February 2020 Yoga - for LIBERATION
Posture: Utthita Hasta Padasana or 5-Pointed Star
Description: From a standing posture, open the legs wide and arms wide to the sides. Concentrate on the energy of your core-center exploding out in all directions! Feel the expansiveness in your being that brings you from your center, outward. The feet press against the floor for grounding, the arms reach out or up while plugging the shoulders into their sockets. You stretch out as far as you can while hugging towards your midline.
Drishti: Internal/ eyes closed or Straight Ahead, just passed tip of nose
Variations/ Modifications:
Notes:
Posture: Utthita Hasta Padasana or 5-Pointed Star
Drishti: Internal/ eyes closed or Straight Ahead, just passed tip of nose
Variations/ Modifications:
- Arms open at sides or up to the sky
- Free-form movement where you flow like water in any direction, reaching, searching, opening and liberating your body and mind in an organic way
Notes:
- Perform 5-Pointed Star every day & notice what changes or when you feel more liberated than others
- Practice variations to see how they change your experience
- Notice the thoughts and emotions that arise when in 5-Pointed Star
- If you practice at different times of the day, notice how that changes the nature of the pose
- Journal daily
Mudra: Abaya Mudra
Description:
Abhaya is translated from Sanskrit as fearlessness. The Abhaya mudra is made with the open palm of the right hand extending outwards at the chest level or slightly higher.
This is the gesture of protection and reassurance. By this mudra, Shridevi says with affection- “My devotee! Fearnot. I am here to protect you!”. Protection from what? Any fear. But most important fear is that of birth and death cycle of our Individual Self. We should be very afraid to be in this infinite vicious cycle. Abhaya mudra suggests that Shridevi gives us the liberation(moksha) from birth and death cycle. She offers her eternal abode as final refuge by this gesture. So, abhaya mudra bestows liberation(moksha). It indirectly implies the supreme power and invincibility of Shridevi to dissolve all difficulties in the path of liberation.
Benefits: Quiets the mind, relieves feelings of fear, allows prana to flow.
This is the gesture of protection and reassurance. By this mudra, Shridevi says with affection- “My devotee! Fearnot. I am here to protect you!”. Protection from what? Any fear. But most important fear is that of birth and death cycle of our Individual Self. We should be very afraid to be in this infinite vicious cycle. Abhaya mudra suggests that Shridevi gives us the liberation(moksha) from birth and death cycle. She offers her eternal abode as final refuge by this gesture. So, abhaya mudra bestows liberation(moksha). It indirectly implies the supreme power and invincibility of Shridevi to dissolve all difficulties in the path of liberation.
Benefits: Quiets the mind, relieves feelings of fear, allows prana to flow.
(from http://chinabuddhismencyclopedia.com)
Notes:
- Perform Abaya mudra daily, but also when fear arises in your life. Notice how performing this mudra helps relieve those feelings.
- It is advised to hold mudras for at least 15 minutes, but up to 45 for desired affect. Try it.
- Use with meditation.
Breath: Dirgha Pranayama or Yogic "Complete" Breath
On the inhalations inflate the abdomen outward, then the ribcage, then the chest. This long inhalation allows expansion of all areas of the diaphragm and lungs. On the exhalation begin relaxing from shoulders and chest, then feel the ribcage slowly move inward and at the end, contract the abdomen in towards the spine, squeezing out all the last bits of air. Pause before inhalations.
Meditation: Liberating Free Flow Moving Meditation
Follow the steps with the 5-pointed star to free flowing and organic movement. Allow the moving meditation to have no goal, but instead allow yourself to be in the moment and feel your body, mind and soul releasing more and allow yourself to be liberated from your thoughts and even your physical limitations. Work to be the flow.
Mantra: OM NAMO BHAGAVATE VASUDEVAYA
It is said that this 12 syllable mantra liberates one from the illusion of separateness.
- Om – the primordial and sacred sound vibration of the universe
- Namo – a word used as a salutation that represents spiritual surrender
- Bhagavate – refers to one who is divine or blessed
- Vasudevay – can mean Krishna, the god (devaya) of light (vasu), or the infinite and formless Brahman
Notes:
- Chant three times daily
- Work up to 108 times daily
- Chant whenever you think of it or feel the need to move into more liberation
Remember to journal about your experience daily. Notice what changes throughout the month. And ask your yoga teacher for guidance with any of these practices before or after regular yoga classes. To book a private lesson, contact ONE Yoga at Info@OneYogaCenter.net or 609-918-0963.
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