I hear all the time the struggles you have on a daily basis. With endometriosis, PCOS and other pelvic pain. Not only are you struggling with this, you also try to have a normal life with jobs, family, children and friends. Some of you have long working hours, hard jobs, giving all you can to your job and family. What is then left for you, I sometimes think.
I got an email from a lady that asked me if I could record a video for this. That will help to cope for a hard day´s work, giving to others, maybe at work but also at home. So I put together a video for all of you women that needs some energy before starting your day, but also connect to your heart, so you do what´s best for you and give some self love to yourself.
A Yoga sequence that gives you energy and helps to connect to your heart.
This is a yoga sequence that will take around 15- 20 minutes. It´s good for you that has little time. The best is to do it in the morning before anything else.
This yoga sequence will give you:
The yoga sequence:
Start to sit in easy pose. Just feel that you are relaxed, dropping your shoulders, relaxing your jaw and close your eyes. Your hands on your knees with the tip of the index finger touching the tip of the thumb, the palms of the hands facing up. Try to have your eyes closed as much as possible. Just take a couple of deep breaths all the way down to your lower belly.
1. Breathing through right nostril.
Now place your left hand to the left of your face and block the left nostril with the thumb the other fingers pointing straight up. Or you can use your index finger to block if that´s easier for you. The right hand is on your knee in gyan mudra. Relax your shoulders and breathe long and deeply through the right nostril. Just focus on the breath and also keep your focus in the third eye point. This breathing technique helps to energize your body. It activates the sympathetic nervous system that gives you energy. Better than taking a cup of coffee! ☺ 2 minutes
To end, inhale deeply and hold the breath, bring down your hand. And slowly exhale. Rest for a minute and noticing how it feels in your body right now.
Benefits: Activates the sympathetic nervous system that will help you to get more energy, more alert and clear in your mind.
2. Butterfly stretch
Sit in easy pose
Bring the soles of your feet together. Hold on to your feet, and bend forward at your waist, bringing your head toward your feet. Hold this position and breathe long and deeply. All the way down to your belly.
If you find this pose too difficult I have some modifications for you, as I always have in my online courses:
Sit in this position for 1-3 min. And as you end you inhale deeply and slowly come up again and rest for a couple of minutes.
Benefits: Helps to increase the blood circulation in the pelvic region and the pelvic muscles to relax.
3. Spinal flex
Grasp your ankles with your hands. Inhale as you flex your spine forward and lift your chest up, arching your back forward. Exhale as you flex your spine backward and tilt your pelvis back.Keep your head and chin level, keeping your neck relatively still. Continue in this rythm for 1-3 minutes.
To stop inhale deeply and relax. Take a few deep breaths.
Benefits: Good for the back, opens up the ribcage and is also good for the breathing.
4. Shoulder rolls
The last yogapose before we end with a short mediation is shoulder roles. Bring up your shoulders close to your ears, and as you inhale start rolling your shoulders back and down. As you come down exhale, rolling forward and up. If you have problems with your shoulders, you can make smaller circles. Continue this movement connected to your breath. Remember to breathe long and deeply. Relax your jaw and just let your shoulders roll in big circles. To end: Inhale deeply and pull up your shoulders as high as you can, almost so they touch your ears. Hold your breath. And slowly exhale. Sit and relax with deep breaths.
Benefits: Helps your muscles in the shoulders to relax.
5. Calm heart meditation
We are going to finish with a meditation that is called Calm Heart. It´s a meditation that is really good to do if you need to calm down or have high anxiety. It adds clear perception to your relationships with yourself and others and makes you come close to your own heart.
This is how you do it:
Sit in easy pose or on a chair with your spine straight. Place your left hand on the center of your chest at heartlevel. The palm of the hand is flat on your chest and your fingers are horizontal and pointing to the right. Raise your hand to your right side as giving a pledge, the palm faces forward. The tip of the right index finger touches the tip of the thumb and rest of the fingers are straight. Keep your elbows relaxed and your shoulders relaxed.
Now focus on the flow on your breath. Breathe long and deeply, down to your belly. As you have inhaled hold your breath in slightly, as long as it feels comfortable for you. Then exhale slowly and gently, and as you have exhaled hold the breath out. And continue breathing in the pattern. 3-5 min
To end: inhale deeply, hold the breath and take down your hands, place them on your knees, and exhale. And sit for a few moments and relax.
Benefits: This meditation makes you calm, decreases anxiety and helps to connect to your heart. A great meditation before you need to take important decisions.
I hope you like this poses and try to do them at home the first thing you do in the morning. I´d love to hear how these poses work for you so please comment below or if you have any questions.
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Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”