Trail Guide to Restoring the Body
via @huiuh_
Many people are caught in a cycle of rushing from one task to the next, with little time to notice how their body feels. This relentless speed can lead to burnout, decreased mental clarity, and a chronic state of stress.
Incorporating a movement practice that helps integrate mind and body awareness can help cultivate a deep sense of embodiment amid the busyness of life.
Skill Levels
Muscles function in pairs, known as agonists and antagonists. The agonist muscle, also known as the prime mover, is responsible for contracting to create movement. When the agonist contracts, the antagonist must relax and lengthen appropriately. When the antagonist contracts to return the limb to its original position, the agonist relaxes. Think of this as you move through stretches.
Easy
Take an online class: There are many online classes on youtube or social media sites. Find someone you like listening to and follow along, listening to your body as you move through various positions.
Set a timer: To make slow, meditative movement effective, you must stop thinking about how much longer you have left. Set a timer, and forget about time passing at all. Savor every second so deeply you can almost watch it pass. Whether it’s first thing in the morning, during a lunch break, or before bed, dedicating even just 10-15 minutes to slowing down can make a significant difference in the average pace of your life.
Focus Your Breath: Begin your practice by focusing on extending your breath. Take slow, deep breaths, inhaling and exhaling fully. As you breathe, notice the rise and fall of your chest and the sensation of air entering and leaving your body. This focus helps to center your mind and prepares you for the slow movements that follow.
Oppose holding patterns: When your body gets stuck in any pattern, whether that is sitting at your desk or perfecting your golf swing, chronic muscle tightness can pull other muscles out of place and throw your whole system off balance. Find the opposite stretch and do that when you need to create a sense of balance.
Legs up the wall: Turning your legs upside down and resting them against a wall (or just holding them in the air) is a fantastic way to drain any stagnant blood from the lower limbs quickly. It is also deeply relaxing and one of my favorite things to do after a long day.
Medium
Myofascial Balls: Similar to a foam roller, these tools create direct pressure around more specific muscle sections and utilize compression to increase blood flow to tight muscles. Either while your legs are up the wall or after, use a ball or something that can apply pinpoint pressure to any spots that still feel tight.
Foam Roller: Using a rolling device is similar to how massage therapy works with compression techniques. These tools can help by creating dispersed pressure across a muscle. Roll across large muscle groups (back, legs, glutes) to stimulate the dispersal of fresh blood and prevent soreness.
Sun salutation: Do two rounds of sun/moon salutations emphasizing the contraction and relaxation of muscles to promote blood flow and relieve holding patterns.
Hard
Practice Mindful Walking: Mindful walking is an excellent way to incorporate slow movement into your daily routine. As you walk, focus on each step, feeling the contact between your feet and the ground. Move slowly, paying attention to the rhythm of your steps and the movement of your body. This practice not only calms the mind but also helps to improve balance and coordination.