Health Female Adda
1 year ago
Yoga Exercises for a Wounded Heart

1/9
"Yoga is a physical practice that keeps you in your heart," says Vanessa Spina, a certified Anusara teacher at Virayoga in New York City. It's about connecting with yourself, which is what you need most while healing.

It's like smiling. Science shows that grinning, even when sad, can make you happier. Anusara yoga, with its heart-opening postures that release tightness in your chest, can actually make your heart feel lighter, brighter, and more receptive to the love coming from friends and family around you. Practice these poses when you're feeling sad or restless.


Back to article.
Sequence #2: Revenge-Body Yoga
Sequence #3: Clean Break Detox

2/9
Supported corpse pose (salamba savasana)
Physical benefit: Opens the chest, shoulders, and neck muscles
Mental benefit: Poses practiced on the floor like this one promote calm and serenity, while the support of the floor and blankets make you feel coddled. Practice this pose whenever you have difficulty relaxing or falling asleep. Its comforting nature will put your anxious mind at ease.


You will need two beach towels or blankets. Roll one very tightly. Fold the second into a pillow.

Begin by lying on the floor and placing the rolled blanket horizontally beneath your shoulder blades (where your bra line is). Then rest your head on the second blanket, making sure that your heart is higher than your head. Close your eyes and stay here breathing deeply for 2 to 5 minutes, focusing on releasing your torso into the blankets. Tears coming up faster than your breath? Repeat this mantra: On the inhale "I am" and on the exhale "free".

3/9
Wide-legged forward bend (prasarita padottanasana)
Physical benefit: Stretches the legs, pelvis, and shoulders

Mental benefit: The wide stance in this pose makes you feel deeply connected with the earth, making you feel grounded and strong. The intense stretch in the chest, back, and shoulders frees up your heart and makes you feel (and appear) more open to love.

Stand with your feet about a leg's distance apart and parallel. Keeping your legs strong, clasp your hands behind your back, arms straight. Inhale, filling your lungs with breath, and on the exhale fold forward. Stretch your clasped hands back and release your head and neck. Stay here for 3 to 10 breaths. Return to an upright position and repeat once more.

4/9
Tree pose (vrksasana) (A)
Physical benefit: Stretches and strengthens the pelvis and legs, lengthens the torso, opens the hips

Mental benefit: Teetering back and forth? It's okay, trees sway in the wind too. The focus this pose requires teaches you to channel your energy away from your sadness and into the task at hand: Balance. The more secure you begin to feel in this pose, the more secure you will feel emotionally too.



Stand with feet parallel hip-width apart. Keeping your left leg strong, place the sole of your right foot against your inner left thigh. Hug the muscles of your legs strong to the bones and push the right foot and left thigh together. Bring your hands together in prayer position.

5/9
Tree pose (vrksasana) (B)
Rooting down through the left leg, extend your arms up toward the sky, shoulder-width apart, palms facing each other. Now, gently lean your torso back into a slight backbend. Hold for 3 to 10 breaths and repeat on the opposite side.

6/9
Dancer pose (natarajasana), modified
Physical benefit: Lengthens and strengthens the thigh muscles while opening the upper body

Mental benefit: There's nothing easy about this pose, but still, it's beautiful. Dancer's pose teaches you to find beauty and humor in chaos.



Stand with feet parallel hip-width apart. Balancing on your left leg, bend your right knee, and grab the outside of your right foot with your right hand. Keeping your hips parallel and facing the front of your mat, press your right foot into your right hand and stretch your left arm up toward the ceiling. Keep your right leg bent. Rooting down through your left leg, shift your torso slightly forward as your raise your right leg several inches higher. Hold for 3 to 5 breaths. Lower, and repeat on the opposite side.

7/9
Wild thing pose (A)
Physical benefit: Opens hips, shoulders, and back
Mental benefit: It's fun! Sometimes we get so bogged down by sadness and disappointment that we forget to enjoy ourselves. Having fun (yes, in yoga!) can rebuild your sense of confidence and a freedom that will empower you when the first opportunity for a date knocks at your door. 



Sit on the floor with your knees bent, feet about 12 inches away from you. Place your right hand beside your right hip, fingertips pointing away from you.

8/9
Wild thing pose (B)
Root down through your legs as you lift your hips toward the ceiling. Stretch your left arm up to the sky and back behind you. More advanced yogis: Bring your left hand to the floor and go into full Wheel. Hold for two breaths and return to the starting position. Repeat on the opposite side.

9/9
Corpse pose (savasana)
Conclude spending 5 to 10 minutes resting savasana. Let go of whatever emotions may have bubbled up during your practice. Let go of the tension you're holding in your body. Give yourself a break.

Back to article.
Sequence #2: Revenge-Body Yoga
Sequence #3: Clean Break Detox

12 Views    
Facebook Facebook Twitter Linkedin Google Pinterest

Related Articles

Refer your 10 female friends! Earn Instant 500