There are days when the need to move and ease into the body, and the energy to do just that don’t seem to connect. This is a good time to focus on Nadi Shodna, alternate nostril breathing, and a slow easy practice that works deep into the low back and deep into the hips. When the body doesn’t call for a strong, active practice, use that time to keep the mind disciplined with steady breath work. Play some Steven Halpern, Chakra Suite or a good thunderstorm recording. The suggested poses are listed first with their sanskrit name, followed by the english translation. I’m offering an option for a warm up for your practice as well. So, after settling into sukasana, comfortable seated pose, begin to count the length of your inhale and exhale for twice that count. Use the counting of the breath this way throughout your practice. Once you are comfortable with a count, begin nadi shodna breathing, alternate nostril breathing for a few minutes or up to ten minutes. Once you begin moving through poses, if you are familiar with Ujjyi breathing technique, use this breath to facilitate focused breathing. Stay with a counted breath. Seated cat/cow, exhaling as you round the spine back and inhaling foward. Then circling through the pelvis, exhaling as move to one side and back, inhaling as you move to the opposite side and forward. Changing directions when you are ready. Then inhale forward, drop the torso over the legs, rest the head on a block, your hands or the floor. Keeping the torso low, walk over to your right knee and take a few deep breaths. When you are ready, move to the other side and repeat. Keep the count of the breath. Use your inhale to feel into the body and your exhale for strength and release of tension. When you feel complete on both sides, slowly roll the spine up and then roll through the shoulders and neck a few times. The following are some poses to incorporate into your practice. Padmasana, lotus; baddha konasana, bound angle butterfly; ardha matsyendrasana, seated spinal twist; janusirshasana, head to knee; parvritta janusirshasana, rotated head to knee; dandasana, staff; paschimottanasana, seated forward bend; ashwa sanchalasana, runner; makarasana, crocodile; garbhasana, child; double pigeon or firelog pose; gomukhasana, cow face pose; eka pada rajakapotasana, pigeon pose; supported, passive matsyasana. For this last pose, making it a restorative pose instead of an active one, support the back with blocks and a blanket for padding, or use pillows or a folded blanket if you feel compression in the low back. The knees can be bent, supported, or you can bring the soles of the feet together, knees wide , or have your legs straight. To come out of this supported pose, roll to one side and curl into a little ball for a few deep breaths. Finish with savasana, corpse pose. Bring all awareness to the physical sensation of breathing. Namaste.
Filed under: Asana Practice, First Chakra | Tagged: alternate nostril breathing, ardha matsyendrasana, ashwa sanchalasana, baddha konasana, block, bound angle butterfly, breath work, cat/cow, child, corpse pose, cow face pose, crocodile pose, dandasana, double pigeon, Dr. Jeffery Thompson, easy seated pose, eka pada ragakapotasana, energy, exhale, fire log pose, garbhasana, gomukhasana, head to knee, hips, inhale, janusirshasana, lotus, low back, low energy, makarasana, matsyasana, nadi shodna, namaste, padmasana, parvritta janusirhasana, paschimottanasana, pigeon pose, prop, restorative yoga, rotated head to knee, runner pose, savasana, seated cat/cow, seated forward bend, seated spinal tw, staff pose, Steven Halpern, sukasana, supported pose, thunderstorm, torso, ujjyi, ujjyi breathing, yoga, yoga poses, yoga practice | 2 Comments »
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