Your feelings are messengers and deserve your attention—if and when you have the capacity to be present with them. Yoga encourages us to be present with whatever is arising and gives us tools to find balance within our emotional and mental oscillations.
Give these practices a try when you're ready for a mental or emotional pick-me-up.
Anger: Pratipaksha Bhavana Meditation (cultivating the opposite feeling)
- Did you know that the Integrated Approach to Yoga Therapy (IAYT) group includes pratipaksha bhavana meditation in their anger management program for adolescents? This decision came after a validation study found many yogic practices, including this form of meditation, to be effective for anger management.
Anxious: Crocodile Pose�
- Belly breathing stimulates the vagus nerve, activating the relaxation response and lowering stress levels. Lying in crocodile pose can encourage belly breathing by directing attention to the sensation of breath in the abdomen.
Burnout: Yoga Nidra
- Burnout manifests through emotional, physical, and cognitive exhaustion resulting from chronic, unresolved stressors. Yoga Nidra offers a scientifically supported approach to address the cognitive and physiological symptoms of stress and anxiety.
Impatient: Santosha Reflection
- Santosha, the second of Patanjali’s Niyamas and a Sanskrit word, combines "sam" (meaning "completely" or "entirely") and "tosha" (meaning "acceptance," "satisfaction," or "contentment"). When united, Santosha means complete acceptance or contentment. The practice releases attachments and expectations about anything beyond the present moment.
Lethargy: Inversion Postures �
- Positioning the hips and heart above the head can enhance oxygen and nutrient uptake in cells while releasing endorphins, potentially boosting alertness and energy levels. Inversions come in many forms, including downward-facing dog and supported fish pose. If you have any health concerns, consider consulting your doctor to ensure these poses are appropriate for you.
Overthinking: Mantra Meditation
- Sometimes translated as “mind protector”, mantra meditation involves repeating specific words, phrases, or syllables. Whether silently recited, chanted aloud, or sung, mantras help interrupt the usual flow of mental chatter, providing clarity and inner stillness.
Stressed: Progressive Relaxation Technique
- Progressive Relaxation Technique (PRT) is a science-backed method for reducing stress, anxiety, and depression. It involves systematically tensing and then relaxing each muscle group in the body, helping the body let go of physical tension.
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