Elisabeth´s blog

Yoga for healing burn out and relieving stress.

No root locks during menstruation. Perform the entire yoga programme with your eyes closed. When your eyes are shut you focus on yourself, when your eyes are open you will be focusing on  things around you. Give yourself your attention for a few moments.

Start by tuning in by vibrating ONG NAMO GURU DEV NAMO, three times. Enjoy your own vibrations.

 

1. The Eagle
Sit on a chair or with your legs crossed. Stretch up your arms in the clock position five to one. Turn the palms of your hands towards each other and keep your joints and fingers as straight as you can. Fingers closed. Chin gently tucked in.

Breath of fire for 1 min. (Counting rapidly to 100 takes about 1 min)
End by breathing in, breathe out and do a root lock. Breathe in, breathe out, lower your arms and sit absolutely still and feel how it feels.
Boosts circulation in your entire body, generates energy and strengthens your stress tolerance level. If menstruating, take long, deep breaths.

 

2. Sufi circles
Sit in the easy meditation pose or at the front of a chair with your feet apart. Your hands on your knees. Start by rotating your hips and pelvis in a small circle, in either direction. Imagine you are rotating around the rim of a 10p coin. Round circles. Breathe in line with your movements. 26 circles. Push your pelvis down into the floor or chair

Make a larger circle, as large as you can but it should still be round. Let your shoulders move in the opposite direction and try to keep the top of your head in the centre at all times. Breathe in line with your movements.
26 circles. Continue to push downwards. End by centring your spine and do a root lock when breathing out. Rest in a sitting position.
Grounding, creates calm and  reduces stress.

 

3. Back flex in the butterfly stretch
Sit in the easy meditation pose. Press the soles of your feet together as close to your body as you can. Clasp your hands together and rest them over your toes. Straighten your back. Breathe in and push your hips forward so you form a gentle curve with an open chest. Lift your breastbone upwards, then breathe out and let your hips and pelvis roll backwards so your spine also curves backwards. Keep your chin steady so your head does not bob up and down. Breathe in roll forwards, upwards – breathe out, roll backwards. Repeat 26-54 times forwards/backwards. End by centring your spine and do a root lock when breathing out. Rest in a sitting position.

 

4. The Camel
Kneel upright, with the tops of your feet pressed to the floor. Knees hip distance apart. Start bending backwards, hold your heels, push your hips forward and move your body upwards.  Relax your chin and neck and let your head slowly sink backwards. Close your eyes and focus with the third eye. Push your hips forward. Breath of fire for 1-3 mins.
(A gentler version is to sit upright on your knees with your hands pressed into your lower back for support and press your hips as far forward as you can.)
End by breathing in, breathe out and do a root lock. Go directly into the baby pose.
Boosts stress tolerance levels and creativity, alleviates comfort eating and anxiety.

 

5. Baby pose
Go directly from the camel on your knees into the baby pose. Lean forward and bring your forehead to the floor. With your knees far enough apart as you need to be able to breathe. Let your arms lie along the side of your body, with your palms turned upwards. Relax your shoulders. Sink down into the pose and breathe slowly through your nose. Rest in this position 2-5 mins.
End by slowly rising upwards.
Calms the nervous system.

 

6. Back twist
Easy meditation pose. Put your hands on your shoulders, fingers forward, thumbs towards your back, elbows at shoulder height. Keep your back straight and be sure to gently pull in your chin.  Twist your upper body to the left when breathing in, twist to the right when breathing out. Slow movement. Keep your chin above your breastbone at all times as though it were a fixed part of your upper body. 26 times to the left and right.  End with a root lock on breathing out. Rest in a sitting position for a few moments.
Strengthens the heart and boosts your physical and mental endurance.

 

7. Cat and cow
Stand on all fours, hands and knees at hip/shoulder level. Fingers pointing forwards. Relax your jaw. Breathe in, sway downward so your stomach descends, open your chest and throat, lift your chin so your nose is pointing to the ceiling. Breathe out and bring your head down between your arms, slide your back and let your rump be drawn inwards. Continue the movement, breathe in, sway down, head up, breathe out, slide your back, head down, 26 complete breaths. Slow, empathic tempo with your focus in the third eye. End with your back and neck straight, breathe in, breathe out and do a root lock.
Rest in a sitting position for a few moments.
Strengthens the back, visual nerve, inuition and improves flow in the spine.

 

8. Neck roll
Easy meditation pose or sitting on a chair. Make sure you keep your back straight to relieve pressure on your neck. Trace a circle with the point of your chin. Chin down towards your chest, trace along your collarbone up towards your shoulder, lift your chin and trace a semi circle across to your other shoulder and then trace along the collarbone and down to your chest again. Breathe in through your nose when you lift your chin, breathe out through your nose when you lower your chin. Let your jaw drop! 7-11 slow repetitions in each direction.
Relaxes tensions in your jaw, counters teeth grinding.

Sit for a little while in quietness and feel what you have inside yourself. Feel the space around you while you are feeling everything inside yourself.  Feel everything and consent to everything. Consent even if you do not feel anything at all. Enjoying sitting in your own company for a little while.
Rejoice in giving time and attention to yourself.

Go straight to meditation……

 

………After meditating lie down and rest for 5-15 mins.
All the work you have done during your yoga exercises and meditation is given time to be integrated and absorbed by your entire self when you rest for a while straight afterwards. The energy knows where it should go to heal best, but it has to be given time to find its way there. So rest for a while before going back to everyday activities again.

Meditation for strong nerves and a calm mind

Sit with a straight back with your legs crossed or on a chair.
Female: Hold your left hand at eye level, elbow bent. Palm facing forwards, fingertips pointing upwards. Gently press the tips of your thumb and ring finger together.
Right hand resting on right thigh with the tips of your thumb and little finger gently pressed together.
Male: Hold your right hand at eye level, elbow bent. Palm facing forwards, fingertips pointing upwards. Gently press the tops of your thumb and ring finger together.
Left hand resting on left thigh with the tips of your thumb and little finger gently pressed together.
Squint at the tip of your nose, keep your gaze on your nose.
Breathe long, deep breaths in and out through your nose. Continue for 11-31 minutes.

To end: Take a long, deep breath, raise both hands high above your head and shake your hands for a couple of minutes. Let your arms drop, sit still for a few moments and feel how it feels. Rest.