4 Yoga Poses to Unlock Emotions
Have you ever felt upset without being able to clearly identify why? It’s not unusual for someone to struggle with identifying what exactly is concerning them.
You may need some time and space to process how you’re feeling and, what
- if anything – you want to do about it. If ignored, this type of disconnect from a person’s sense of self can cause stress, internal conflict and negatively effect relationships.
Breathing, meditation and taking time to slow down can often help provide clarity and a better connection to a person’s sense of self. You can find this through a regular yoga practice and incorporating the following four asanas into a sequence:
Pigeon (Eka Pada Rajakapotasana)
From downward facing dog, step the left knee through your center and towards your left wrist. Slowly drop the left leg down while moving the foot towards the right hip. Lower on to your mat, keeping both hips parallel. If this is uncomfortable, you can prop up the hip and pelvic muscles by placing a block or blanket under the left hip. Adjust the alignment on the back leg to ensure it’s not falling over to either side. It should be lengthening directly out of your hip rotator. If having the back leg straight is uncomfortable to you, keep a slight bend in the knee. The left foot can stay close to your hip, or if it’s available to you, you can gently extend it forward, keeping the foot flexed. Begin to fold forward and lower the torso to a height that is comfortable to you, maybe bending through the elbows and resting your forehead on the back on your hands.
Pigeon is a fabulous hip opener pose and engages your sacral (Swadhishthana) chakra. Hips are a part of the body where people often hold tension, especially women. Pigeon pose opens both the hip flexors (located on the front of your body) and the hip rotators (located on the back of your body). It can also help release tension in the lower back. In advance versions, a person can simultaneously practice shoulder and chest openers while in this pose.
The awakening of the sacral chakra in your lower belly will help connect you to your emotions, relationships and creativity. Take time in this pose to notice any sensations you feel in your body and breathe into those areas. Focusing on your breath, allow yourself to feel grounded and safe while in this pose. Let it serve as a reminder that everything will be alright.
Stay low and long in this pose for 10-20 breaths on each side.
Wheel Pose (Urdhva Dhanurasana)
Lying on your back, bend your knees with the soles of your feet flat on the mat and inch your heels a little closer to your hips. Take your hands behind your head, bend through the elbows and place the palms of the hands on the mat, directly under the shoulders, fingertips facing towards your body. Lift the hips as you press into your hands and feet. Press through the upper thighs as you shine your heart upwards.
The Wheel pose is great for allowing yourself to feel vulnerable as it awakens your heart (Anahata) chakra. Releasing the neck and dropping the gaze in this pose will help you to see things differently, maybe give you a new perspective on life. It is especially helpful while mending a broken heart and will encourage you to fill yourself with love, gratitude and appreciation.
Remember to breathe slowly and deeply as your lungs naturally begin to work harder for you. Feel your chest expand and heart soar.
For a less intense variation, enter your Mini Bridge pose.
Work your way up to staying in wheel pose for a minute at a time, for up to three times.
Wisdom Pose (Balasana)
Kneeling on your mat, bring your knees together and sit your bum back your heels. Fold your chest over your thighs and relax your neck, dropping your gaze down and closing the eyes. Place your arms down and back by your side, palms facing up, and release into your shoulders.
This variation of Child’s Pose offers all the same benefits that Child’s does, including balancing your sacral (Swadhishthana) chakra, but this variation allows the shoulders to relax a little bit deeper. It also allows more openness to your thoughts as your stretch the crown of your head towards the front of your mat, inviting your crown (Sahasrara) chakra to open. While resting in this humble and still pose, notice thoughts as they come and go, inviting wisdom and creativity.
If performed with an open mind, the full-body, gravitational pull of Balasana can induce a great sense of physical, mental and emotional release.
Continue to deepen the breath and hold for about a minute.
Supported Corpse (Salamba Savasana)
Take a bolster or roll up a blanket and tuck it under your knees. Lay flat out on your back, on your mat, letting your feet flop open to your sides and hands resting down by your sides, palms facing up. Feel a soft release into the lower spine. Close the eyes, and begin to focus on the natural rhythm of your breath.
This pose will help you relieve stress and bring peace to the mind. Your body should feel relaxed as you take your practice inwards, silently experiencing gratitude and acceptance. If you find tears streaming down your face, let them fall. This is a relaxing and releasing pose – both physically and mentally.
It is suggested a person stay in this pose five minutes for every 30 minutes of practice.
Practice these asanas in your own way, noticing what’s right for you and your body. Become aware of how you feel in them and let your natural energy guide you to your answers. You may be surprised at what surfaces when you can unlock your emotions through the practice of yoga.
Why Savasana Is Good for Your Heart
Corpse pose (Savasana) is the final pose of a yoga practice. In Savasana you are encouraged to let the breath be free, but also bring awareness to it as you quiet the mind. To help yourself move deeper into the pose, practice in a quiet and warm space. Mindfully relax all of your muscles, and as you do this, you may want to deepen the breath.
Even though it’s a resting pose, it can be one of the most difficult poses of the practice. Savasana challenges you in ways that you are not used to being challenged. Patience, control of the mind, and complete acceptance of oneself are things that we don’t practice very often. And while some may enjoy the emotional experience it shares, Savasana has many physical health benefits to offer, too, especially for the heart. This February, celebrate heart health and learn about the benefits Savasana offers to your vital organ.
Decreases Blood Pressure
High blood pressure can be caused by several factors, one of them being stress. Having high blood pressure can put you at risk for a number of serious health conditions, including stroke and heart disease. Taking time to slow down, deepen your breath, and relax during Savasana can help decrease your blood pressure.
Reduces Your Heart Rate
High or constant levels of stress can also cause your heart rate to increase – but so can other things, such as caffeine, alcohol and certain health conditions. The slow breathing techniques and relaxation opportunities that Savasana offers can help reduce your heart rate.
Allows the Heart to Rest
Deep breathing exercises major organs of the body, including the lungs. It forces your lungs to work more than they typically do throughout the day and brings in more oxygen to the blood, which then gets sent to the heart. With the lungs working a little harder, it eases the pressure needed by the heart to pump oxygen through the body. This gives the heart a bit of a break, making both your lungs and heart more efficient throughout your daily activities.
Helps You Lead a Healthier Lifestyle
Living a stressful life makes it more difficult to lead a healthy lifestyle. Cooking healthy food at home, doing things that you love and fitting physical activity into your day are harder to do when you live a high-stress life. But neglecting these things can put your health at risk. Some people respond to stress by overeating, smoking, or drinking alcohol – all of which increase your chances of developing heart disease and stroke. Taking the time to practice Savasana along with your slow, deep breaths helps you to reduce stress, calm your nervous system, and think more clearly. Overall, practicing Savasana can help you make healthier choices.
It is recommended to practice this pose for five minutes for every thirty minutes you have spent practicing the asanas/physical poses and movements of yoga. But remember – you can take this practice off your mat and learn how to do this throughout the day, too, helping your heart stay healthy all day long.
Disclaimer: The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have regarding a medical condition. Do not disregard professional medical advice because of something you have read in this article.