MINDFUL MOVEMENT

MBSR FACILITATOR TRAINING

LETTING GO – Mindfulness Attitude-7

To cling to anything, to not let go of fear of the unknown, encourages inevitable pain and suffering. When we cling to an old emotion, an old pattern, or an old relationship, we encourage a deep-rooted sense of possessiveness, breeding the experience of isolation and separateness (which is the complete opposite of yoga’s sacred essence of union). In our clinging, our grasping of old, unnecessary experiences, we are not allowing ourselves the space and the freedom to experience something new, fresh, and ALIVE.

STANDING – BREATH OF JOY

Breath of Joy is especially effective in managing mood. The practice counters the shallow upper chest breathing of anxiety by inviting the breath to fill every milliliter of the lungs. Like a strong bright wind, it also sweeps away the sluggishness of depression and infuses the mind with a serene sense of clarity.

  • Begin in standing Mountain Pose
  • Inhale one-third of your lung capacity and swing your arms up in front of your body, bringing them parallel to each other at shoulder level, with palms facing each other.
  • Continue inhaling to two-thirds capacity and stretch your arms out to the side like wings to shoulder level.
  • Inhale to full capacity and swing your arms parallel and over your head, palms facing each other.
  • Open your mouth and exhale completely with an audible “Ha”, bending the knees more deeply as you bend at waist with knees bent and swing your arms down and back behind you like a diver.
  • Repeat 3-5 times and return to standing Mountain Pose.

MODIFICATIONS/PRECAUTIONS

Do not do this practice if you have high blood pressure or if you suffer from any kind of head or eye injury, like migraines or glaucoma. If you start to feel light-headed, instead of light-hearted, stop for a minute and just breathe normally.

BENEFITS

  • Awakens your whole system—increasing oxygen levels in the bloodstream
  • Detoxifies the body and helps release pent-up tension.
  • Leaves the mind calm and focus
  • Helps manage mood swings
  • Makes you smile😊

AFFIRMATION

I let go of all that does not serve me.

  1. SEATED/CHAIR – GATE POSE – Modified for chair yoga
  • Begin in seated Mountain Pose.
  • Sweep your right leg out to the right and in line with your left knee, grounding the outer edge of your right foot flat on the mat as you point your toes forward.
  • Bring your entire torso upright and draw your tail downward toward the earth.
  • Float your left arm upward alongside your ears and side bend to your right, lightly resting your right hand on your leg. Bend your left elbow to let your left hand hold the back of your head, continuing to reach the elbow upward and to the left. Stay here for 5–7 smooth breaths.
  • Inhale and come back upright and reach your left fingertips to the sky. Exhale and release both hands to your knees. Repeat on the opposite side.

MODIFICATIONS

If you have trouble lifting your shoulder, bring your arm in front of you torso and extend your fingers.

BENEFITS

  • Strengthens your side body
  • Stretches the large back muscles, ankles, and feet

MAT/FLOOR – Table /Cat Pose

  • Begin in tabletop on your hands and knees with the knees directly under the hips and the wrist directly under the shoulders with your fingers spread wide apart.
  • Press the tops of the feet into the ground and lengthen from the tailbone to the crown of the head, relax the shoulders away from the ears and draw the shoulder blades back down.
  • Widen across the upper back and the front of the chest.
  • From the table position begin cat movements while maintaining awareness of the neutral position each time you pass through it.
  • As you exhale round the back up toward the sky, filling the movement initiating at the tailbone, and continuing vertebrae by vertebrae through the spine
  • Allow the crown of the head to fold downward, the chin coming toward the chest.
  • Draw the abdomen fully back toward the spine at the top of the exhalation.
  • As you inhale, begin at the tailbone, and allow the spine to rest down toward the earth and your chest to open and your head to lift gently up toward the ceiling. Continue this movement slowly smoothly for several breaths.
  • Allow your breath to flow up and down the spine in a wave like motion, lubricating each vertebra from the tailbone to the top of the spine on the inhalation and from the top of the spine to the tailbone on the exhalation.

MODIFICATIONS/PRECAUTIONS

  • Place the side of the body up against the wall for stability.
  • Place your forearms on the floor instead of your hands.

BENEFITS

  • Stretches the back, torso, and neck
  • Opens the chest
  • Brings flexibility to the spine.
  • Stimulates the kidneys, adrenal glands, and abdominal area
  • Relieves stress and calms the mind.

AFFIRMATION

“I let go.”

FLOOR/MAT – COBRA POSE

  • Lie on your abdomen with your arms stretch overhead, forehead on the floor, and back of the neck lengthened.
  • Draw the hands back until they are under the shoulders, with the elbows tucked all the way into the sides and pressing back.
  • Shoulders are away from the ears and draw the shoulder blades down the back.
  • With finger spread wide, press down through the palms of the hands
  • Press the pubic bone into the floor and lift the torso to a comfortable height. Lengthen as you lift the torso.
  • Lift and lower several times, activating the back muscles on the lift and softening them as you lower.
  • Rise up straightening the arms, with a slight bend in your elbow.
  • Lift and open the chest fully as you gaze forward drawing the chest through the arms and bringing the shoulders back and down. Press the sacrum and pubic bone down into the floor.
  • Stay in this pose for 1-3 slow and gentle breaths then release down the mat.

MODIFICATIONS

If you have low back issues, make sure you warm up before this pose and proceed with caution and care.

BENEFITS

  • Stretches and strengthens spine and upper arms
  • Improves posture
  • May reduce inflammation
  • Improves blood circulation and flexibility

AFFIRMATION

Today, I release …

REFLECTION

If you could let go of one thing in your past, what would it be?  How do think it will make you feel?

  • What did you notice while in this pose? Take some time to write about any sensations or feelings that came up for you mentally, emotionally, and physically during this pose?

QUOTE:

“Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling to anything – anger, anxiety, or possessions – we cannot be free.”
Thich Nhat Hanh

Patricia Wright, MAT, RYT, CRYT