Yoga For Healing – A Daily Routine You Can Do At Home

Yoga For Healing – A Daily Routine You Can Do At Home

An Introduction to Chakra Meditation
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One of the wonderful things about yoga is being able to enjoy the practice independently or in a class atmosphere. And for those who want to bring healing yoga into your lives but aren’t ready to get into the studio, there are sequences of poses that you can practice at home!

With this practice, you’ll detox through gentle movement and immerse your body in healing oxygen by breathing deeper. What’s more, yoga can help get you in the healing mindset, as you calm your mind and begin to focus your attention on bringing more life force into yourself. The rhythm of breath and motion brings your central nervous system and brain into more balance, and allows you to release stress and tension that can hinder the healing response.

Whether you’re dealing with an active illness, or you want to refresh, renew and restore to keep your body’s health the best it can possibly be, adding in a yoga practice like this one will give your healing lifestyle a boost!

It’s meant to optimize your body’s natural healing potential by targeting the body’s hormonal system, including the thyroid, pituitary, thymus, adrenals, reproductive and lymphatic areas.

With this practice, you’ll detox through gentle movement and immerse your body in healing oxygen by breathing deeper.

What’s more, yoga can help get you in the healing mindset, as you calm your mind and begin to focus your attention on bringing more life force into yourself. The rhythm of breath and motion brings your central nervous system and brain into more balance, and allows you to release stress and tension that can hinder the healing response.

Do this sequence once daily, preferably in the morning, or anytime you’re feeling like you need a boost of vitality. Hold each pose for 3-5 breaths, except the ones that are otherwise noted. Respect your energy and abilities by modifying, adding or subtracting poses, to give yourself the practice you’re really needing today.

I’ve marked the poses by level of physical energy required to do them” “Restore”, “Gentle”, and “Strength”, so you can choose which ones you’d like to include. The sequence as a whole takes you through each type in order so you can warm up, stretch and strengthen, and move back into the gentler poses, ending with a healing rest meditation.

Enjoy, and as you move through your poses, remember to offer this time, and your conscious alignment to yourself, for greater self-care, self-worth and health, and offer it also to those who support and inspire you, so you bring the most healing aspects of all into your poses.

Begin Your YOGA FOR HEALING Practice

yoga for healing

Yoga for Healing


EASY SEAT

restore

Come into a comfortable seat, back against the wall if needed. Sit and lift the pelvic floor, as this gives you energy and breath support. Begin to use the Yoga Breath [see below], and dedicate your practice to something you love.


YOGA BREATH

restore

Breathing through the nose in the following way is natural, stress-releasing, and will balance your brain hemispheres, so your whole body can relax and center. Aim for 3-5 second inhales and exhales.

On your INHALES, expand your ribcage, navel and side waist outward.

On your EXHALES, contract your ribcage, navel and side waist inward.

Try a pause between each inhale and exhale, and make each out-breath slightly longer to calm the central nervous system.

The inhale expands

The exhale contracts


CAT/COW

gentle

Let’s add some movement to the breath, to break up old energy and tension residing in the body.

Hang onto your knees here.

On your INHALES, arch your back and lift your heart higher.

On your EXHALES, Round your back, take your chin to chest and draw your navel and ribs in.

Do one movement with each breath. Repeat as long as you wish: 30 seconds is a good starting point.

INHALE


FISTS OF FIRE

gentle to strength

We’ll go into the reproductive and adrenal system, both foundational systems that, when balanced, calm anxiety, promote greater creativity, and more vitality. It also helps set your intention for healing fiercely, so your Warrior nature can step forward.

NOTE: do this pose still in easy seat for less action.

Bring your feet to the front of your mat, lightly on the balls, heels lifted. hug your pelvic floor and maintain length through your side waist,

On your INHALES, reach your hands to the sky and expand your heart.

On your EXHALES, draw your fists to your low side waist, pulling in your navel and low ribs.

Do one movement with each breath. Repeat as long as you wish: 30 seconds is a good starting point.

EXHALE

EXHALE

INHALE


SEATED TWISTS

gentle

Let’s move into the internal organs, with a twist to flush out toxins and bring fresh blood into your inner body. Twists also help bring balance to the spine, and stimulate the thymus, one of your body’s central healing glands.

Still in Easy Seat:

On your INHALES, ground through your seat and stretch up through the crown of your head.

On your EXHALES, keep your spine long, but rotate your heart, shoulders and gaze to the right. Your right hand can reach the floor behind you and your left hand comes onto the right knee for support.

Do one movement with each breath. Repeat as long as you wish: 30 seconds is a good starting point.


WALL WARRIOR

gentle to strength

This pose helps open the body’s energy pathways and provides a gentle yet powerful strengthener and stretch for the shoulders, chest, spine, back and legs. It’s perfect for renewing joints and muscles that were limited in movement.

NOTE: bend your knees if the legs are too tight to straighten.

Stand in front of a wall, feet about a leg’s distance away so when you bend forward, you’re in an L Shape.

Place your hands on the wall, lift your shoulders onto your back and pull your navel and front ribs gently into your body.

Breathe here for 3-5 breaths or more, enjoying the long, open lines of energy that help you promote optimal health!


DOWN DOG TO DETOX DOG

strength

This simple sequence gives you a whole-body inversion, which aids your lymphatic system to carry out toxins, and calms mind by activating your pituitary and pineal glands while you stretch and strengthen your major muscle groups!

DOWN DOG:

From Wall Warrior, come slowly to stand, turn around and come onto hands and knees facing away from the wall.

Place your hands at the front of your mat, shoulder-distance apart.

Keep your heart open as you tuck your toes under you and draw into your navel to lift your hips and straighten your legs into the pose. Stretch through fingertips and heels, and keep your navel and front ribs lifting gently.

NOTE: For more ease, come to hands and knees, then place your forearms on the floor. Work up to the strength of Down Dog. Or for a totally passive, wonderful restorative, place a block under your hips, back and head on the floor, and legs rest up the wall.

DETOX DOG

From Down Dog, lift one leg into the air for a full inversion on one side of your body. Take 1-5 breaths here and switch sides.

Feel free to rest in Child’s Pose between sides!


FORWARD FOLD

gentle

This cooling pose gives your spine a release, and lightens gravity’s pressure on your organs. It is said to balance spinal fluid, focus your mind and reset your body’s energy flow!

NOTE: bend your knees if the legs are too tight to straighten.

From Down Dog, walk your feet mindfully forward to the front of your mat. stretch your legs gently straighter, and take one of the following two variations, or do all three poses in order!

FISTS IN ELBOWS: make fists, and place them in the opposite elbow crease. Bend your knees more and totally relax your torso, head and neck. this releases tension in the lower back and large back muscles.

SHOULDER STRETCH: clasp your hands behind your back, and keeping your elbows slightly bent, reach your arms towards the floor. maintain the open heart reaching long towards the floor so you don’t round your back too much here.

FRONT AND BACK


HEART-OPENER

gentle

This pose helps you open not only the front of your heart, but also the back of it, which tends to hold tension. The back of the heart is where you give love back to yourself, where you receive, and the front of the heart is where you offer, and give out energy, compassion, love. Often, these two areas are imbalanced, and softening the back of the heart allows one to reclaim their birthright of keeping what nourishes them, and not giving out until they burn out.

HEART-OPENER:

Come to kneel, interlace your hands, and press your knuckles into your sacrum [the bone at the back center of your hips].

Squeeze your elbows closer, arch your heart, and breathe.

HEART-OPENER:

Wrap your right elbow over your left, lift your elbows but lower your shoulders.

To increase the opening between your shoulder blades, round your upper back, lower your chin to chest and press your elbows towards your low ribs. Your INHALES are key here: breathe to expand the back of your heart!

Switch the arm wrap to the other elbow on top after a few breaths.


CHILD’S POSE

restore

This pose not only helps you rest between other poses, it is a chance to go internal, a reflective, inner-listening moment between you and your wisdom. Listen carefully: what is needed for you to come to balance right now? How can you take actions that support that instead of ones that don’t? The answers may surprise you!

NOTE: the forehead should be gently pressing something to gain the most calming benefits. If your head does not reach the floor, place a block, or one or two fists under it.


HEALING REST

restore

This is an incredible posture, because it resets your body into optimal alignment as it cools into this anatomically balanced “mold”. But an equally great benefit is that you can learn to be present, to breathe, and intake more life energy by allowing yourself to open and receive love, gratefulness, positivity, whatever you can think of to expand these thoughts and emotions from your heart, instead of anything that’s dark, worrisome, or diminishing. Negativity won’t help you do what you have to do…only healing thoughts and attitude are required now.

Place one hand on your low belly and one on your heart.

On your INHALES: expand your belly and chest

On your EXHALES:

let your breath naturally release from you, making space for the next, gentle, life-affirming inhale.

breathe consciously for one minute here, then rest your arms out to the sides of your body, open your legs more, like a snow angel or starfish, and let your breath relax naturally.

Stay in this pose for another 2-5 minutes or more, sealing your healing practice, and getting you back to the centered moment of now that is where your true power lies.

Yoga For Healing – A Daily Routine You Can Do At Home

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