A few days ago, my business mentor told me about a woman, like myself, who fits in exercise in different moments of the day. He explained that this woman was in great shape and was known for her especially firm abdominal muscles. It turns out that years ago as a teen, her mother advised her to pull in her abdominal muscles every time she came to a stop light while driving. This constant practice that took her no extra time gave her great "compound interest" resulting in super toned and firm abdominals.
Well, fellow beginning yogis, you can gain similar cumulative results by fitting in some yoga poses discretely while you commute daily to work on the metro train or if you travel on business by plane. You can do similar work on your abdominals by doing the complete breath and you can refresh your eyes by doing closed yoga eye movements.
About 15 years ago when I facilitated a class at my church that included a chanting meditation technique, one of the men in the class revealed that he chanted omm and aahh aloud on the metro to and from work. What a brave soul! You would not likely catch me doing this as I really don't enjoy people staring or peering at me with raised eyebrows or a startled look. That's why I have recommended discrete yoga techniques such as the complete breath and the closed eye movement. Notice I did not suggest you do a facial yoga technique like the Lion because you may well hear a burst of laughter at best or notice some alarmed glances at you at worst!
What is important here, however, is to notice different segments of the day where you can take advantage of moments here and there to fit in yoga. If you do so daily, you will reap enormous rewards. Instructions for the complete breath and closed eye movements follow below.
Yours for slipping in yoga wherever you go for maximum benefit,
Laura Venecia Rodriguez, the Beginners' Yoga at Home Coach
Complete Breath
Type of yoga pose: Can be done while seated or lying down or even while walking (for super energy!)
Body parts targeted: Chest, diaphragm, and lungs
How to do the technique:
- Sit in a comfortable position on your mat or in a chair with your spine erect.
- Close your eyes to enhance the focus on your breath.
- Pull in your abdomen and exhale until your lungs are empty.
- Begin the complete breath by inhaling slowly and through your nose while expanding and pushing out your abdomen as far as you can. This causes the diaphragm to stretch downward and give your lungs more room to expand and fill with oxygen. This inhalation should take at least 5 seconds.
- For another 5 seconds, continue to inhale through your nose and now pull in your abdomen while expanding your chest. Expand your chest by pushing forward with your breastbone and spreading your ribs.
- Raise your shoulders an inch or two and hold your breath for 5 seconds.
- Begin exhaling through your nose while relaxing your shoulders and chest. Keep your abdomen taut. This completes one round of the complete breath.
Number of repetitions: 3 complete breaths or doing these breaths for up to 5 minutes.
Key benefits from this technique:
- Increases “prana” – i.e., the “life force” or energy in the body and all your organs.
- May increase resistance to colds.
- Purifies the blood.
- Increases clarity and alertness of mind.
- Strengthens and calms nervous system.
Eye Movements
Variation of the Around-the-Clock Eye Movements
These simple around-the-clock eye movements can also be done with the eyes closed. When the eyes are closed, the movements should be more relaxed and gentle. Never force your eyes to look to the farthest extent of their sockets.
Type of yoga pose: Active, can be done seated or standing
Body parts targeted: Eyes, eye muscles, nervous system
How to do the pose:
- Sit in a comfortable position on your mat or in a chair with your spine erect. Or stand if you prefer.
- Keep your eyes closed throughout this exercise.
- Picture a large, ordinary clock in front of you with the numbers 1 to 12 in bold black.
- Look up at the imaginary number 12 on the top of your clock dial and stretch your eyes upward as far as possible in your sockets when practicing this technique.
- Begin moving your eyes clockwise around the imaginary dial stopping for one second at each number. Hold your head straight and motionless.
- When you have finished moving your eyes clockwise starting at 12 and ending at 12, perform the same movements going counterclockwise, i.e., moving from 12 to 11 to 10 and so forth. When you have returned to 12, close and rest your eyes. Pause for a few seconds before repeating the movements.
- Perform the eye movements in a complete circle 2-3 times alternating from clockwise to counterclockwise.
Number of repetitions: 2-3 rotations in a practice session. Can also be done any time of the day to soothe and invigorate your eyes.
Key benefits from this pose:
- Removes tension in the eyes.
- Relieves eye fatigue.
- Relaxes the entire nervous system.
- Strengthens eye muscles.
- Can relieve tension, headache, and eye aches.
