Page 118 - Total War on PTSD

General Asana Practice Guidelines – Getting ready for a physical practice
When you practice either at a Connected Warriors led Trauma-Conscious Yoga class or on your own, please practice with these guidelines in mind:
• Wear loose comfortable clothing that allows movement.
• Refrain from eating anything heavy two hours prior to practicing.
Stay hydrated before and after you practice.
Use the blocks and/or strap to support the posture to meet your physical abilities.
Listen to your body’s rhythm and adjust your practice accordingly in regard to duration, difficulty and intensity considering any injuries, illness and mental stress.
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Acknowledge the ability to balance the various levels of the body and the mind into an alignment that is effort less. Do not force the body
into any “expected” alignment.
If self-practicing, review the Connected Warrior ’s Asana Guide – You can complete the practice in 30-75 minutes, depending on the length of time in each posture (shape). Suggested hold is three to five full breaths.
Breathe – Typically maintaining conscious breath control throughout your asana practice.
•Equal length inhales, exhales and intensity — preferably through •Inhale during upward movements — opening front of the body
•Exhale during downward movements — opening back of the body •Link movements — transitioning in/out of postures to inhale/exhale
Engage – Using bandhas (bodylocks) to protect your spine and strengthen your inner core
•Mula Bandha – Lift and engage your pelvic floor (perineum muscle)
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