![]() Ask yourself, “How does my body feel? What are the sensations in my muscles, bones, joints, and organs?” Try not to tell yourself a story about why you feel the way you do.Check out instructions for five different modifications for your Child’s Pose.Regulate the length of your breath to a pattern of four counts inhalation, and eight counts exhalation.Exert slight pressure on your forehead toward the brow line (instead of the hairline) to ground and soothe your body and mind.Rest your forehead on the floor or your stacked hands.Bring your big toes together, separate your knees, and press your hips back toward your heels.Child’s Pose (Balasana)Ĭhild’s Pose is the perfect, quiet starting point for this journaling and yoga practice. Consider using the old-fashioned, manual art of putting pen to paper instead of typing your notes-studies show that the mere presence of computers or smartphones alters the way you think. Use a timer so that you don’t have to keep track yourself, and keep a journal and pen nearby. This practice includes longer holds of postures (one to three minutes) because that allows space for emotions to bubble to the surface. Here’s a yoga and journaling sequence for acknowledging, digesting, and integrating emotions that arise for you on and off the yoga mat. In the spirit of inquiry, integrating yoga and journaling can yield riches of self-understanding. A journaling practice can be done in a stream-of-consciousness kind of way, or it can take the form of specific questions and answers. It can feel like talking to a good friend or therapist-only that compassionate, wise person on the other side of the dialogue is you. Journaling is another discipline that can help you find clarity in the mire of feeling and sensation. What brings you to the yoga mat over and over is that wonderful feeling of completeness and peace when you stay present with whatever arises during practice, and also when you bring what is present in your daily life to the mat. And yet, if you can learn to stay with discomfort, the next moment often yields something new and sweet-release, catharsis, or integration. ![]() It’s a natural part of the human experience. And there are times in life when you want is to be anywhere except where you are. You bump up against the body-feelings nexus any time you are in a yoga class. The good news is that yoga can help you acknowledge and digest your difficult feelings-whether they arise on or off the mat. ![]() It is not uncommon to be in a yoga practice only to find the unsettling feeling of anger, jealousy, or resentment arise from what seems like out of nowhere. There’s a saying in yoga-“Your issues are in your tissues.” It’s amusing shorthand, but true. ![]()
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