Deal with JANUARY BLUES from a CALM place with Yoga & Ayurveda

Yoga asanas & Ayurveda self-massage video for your wellbeing.

Both Yoga & Ayurveda believe that blues and stress stem from the MIND.  By their nature, if there is attachment, craving, and desire – as impulses that can’t be satisfied, they can create negative psychological disposition in the mind leading to stress and a counter-reaction to it.

Ayurveda asks us to consider what we can handle, so it is imperative to get to know what we need or not to stay balanced. Regardless of the root of the problem, how we respond to it varies according to our individual mind-body constitution AKA the Dohas: Vata – Pitta – Kapha.


Author: Liilamaya – Liliana Galvis, Yoga Teacher (E-RYT500)

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Start by Recognizing the signs: 

VATA Types:

Prone to distraction, anxiety, worry, weight loss, teeth grinding, insomnia, and constipation, fast speech.

Foods to FAVOR:

(Sweet, sour and salty taste) Warming foods like rice, wheat, soups, stews, handful of nuts, and milk products; avoid raw food like salads and dry, airy foods like popcorn and anything COLD.

Healing Herbs and Scents:

Ginger, cumin, fennel, coriander, cinnamon, cardamom, calamus, valerian, nutmeg, holy-basil & camomille. Take a natural laxative before bedtime: flaxseed, psyllium husks.

ASANAS: 

(Grounding) balasana (Child’s pose), any seated forward bend ex: pashimottanasana, badhakonasana (butterfly), upavistha Konasana (wide angle seated forward bend) & savasana (dead pose).

For these asanas make your surrounding quiet. Disconnect your phone, turn off noises; open the windows to allow fresh air in the room, but stay warm; turn the lights down, put some candles on and take 20-30 minutes for the following asana sequences:

Balasana (Child` s pose)

 

This is a healing and relaxing pose, feel free to do it anytime you need a little bit of break in your yoga practice or  just whenever you would like to  simply relax.

There are two ways to do it:

a) Sit down on your heels as much as possible,  separate your knees hip width apart. Slowly fold forward, your chest between your knees and let your forehead touch the earth. You can stretch your arms forward, palms facing down, OR your arms alongside your  body, palms facing up.

b) Sit down on your heels and slowly fold forward, let your chest touch your tights  and place your forehead on the earth. You can stretch your arms forward, palms facing down, OR your arms alongside your  body, palms facing up.

Pashimottanasana (seated forward bend)

Sit in dandasana; Upright with the legs stretched out forward.  Press actively through your heels. Take a deep breath in and on the exhale gently reach out  of the hips and lean as far forward as you can to allow the belly to rest on your thighs and your hands to grab your feet . Try to bend right from the pelvic region of  allow your back to lengthen from the tailbone. Try to keep your back as long as possible. Take a few deep inhales and on the exhales focus on getting deeper and deeper into the pose. Maybe not for the first time, but with time you can rest your chin on your knees and just relax. Try to stay here from 1 to 5 minutes and breath constantly and calmly.

The mind is rested in this position, because this pose massages the heart, the spine column and the abdominal organs and we will feel refreshed and rested.

Badhakonasana (Butterfly)

Sit down on the floor and bring your soles of your feet to touch. (like a book) Keeping your back long and your heels as close to your pelvis as you comfortably can . For a more restorative variation, have your feet further away from your midline, forming a larger angle in between your upper and lower legs. Grab a hold of your feet or when it is more comfortable place your hands on the floor in front of you.  It is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings.

Then after the flapping, simply  relax, take a deep breaths and lean forward. Allow for your head to fall naturally towards your feet and eventually the forehead will rest on your feet. To aid in the release of any potential pressure on the knees and hip joints, place blocks or blankets underneath the knees. You can keep this pose for 3 to 5 minutes . It Stimulates the heart and improves circulation.

Upavistha Konasana (Wide-Angle Seated Forward Bend)

 

Sit in dandasana (upright) with both legs open to an angle of about 90 degrees. (the full expression split is 180 degrees so if you have the flexibility, go for it!) To warm up into the pose:

Using the breath to move: fold over to the right leg and then to the left. It will increase spinal and hamstring flexibility. Try to bend right from the pelvic region of your back  Then walking your hands forward, reach out as far as your can between your legs. Do not force and go as far as it feels good and eventually you will rest your face on both your hands. Increase the forward bend on each exhalation until you feel a comfortable stretch both in your hamstrings and adductors – inner thighs. Persistence is required. Be careful and patient with yourself. This posture calms the mind complitely. Keep the pose for about 5 minutes.

Shavasana ( Dead pose)

 

Time to relax, time to rest body and mind. Make yourself comfortable, use blankets as needed.  Allow your feet to roll in any direction , as it is more comfortable. Separate the legs further than hip-width apart. Rock slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Let your arms lie beside you, palms facing up. Make sure the shoulder blades are resting evenly on the floor.

Pay attention to the energies flowing in your body and then relax completely, connect to the sensation of release in your entire body, all body parts melting into the earth; feel them becoming heavy, warm and soft. Simply concentrate on your breath which by this point is quite shallow, calm and relax. Take your time from 5 up to 30 minutes.

Breathing – Pranayama & Meditation:

Surya Pranayama (solar-right nostril breathing), Ujjayi (victorious breath) & Nadi Shodana (alternate nostril breathing) and meditation at the heart center.

Other tips:

Self-massage regularly with warm oil (sesame is the best), add a few drops of your favorite essential oil, also massage feet and top of head with warm oil before bed time.

PITTA types:

Bouts of anger, outbursts, criticism, migraines, ulcers, inflamed skin, and burning hands and feet. 

Foods to FAVOR:

(Sweet, bitter & astringent tastes) Cooling foods like cucumbers, melons, dates, juices, raw foods, water should be taken cool; avoid spicy and astringent foods, like chili peppers, radishes, tomatoes, cranberries, and grapefruits.

Healings Herbs and Scents:

Jasmine, lavender, rose, sandalwood, lotus seed, passion flower, hibiscus, ALOE, barberry, turmeric, fennel, coriander, cumin & mint. 

ASANAS:

Salamba sarvangasana, (Shoulder stand), Ustrasana (Camel Pose), Matsyasana (Fish Pose), Utthita Parsvakonasana (Extended Side Angle), Meru Vakrasana (Simple Spinal Twist) and Ardha Matsyendrasana (Semi Spinal Seated Twist), Supta Vajrasana (Sleeping Thunderbolt or Diamond Pose).

Salamba sarvangasana (Shoulderstand)

 

It is told to be an “all members pose”, because all part of the body are at work in this pose. Lie down on the floor. Bend the knees  and gently move them towards the stomach. With the help of your hands, slowly peel hips from the floor and rest your hand on your hips by bending the arms at the elbows. With care, breath and awareness raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Slowly, lift your bent knees toward the ceiling. In this Asana the whole weight of the body is position on top of the shoulders. You truly stand on the shoulders with the help and support of the elbows.  Only the back of the head, neck, shoulders and the backs of the upper arms rest on the floor. Adjust your hands and legs to suit your needs.

Stay in this position for minimum of 5 minutes with constant normal breathing. This should immediately be followed by Matsyasana (fish posture). This will relieve pains in the back part of the neck and intensify the usefulness of Sarvangasana. It supplies a large quantity of blood to the spinal roots of nerves. Calms the brain and helps relieve stress and mild depression

Matsyasana (Fish pose)

 

Lie on the floor with your knees bent or with the legs straight pressed against the floor. Put your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands and lift your upper torso and head away from the floor. Then CAREFULLY release your head back onto the floor. Having arched your spine, put your head so that your crown rests on the ground (Depending on how high you can arch your back and lift your chest, either the back of your head or its crown will rest on the floor.) Press your elbows down on the floor, inhale, and arch your chest upward as far as you can and breath normally. Matsyasana is told to be the “destroyer of all diseases.” It releases pressure on your nerves. Hold it at about 2,5 minutes.

Ustrasana (Camel Pose)

 

Start in a kneeling position, then lift torso up and bring your knees hip width apart (adjust accordingly), place your hands on your lower back. Take a deep breath in and relax, on the next inhale start to move your hips as far forward as you can as you lift your heart towards the sky and lean your head back, all with masses of awareness and control.

Carefully place your hands on your ankle joints for support. 

Other variation is to start sitting on the heels place your hands behind you on the floor. Lift your hips forward and arch your back. Reach until your thighs are perpendicular to the floor, supporting yourself with your hands on your lower back or hand on the ankle joints.  Continuing to raise heart to heavens and your hips up and forward as much as you possibly can.

Breathing easy always.

This position should be held just about half or one minute. if you are feeling low and tired, the Camel Pose can help you de-stress and relax the mind, while it improves blood circulation to brain.

Utthita Parsvakonasana (Extended Side Angle)

 

Stand in Warrior II position and lower your right arm so that your forearm rests on your right thigh, you can rest here or if more advanced: bring your hand to grab ankle or the ground inside your front heel, with the other arm, reach it up and over to reach your ear as you spiral through the vertebrae in opposite directions. Bring your left shoulder, torso and legs all in one diagonal line.Your gaze could be forward, up or towards your open hand. Keep the muscles in your face relaxed.  Repeat on the other side.

Ardha Matsyendrasana (Semi Spinal Seated Twist)

 

Start in Dandasana, (sitting with both legs straight out in front of you) Using your hands and arms to keep your torso upright and core to maintain pelvis on the floor, bring your right foot outside of the left knee. Keep left leg engaged and foot flexed. Bring your left hand behind you in front of your lower back and your right hand to the outside of your left thigh. Take a deep inhale to lengthen the spine tall and use the exhale to start to twist from the axis of rotation of the tail bone. Pose at the end of the exhales, and use every inhale to get taller and each exhale to get deeper into the core and twist further. With awareness and love. 

Supta varjasana (Sleeping Thunderbolt )

 

Sit in Vajra -asana (Diamond Pose). This means sitting on your knees, keeping your knees together . Then spread your knees and sit between the feet. With care and breath control, start to lean back and slowly put your elbows to the floor . Either stay here or if you can lie down and rest on the floor, bring your arms over your head clasping the elbows, resting here.

Arch your back and bend backward. Support yourself on the arms and elbows or if you can lean back totally. The head  should touch the ground with the back arched. RESTORATIVE OPTION: place a pillow under your back. Try to keep this position for one minute and then return to vajarsana first and then straightening the legs. This posture will help you calm down your min

Breathing – Pranayama & Meditation:

Chandra pranayama (lunar-left nostril breathing), Sitali (tongue is rolled like a tube, inhale through tongue, exhale trough mouth) Ujjayi (victorious breath) & Nadi Shodana (alternate nostril breathing), meditation: Mantra repetition is most favorable.

Other Tips: 

Take daily walks, preferably in nature, practice cooling pranamaya and meditate visualizing yourself in a cooling environment such as a mountain top.

KAPHA types:

Stubborn, lethargic, possessive, depressed, prone to overeating, and resistant to change.

Foods to FAVOR:

(Pungent, bitter & astringent tastes) Artichokes, eggplant, broccoli, cherries, cranberries, and pears. Occasional fasting is recommended, avoid: eating too early in the AM an late at night, ice-cream and fatty foods, sweets and nuts; carefully monitor quantity of food.

Healing Herbs and Scents:

cayenne, black pepper, dry ginger, mustard, saffron, myrrh, aloe, cloves, rosemary, frankincense, sage & bayberry.

ASANAS

(repetition key & jump between transitions and during vinyasas): SURYA Namaskar, Sirsasana (headstand), any handstands postures, Dhanurasana (bow), Bhujangasana (cobra), ustrasana (camel), shalambasana (locust), halasana (plow).

Halasana (plow)

 

Lie down on your back. Arms along side your body palms facing down. Engaging the core, using breath and awareness, press the palms down and star to raise both legs upwards keeping your legs straight, once legs are vertical, engaging abdominals, start to peel vertebrae by vertebrae off the floor to bring legs parallel and you can touch the ground behind – if you can. You can also support the pelvis with the hands or if more advanced, reach your feet with your hands. This posture relaxes the heart, while it brings more blood flow to the head, drains and lungs. It helps to reduce stress.

Sirsasana (headstand)

 

Kneel on the floor. Bring your forearms down to your mat, lace all your fingers together, make sure that the elbows are shoulder are width-apart.  Set the crown of your head on the floor. Lift your knees off the floor and engage the legs. Carefully walk your feet closer to your elbows,  until your hips are over your shoulders  Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible.  Carefully try to lift one leg up at a time OR both if you are more advanced, even if it means bending your knees. As the legs rise perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the heavens (straightening the knees if you bent them to come up). 

This posture allows healthy, pure blood flow to brain cells and stimulates the nervous system. In this way calms and smoothes the mind.

Dhanurasana (bow)

 

 

Bhujangasana (cobra)

 

 

Shalambasana (locust)

 

Breathing – Pranayama & Meditation:

Bhastrika (bellows breath), kapalabhati (breath of fire), Surya pranayama (solar-right nostril breathing).

Other Tips:

For Kapha to stay balanced, it need movement and a healthy low fat diet, positive company and a Vata friend to encourage them to exercise.

Some of the best postures which aid in releasing tension of the body are:

 Supta Baddha Konasana ( reclined bound angle pose)

 Savasana (dead pose)

Anjali Mudra in a cross legged position (prayer position)

Balasana (child’s pose)

Viparita Karani (Legs-Up-the-wall)

MEDITATION

NamastXx

Liilamaya – Liliana Galvis

YOGA TEACHER (E-RYT500) AND AYURVEDIC TREATMENTS

Director of LilyPod Yoga & Ayurveda School.
उत्पल

“RURAL WELLNESS RETREAT OF THE YEAR – SPAIN “

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