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Overwhelmed, in Shock or Blown Away - Three Yoga Poses for the Emotionally Stricken - A Step by Step Guide.

Updated on February 4, 2014

You wake up in your bed and before you even open your eyes . . . wham . . . you recall the incredible, horrific event of the day before. The tragedy is like a time bomb ticking in your guts, and while you’d like to sleep forever, you know you can’t. Before starting your day you could put a towel or mat on the floor and try pelvic rocking, head to knee pose and bound angle pose, three yoga positions that stimulate your first ‘chakra’ - the root chakra.

The Seven Chakras.  Source:
The Seven Chakras. Source:

The Muladharra or Root Chakra

Yoga theory is based on seven chakras which run along the human spine. From the tailbone to the crown of the head, energy is absorbed and received, donated and meted at each of these swirling vortexes. Emotional or physical injury occurs when these energy portholes become blocked or flooded. The Muladharra chakra is your first chakra and is located at the base of the spine. It is associated with your basic survival needs and helps to ground and connect you to the world. “Body parts associated with the Muladharra chakra include the base of the spine, the large intestine, the legs, and the feet”, says The color red is associated with the root chakra.

Step 1. Sit on your towel or mat to begin pelvic rocking. Extend your right leg out in front of you and bring your left heel close to your right thigh. Inhale and lengthen your spine. Exhale and bring your belly button in, rocking back and forth on your tail bone. Inhale and imagine a red light beneath your tail bone, exhale and bring your belly button in, continue rocking back and forth on your tail bone. Breathe, rock and imagine a red light warming up the spine for as long as you like.

Step 2. Inhale both arms over your head to begin head to knee pose. Exhale and bring your head down toward your right knee and your arms down toward your right shin. Continue to inhale and exhale and imagine a red light warming up the spine. Stay in head to knee pose for as long as you are comfortable. Return the spine to an upright position whenever you are ready.

Step 3. Bend your right knee to the side and bring your right foot foot up next to your left foot for bound angle pose. Inhale lengthen your spine and pull the feet as close to your groin as possible. Exhale and allow the thighs to drop open. Bring the soles of your feet together and press them gently open like the pages of a book. It may feel nice to drop your belly forward over your feet and hips to further stretch the lower back. Imagine a red light along the base of the spine. Continue to breathe and stay in bound angle pose for as long as you feel comfortable.

Bound Angle Pose
Bound Angle Pose | Source

Step 4. Extend the left leg out in front of you and bring the right foot toward the right thigh. Repeat pelvic rocking, and head to knee pose with the left leg extended. While Pelvic Rocking is not an official yoga pose, it is an excellent way to draw awareness to the first chakra. Rocking stirs up the energy center and prepares the spine for a deeper stretch in head to knee pose and bound angle pose.

Step 5. Continue with pelvic rocking, head to knee pose, and bound angle pose for several weeks or for as long as it relieves your stress and soothes your nerves. As you become more comfortable with the poses you may want to extend your practice by taking a yoga class supervised by a certified instructor. Always exercise with the approval of your doctor and never stay in a pose that causes you discomfort.


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    • PEMF NEWS profile image


      4 years ago from EAST HAVEN,CT 06512

      Really cool stuff.....Thanks for the info

    • profile image


      4 years ago

      Thank you for this simple but very useful hub. I have been practicing some yoga and pilates excercises each morning for almost a year now and I enjoy seeing and feeling how my body is improving. The state of mind too, although in my case a bit too slowly :) I love reading about yoga and am happy to see your fabulous collection of hubs I will return to.

    • YogaKat profile imageAUTHOR


      4 years ago from Oahu Hawaii

      Ruby H Rose . . . what encouraging comments. I'm glad you enjoyed these poses - which are very simple and take little time.

    • Ruby H Rose profile image

      Maree Michael Martin 

      4 years ago from Northwest Washington on an Island

      Thank you for commenting on my Pro Con story, so that I could come here and find this wonderful reminder of Yoga and stress relief. I have gotten too far away from it. I followed along with your instructions and even with just that, feel much better. A wonderful winter exercise when I don't want to go outside as much. Now onto some more of your hubs.

    • YogaKat profile imageAUTHOR


      6 years ago from Oahu Hawaii

      Thanks for commenting MamaTschet . . . let me know how it goes:)

    • MamaTschet profile image


      6 years ago from Northern Colorado

      Okay, I think this is something that I can actually do and benefit from. Thanks!!

    • YogaKat profile imageAUTHOR


      6 years ago from Oahu Hawaii

      Thanks for your encouragement Stessily. Yoga is my passion and seems like you love it too.

    • profile image


      6 years ago

      YogaKat, These poses are presented and explained well, and they are wonderful ways to start the day.

      I hope that you write more yoga hubs.

    • YogaKat profile imageAUTHOR


      7 years ago from Oahu Hawaii

      Thanks for the vote up Crescentmoon.

    • Cresentmoon2007 profile image


      7 years ago from Caledonia, MI

      I love learning about the Chakras so you can say I really enjoyed this hub for I do enjoy meditation as well as Yoga. Voted up.

    • YogaKat profile imageAUTHOR


      7 years ago from Oahu Hawaii

      Thank you 2uesday, KeithTax and Faceless39. Yoga is my biggest passion. Aloha and Namaste.

    • Faceless39 profile image

      Kate P 

      7 years ago from The North Woods, USA

      Voted up and awesome. Yoga is such a wonderful tool that I sometimes wish it was taught in public school! Great hub and well-written!

    • KeithTax profile image

      Keith Schroeder 

      7 years ago from Wisconsin

      I need to start my day this way. Thanks for the great hub.

    • 2uesday profile image


      7 years ago

      Reading this makes me want to go back to the yoga lessons I use to attend. Maybe that will happen in 2012.

    • YogaKat profile imageAUTHOR


      7 years ago from Oahu Hawaii

      Thanks Learntolive - great suggestion!

    • learntolive profile image


      7 years ago

      Great hub! Are you going to continue up to the other six chakras? That would be a cool idea! Just a suggestion :)

      Amazingly written hub, I will go through those poses the moment I get a chance!

    • YogaKat profile imageAUTHOR


      7 years ago from Oahu Hawaii

      Thanks for the comment Mehameha. Let me know how this works for you.

    • Mehameha profile image


      7 years ago from Honolulu, HI

      Great explanation. Great article. I will try to incorporate this in my daily life.

    • YogaKat profile imageAUTHOR


      7 years ago from Oahu Hawaii

      Thanks for the comment Magaliesburg. Breath is the mind- body connection. As guru BKS Iyengar says "The mind is king of the body. The breath is king of the mind.

    • Magaliesburg profile image


      7 years ago

      Hi thank you for the hub as a day spa manager I find so many people to lazy to stop and inhale I wish more will follow your advice.


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