Boston based yoga instructor, Rosalia Fodera, offers some yoga poses to improve digestion, treat insomnia, relieve stress, and benefit one's overall health!
Childs Pose
Legs up Pose
Supine Twist
Malasana Pose
Downward Dog Pose
Standing forward bend Pose
Pigeon Pose
Butterfly Pose
Hold each pose for 1 minute for an effective 10 minute session! (Hold pose for 1 min on each side for supine twist and pigeon pose!)
Beginning Mindfulness and Meditation Tips
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Take a moment to reflect on what things provide the most relaxing and calming feelings for oneself.
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Identify a space at home or outdoors that is relaxing, relatively quiet and consistently accessible.
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Utilize audio/music that reflects the type of relaxation and calming feelings identified in Tip 1.
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Do not create an expectation of what meditation is supposed to be. This can sometimes be overwhelming and result in not beginning the practice.
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Begin with a concentrated effort to focus on the breathe. Utilizing all of the different breathing combinations and holding attention on the breathe for as long as possible. Over time, there should be improvements on how long one can do this.​
a. In through the mouth out through the mouth
b. In through the nose out through the nose
c. In through the nose out through the mouth
d. In through the mouth out through the nose
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- Marcus Dumas, M.Ed.
Providence College Counseling Center
