It’s the end of the day and things are winding down. Time to take stock of what happened and review. This is a great moment to reflect on the good things in your life, recognize areas where you have improved, and notice other things that came up to work toward.
The act of writing down your review of the day will help to solidify in your mind the direction of your life. It is a great way to track your physical, spiritual, and emotional progress. I encourage you to build your own end of day reflection routine. Remember to keep the routine simple and achievable so you know that you will do it every night. Here are some sample questions to get you started:
What went well today?
How often did I feel happy? What was I doing when I was happy?
Did today matter?
If today was my last day, would I be happy with it?
List 5-10 things I’m grateful for.
How can I make tomorrow better?
Who can I forgive?
What can I let go of?
What was today’s lesson?
How would I describe today in one word?
What didn’t go well today?
What did I learn about myself today?
Where can I send some healing energy out into the world?
What did I do that was nice today?
Here are some activities that you could add to your end of day reflection time:
Here’s a sample of my end of day reflection prompts:
What does your end of day reflection look like? Do you have any additional questions to suggest? Write me below in the comments!
Pigeon Pose was the first hip stretch I ever learned about therefore it is here marking the first entry in the encyclopedia. I was drawn to this yoga posture because you were encouraged to take the position and hold it for a longer period of time. I really enjoy long stretch holds because they allow me to breath more deeply into the posture and relax my frame at my own pace. This allows me to come to a greater understanding of what it feels like when I hold tension in my body and conversely what it feels like when I release. Essentially this posture taught me how I “let go”.
We can store a lot of tension and trauma in the hips so be aware that you may have strong emotions that accompany this position or come after. This is totally normal, just allow the emotions to flow out of you. When you consistently practice releasing the tension and emotions from the hips it will become easier for you to both let go and keep your energy clear.
The Benefits of Pigeon Pose:
Stretching the Glutes, Groin, and Psoas muscles
Stimulate Internal Organs
Alleviate Sciatic Pain
Relieve Impinged Piriformis
Help with Urinary Disorders
Releases Stress, Anxiety, Fear & Trauma
Relieve Back Pain
Reduce Chances of Knee Injuries
Aids in Digestion
Builds the Mental Strength to Endure Uncomfortable Situations
Sacroiliac or Back Injury
Let’s Do It:
I like to get into Pigeon Pose from a downward dog. Be sure to practice with both sides. In these instructions I’ll just describe the right side. From a downward dog, swing the right leg through between your hands and then lower your whole body while laying your right leg in front of you. Line up your right knee with your right hand. To adjust the difficulty you can change the angle of your leg by moving the ankle closer or further from your torso. Once you have found a suitable position (not totally comfortable, but not too unbearable) you can bring your arms forward and relax every muscle in your body, letting gravity do the work of stretching the hip.
You can spend some time just hanging out in this pose. I like to listen to my favorite song, which is about 3 minutes long, to time how long I should hold the stretch.
If you are not able to get completely into this stretch, use a yoga block, pillow, blanket, or whatever you can to brace your body. You don’t have to be a yoga master to get the most from this stretch. The most important thing is to go at your own pace.
Other variations are ways to make this stretch deeper. You can move your right ankle further away from the torso, bend your left leg and grab ahold of your left foot, and even lift your body up and bend backwards. All of these are different ways to get more out of pigeon pose.
In the Thai Massage practice, I perform what I call a “reverse pigeon” pose with the client. Starting with the client face up, place your right knee outside of their left hip. Create a table for their legs with your left leg. Drape both of their legs over your left leg. Then figure 4 their left leg. Create a straight line from your right shoulder, elbow, and wrist through their knee and pointing to their left shoulder. (remember not to place your hand directly on the knee. I usually place my hand just below the knee on their thigh). Lean forward and let gravity do the work of the stretch. For more leverage, you can move your anchor knee (right) further away from their body. To bring variation to the stretch for them, you can adjust the position of their ankle with your left hand. (Do not apply downward or leaning pressure with the left hand).
Let me know how your pigeon pose journey is going. Do you have any questions or insights you’d like to share? Please comment below or send an email to: firstname.lastname@example.org
The morning starts with 1/2 hour meditation followed by playful yoga for one hour. The teacher – Baba – is very funny and helpful. This morning’s class we reviewed the previous days work.
I admitted to my partner that I had a biopsy and had not told anyone or spoken about it since I left. They old me that their grandmother had passed three days prior. We shared stories, built trust, relaxed and felt better. We share a good practice.
After the morning practice we went over some of the moves that were more difficult. Khao ran over my feet-cheeky little dog.
The people on the land say she will probably only live a few months because no one owns her and when we leave the locals will probably eat her.
p.s. there are no drains in the toilet or shower floors, the water that misses the toilet travels toward the river. The whole structure is slanted for this to occur. Its kind of gross to walk through so I wash my feet after and plan to get sandals in town on Saturday.
Sometime this morning I finally arrived. All the headaches and body pains evaporated. Thank God! Its so beautiful here. I’m getting more and more adventurous as time passes. Planning a fire show. Everyone is so patient and forgiving of one another – I think it has something to do with the language differences. All conversations are slower, much slower than at home. I love body workers too they are very conscientious of their touch and in general more gentle.
I am so grateful to Arno today, his knowledge and expertise is so valuable, totally worth the price of admission.