Yoga Instructor Allison Donley started a yoga program to relieve her colleagues’ tension from sitting all day. Since the pandemic began, she has now been online and independently conducting virtual sessions. I went to her 12:00pm Saturday session and can say firsthand that it is effective.
During the session, Donley shared the basics of Vinyasa Yoga. All that is needed is a quiet area with an open space and a yoga mat. Donley then guided the participants as we dissolved from the observable world into peaceful serenity. Try doing this 15-minute yoga pose routine at home, 3 times a week, to relieve the mind of anxiety, tension, and stress. Use these essentials for a successful yoga session:
Master the Breathing Technique for Stronger Results from Your Yoga Session
Begin your session by standing tall and straight on your mat. Keep your chest open and forward, with your shoulders back, your left hand on abdominal, and your right hand over your heart. Then practice breathing in through your nose, slowly relaxing your navel, and deeply exhale. This is called a cleansing breath. It loosens up tight muscles. It is normal to feel tense, tight, or anxious in the beginning. Keep your spine, torso, and chest aligned together. Breathing easy, start your yoga pose session.
Select a Yoga Pose that Easily Blends with the Breathing Technique
Once you have reached a steady flow breathing technique, incorporate it into the poses. The key is to keep a strong position and have your spine aligned in a way that keeps your body in all directions. It allows you to breathe better too. A great extension pose to use is the bridge pose. To do it, extend both arms and palms on the yoga mat flat, and then press your feet and arms into your yoga mat. Then, exhale and lift your hips from the floor toward the ceiling. Next, bring your tailbone toward your pubic bone, and lift your buttocks off the mat. At this time, your body should be in the shape of a bridge. While holding bridge position, practice inhaling breaths. Another option for a basic pose is the locust extension which allows for the opening of the chest. You lie on your belly, arms alongside your torso, palms up, head resting on your mat, turn your toes inward, and gently rotate your thighs upward from the mat to firm your buttocks. Then lift your head, torso, arms, and legs from your yoga mat. During the middle of your session, you should feel a state of consciousness, indicating you have reached a state of awareness. Do not focus hard on the form of your posture. Yoga poses are about maintaining balance and being consistent in your breathing. This way, it teaches you to control your breathing into more expansive breaths, while you fade into tranquility.
Time to End Your Alluring, Empathetic Vinyasa Yoga Session
After you have successfully reached the end of the session, take a moment to sit on your mat while released from your pose in a pretzel style position. As you are in the seated position, elongate your spine, put your hands on your knees, and keep palms upward with your thumb and pointer finger together. Your eyes should remain shut as you fall into a state of divine. As you sit and let your thoughts go, observe the power in the natural breath of your body. Put both hands together once by the head, once at the heart, and then reach forward and drop your hands gently to the floor. You have then sealed your session. To keep strong results, check in with your thinking, your level of compassion, empathy, and humility, as Vinyasa Yoga is a part of an ancient system of self-care. In Saturday’s session close, Donley explains why and how Vinyasa Yoga is essential to holistic health and wellness practices:
“Vinyasa means to place in a special way. Using your body and breathing to stay fit it’s an ancient system of self-care that helps you to calm the fluctuations of the mind,” she said.
You can practice this routine at home any time. If you prefer the comfort of instruction, simply google “Yoga with Adrienne”. You will find free online video instruction for 15-minute virtual sessions. She is a recommended alternative source.
Nina Indigo is a Storyteller and Digital Journalist @ FunTimes Magazine. She writes on topics for the health and wellness segment. She practices Vegetarianism, loves poetry, African/African American Literature, creative-writing, research, yoga poses and meditation.
In her articles, she provides her readers with organic content for people of all backgrounds and communities, she is truthful, writes to empower and inform. She helps readers make their best holistic decisions in their lives, communities and societies.
In 2021, she will obtain her BA in English Writing, with a minor in African and African American Literature Studies.
To follow up on her latest articles google Nina Indigo @ FunTimes. In her articles, her motive is to provide to her readers a how, and why holistic health is not just important, it’s a necessity to our whole well-being. Her articles do not simply empower and inform, but present relevant ideas and solutions to the essential wellness topics discussed.
