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Yoga For Anxiety (Contd)
Yoga psychology also suggests many techniques for resolving conflicts, including acknowledging and accepting the conflict in all its depth; recognizing the need for some kind of change; resisting the inclination to act out feelings or to do nothing, exploring alternatives, communicating with others without blaming them, accepting feedback from others; using discrimination in accepting or rejecting alternatives, surrendering to necessary losses, acting with determination, accepting outcomes with equanimity, working calmly on a problem even if a negative outcome, or no outcome, seems inevitable, and letting intuition suggest new possibilities. These strategies are derived from what in Yoga are called the Yamas and Niyamas-the attitudes toward life that are the basis of all Yoga practices.
Trianga Mukhaikapada Paschimottanasana :
Trianga means three limbs or parts thereof. In this posture the three parts are the feet, knees and the buttocks. Mukhaikapada corresponds to the face touching one leg. In Paschimottanasana the back of the whole body is intensely stretched.
Technique
:
1.Sit
on
the
floor
with
the
legs
stretched
straight
in
the
front.
2.Bend the right leg at the knee and move the right foot back. Place the right foot at the side of the right hip joint, keep the toes pointing back and rest them on the floor. The inner side of the right calf will touch the outer side of the right thigh.
3.Balance in this position throwing the weight of the body on the bent knee. In the beginning body tilts to the side of the outstretched leg, and the foot of the outstretched leg also tilts outwards. Learn to balance in this position, keeping the foot and toes stretched and pointing forward.
4.Now
hold
the
left
foot
with
both
the
palms,
gripping
the
sides
of
the
sole
if
you
can
then
extend
the
trunk
forward
and
hook
the
wrists
round
the
outstretched
left
foot.
Take
two
deep
breaths.
5.Join the knees, exhale and bend forward. Rest first the forehead, then the nose next the lips and ultimately the chin of the left knee. To achieve this widen the elbows and push the trunk forward with an exhalation.
6.Do not rest the left elbow on the floor. In the beginning one looses the balance and topples over to the side of the extended leg. The trunk should therefore be slightly bent towards the side of the bent leg and the weight of the body should be taken by the bent knee.
7.Stay in this position from half a minute to a minute, breathing evenly.
8.Inhale, raise the head and trunk, release the hands, straighten the right leg and come to the position.
9.Repeat
the
pose
on
the
other
side,
keeping
the
right
leg
stretched
out
on
the
ground,
bending
the
left
knee
and
placing
the
left
foot
by
the
left
hip
joint.
Stay
for
the
same
length
of
the
time
on
both
the
sides
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