Yoga_Journal_USA_June_2017

88

june 2017

yogajournal.com

UTTANASANA WITH PRANA FLOW MASSAGE

Standing Forward Bend with Prana Flow Massage

Tadasana is the beginning point of a prostration, when the seed

of a prayer is awakened and then eventually delivered through

whole-body surrender. Now that you’ve sprouted that seed, start

to take it to the earth: Exhale and turn your hands downward, mas-

saging your sit bones and down the backs of your legs to your

heels as you bow your spine toward the earth. This is a practical

way of opening your spine and the backs of your legs, as well as a

way of being loving. Relax your neck with gravity.

TADASANA WITH STANDING ANAHATASANA AND JAYA

MUDRA Mountain Pose with heart opener and victory mudra

In Tadasana, draw your hands together in front of your heart. Leave

a space between your hands and chest as a place to empty your outer

mind and begin to open your inner ears, listening within. Inhale, raise

your hands over your head; exhale and root into the earth through

your feet. For a backbending variation, draw your hands to your

sacrum, fingers pointing up. Climb into your heart as you lift your

sternum and ground down through your tailbone. Feel a rebound of

prana (life-giving energy) rise through your legs and spine like a wave.

PLANK POSE TO CHATURANGA DANDASANA

Plank Pose to Four-Limbed Staff Pose

Inhale and stretch forward into Plank Pose, keeping your shoulders,

belly, thighs, and heels in alignment like a staff. Make sure your

shoulders are above your wrists. Find steadiness through the lift

of your core as you lengthen your body from crown to heels.

Draw into your core and give your strength to the earth. If you

want to move through Chaturanga, bend your arms to 90 degrees,

bringing the sides of your waist to meet your elbows. Feel your

shoulders draw onto your back and your heels radiate behind

you as you lower to the earth.

PRANAM Reverential Bowing

Now surrender your whole body to the earth—forehead, heart, and

belly. Quiet your outer mind and awaken your inner heart as you

offer your authentic prayer in words, in feeling, or simply by breath-

ing in your connectedness to the earth. Rest here for 1–3 breaths.

As you lay down your burdens and release tension, you’re able to

hear a different voice, an inner love and wisdom. In this quiet experi-

ence, literally embracing the earth, we can let go of our fragmented

thoughts and stirring emotions—and heed the intrinsic call to experi-

ence the sacredness reflected in the earth.

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MASTER CLASS
practice well
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