I head back to the states for about a month next week. This weekend, I won’t have much if any wifi, so I am posting this mini practice for folks while I am still riding the wave of inspiration.
So if miss our classes in Casa while I am away or you are away or the studio is closed because it’s Eid, or you just like yoga here you go! I think anyone can enjoy this flow.
Please be aware of your breath, this can be done with ujai pranayama or simply with deep full breaths. If you have ever taken a class with me you know this is one my favorite ways to begin. This sequence is warming and not too rigorous. The sequence is designed to stimulate the central nervous system, bring coordination and harmony to the core and a full awareness of the body in space. Make sure you do both sides 😉 enjoy!
Begin in child’s pose, seated on the knees hips resting on your heels or a rolled up blanket if you find it uncomfortable to sit all the way down. Allow your head to drop to your knees. The spine lengthens across the thighs. Feel the gentle traction of gravity as your hips and forehead sink down to the floor in opposite directions. Become aware of your breath. Slowly allowing the inhales to deepen and the exhales to be more complete. Relax the muscles of the face and the throat, be at ease here.
Set your intention before you begin, weather you wish to cultivate a healing quality in your life, or there is someone on your heart. Dedicate your practice to this intention.
When you are ready inhale and come to a table top position. The shoulders are over the writs and knees are under the hips joints. Feel the length of the spine between the crown of the head to the tail. Allow the energy of the central channel to continue in both directions beyond the physical body.
Exhale, round the spine, gaze towards the navel curling the tail into the center as well. With your inhale, gaze forward, opening the spine with the sits bones opening upwards (happy butts 😉 ). Continue with this cycle 5 more times.
Inhale the right heel back and the left hand forward, creating oppositional energy between the top and bottom halves of the body and the right and the left side. Connect these two energies through the belly button. As you exhale, draw the left elbow and the right knee to center. Exhale and Inhale deeply as you continue with 5 more cycles of this cat/cow variation.
In this pict, my hand is a little forward of my shoulder, please make sure your hand is under the shoulder.
Three Legged Downward Facing Dog
Exhale the left hand to the floor, right leg still extended. Inhale , press both hands to the floor and send the right foot up to the sky for one legged down dog. On your next exhale, engage your center, bring your right knee to your chest and place the foot between the hands for a lunge.
Inhale and lengthen through the spine, finding energy from the crown to the tail and the length of the left leg. Anchor the right foot into the earth.
Inhale and bring the arms overhead, lengthen the spine out of the pelvis. Bring the belly to the lower back to support the spine. If you wish, you can reach back and open the heart for a spinal extension.
Exhale, bring the left hand down to the the inside of the right foot, lift the right arm to the sky and gaze towards the right finger tips. Create space across the chest. Breath from the crown of the head to the tail. Knit the shoulder blades together. After 3 breath cycles here, bring the right hand down to the outside of the right foot, replace the right foot next to the left and Vinyasa.
Plank or knees, chest and chin to the floor, inhale, rise to up dog, exhale downward facing dog. Repeat the whole cycle to the other side ending in down dog. From here you can continue your practice, or go about your day. Savasana is always a good idea after practice. It is the most crucial yoga pose. Take a moment, lie on your back, close your eyes and rest.
Have a great rest of you day!!!!!!
May you be happy. May you be healthy. May you be free from all suffering. May you share your gifts with the world, and may you know your true self in this lifetime.
Kayla Ankeny, SahajaSoma
*Vinyasa Yoga * Aerial Yoga * Acro Yoga JAMbassador * Dance * Therapeutic Massage* World Music * Capoeira*
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