Page 112 - 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. • 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. nose •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) 112 of 1039