Finding Freedom on Your Yoga Mat! Presented by: Cheryl Killilea- - - PDF document

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Dec 31, 2023 217 likes •320 views

Finding Freedom on Your Yoga Mat! Presented by: Cheryl Killilea- Owner of Changing Lanes Fitness & Nutrition LLC NASM Personal Trainer/Nutrition Specialist & 140 Hour Trauma Informed Certified Yoga Instructor 1 How are you taking

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Finding Freedom on Your Yoga Mat!

Presented by: Cheryl Killilea- Owner of Changing Lanes Fitness & Nutrition LLC NASM Personal Trainer/Nutrition Specialist & 140 Hour Trauma Informed Certified Yoga Instructor

How are you taking care of yourself right now?

 Thought joggers: What do you do daily for self care? What do you do to fill your cup? What activities nurture you? 1 2

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Yoga Breathing- Pranayama

 The regulation of prana

(life force/vital energy)

 The better you breathe

the more vital energy moves through you.

Ocean-Sounding Victory Breath (Ujjayi)

 Calms and energizes- brings us into balance  Activates the parasympathetic nervous system

 The parasympathetic nervous system predominates in quiet “rest and

digest” conditions while the sympathetic nervous system drives the “fight or flight” response in stressful situations.

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Mudra’s

 Positive hand gesture that produces joy and

happiness

 Guides energy flow to specific areas of the brain.  Should be held for at least 2minutes

Ganesh Mudra

Boost self-esteem and self-confidence
Provide inner strength for overcoming obstacles
Help relieve stress
Increases mood and keeps one motivated
Builds courage

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Meditation

 Meditation is the practice of

thinking deeply or focusing

ne’s mind for a period of time.

 There are many forms of

meditation, the ultimate goal is a feeling of relaxation and inner peace, which can improve mental health.

Meditation Apps

 Calm  Headspace  Insight Timer  Aura  Smiling mind  Abide  10% Happier  Stop, think & Breathe 7 8

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Guided Meditation “Just Show up” By Scott Stabile Mantras-Affirmations

 Mantra= word or sound repeated to aid

concentration in meditation.

 Peace  Love  Breathe

 Affirmation= positive statements that can help

vercome self-sabotage and negative thoughts.

 I am whole and perfect the way I am  I am worthy of love and acceptance

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Yoga asana (body posture/pose)

 Awareness on our physical body  Relieves stress  Reduces muscle tension, strain,

and inflammation

 Sharpens attention and

concentration

 Calms and centers the nervous

system.

Twisting asana’s

 Twists help open up the chest, shoulders, and

back which helps decrease any feelings of anxiousness.

 Twists can also increase blood flow to your

digestive system

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Hip Openers

 We store a lot of tension, trauma,

stress, and anxiety in our hips. When we are put under stress,

ur bodies respond by tightening

and clenching.

 Trauma causes a huge

compression or tightening of hips.

Shiva Linga Mudra

 Overcome times that

test our strength and resilience

 Energizes the body  Promotes self

confidence

 Relieves stress  Calms the mind  Improves intuition 13 14

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Meditation “The Mountain” By Jon Kabat-Zinn What are 1-2 actions steps you can take today/this week to bring more balance to your self care or wellness routine?

 Thought joggers: What can you commit to doing? Who can be your accountability

partner?

How will you monitor your progress? 15 16

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Breath of Joy

 Awakens the body  Temporarily stimulates

the sympathetic nervous system

 Increases oxygen levels  Release of pent up

tension

Questions- Comments?

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