Lying Down Yoga Poses
MBSR Lying Yoga | Mindfulness Exercises by Jon Kabat-Zinn
Introduction:
Be careful when practicing moving the body mindfully.
Practice the mindful attitude of non-judgment without striving to get the pose perfect.
Start off slowly to reduce the risk of hurting yourself. Also, note that it’s wiser to get out of a posture earlier if it’s hurting than to stay in it longer and hurt more. If you find yourself unable to do a particular posture, please feel free to skip it.
LYING YOGA
Introduction (2 Min)
Lying (15 Min)
Lying (30 Min)
Lying (45 Min)
Savasana, A Favourite Pose.
In Savasana a yogi forgets all other thoughts and surrenders any psychological effort. While in Savasana, yogis slip into blissful neutrality and reflect on the present moment.
Benefits Of Lying Yoga Poses
Challenging activities stimulate the body’s sympathetic nervous system, which provokes what’s known as the “fight-or-flight” response. This puts your normal body functions on hold (such as digestion), while your body prepares for survival. Yoga creates the opposite reaction.
Relaxing your body and mind stimulates the parasympathetic nervous system, also known as the “rest-and-digest” response. Your internal organs return to their normal functions and your body can once again perform at its peak. Regularly practicing relaxing yoga poses can keep your body and mind in tip-top shape!
The Practice
Take it slowly. Never force your body into any position. If you feel any sharp, pinching, or jarring pain, come out of the pose immediately and rest. Always keep in mind these general guidelines when practicing yoga:
- Practice with an empty stomach.
- Move slowly in and out of the poses.
- Never strain or force yourself beyond your current abilities.
- Keep your breath smooth and even throughout the practice.
Caution
Those with chronic back pain, back injuries, or degenerative disk disease should approach these poses with caution. They should only attempt to practice them under the guidance of an experienced and knowledgeable instructor.