does few years saw a wonderful TED talk by Amy Cuddy, a researcher at the Harvard one that studies the body language, called “. your body language shapes who is” over its half-hour presentation, Cuddy reveals that changing our body language, we can change not only the perceptions of others of us but also our perception of ourselves – and even our own body chemistry.
But how? Research Cuddy suggests that by practicing “poses of power,” or postures that expand, open and literally take up more space, our thoughts, feelings and even hormone levels transformed, that makes us feel more powerful in control and relaxed in any situation.
It occurred to me that there are certain yoga postures that allow us to open, expand and high, stable and strong foot. With this in mind, I have developed a series of four pose to practice in the morning before any event high pressure, such as an interview, the new social situation, examination or commitment to public speaking – and I have to say, it has been serve me well ever since!
These are the four attitudes you need to know:
Mountain Pose (Tadasana)
A great starting position for any yoga practice, Tadasana teaches us that we must always stand :. Tall, strong and confident and laid-
To do this pose:
- Stand on top of the mat with your feet about hip distance and parallel to each other, fingers pointing forward.
- Engage calves and thigh muscles, knees slightly up feeling as it does. Engage your core, and check that your pelvis is in a neutral position and not slightly tilted backward or forward.
- Lift your chest slightly, move the shoulder blades down your back, shoulders and allow to widen.
- Keep your arms and fingers slightly engaged with palms facing forward, and let it hang beside his torso.
- lengthen your neck and keep your head centered directly above the pelvis, with the chin parallel to the floor.
- stay here for 10 deep breaths, feeling the confidence and the flow of energy from the soles of his feet to the top of his head.
Warrior II (Virabhadrasana II)
“warrior” of yoga poses do exactly what they sound like they should :. Develop strength, confidence and fierceness
To do this pose:
- From Tadasana, step right foot back to your feet are three to five feet away. The heels are in line with each other.
- Turn right foot out so that it points toward the long end of the mat (about 90 degrees). Your left foot should be facing the front of the mat, turning slightly to the right (about 10 degrees).
- Raise your arms so that they are straight and pointing to each side of the body, make sure that your hands are in line with the shoulders and the shoulders are relaxed.
- turn your head to the left, and put your eyes on the tip of his left middle finger.
- Take a deep breath and exhale, bend your left knee and slide your body to the left until the left knee is directly over the ankle.
- Take 10 deep breaths here and see how balanced, strong and focused his body and mind feel. Then switch sides.
goddess pose (Utkata Konasana)
This position is more or less the definition of open, strong and expansive – because what is more powerful than a goddess
to do this pose:
- From Warrior II, straighten the bent leg , release your arms and turn your feet to face the long side of the canvas and parallel to each other again.
- Step feet on four feet away and then back to their feet so that both sets of fingers are pointing toward the corners of the mat.
- Bend your knees until they are directly over the toes, then lower your hips until your thighs are parallel to the floor, or as far as you can.
- Inhale and then raise your arms above your head with your palms facing forward. As you exhale, bend your elbows and lower so they are at the same height as the shoulders, and at an angle of 90 degrees.
- see that your shoulders are down and away from your ears, your head is centered over your pelvis (and not protrude forward) and then look at a point in front of you.
- Take 10 deep breaths in this position, focusing on the combination of expansiveness and firmness this position requires, and then return to Tadasana.
tree pose (Vrksasana)
End your session with this position of equilibrium that cultivates concentration and us recalls that have the strength to keep trying -. Even if we fail or fall
To do this pose:
- From Tadasana, press your toes, the heels and toes firmly on your carpet, as if the roots down, until you feel balanced and grounded in this posture.
- When ready, bend the right leg and bring the sole of the right foot of her inner left thigh. Involve your left quad and press your left foot down firmly.
- Look at a point a few feet in front of you, and once you find the balance, inhale and bring your arms above your head.
- You can bring your palms over your head, keep your hands on your shoulders with palms facing each other, or my favorite: Extend your arms up and out at an angle of 45 degrees to his shoulders, making his chest and as wide and open as possible arms.
- Remain in this position for 10 breaths, feeling the balance, strength and concentration that you are able to do.
Some of these positions require some strength, balance and flexibility, so if you find this difficult sequence or losing balance while trying to not worry! Making the poses “perfectly” is not necessary; the point of this practice is to teach your body you feel safe, open and strong, so that your mind can learn by example.
Teresa is a freelance writer and yoga teacher currently living in Sri Lanka. She loves to write about policies, ideas and practices that promote the health of the planet and create healthy people.
This article was originally published on thealternativedaily, Read the original article here
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