This blog entry begins with two videos, one on the sound of "OM" and the other a witty but poignant video by JP Sears on being your authentic "weird" self. Enjoy! Why "OM"?
Journal Questions
What do you notice after you chant or hear "OM"?
Is there any other word, sound that you feel something similar?
Get Weird!
Journal Questions:
How did you respond to this video?
What can you do today to be your "weird" authentic self?
Breath
Humming (Brahmari) or Buzzing Bee Breath
Benefits:
Excellent for speeding up the healing of body tissues
Alleviates stress and tension, anger, anxiety, asthma, insomnia, and high blood pressure
Strengthens the voice and relieves thyroid ailments
Benefits are enhanced when practiced after Nadi Shodhana
Balance air and ether, especially in the vata Fall season (Ayurvedic)
How To:
Sit comfortably, with lips closed and teeth slightly opened. Make sure the jaw is relaxed.
Raise the arms to the sides, bend the elbows, and bring the hands to the ears, plugging the ears with the index or middle fingers.
Bring the awareness to the center of the head (ajna chakra) and keep the body still.
Inhale through the nose, and while exhaling make a deep, steady humming sound like a bee for the duration of the exhale.
Then, while inhaling, contract the throat to produce a humming sound on inhalation (if this sound is difficult to make at first, focus only on producing the sound while exhaling).
Practice 5 rounds, ending with a humming exhale.
Poses Legs Up Variation (bolster)
Props: two bolsters, three blocks, two blankets, strap, neck roll Benefits: good transition and resting pose, open chest, relax legs and reduce fluids in legs Place two blocks under one bolster, one block higher than the other and place one block under the other bolster, making sure that they are facing each other. A blanket goes between the low end of the bolsters. Use a neck roll or rolls for under the neck, hands, etc. Come to sit on the blanket and extend legs up the one bolster and upper body rests on other bolster (like you are sitting between two mountains and your pelvis is in the valley!). Loop a strap around your lower legs, making it snug enough that when the legs roll out, they are held in place (using no muscular effort to do so). Rest arms by your side and cover with any blankets you have available. Don't forget your eye pillow. Supported Bridge Pose (2 variations shown)
Benefits: Expands the chest muscles, opens the lungs, balances the glands, quiets the nerves and releases tension in the nervous system, increases oxygen intake to the brain, can stimulate the immune system (thyroid)
Lie on your back with knees bent and feet flat on the floor. Lift butt and slide the stack of 2 or 4 blankets under the base of your spine. Find a comfortable position, then let the upper back release on the floor. Arms are relaxed at sides or resting on belly. Feel chest and belly rise with each breath. Roll gently to one side when done and inhale up to seated.
