Posts Tagged ‘menstrual’

Easy Self Guided Bareh Count Down Meditation

November 8, 2011

Bareh (बारह) is 12 in Hindi .

This is a great relaxation technique to do when ever you are stressed.  It’s perfect for unwinding after a long day.  It can help keep anger in check (think counting to ten).  It’s a perfect meditation to do when you can’t sleep (think counting sheep).

Come to a comfortable seated pose or corpse pose
Settle in, close your eyes and begin to take a few slow deep breaths.
When you are ready to begin…

  • Take a long slow deep breath in,
  • as you exhale, relax and release mentally say 12.
  • Inhale once again,
  • as you exhale, relax and release a little bit further,  mentally say 11.

Continue on in this way slowly counting backwards, relaxing and releasing with each breath out.

If you find that you reach zero and your mind or body are still racing, begin again at 12.

Learn More about MEDITATION, Click HERE

LEARN MORE Pranayama (Breath Control) HERE.

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‘Let Go’ Meditation

October 7, 2011

Come to a comfortable seated position.  Settle in, close your eyes, and begin to take a few slow full deep breaths.

Concentrate on something you want to release from  your life:

Pain, Anger, Jealousy, Irritation…..

Inhale and say to yourself  “Let”

Exhale and repeat “Go”

Inhale “Let,”  Exhale “Go”

Continue for a 3-5 minutes.
Smile.

Learn More about MEDITATION, Click HERE

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Mandala Coloring Meditation 3

September 29, 2011

Mandala is Sanskrit, loosely translated to mean circle.
Mandala Meditation is a powerful, cathartic technique that creates a circle of energy for natural centering.  After coloring your Mandala, meditate on it’s center

Posture:  Sit straight in Easy Pose. Hands are resting on the knees.
Eyes:  Eyes are open and meditating on the center of the Mandala picture.
Time: Start with 5 Min and progress for longer periods over time
To End:  Inhale deeply, exhale and relax.

Mantra:
Har Har Har Har Gobinday, Har Har Har Har Mukanday, Har Har Har Har Udaaray, Har Har Har Har Apaaray, Har Har Har Har Hareeang, Har Har Har Har Kareeang, Har Har Har Har Nrinaamay, Har Har Har Har Akaamay.”

More Mandalas posts HERE

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Mandala Coloring Meditation 2

September 26, 2011

Mandala is Sanskrit, loosely translated to mean circle.

Circles are a powerful symbol found in every culture. We see them in halos, prayer wheels, and other religious symbols, architecture, and nature. Mandalas are sacred circles that have been long been used to facilitate meditation in the Indian and Tibetan religions. People create and look at mandalas essentially to center the body and mind.

1. Take a long look at the Mandala, feel it’s good effect.
2. Begin from the middle to release hidden energy.
3. Color from the outside to the centre.
4. Keep the direction you have begun.

 

People who color mandalas often experience a deep sense of calm and well-being. It can be soothing and nourishing. Mandalas  focus your attention and help find your center

More Mandalas HERE

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Mandala Coloring Meditation 1

February 23, 2011

Mandala is Sanskrit, loosely translated to mean circle. It represents wholeness, and can be seen as a model for the organizational structure of life itself–a cosmic diagram that reminds us of our relation to the infinite, the world that extends both beyond and within our bodies and minds.

Coloring a mandala is a combination of active meditation and color therapy.  It’s a blend of spiritual insight and mental healing that has been used for thousands of years.

1. Use crayons, pencils, chalk, pastels, paint, or markers in a variety of colors.

2. Find a quiet and comfortable place.

3. Start coloring.

4. Don’t think about your choice of color too much and don’t worry about matching colors. Let your instincts guide you. After you’ve begun with the first color, the rest will follow.

The Circle represents the wheel of life.  The circle is whole, it represents everything & nothing.  There is no beginning and no end.  It represents NOW.  It is  Universal Consciousness, creation & unity.

More Mandalas HERE

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Asanas for Menstrual Pain Relief

April 13, 2010

Sukhasana (Easy Pose) Seated Meditation Pose. Straightens spine, helps promotes inner peace.

Anuloma Viloma (Alternate Nostril Breathing Technique) Inhale through Right Nostril, Exhale through Left nostril; Inhale Left Nostril, Exhale Right nostril (one round).  Repeat up to 7x’s.

Bidalasana (Cat Pose) Back Stretch and Back Strengthener

Bharadvajasana (Seated Twist) detoxifies the body

Adho Mukha Svanasana (Downward-facing dog) Helps mood, anxiety, depression and fatigue.

Uttanasana (Standing forward bend) Bend the knees if the hamstrings are tight. Good for back pain.  Will help with cramps, anxiety and mood.

Prasarita Padottanasana (Wide-leg standing forward bend) Bend the knees if the hamstrings are tight. Good for back pain.  Will help with cramps, anxiety and mood.

Utkata Konasana (Goddess) Builds inner and outer strength.

Bhujangasana (Cobra Pose) Improves spinal flexibility and strengthens arms and back.

Balasana (Child’s Pose) Resting, restorative Pose.  Try allowing the third eye to come to the mat, sending a message to your parasympathetic nervous system and calming the entire body. Reduces anxiety and brings calmness.  Hold for at least 10 breaths

Dhanurasana (Bow Pose) Strengthens back muscles and improves posture and back flexibility.

Balasana (Child’s Pose)

Salamba Sarvangasana (Shoulder Stand) Mood Enhancer.  Begin with 25 breaths and increase to 3 minutes over time. You should not experience any neck pain in this asana.

Halasana (Plough Pose) Aids digestion.  You should not experience any neck pain in this asana.

Matsyasana (Fish Pose) Helps relieve stiff neck and shoulder muscles.  Improves spine flexibility.

Pavanamuktasana (Wind Relieving Pose) pavana = air or wind; = release. Helps the digestive system and relieves excess gas .

Supta Padangusthasana (Reclining hand to toe pose) Helps with bloating, headaches and cramps.

Supta Baddha Konasana (Reclining Bound Angle pose) Helps with cramps, fatigue and mood.

Viparita Karani (Legs up the Wall pose) Restorative, regulates cycle, helps bloating and cramps.

Savasana (Corpse Pose)

Click here for more Asanas for Ailments

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