Monday Meditations Part 2: Hatha Yoga
May 4, 2009 by dr. lam · 4 Comments
Hatha yoga is a discipline that focuses on the movement of the mind rather than the body. As most of you know, I started doing yoga several times a week about 3 months ago, and it is one of the best things that I could do for my body and mind. Hatha yoga focuses on using your mind to relax and control your body. It is also known as the “body scan” technique since you use your mind to wash over each part of your body one at a time. It is a powerful exercise and one of my favorites if not my favorite.
When I encounter nervous patients, I use this exercise as the middle of 3 as I need to. I start with the breathing exercise and call it quits there if that is sufficient to get someone relaxed. If not, I move onward to the body scan to help them relax each part of their body going from one muscle group to another. I then work with them on a visualization exercise if they need it. I think some of you remember the beach visualization exercise I did. I actually helped another patient of mine who was a professional ballet dancer in youth return to her days of glory on stage through this exercise. Okay, that is another meditation so let’s return to our hatha yoga exercise.
With this meditation, you can either stay seated or you can be fully recumbent (just don’t fall asleep!). If you are in a cool place, make sure that you have blankets or whatever you need to make sure you stay comfortable and warm during the meditation. The video I shot will help guide you in this exercise but for those who cannot watch the video or choose not to do so, let me summarize what I would like you to do.
First, calm your breathing and focus again on the primal breath. Allow yourself a minute or two to just focus on the breath and your breathing, naming each breath as it goes in and out. Then center your mind on each of the following body parts. Begin on your forehead and allow yourself to sweep your mind back and forth over each body part and allow yourself to start to relax your muscle and let go of the tension. Repeat that same exercise as you move from your forehead to your nose, left cheek, right cheek, jaw (let your jaw go lax), neck, spine, right shoulder, right arm, right fingers, left shoulder, left arm, left fingers, chest muscles, abdomen, pelvis, right thigh, right leg, right toes, left thigh, left leg, and then left toes. Bring your focus back to your breathing as you finish your meditation.
Namaste.