“Discover how movement restores inner calm” ~Crystal Wind

If you absorb a room before anyone speaks, your body often keeps the score in hips, belly, and back. This refreshed look at ten accessible poses is less about perfect form and more about giving a sensitive system a way to ground, release, and come back to itself. Read on if yoga has felt too hard, too public, or too much, and you still suspect it might help.

Read Time: 8 min | Exclusive Publication | Crystal Wind News Service | 

Today I'm revisiting a past post from 2022, on yoga and the incredible benefits a regular practice can have for everyone, but especially anyone of a Sensitive nature.

Many Empaths come to find huge benefits in practicing yoga on their journey through life. It is something that reaps huge benefits when practiced regularly within the mind, body and spirit.

Any of you who has been reading my blog for a while, may know that I'm a yoga geek. I believe in it so much that back in 2011 I jetted off to India to do my yoga teacher training, because I wanted to learn as much as I could about it.

Yoga is a lifelong practice that is continuously revealing. And what I mean by this is, by consistent practice not only does it work to heal ailments of the body and mind, it really does work to expand consciousness.

One of the many things yoga has taught me over the years is we all have to practice it in our own way. What works for one won't work for another.

Not only do we have to adapt poses for body shapes and limb lengths, we have to find a way of practicing that suits our personality and energy levels. This is the case for all levels of yoga from beginner to advanced.

That said, for the Empaths of the world, we all tend to hold certain stress emotions in similar places, especially around the solar plexus, the lower back and within the hips and thighs. This often leads to problems in those areas.

And this is where yoga can help.

There are certain poses that work brilliantly for the releasing stored tension held within the body. They can also work as an excellent tool for grounding. And one thing all Empaths need is to get grounded.

I have found the following yoga poses both soothing and releasing, and also work as mind distractions.

I am not saying that being distracted is always a good thing but, at certain times, Empaths need to have their mind taken off what they feel, especially external energy and emotions, and this is where some yoga poses can help.

The following poses are attainable by most people and fitness levels and don't require super-strength or flexibility. But they work well for Empath traits.

When new to yoga, start with holding the poses for 3 to 5 breaths or 5 to 10 seconds. At no point should you feel pain in any of these poses (apart from slight discomfort in the belly of the muscles as they stretch or strengthen). If you feel any pain back out of the pose.

1. Tree Pose

This is such a special pose. The Tree is both balancing and soothing. Most importantly, it is ncredible for grounding. It is also know to help balance the left and right hemispheres of the brain.

Instructions: Simply bring the weight into your left leg, raise the right foot and place it on the shin, lower thigh or upper thigh, just never on the knee joint. Hold the pose for 5 to 10 seconds. Repeat on the other side.

Stand next to a wall if you are new to yoga or if you have balance issues.

2. Warrior Pose

This is another grounding pose, that is great for releasing fear and pent-up emotions that are often held within the thighs. It is called warrior for a reason, because it builds strength and helps eradicate fear. It is one of those poses where you feel stored emotions rise up and leave when you are holding the pose.

Instructions: Step your feet apart. Turn the right foot out, left foot in. Raise the arms to shoulder height and slowly lower the right knee, so your thigh is parralel to the floor, making sure the knee does not go over the ankle, as picture shows. Gaze is out over the right arm. Hold for 5 to 10 seconds or as long as is comfortable. Repeat on the left side.

3. Triangle Pose

I find there is something magical about this pose, and I'm not quite sure if I've truly figured out what it is.

Something we all know is that the triangle shape itself holds a powerful connection with the metaphysical. It unites the mind, body and spirit. The triangle is also known to be good for directing energy.

When practicing the Triangle pose, the body goes into positions that it would not generally get into (resembling the triangle). Therefore, it helps release stress from the body parts that generally don't get touched in regular exercise. The pose itself, when practiced, also helps you feel more grounded and peaceful.

Instructions: Step your feet apart, turn your right foot out your left foot in. Raise both arms out to shoulder height and slowly reach out and over to your right side, placing your right hand on your right thigh, shin or ankle, as the picture shows above. Look straight ahead or up to your left arm. Hold the pose and breathe for 5 to 10 seconds. Do the same on the opposite side.

4. Half-Bridge Pose

We can all be guilty of carrying the 'world on our shoulders', and this pose helps in its release. Half-Bridge works as a massage for the thyroid, and helps release the stress held in the front of the body.

When performed in a slow rhythmic manner, it works as a massage for the back. It also helps stretch out the quads where a lot of stressed emotions can be held.

Instructions: Lay on your back and bring your heels in towards the buttocks, slowly raise the buttocks off the floor and push up towards the ceiling, as the picture above shows. Hold the pose and breathe for 5 to 10 seconds. Gently lower. Never turn your head in bridge pose.

5. Beginners Standing or Lying Half-Bow Pose

The Bow Pose has several levels and variations, some of which look almost acrobatic. However, the beginners pose is super-easy to do and works great for releasing stress held in the psoas and quadricep muscles.

Although the picture above is done in prone position, the pose can also be done stood on one leg. This stretch is often used in gym classes and is also known as the quad stretch.

The quads are a muscle group that like to hold onto fear and anger. By regularly stretching them, it helps in releasing those emotions. It is particularly good to perform after the warrior pose. It can be perfomed by standing on one leg or lying on the tummy.

Instructions: Stand on one leg, and collect the left set of toes in your left hand and pull back your foot towards your buttocks. Feel the strtch down the front of your thigh. Repeat on the other side. Or lay on your tummy, and collect the left set of toes in left hand and bring your foot in towards the buttocks. Hold the pose and breathe. Repeat on right leg. As a beginner, stand close to a wall to prevent the wobbles.

6. Gentle Forward Bend

This is another lovely releasing pose. Where you are folding your body over your legs. This helps release the lower back and hamstrings.

My recommendation is to do it with slightly bent legs, especially if you have had any lower back issues (something many Empaths suffer with). This is a pose that can be done standing or seated, but you feel more of a gentle back stretch when performed standing.

Instructions: From standing, bend your knees and gently fold forward over your legs to where it feels like there's a slight stretch, but no strain. Place yoga bricks on the floor, if needed, to 'bring the floor closer to your hands'. Hold the pose for 5 to 10 seconds and breathe..

7. Child/Prayer Pose

This pose is so simple, and it's easy to perform, yet comes with so many incredible benefits. Not only does it work as a great stretch for the whole back, it also gives your stomach a massage as you inhale and exhale with the knees being tucked under the abdomen.

I find this pose works as a good emotional release, especially if you are holding stressed emotions within the abdomen. Being that you are basically wrapped up in your own little world, it also helps you to feel safe.

Instructions: To perform, kneel on the floor, fold your chest over your thighs and bring your forehead to the floor (or a cushion or bloster). Arms at your side or overhead. Knees can be together or apart, whichever is most comfortable.

8. Camel Pose

This is a powerful pose both for stretching and strengthening. It is a back bend that helps to release stress held in the quads and the psoas. Many Empaths struggle with tight psoas muscles.

The psoas muscles are the deepest muscles in your core. They are the only muscles that connect your spine to your legs. During prolonged periods of stress, your psoas is constantly contracted. An overly contracted psoas muscle can be a major cause of lower-back pain. It can also trigger fear and anger.

The camel pose is one of those poses that if you don't like performing it, you really need it.

Instructions: When first practicing you shouldn't go into the full expression of the pose, as above. Instead, from kneeling, place your hands on your lower back and gently push your hips forward as you slightly arc your back and look up to the ceiling. Hold for 50 to 10 seconds or as long as feels comfortable.

9. High or Low Lunge

This is another fantastic pose that helps release both your muscles and emotions. And because it releases stored stress and tension, it works as a soothing pose. It can be performed in different ways, either from standing or kneeling.

It is a great one to practice if your day involves a lot of sitting, as the stretch gets deep into the psoas muscle, which, as mentioned, is often overly contracted in an Empath. The kneeling version of the pose is also great for releasing the quads and any stress held in them.

The lunge is another one of those poses where you can really feel the power of the pose and its benefits. It is a great hip opener, and with regular practice helps build determination.

As a beginner, you are best performing the high lunge, from standing, until your hips open up enough to do the low lunge.

Instructions: From standing step your left foot back. Both feet are facing forward. Bend your right knee so the thigh is parralel to the floor, making sure the knee doesn't extend over the foot. Lift the torso so that you can feel the strech in the front of the left leg. Hold for 5 to 10 seconds. Repeat on the opposite side.

10. Plank Pose

I have mentioned the plank pose before in posts , and how good it is for transmuting both stored negative and pained emotions. It also works as a great mental distraction, especially when your thoughts are in a destructive overdrive.

Plank pose helps strengthen the entire body, and is great for building power in the stomach area. As any Empath knows, the stomach area is a major area for over-feeling the emotional energy of others, and it is a place that can quickly become weakened. This in itself is the perfect reason to include Plank Pose in your exercise routines.

Instructions: From a kneeling table top position, step your left leg back and then your right leg back, as the picture shows. Make sure your hands are under your shoulders. If this is too much, bring your knees to the floor, and hold from there.

11. Yoga Breathing and Meditation

I know this is supposed to be just 10 poses, but as the most beneficial part of yoga are the breathing and meditation practices, that are normally performed after, I thought I'd throw them in.

Although yoga itself works as a moving meditation, when performed rhythmically with the breath, a separate meditation and breathwork practice, performed after the yoga exercises can take your practice to another level. Read more on the benefits of breathing and meditation here and here

There are many other yoga poses from which you will benefit, but the above are particularly good for where an Empath tends to store and feel emotional imbalances.

If you have never tried yoga before, you are best to either work with a teacher, in a class or privately, or watch a beginners' instructional video.

I have linked to a beginner's video below which covers all the bases. It does not include all the above poses, but it is a great one to start with.

Chances are, the first time you try it, you may detest yoga. This is completely normal. In the yoga world, it is known that if you particularly dislike it, when first practicing, the more you need yoga.

I hope this helps on your journey.

Until next time.

Diane

Disclaimer: The information in this article is presented for educational and informational purposes only. Views expressed are those of the contributing author and do not necessarily reflect the views of CrystalWind.ca, which makes no claims regarding the accuracy of any content herein.

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