Two Suggestions from Iyengar for Panic-Filled Days

After you excel, excel some more. That will release toxins from the lungs.  Then breath in and see how the breath feels.  Magic! - This is probably the best tip from Iyengar I ever read.

He notices that when people advise to "take a deep breath in", perhaps without knowing they are pointing to a hopeful long exhale that will come up afterwards, but that the real value is on exhaling more than we normally do, then inhaling.  I am paraphrasing of course. It comes from Light on Life.

I have been trying it throughout the day for a few days now.  Mostly I find it relaxes and centers me. And it does indeed feel like I am releasing extra toxins from the lungs.

Then as per the picture above (and right), that is paschimottanasana, the forward bend, which is a gem when it comes to calming the nervous system. Many people have trouble getting the torso all the way down to the knees, but it is not necessary. just going forward to where one can and staying there for a while (careful not to over stretch the back of the knees) if done with awareness, produces a calming effect.

B.K.S. has this to say about the effects of the pose (Light on Yoga):

"In paschimottaasana the spine is kept straight and horizontal and the heart is  at a lower level than the spine. A good stay in this pose massages the heart, the spinal column and the abdominal organs, which feel refreshed and the mind is rested."

Never force anything, just go to where you can.

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