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Monday, December 5, 2011

Dec 5, 2011 SUPIINE YOGA CLASS -ONE YOGA

www.drerskine.com Greetings! 
(NAMASTE!)


Tonight, the first Monday of December, 2011, I focused on presenting a supine class of ONE YOGA. Lying on our backs, we worked progressively through hip and lumbar rotations, limbering our bodies from the tips of our toes to the tips of our fingers.  Building on our previous stretch, we progressively unfolded our bodies, utilizing restorative holdings of the postures as we breath, deeply, and rhythmically.  Interspersed, we incorporated flexion and extension poses as appropriate.


But first, we started with a presentation/ sharing on the "Buddha's Breath", otherwise known as the 4-7-8 breath.  Intended to restore balance to the autonomic nervous system, by dampening the overstimulated sympathetic nervous system (fight or flight response) and promoting the parasympathetic nervous system (the mellow state promoting metabolic health).  
Buddha's Breath Instructions
-Inhale through the nostrils to a count of 4.
-Hold the breath through a count of 7, ideally with the tongue resting on the palate just behind the front teeth. 
-Exhale through your open rounded mouth, through a count of 8. 
- Repeat the sequence for 4 breaths.


You may repeat the sequence initially, up to four times a day. 
Ideal to calm the mind before going to sleep, or if you wake up in the middle of the night.  Also to calm yourself before a stressful activity.


More information on the Buddha's Breath is available in the book, Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson.  

Good Health!

Yusuf Quddus Erskine DO

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