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