Five peaceful poses

Yoga poses for Peace

When you are so overwhelmed you want to cry. This short yoga practice will help.

I know that many of us are feeling this way right now. It has been the most challenging time that any of us have experienced in our life time. People are understandably more anxious, nervous and sensitive. If you are a HSP or other wise known as a “Highly Sensitive Person” this will also feel a lot worse than usual.

Even with my knowledge of yoga, meditation and mindfullness, I am feeling so overwhelmed I want to hide in my room and not come out! I t is now summer in the Shuswap and this is our busiest time when many family and friends come to visit. Many times the visit ends up being longer than you expected. This means extra shopping, cooking and making and changing beds. Sometimes it begins to feel like a full time job! I am more of an introvert and my husband is an extrovert, no surprise there if you know us. I feel like I need more peace to feel more rested and energized and my husband loves the constant social frenzy that is upon us each summer.

I know that my peace is important. I know that without the time of quietness and self-care, I will begin to feel more anxious and eventually become unwell. Even as I write this I know that it is time to set up time in each day to find that peace and quiet and probably ask loved ones to understand when I set these boundaries. I know coming back to my practice is key to my overall mental and physical wellness.

I find, that a short calming practice, even 15 minutes a day is helpful when my life feel completely out of control! I close the door of my ‘Yoga and Yarn” room and begin with this very simple and gentle practice. These are key poses for finding peace and also calms your sensitive nervous system. Try this our and comment below what you experienced. I would love to hear from you!

1. Balasana with or without bolster: Begin to soften onto the bolster or floor. Rest comfortably and slow your breath. Start with one ear if on bolster and then after a few minutes change to other ear. With ease in your breath notice how the breath can be felt in back of lungs. Remove the bolster and come into Childs pose with head resting on the floor.

2. Balasana flow ~ Childs pose to Sphinx: I love the feel of moving from child’s pose to sphinx. It feel wonderful for the spine and also very calming to the body. From wide leg child pose bring knees closer into closed leg child pose. Inhale and slowly begin to slide your horse forward, resting on your elbows. Lifting head very slowly to gaze forward into sphinx. Stay in sphinx for three breaths and then begin to press into palms and exhale into child’s pose. Stay in Childs pose for three breath. Repeat 5 times or more.

3. Constructive rest pose: From Sphinx roll onto your back and bend your knees, press down through your feet and slightly lift your sacrum and then set back down on your mat. Your knees will be hip width apart, arms rest at your side with your palms facing the toward the sky. Begin to slow the breath, consciously breathing in for a count of 5 and exhaling for a count of five. (I also find placing a strap around my legs enables me to relax more into this pose.

4. Revamped reclined hero pose on bolster: I learned this form Nykk Danu who teaches yin yoga. It is traditionally challenging to do this pose if you have bad knees so please do not do this if you have knee issues. This pose feels wonderful to stretch out the front thigh. Sitting in half butterfly with right foot pressing into the inner thigh come back to rest on the bolster. With your left hand draw your right foot to rest under your left buttocks, the sole of feet is tucked under the left cheek. Arms can rest at your side. Stay here for 3 to 5 minutes. Repeat on other side.

5. Seated graceful pose: Come to sukahasana ( seated pose) on a blanket or pillow. Begin to feel balance between the left and right side of sits bones. Begin to bring this awareness to your spine. Imagine your chin is resting on a shelf and you are being lifted through the tips of your ears. Feel the space you are creating. Begin to lengthen your inhales and exhales. Practice the Thich Nhat Han Breathing Poem:

Thich Nhat Hanh on The Practice of Mindfulness

Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. Breathing in, I notice my in-breath has become deeper. Breathing out, I notice that my out-breath has become slower…. Breathing in, I calm myself. Breathing out, I feel at ease. Breathing in, I smile. Breathing out, I release. Breathing in, I dwell in the precious moment. Breathing out, I feel it is a wonderful moment.

This simple practice can be as short or as long as you it to be. The key to this practice is to move with your breath and in a peaceful setting. I do like to listen to quiet music as I do this practice and light a few candles or incense to set the mood.

Check out my You Tube video next week with a short video to practice this video and you can also download the PDF for this practice.