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)
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