is nothing that we can do to bring them back. We talk to them anyway, and remind their spirits that we love them. We always will. We do our best to trust that they are at peace and accept their transition from the physical realm. We do our best to say good-bye even though we will never forget how they continue to touch our lives after they are gone.
The sensation of loss and grief is most noticeable in the heart or chest area, the location of the heart chakra or air energy center. We may not be able to undo the sudden loss of someone we hold dear. However, we can use a few yoga techniques to aid in coping with the grief, to aid in healing and to help us mend our broken hearts.
Technique #1 – Slow Even Breathing
Breathe in through the nose for a silent count of three. Breath out through the nose for a silent count of three. Pause briefly between the in and out breaths. Fill the lungs slowly from the bottom to the top, and empty from the top down. Practice for 1 to 3 minutes several times a day.
Technique #2 – Chest Expansion
In a comfortable seated position with the spine tall and the jawline level, extend the arms straight out in front of the chest to shoulder height. Turn the palms of the hands to face each other. As you gradually inhale, float the arms open wide and back to gently lift the chest, keeping the arms at or slightly below shoulder level. As you gradually exhale, float the arms back to the starting position. Repeat 8 to 10 times, as is comfortable. You can include Technique #1 with this technique.
Technique #3 – Seated Cat Stretch (See photo insert)
In a comfortable seated position in a solid chair, plant the feet on the floor in front of you directly under the knees. Place the hands on the tops of the thighs. As you gradually inhale, arch the front of the spine forward, roll the shoulders back to lift the chest and raise the chin. As you gradually exhale, round the back of the spine, roll the shoulders forward and tuck the chin. Return to neutral to complete the round. Practice 8 -10 rounds.
The above techniques can be practiced daily. They help to loosen tight chest muscles, improve breathing ability and strengthen the postural muscles of the back. The techniques also help to calm the thoughts of the mind and ease depression. Always listen to your body. Practice at a speed and repetition that feels safe and comfortable. Never force through any pain. Even the pain from the death of a loved one must be approached with patience, compassion and tenderness. My heart goes out to my friend and her family during this time of deep grief, and to her son, now laughing along with the divine spirit at our limited understanding of physical and spiritual life.