Take time for your back every day.
I read this week that it is very good for our back health if we lie on the floor with our knees bent and our feet flat on the floor for 15 minutes everyday. I have been doing it and it feels great. You want to work with a neutral pelvis so that you are not arching, nor flattening your lower back.
A good alternative is to try Savasana at home.
If you are having trouble relaxing, try using a guided meditation CD while you stay in Savasana.
On your own, you can set your alarm, or I use my oven timer (it is a nice quiet bell that rings intermittently). Then you can relax and not watch the clock. Lie back and do the following meditation in your own mind in your own time:
Notice your thumbs and feel the energy in your thumbs
Notice your index fingers and feel their energy
Notice your middle fingers and feel their energy
Notice your ring fingers and feel their energy
Notice your little fingers and feel their energy
REPEAT
It can be done with the toes TOO!
Instructions for Savasana
Savasana (shah VAHS ah nah) Corpse Pose
Allow yourself to lie on your back. If you feel any tension in your back, keep your knees bent with your feet flat on the floor. If you wear glasses, take them off and carefully place them behind your head. Have a blanket or warm clothes to cover you. You may need a small pillow for under your head. This is necessary if you notice that your chin is much higher than your forehead. Rub your hands together quickly to create some heat and then take your hands to the back of your head and lightly adjust your head a bit further away from your shoulders. You may find that your chin tucks ever so slightly. Cup your palms over your forehead and eyes softly for a few breaths and then let your arms rest by your sides, about 30 degrees from your body with your palms facing up. Wiggle your shoulder blades a little further apart and notice that you have the slight curve in your lower back, such that the low back is not flattened on the floor. Keep your eyes closed and allow your lips to part and remain here for 5 to 10 minutes or so.
Savasna teaches us to let go. It is considered the hardest pose.
There is an excellent article on Downward Dog website by Michael Stone where Mr. Stone expands on Pattabhi Jois’ comments that Savasana is a little bit of dying every day and that it helps prepare us for our final moments.
http://www.downwarddog.com/savasana.html
I read this week that it is very good for our back health if we lie on the floor with our knees bent and our feet flat on the floor for 15 minutes everyday. I have been doing it and it feels great. You want to work with a neutral pelvis so that you are not arching, nor flattening your lower back.
A good alternative is to try Savasana at home.
If you are having trouble relaxing, try using a guided meditation CD while you stay in Savasana.
On your own, you can set your alarm, or I use my oven timer (it is a nice quiet bell that rings intermittently). Then you can relax and not watch the clock. Lie back and do the following meditation in your own mind in your own time:
Notice your thumbs and feel the energy in your thumbs
Notice your index fingers and feel their energy
Notice your middle fingers and feel their energy
Notice your ring fingers and feel their energy
Notice your little fingers and feel their energy
REPEAT
It can be done with the toes TOO!
Instructions for Savasana
Savasana (shah VAHS ah nah) Corpse Pose
Allow yourself to lie on your back. If you feel any tension in your back, keep your knees bent with your feet flat on the floor. If you wear glasses, take them off and carefully place them behind your head. Have a blanket or warm clothes to cover you. You may need a small pillow for under your head. This is necessary if you notice that your chin is much higher than your forehead. Rub your hands together quickly to create some heat and then take your hands to the back of your head and lightly adjust your head a bit further away from your shoulders. You may find that your chin tucks ever so slightly. Cup your palms over your forehead and eyes softly for a few breaths and then let your arms rest by your sides, about 30 degrees from your body with your palms facing up. Wiggle your shoulder blades a little further apart and notice that you have the slight curve in your lower back, such that the low back is not flattened on the floor. Keep your eyes closed and allow your lips to part and remain here for 5 to 10 minutes or so.
Savasna teaches us to let go. It is considered the hardest pose.
There is an excellent article on Downward Dog website by Michael Stone where Mr. Stone expands on Pattabhi Jois’ comments that Savasana is a little bit of dying every day and that it helps prepare us for our final moments.
http://www.downwarddog.com/savasana.html
posted by Andrea at 1:36 PM
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