bones inhale lift the arms up feel all of this oxygen coming into the lungs exhale hands to heart center thanks for reading be sure to subscribe to the blog stay up to date on all the latest posts and let me know in the comments section below what other kind of posts you’d like to see.