Jenny Davis Yoga Relaxation Meditation - Yoga Relaxation Meditation

About the Videos

Four videos may be viewed from this page.  They include:

Surya Namaskar, Salute to the Sun
Meditation Cross-legged Asana: Sukhasana (Easy Pose), Siddhasana (Adept's Pose), Guptasana (Hidden Pose), Ardha Padmasana (Half Lotus) and Padmasana (Lotus)
Kapothasana, Pigeon Posture Variations
Upavistha Konasana, Spread Leg Posture Variations

The videos show how to move safely and mindfully into, out of and hold the asana.  As practice becomes more advanced, postures should be held longer from 3 to 10 deep full yoga breaths.

Surya Namaskar, Salute to the Sun Vinyasa

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The most traditional of yoga dynamic sequences or vinyasa, comprising of 12 distinct asana performed in a flowing sequence which is repeated to balance the two sides of the body.  The asana are performed mindfully with co-ordination of deep, slow rhythmical full yoga breathing.  Traditionally the sequence is performed slowly, holding each posture for a deep breath before moving on to the next one.  It is a moving meditation, as well as a complete mini-fitness regime which is recommended to be done with the rising of the sun to invigorate, strenghen and relax  the mind and body, in preparation for facing the day ahead with confidence, strength and clarity.  Salute to the Sun should always be practised at an open window, or if weather and environment permits outside in the fresh air, on the beach on the grass or somewhere in nature to heighten the connection to nature's energy, for envigoration of the mind and the body!

As with all yoga practices, beginners should start slowly and work without straining.  Some of the asana within the sequence can be done with gentler variations (these are not shown in this video) for those who are less fit, who may have injuries or medical issues and for pregnancy.  If any of these conditions apply to you, the advice of your expert yoga teacher and attendance at yoga classes is advised before attempting to practice on your own. 

Come and join a yoga class with me to learn how to practise Salute to the Sun.

Kapothasana, Pigeon Posture Variations

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Pigeon posture is well reknowned for being a good stretch for the outer thigh and sciatic nerve so is helpful to maintain sciatic nerve health and helps relieve sciatica if you have it.    Remember as with all yoga asana, work mindfully and with the breath, exhaling as you move into the posture more deeply and inhaling to move out of or release the posture.  While holding the posture, breathe deeply and slowly in and out as you bring your attention to the areas of your body being worked and be aware of mental stillness and releasing negative emotions on the out breath.  Never work to the point of strain or pain.  Movement in and out of the posture should be slow and controlled to prevent injury from twisting or jarring the joints.

Other benefits of Kapothasana are that elasticity in the muscles and tendons of the hips, thighs and knees is developed.  Helps to prevent arthritis and rheumatism in these areas.  It also helps to trim the waist and reduce abdominal fat and trims the legs and hips.  Flexibility of the joints in the legs is developed.
Gentle variations should be attempted first, especially if you have any knee or hip problems - seek the advice of your expert yoga teacher to show you how to modify the posture to suit your level of fitness and experience. 

This video shows the right side version of the posture; always remember to repeat the movements on the other side (as in this case, the left side).

Join a yoga class with me to find out more!

Upavistha Konasana, Spread Leg Posture Variations

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Upavitha Konasana is especially helpful for firming the legs and stretching the hamstrings and inner thighs, as well as limbering and loosening the hip joints.  Working with an elongated spine will ensure the vertebrae are protected and lengthened and spinal elasticity will be increased, especially in the lumbar region.  In women the ovaries are massaged which helps to regulate menstrual flow and hormonal health and balance.

Two variations to the asana, an intense side stretch and intense forward bend are included in this video.

Whatever level of experience and flexibility you have, work the posture mindfully and using your breath.  When moving forward into the posture, exhale deeply; when releasing the posture and coming out of it, inhale deeply.  When working on holding the posture, breathe in and out slowly and deeply - do not hold your breath.  Use the outbreath to soften more deeply into the posture, and the inbreath to release and relax the posture.  Never work to the point of straining or pain and be aware of how the posture affects you mentally as well as its physical effects.

If you are a beginner or pregnant, seek the guidance of your expert yoga teacher for doing easier, gentler variations.

Why not book a place at one of my yoga classes!

Meditation Cross-legged Asana

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Five cross legged meditation postures are shown in this video, moving from Easy (Sukhasana) through to the most physically challenging,  Lotus (Padmasana).  For beginners, start your meditation in the easiest most comfortable posture and when more flexible and able to sit for longer periods, advance through the other postures.  All meditation postures should maintain a straight spine, with core active, by tucking the bottom and tummy towards the spine.  Shoulders should roll back and down, chin parallel to the ground.  The traditional meditation mudra with the thumb and index finger touching to create a circle and the other 3 fingers lightly curled upwards, creates balance and channels energy from the ground up and around the body towards the head. 

The seated meditation postures in this video are traditionally recommened as they create a strong steady triangular base, anchored to the earth and with the apex at the head, channelling energy from the earth to the head and brain, to allow for more deeper and successful meditation.  These postures encourage you to remain awake so that a deep meditation state is possible, rather than the passive sleep inducing lying down positions. 

Note, if you have knee problems and find sitting cross legged too uncomfortable, take up a comfortable sitting position with your back against a wall and legs outstretched or seated on an upright chair.

You can meditate with your eyes lightly closed and your focus inwards towards the centre of your forehead or you can meditate with open-eyes, for more advanced practice.  Closing of the eyes encourages the switching off of the senses and an inwards focus.  Steady the body, steady the mind and deepen the breath.  Focus on one point, either the breath, a mantra or a visual image.  Progress from short meditations of around 5 minutes to longer periods up to an hour. Meditate regularly to release stress, clarify the mind and open the heart.  Your life will be greatly enriched!

Have a look at my timetable for the dates of my next meditation term and the program.