Page 138 - Total War on PTSD

• 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)
• Uddiyana Bandha – Draw the abdominals below your naval in towards the spine
and lift them up underneath the ribcage.
• Connect – Noticing a physical connection to the ground, your body and your mind.
•Be mindful of the placement of hands and feet
•Be mindful of direction of pelvis in relationship to the spine
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