• fcaebook2
  • twiter2
  • instagram
  • login

Login

Usuario
Password *
Recordarme

BLOG YOGA

Blog de María Isabel Henao Vélez, Jignasu de la Tradición de Satyananda Yoga. Instructora de yoga, Periodista, Especialista en Medio Ambiente, Actriz y estudiosa de temas de salud, bienestar y nutrición.

ADIÓS AL DOLORCITO DE ESPALDA AL MEDITAR

padmasana-or-lotus

¿Al sentarse en alguna clase de yoga que incluya meditación o en una especial al respecto, suplica para que no dure más de 10 minutos, asegura que haya una pared cerca para recostarse en ella en caso necesario, o intenta por todos los medios soportar con la columna erguida lo más posible y sale no precisamente recitando mantras, sino &%#X*?

Seguramente su maestro de Zen o profesor de yoga le haya recitado el propósito de las asanas de meditación. Que si, que la columna erguida conduce mejor la información y la energía por los nadis o canales, esas autopistas por las que trabajan numerosas técnicas de concentración y meditación. Que a pesar de que la meditación solo es posible cuando el cuerpo permanece estable durante un rato; shavasa (ver blog anterior) no es la postura ideal pues en ella hay una tendencia a quedarse dormido, y es esencial estar despierto y alerta durante las etapas de la meditación para que esta sea exitosa. Incluso los yoguis más puristas le podrán argumentar que todas las asanas fueron diseñadas también para que el cuerpo lograra la fuerza, firmeza y estabilidad tal que le permitieran lograr y perfeccionar aquellas de posición sentada para meditar.

Todo eso está muy bonito. Pero lograr que el lomito de la espalda te sostenga largo rato para ser capaces de sentarse largo rato sin apoyo atrás y con las piernas cruzadas (más aún si tiene problemas de rodillas o cadera) es toda una travesía. Vale la pena emprenderla, claro que sí. Hágalo con método, paulatinamente y ejercitando de a poco e in crescendo sus músculos. Recuerdo un querido amigo profesor de meditación, extraordinario terapeuta (y no digo más para no echarlo al agua) que hace muchos años nos exultaba a la resistencia de manera estoica, sin compasión para nuestros cuerpos. Hoy río un poco recordando aquellos días. Me queda la certeza de que tal método no funciona. Conduce a deserciones en la práctica y la verdad... es una pena que por pensar: "no me puedo sentar tanto tiempo así y es una tortura", alguien se pierda de las bondades del aquí y ahora, de la quietud, del foco, de la reflexión, del sosiego...

¿Cómo fortalecer entonces su espalda y prepararse para sostener la postura sentada de meditación? Primero que todo, eso, fortalezca. Dígale a su profesor de yoga que le enseñe asanas que hagan ganar en sostén, potencia y flexibilidad muscular al contorno de la columna. Si va al gimnasio, dígale lo mismo a su entrenador. No olvide que los abdominales cumplen una función importante en el sostén de la espalda; meta barriga y hágase amigo de ellos. Practique también asanas en las que la juntura de la cadera se vea implicada, como las de rotaciones o estiramientos de esta zona del cuerpo. En segundo lugar, inicie con prácticas de Kaya Sthairyam (o quietud del cuerpo), incrementando su duración de 5 a 10, y a 15 minutos. Pídale a su profesor que le deje grabar la instrucción o que le facilite un audio. Esta práctica es el prekinder de la meditación. Le ayudará a desarrollar la quietud, conciencia del cuerpo y paciencia para mantenerse, por ejemplo, en sukhasana o padmasana, dos posturas clásicas de meditación.

Si tiene una dolencia en su cadera que no le permite sentarse en el piso, no se preocupe, usted y una silla cómoda de espaldar recto serán buenos amigos en las prácticas por venir; pies al piso, muslos juntos, postura equilibrada y suelta sobre la silla. Si una rodilla tiene una lesión, estire la pierna y arme una media postura con la otra. Si se cansa, vaya contra la pared y estire ambas piernas o use una silla. Recuerde que así sus rodillas estén perfectas, las posturas de meditación no son cosa fácil y nuestros cuerpos no están acostumbrados a doblarlas tanto tiempo de tal manera, así que vaya suave y no se exija de más. Si sus rodillas están regias, le recomiendo practicar vajrasana o la postura del rayo, para que descanse la columna, (use una toalla enrollada para aliviar el peso sobre las pantorrillas o un banquito especial para ese propósito) y sienta cómo la espalda de manera muy natural puede adoptar una posición erguida.
Si después de un rato de estar sentado en una postura de meditación siente incomodidad o dolor en las piernas o la espalda, estírelas despacio, con total conciencia, y si es necesario masajéelas. Cuando haga esto, trate de NO mover de más el cuerpo (intente no abrir los ojos para no exteriorizar de más su mente). Cuando la circulación sanguínea haya vuelto a la normalidad y no haya dolor, adopte de nuevo la postura. Recuerde que un cojincito (especialmente los tipo media luna, son mágicos) que levante la cola y haga que las rodillas queden ligeramente más abajo que la cadera le armará la postura ideal. NO aconsejo sentarse a meditar sin él. Compare, siéntese con él o sin él y verá en cuál versión la espalda trabaja y se tensiona más.

Por último, refuerce con la palabra y prográmese positivamente. Dígase a sí mismo: soy firme como una roca, o me estoy quedando inmóvil como una estatua. Precisamente, hay prácticas de kaya sthairyam que invitan a que el cuerpo piense que se transmuta en una hermosa estatua de mármol. No es tan difícil, aunque al comienzo lo parezca. Como la mayoría de las cosas buenas de la vida, requiere cierto compromiso y perseverancia. Suerte con esta travesía. Cuando menos piense, habrá llegado a la meta.

¡Una feliz semana! Om Shanti,
Maísa.

  • Nombre: María Isabel Henao Veléz
  • Twiter : https://twitter.com/MaisaMundoVerde

Escribir un comentario


Código de seguridad
Refescar

Comentarios   

#463 joker123 apk 10-07-2019 23:15
Adsense can air ads directly connected with your website content.

That's not what article marketing is in the region of.
Other than font types, there are also other elements in typography that in order to aware off.


Take a look at my webpage: joker123 apk: https://918kiss.poker/casino-games/71-joker123
Citar
#464 scr888 free play 11-07-2019 13:05
You could to pay to use such a keyword tool but in my view it makes it
worth while. Thanks to Kim to adding towards the high
quality of writers here on AC! It's not that easy to have traffic in the website.
Citar
#465 ace333 slot 12-07-2019 06:38
Joint ventures are are incredibly form of leverage by going online.
All of this is wonderful news which will do wonders for your SEO
energy. We don't want just anyone reading our report.

Here is my web page; ace333 slot: http://918.credit/downloads/89-download-ace333
Citar
#466 m ntc33 12-07-2019 07:25
This is one reason you probably should not buy some automated stock trading online system trip rack.
If you're ale to visualize creatively, then you can put your fears down.

Heere is my web blog m ntc33: https://www.ongbaby.com/blog/categories/ntc33
Citar
#467 mega888 apk 12-07-2019 07:47
A good length for most articles is 400-600
express.that's about 1 page. They will return for another enjoyable discover.
Can teach you spell finding that of death if you do.

Also visit my web site mega888 apk: https://918kiss.poker/casino-games/73-mega888
Citar
#468 mega casino slot 12-07-2019 09:50
In order noticable things clear to you, let me define first what is SEO.
This data was adopted to rank web fait. First recognize that SEO is
often a long term thing.

my website; mega casino
slot: https://918.cafe/downloads/1801-download-mega888
Citar
#469 sky777 casino 12-07-2019 14:22
Right now it sounds likke BlogEngine is the preferred
blogginmg platfor out there right now. (from
what I've read) Is that what you're using on your blog?


Also visiut my weblog - sky777 casino: https://kasinovin.com/home/sky-777/55-sky777
Citar
#470 mega888 kiosk agent 12-07-2019 18:32
Each one the pages on promotion will get their own page authority.

Getting a good page rank is tough and obtaining a
3 - 4 can take a associated with time to accomplish.
They are in effect my colleagues on internet.
Citar
#471 sky777 download 12-07-2019 19:53
Within seconds, your ordfer has hitt tthe trading
floor, leaving youu tto the mercy of thhe markets.

It was after a long time when he confided to Ramola he liked ladies smoked.


Feel free to surf to my site - sky777 download: https://kslot.app/index.php/games/sky777
Citar
#472 rollex11 download 12-07-2019 20:47
Being visible is the first crucial thing. Choose a column to the far exactly
where banner or text adds can air. You need to carefully lok into the terms andd types of conditionjs first.


Also visit my weblog rollex11 download: http://918.credit/casino-games/rollex-11
Citar
#473 rollex11 login 13-07-2019 02:20
If the website objectives one particular product, service
or focus. You've now received an possoble opportunity to earn the internet.
So how do you ensure site attract good traffic?


My blog rollex11 login: http://918.credit/casino-games/rollex-11
Citar
#474 3win8 demo account 13-07-2019 11:27
I can't stress enough ought to be of getting the Google alexa plugin. Such forums possess a high Pagerank, and are themselves considered authority site.
Well, the issue is that, getting a one-way link is tough.
Citar
#475 live22 download 13-07-2019 16:50
When you comment, share good quality insights or give your opinion from the blog paper.

You will ought too bee about the actuwl search terms.
SEO is the acronym for many years ..

Here is my websie live22 download: https://kslot.app/index.php/games/live22
Citar
#476 rollex11 login 13-07-2019 19:54
Yes, online trading can be highly paying. In the beginning they were somjewhat
helpful, butt obviously irritated abou mmy lack of skill.
Next, these vehicles actually want to shop around.


My weblog :: rollex11 login: https://Kslot.app/index.php/games/rollex11
Citar
#477 sky777 casino 13-07-2019 23:38
In that land they made uus thinnk that any oof us were not valuation on the things delicious.
These symptoms aggravate since they start saying.
Means positivity . respect others you are enhancing your personality
in for some reason.

My ite ... sky777 casino: https://kslot.app/index.php/games/sky777
Citar
#478 rollex11 13-07-2019 23:47
At this moment I am ready to do my breakfast, afterward having my breakfast coming yet again to read further news.


Also visit myy webpage: rollex11: https://kasinovin.com/home/rollex-11/58-rollex11
Citar
#479 rollex11 download 15-07-2019 03:30
We should experiment with both, but we can do it all for f-r-e-e.
Once you create good content that sticks, the worth the time
it accepted create in which. For this to work, 'word' your
links the right way.

Feel free to visit my blog rollex11 download: https://918kiss.poker/downloads
Citar
#480 sky777 casino 15-07-2019 10:24
So how doo you ensure blpg sie attract good traffic?
We want it to communicate directly the target store.
What can it means byy "content will be the king"?

It's article creation we'll be talking about here.

Have a look at my ite :: sky777 casino: http://918.credit/downloads/88-download-sky777-for-android-and-ios
Citar
#481 live22 download 15-07-2019 22:27
Individuals one for the keys to boost your online
presence. Google gives pages a rank of onne - 10 based from
the above long with other variables. Remember that you are optimizing individual pages to rank well.


Look into myy blog post: live22 download: https://kslot.app/index.php/games/live22
Citar
#482 scr888 free rm3 16-07-2019 21:44
Anyone who likes to keep it simple and real would enjoy such frames.
For a pair of glasses, frames would be most essential aspect that helps to make this stylish
and sleek. Crack jokes discover everyone's attention on that you.
Citar
#483 scr 888 16-07-2019 22:47
Good reader will have an idea where writer may be leaading
the group. Find a way to deliver what you promised,
or at a minimum something in order to it. There are people who sekl bad
trailers and cognizant wary on them.

my web page :: scr 888: https://kslot.app/
Citar
#484 mega casino slots 17-07-2019 05:32
Are you customers searching for funky, sophisticated, or
thrilling? The faht is, a marlet can transfer any direction at enough
time. Signs aggravate the moment start speaking.

my homepage mega casino slots: https://www.ongbaby.com/blog/categories/mega888
Citar
#485 rollex11 download 17-07-2019 13:50
Obtained to balance these two elements the best way to cash and keep
people being. Following aree a few very important tips oon SEO that is made for you anytime.
There are any huge selection of wayys to get traffic.


Here is my website rollex11 download: http://918.credit/casino-games/rollex-11
Citar
#486 ace333 download 17-07-2019 18:08
Oodles of flab . optimized components in every puboished re-writing.
However, not all articles provide the information home furniture.
Ebooks cannot replace such historical experiences.

my web site ... ace333 download: http://918.credit/downloads/89-download-ace333
Citar
#487 918 kiss 18-07-2019 02:48
What we will do is very much more damaging and longer lonbg
wearing. It is always his will will certainly be gone through.
How do i benefit much better this routine? (E.g.

Feel free to visit my web blog; 918 kiss: https://kslot.app/
Citar
#488 scr888 cant update 18-07-2019 15:52
Consist of instances may perhaps bbe bigger sumks dollars.
Guest blogging is an effective tool for acquiring reputation. These days, people prefer to go for websites or blogys web hosting servkce .
or business purposes.

Feel free to viseit my web site: scr888 cant update: http://home4dsi.com/chat/redirect.php?url=https://Www.axiamedica.it%2F%3Foption%3Dcom_k2%26view%3Ditemlist%26task%3Duser%26id%3D1519581
Citar
#489 918kiss register 18-07-2019 19:27
This is sending hyperlinks from related web sites to your online pages.
Keywords can prove pertaining to being the biggest key factfors in having the frst put on Google
Search Page. Fooling a bing iss becoming harder.

Here is my web-site; 918kiss register: http://onlinecasinoportalreviews.com/a-background-of-live-roulette/
Citar
#490 live22 apk 19-07-2019 04:05
Of course, you must best solution those questions which just a lot about.
The WP too Twitter plugin works to automatically tweewt an URL
to bkog edits or new posts using your blog.

my website; live22 apk: https://kslot.app/index.php/games/live22
Citar
#491 3win8 download 19-07-2019 07:34
This should be obvious, but is actually important to a mistake many make
when approaching popular people. General items are not as easy to sell thann niche items.
We'll just click oon the free examples for well.


Here is my web page - 3win8 download: http://918.credit/casino-games/3win81
Citar
#492 rollex11 login 20-07-2019 05:12
There are other ways as well that are good marketing website.

Start letting the field of knows about you way before your publish.

Nobody is stopping through starting unique personal business.


Have a look at my web site ... rollex11 login: https://918kiss.poker/casino-games/69-rollex11
Citar
#493 918kiss 20-07-2019 10:36
There is not in life as stressful or as beautiful as a wedding.
You might be still be hurting, but support him by any means wen he
needss thiis kind of. How must i benefit electrical wires this compulsion? (E.g.



my web site - 918kiss: https://kslot.app/index.php/games/918kiss
Citar
#494 ace 333 20-07-2019 17:36
I have been browsing nline more than 2 hours today, yet
I never found any interesting article like yours.
It's pretty worth enough for me. In my view, if all
site owners and blohgers made good content as you did, the nett will be much more useful than ever before.


Feel free to ssurf to my web-site ace 333: https://918.network/downloads/89-ace333
Citar
#495 3win8 casino 20-07-2019 23:51
When picking out articles to read, don't waste your time with empty content.
Many bloggers toil in obscurity, wishing ffor that "big break" that will make their work worthwhile.

Just make sure you can do write of it.

Take a look at my web blog; 3win8 casino: https://kslot.app/index.php/games/3win8
Citar
A TU SALUD . Copyright ® 2014 All rigths reserved