According to many documents, practicing basic yoga movements before meditation will help you improve your concentration and ease into a meditative state.
Toughness, strength, endurance – these are the physical benefits that yoga can bring to the body. But, not stopping there, yoga can also bring psychological and emotional benefits. Practicing yoga movements before a meditation session will help you easily achieve a meditative state even when the body is feeling tired and uncomfortable. Here are the basic yoga movements to help “cleanse” the soul that easyhealthylive.com thinks you should practice before meditation:
1. The gesture of sitting with clasped hands
Sitting with folded hands is a simple breathing exercise and a great way to start meditation. Sit cross-legged on the floor and clasp your hands in a prayer position. Don’t think about anything, just focus on inhaling and exhaling deeply, while keeping the spine straight.
To make sure you are breathing deeply, inhale and count to 4. Then hold the breath for another 4 hours and finally exhale through your nose for 4 times. Repeat 10 times before moving on to the next pose.
2. Child movements
Child Pose is an exercise that stretches and relaxes the entire body from the back, thighs, ankles, shoulders, to the spine and neck. To do this, sit on an exercise mat with your hips resting on your heels, then let your body fall forward so that your abdomen is between your thighs and forehead touching the mat. Stretch your arms forward, palms facing down on the mat. Hold the pose and focus on your breathing.
3. Mountain move
Mountain pose is a basic yoga movement that works to improve gait, stand, relieve back pain, and strengthen thighs, knees, ankles, abdomen, and buttocks. Not only that, this movement also gives the body relaxation by increasing awareness and regulating breathing.
To do this, start in a standing position on the mat, feet touching. Inhale deeply, raise your arms straight up to the ceiling, palms touching. Stretch your body as much as you can, keeping your eyes on the tips of your fingers. Alternatively, you can also close your eyes and keep your head straight. Focus on your breath and hold the pose for 30 seconds and then slowly return to the starting position.
4. Tree movement
Tree pose poses a challenge to the body’s balance. Not only that, this is also a great posture to improve concentration.
Stand up straight, feet hip-width apart. Bend your right knee and place it on your left inner thigh, just above the knee. Try to keep your left leg straight for balance. Inhale deeply and raise your arms above your head, palms touching. For better balance, you can focus your eyes on a fixed object. Hold the pose for 30 seconds, gently exit and switch sides.
5. Eagle Movement
Eagle Pose increases blood circulation to all joints, while improving balance and concentration. Not only that, this move also helps to strengthen the arms, legs, knees and ankles.
To do this, shift your weight to your left foot, keeping your eyes on a fixed object in front of you for balance. Cross your right leg over your left, while lowering your hips. For the arm, wrap your left elbow and forearm over your right hand, then press your palms together, pointing your fingertips upwards. Hold the pose for 5 deep breaths.
6. Dance moves
Dancer Pose improves balance, concentration, stretches shoulders, chest, thighs, groin, abdomen, and strengthens legs and ankles.
Shift your weight to your left leg, extend your right leg and extend it straight back, while grabbing the inside of your foot with your right hand. Extend your other arm forward and slowly tilt your body for balance. This will create a deep back bend for the spine. Hold the pose for 3-5 breaths and then switch sides.
7. Warrior 3
Warrior 3 tones the entire body, improves posture, and strengthens the legs, ankles, shoulders, and back. This pose can invigorate the body and improve memory and concentration.
To do this, step your right foot forward and put all your weight on your right foot. Inhale and raise your arms overhead with palms facing each other. Then, exhale and lift your left leg up and straighten it back. Then, slowly lower your upper body parallel to the floor. For balance, contract your abs and look at a fixed neck point on the mat. At this point, the body will form a T-shaped position. Hold the pose for 5 deep breaths, exit and switch sides.
8. Camel movements
Camel pose not only helps to reduce fat in the thighs but also helps to open and stretch the hips, shoulders, back, chest and abdomen. Not only that, bending backwards in this pose also helps to calm the scattered thoughts in the head.
To do this, start in a low kneeling position with your buttocks touching your heels. Raise your buttocks so that your thighs are perpendicular to the floor. Place your hands on your lower back, slowly inhale, bend your back, and tilt your head back. You can also increase the difficulty level by placing your hands on your legs instead of your back. Hold the pose for about 10-12 breaths and come out slowly.
9. Sitting forward bend movement
The squatting position not only helps stretch the spine, shoulders, and hamstrings, but also helps calm the brain, relieve stress and mild depression. Not only that, this movement also helps to relieve headaches and reduce fatigue.
To do this, sit with your back straight on the mat, with your legs straight out. Inhale and raise your arms overhead to stretch the spine. Gently bend forward and bring your arms toward your feet. You don’t have to touch your feet if you can’t, instead, just grab whatever you can reach, like a knee or shin. Relax, breathe, and hold the pose for 30 seconds.
10. Corpse Movement
Corpse pose is one of the easiest yoga poses to do, yet it offers countless physical and mental benefits. This pose allows the mind and body a chance to fully relax to recover and heal. Usually, this pose will be done at the end of the workout.
Lie on your back on the mat, feet apart, arms by your sides, palms facing the ceiling. Close your eyes, focus on your breath, and let your body relax. For starters, you can place a cushion or blanket underneath your head for support.
Through this article, you probably already know how to practice basic yoga movements before meditating. Good luck with your meditation practice.
13 Yoga Poses To Help Clear Your Mind Before Meditation https://www.thetalko.com/13-yoga-poses-to-help-clear-your-mind-before-meditation/ Access date: September 21, 2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.