15 SEATED MED­I­TA­TION

Yoga Journal - - Practice Well -

Roll up to a cross-legged seat, and open your arms so they are par­al­lel to the floor, palms fac­ing up. Firm your tri­ceps, then be­gin to flip your palms, down­ward then up, cre­at­ing a rhythm. Do this for at least 2 min­utes, in­creas­ing the length of this ex­er­cise by 30-sec­ond in­ter­vals as you build strength. It should feel chal­leng­ing to keep your arms par­al­lel to the ground; this ex­er­cise is de­signed to help you men­tally pre­pare for la­bor. Once you’re fin­ished, rest your hands on your thighs.

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