![]() If you center your weight directly over your heels, you will feel more stress on your toes. If you lean forward, you’ll experience less stress on your toes. The intensity of this pose is determined primarily by the positioning of the weight of your body. Tuck all 10 toes and sit back toward or on your heels. Repeat Graceful Bow with neck release on the other side and stay here for 1 minute.Īdd any movement you would like before you transition to the next pose. Flex and extend your spine in a version of seated Cat and Cow by arching the spine to open across the front of your body, then rounding the spine to open across the back of your body for 3-5 times. Send breath awareness to the left side of your neck. Bring your right ear toward your right shoulder for an easy neck stretch. Let your left arm rest alongside your body as you wrap your right arm behind your back, bringing your right hand to the inside of your left elbow and clasping it. Uncross your legs, and come to seated on your heels with untucked toes. (Photo: Tamika Caston-Miller) Graceful Bow (Photo: Tamika Caston-Miller) Kundalini Circlesįrom Easy Seat, begin to rotate yourself slowly at your hips in a circular fashion for seated Kundalini Circles. Add longer holds before and after each breath. Release your right hand and repeat with your left hand. Continue breathing in this pattern for 3 more rounds. Breathe in through your left nostril and hold the breath in, then release your right nostril and pinch your left nostril before you exhale and hold the breath out. Then release your left nostril and pinch your right nostril shut before you exhale and hold the breath out. Inhale through your right nostril and hold the breath in. Place your pointer and middle fingers on the third eye (center of your forehead), while your thumb and third finger rest on either nostril. Bring your right hand in front of your face. (Photo: Tamika Caston-Miller) Easy Seat with Nadi Shodhanaįrom seated, switch the crossing of your legs and come back to Easy Seat and practice Nadi Shodhana (Alternate Nostril Breathing). Release your legs and find some gentle movement. Settle into this connection and remain here for several breaths. This mudra reminds you that you are made of layers and you turn inward to find a sense of grounding whenever you need. Bring your thumbs to the palms of your hands and wrap your fingers around them in adhi mudra. Take some time here to connect to yourself and your breath. (Photo: Tamika Caston-Miller) Easy Seat with Adhi MudraĬome to a comfortable cross-legged position in Easy Seat, sitting on a bolster or a folded blanket if you like. Your only goal with this practice is to connect with your body and with yourself. When you bring some breathwork and exploratory movement to your poses and the transitions in between them, you can fully open the dialogue with yourself first thing in the morning. For me, that kindness looks like giving myself grace to move slowly, to not be tethered to devices, and to create silence and stillness for myself.Ī morning Yin yoga sequence awakens that innate connection between your body, your breath, and your mind. It prepares me to listen a little more deeply and be a little kinder to myself, even when I’m off the mat. That depth, that stillness, is what I seek. While Yin Yoga is practiced in a variety of settings, taking time for it early in the day, when your muscles are cold, allows you to access the deeper fascia. When I make the space to listen in the morning, I can hear all of the places in my physical body gently wake as I move into long hold after long hold. My body and mind are speaking differently these days, and Yin yoga gives me the chance to exercise some deep listening. I take my time as I roll out of bed, sleepily drag myself to the bathroom, and maybe, just maybe, change clothes before I head to my mat to practice morning Yin yoga. (Before Covid) times, I used to jump out of bed, grab my tennies, and head out for a 5K walk with friends a few times a week. Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when youīack in B.C.
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