since february is heart healthy month, did not want to leave it without a nod to some heart speak. although i wish i could find time to practice yoga each morning, perhaps you might want to add this simple sequence to your daily routine as a way to open your heart . . .
stefanie patterson, certified yoga instructor and owner of www.yogainbloom.com, shares:
backbends are the best yoga poses for bringing love and light to the heart center. while in a backbend in yoga, the chest muscles are opened and extended. this increases circulation to the heart and lungs. and when opening our chests, we are encouraged to let down our guard and expose our hearts. yoga guru, B.K.S. Iyengar, writes in Light On Yoga:
"backbends are rejuvenating. . .they give energy and courage and combat depression. . .they open the chest and make the spine flexible. . .the arms and shoulders become strong. . .the mind and body become alert. . ."
stefanie adapted the following "heart opening yoga sequence" from Integrative Yoga Therapy by Joseph and Lillian LePage...
BHUJANGASANA - COBRA - "i meet life with an open heart"
coming onto the abdomen from CHILD'S POSE
lie with the hands outstretched overhead and the forehead on the mat
draw the hands back until they are under the shoulders, with the elbows tucked into the sides and pushing back
relax the shoulders away from the ears
spread the fingers wide with the palms flat on the mat, using the entire hand for support
press the pubic bone into the floor and lift the torso to a comfortable height
pressing into the hands, use the strength of the arms to hold half cobra
lift up into full cobra by straightening the arms
find a place of rest in the pose and allow the mind to be absorbed in the energy of the heart
release the pose by bringing the torso down the mat and stretching the arms back overhead
rest with the cheek on the mat
repeat the cobra sequence one more time
finally, pushing back into CHILD'S POSE to release pressure on the back
allow the energy of the pose to be kindled and rise up to the heart center
SETU BANDHASANA - BRIDGE - "i am a bridge to my true self"
turning onto the back from CHILD'S POSE
bend the knees and keep the feet hip distance apart and parallel
arch the lower back and bring the arms overhead
press the lower back into the mat and tuck the tailbone as the arms come to the sides
press firmly into the feet and lift the torso off the mat, again bringing arms overhead
bring the arms down the sides and slowly release the spine one vertebra at a time to the mat
lift the torso again, clasping the hands under the back this time
lengthen the back body as well as the front body, creating space and expanding the breath
relax into the breath and feel the purification of the freeing heart
release the pose one vertebra at a time, allowing the energy to flow through the body
bring the knees to the chest, wrapping the arms around the knees
rock back and forth massaging the lower back
release the arms and legs and melt into the mat
SHAVASANA - RELAXATION
close the eyes
breath deeply
relax
gratitude and praise to the heart
many thanks, stefanie, for sharing your yoga wisdom with us. makes me realize i really need to carve out some time for this beautiful art.
[images courtesy of google]
i have always been a fan of the bee and thistle inn in old lyme, connecticut.
stonington design+paperie;)
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