Yoke yourself back to your spirit heart with these simple, supported inversions.
When I go upside down I experience a natural and powerful sense of relief. My mind effortlessly lets go of incessant thoughts. I naturally breathe deeper. Once I am in sync with the rhythm of my breath, I breathe in the thankfulness of each moment. I naturally breathe out, letting go of resistance I may have in my mind or body. I feel myself surrendering deeper and deeper into earth’s quieting and healing energies, allowing spirit to infuse the essence of my heart and body with love.
Time: 10 minutes
Suggested Props: A yoga mat, 2 blocks, 1 blanketed chair, 1 bolster, 1 or 2 sandbags, and a wall
- Uttanasana – Standing Forward Fold
- Stand in mountain pose.
- Add a block between your inner thighs and gently squeeze inward to connect your lower core with the grounding earth energies.
- Fold forward and gently rest your crown chakra (top of your head) on the mat, a soft block, or bolster.
- If your back or hamstrings are tight use a chair to rest your crown chakra (top of your head) or third eye (spot between the eyebrows) onto.
- Place your hands on the mat or seat of chair and gently lift your shoulder blades away from your neck.
- Breathe rhythmically through your nose. Relax your jaw, face, and neck.
- If possible, stay in the pose for 1 minute.
- Slowly exit the pose.
- Downward Facing Dog
- Set up the mat, short edge to the wall.
- Place the bolster or block at the topside and center of the mat.
- Set up on all fours, facing away from the wall.
- Place a block between your inner thighs and gently squeeze inward.
- Lift your hips into downward facing dog and extend your inner and outer heels into the wall. This activates your legs.
- Grab the sides of the yoga mat with your hands. This engages your arms and shoulder blades.
- Gently rest either your crown chakra (top of your head) or third eye (spot between the eyebrows) onto the bolster or block.
- Breathe rhythmically through your nostrils.
- If possible, stay in the pose for 1 minute.
- Slowly exit the pose and either rest on all fours or sit back on a block.
- Feel the effects of the pose.
- Wide Leg Forward Flexion
- Set up the mat longwise to the wall.
- If you have two sandbags place them at the outer edges of the mat. Have two blocks and a bolster/blanketed chair available.
- Stand about 6″ away from the wall, facing away from it.
- Place your feet about 4 feet wide and place the sandbags at the outer edges of your feet.
- Fold forward, place your hands on the mat or blocks. Walk your heels to the wall.
- Bend your knees, if your hamstrings or lower back are tight.
- Turn upside down and depending on your flexibility, rest your crown chakra (top of your head) or third eye (spot between the eyebrows) on the mat, bolster, or chair.
- Breathe in and out of your nostrils rhythmically. Release tension in your jaw, neck, and shoulders.
- If possible, stay in the pose for 1 minute.
- Slowly exit the pose by moving your feet away from the wall and with your hands bring your torso and head parallel with the floor. Stay here for a few breath cycles.
- Slowly ascend into mountain.
- Feel the effects of the pose.
