In a constantly changing world, we’re constantly having to adapt. Our nervous systems are having to recalibrate at almost a daily rate to adjust to global events. Thankfully there are mindful practices that can drop us out of the mind back into the body, where we’re able to reset, realign and centre ourselves in the heart. This slow yoga flow is a heart-opening sequence to help you relax and synchronise the body’s movement with deep, steady breathing.
Grab your mat, bolster, blanket and cup of cacao. Let’s go.
- Ground with Mountain Pose or Tadasana.
With both feet firmly planted on the mat, inhale and visualise energy rising up from Mother Earth. Bring the breath all the way up to the crown of the head, raise your arms and gaze to the sky.
Exhale, allow the energy to settle and you bring your hands to touch in front of your heart space.
- Anchor with Yogi Squat or Malasana
With the feet a little wider than hip width and hands still in position at the heart, gently lower your body down to the count of 1, 2, 3, 4. Land in a squat with and take five deep breaths, lengthening and strengthening the spine.
- Cat Cow Flow
Get some gentle movement flowing with as many rounds of Cat Cow as you feel. Inhale to open the heart, exhale to round the spine. Invite in free movement, enjoying the sensation of listening to your body.
- Sphinx Pose or Salamba Bhujangasana
Lay flat on your belly to prepare for a gentle heart-opening back end. Place elbows beneath shoulders and inhale up to a comfortable position, making sure you are relaxed and the lower back feels spacious. Stay for 10 deep, slow breaths, then lower gently and roll on to your back to rest.
- Butterfly Pose
When you feel ready, come to a seat and bring the soles of your feet together to create a wide diamond shape with the legs. Inhale to lengthen the spine and gently fold on the exhale. In this pose, focus on creating space around the back of the heart. Release tension with every breath out, sinking deeper into the embrace of Mother Earth.
- Alternate Nostril Breathing or Nadi Shodhana Pranayama
Let’s complete the practice with some grounding breathwork, balancing the energies of the sun and moon. Use the Nasagra Mudra (middle and forefinger on Third Eye, thumb and ring finger alternately cover nostrils) and inhale through the left nostril, exhale through the right. Then inhale through the right, exhale through the left. Complete 5-10 rounds, focussing your mind on the sensation of the steady flow of breath.
Ahhhhh, amazing! Relax the full weight of your body on the mat, use a blanket if you need to feel cosy and release the practice. Feel the lightness of your heart and the embrace of Mother Earth as you rest.
Stir when you are ready and enjoy your warm cup of cacao!
Written by our Sacred Scribe
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