Week 9 of 10 Weeks of Wellness™ – Yoga & Nutrition on Maiden Lane

Supta Matsyendrasana (Reclining Twist Pose) & Meditation


Supta Matsyendrasana or Reclining Twist Pose helps to restore equilibrium in the nervous system, relieve sciatica, and massages the stomach and helps with digestion.

Bound Angle Pose/ Baddha Konasana


  • Restores equilibrium in the nervous system
  • Relieves sciatica
  • Massages the stomach and helps with digestion

How to get into the Pose

  1. Lay on your back and pull your knees in towards your chest
  2. Let both knees fall to one side, extend the arms out to the sides
  3. Hold for 1 – 3 minutes
  4. Repeat on the other side

Meditation: It Isn’t What You Think…

If you asked me 10 years ago if I meditated, I would have rolled my eyes at you and said, “Who has time to meditate?” In a world of go-go-go, stopping to ‘clear my head’ just sounded silly for how busy I was. Sound familiar? The truth is, this is the reason we should be doing it in the first place! Meditation is the process of training the mind into a state of mindful consciousness.

The benefits of meditation are vast. It helps prevent stress and helps release stress. Physical benefits of meditation include lowering high blood pressure, decreasing tension pain, improving the immune system, and increasing energy levels. Mental benefits include decreasing anxiety, improving emotional stability, gaining focus and clarity, increasing creativity, happiness, and peace of mind.

To get the maximum benefits of meditation you should practice regularly. Like any other discipline, with daily practice you get better and it becomes more and more easy.

What to Know and How to Start:

  1. Find a 10 minute window of time where you will be uninterrupted. Turn off your electronics, like your cell phone, or place it on the ‘do not disturb’ mode; Set a timer for 10 minutes.
  2. Sit comfortably, start the timer, and close your eyes.
  3. Go through a checklist of being present: Feel your body on the chair, feet on the floor, contemplate the sounds in the room, in your space, and outside the building. Scan your body from the head down to your toes. You can get as specific as you want.
  4. Focus on the breath moving in and out of your body; You can count the breath or simply notice the inhalations and exhalations.
  5. It is totally normal for the mind to wander, for thoughts to occur. And that is ok. Just return back to Step 3 and then Step 4.

By the time the 10 minutes timer goes off, you’re going to be surprised on how fast times flies. If you keep this up, eventually 10 minutes won’t be long enough. I promise!