Yoga for March 2020

March 2020 Yoga for Harmony

Posture: Adho Mukha Svanasana - Downward Facing Dog




I once heard a yogi say that there are over 100 cues for Downward Facing Dog. WOW! Well, let's keep it simpler than that!

Description: From hands and knees, tuck toes under and press hips up towards the sky. Make sure that your fingers are flat to the earth, spread wide, with knuckles pressing into the floor evenly. Once there, and without moving the hand position, rotate the elbow creases slightly forward so that the shoulder or outer deltoid muscle drops down towards the floor, creating space in the upper back. Elongate the neck and relax the jaw. Bend the knees and lift up on the ball of the foot, taking the heels high. Now, press the chest back firmer towards the thighs, which are engaged, and lift the sitting bones towards the sky. Slowly drop the heels back down towards the floor, and do not worry if they don't touch the earth. Engage the abdominal muscles inward and upward for the lock of the belly (Uddiyana Bandha). 

Drishti: Naval Center or at feet or legs

Variations/ Modifications:
  • Stay on knees
  • Heep knees bent
  • Walk the dog by alternating pressing heels to the floor
  • 3-limbed dog with one leg raised, then the other
  • 3-limbed dog with one leg raised, knee bent, and over to the opposite side, then other side
Notes:
  • Downward Dog is the ultimate "check-in" pose. Not sure what is in harmony? Pop into Downward Dog and breathe. You will immediately feel discord somewhere in your body. Check it out as often as you can and make notes. 
  • Practice variations to see how they change your experience of the pose.
  • Notice the thoughts and emotions that arise when in the pose
  • If you practice at different times of the day, notice how that changes the nature of the pose.
  • Journal daily.

Mudra: Gyan or "Chin" Mudra

One of the most important mudras, this is usually performed for meditation, but can be done at any time. Chin means "consciousness" so this is the mudra to bring peace, calm and harmony to your inner and outer worlds.

Description: Bring the tips of the thumb and index fingers together and form a circle. Keep the remaining three fingers stretched and the palm facing upward.

Benefits:
Promotes proper flow of prana, Cures indigestion, Addresses sleeping disorders, Improves focus, Enhances memory power, Relieves and prevents stress and anger and Promotes sense of balance and harmony

Notes:
  • Perform Atmanjali every day while in Child's Pose, but also when greeting someone and note the response and energy that it generates.
  • It is advised to hold mudras for at least 15 minutes, but up to 45 for desired affect. Try this!
  • Use with meditation.
Breath: Nadi Shodhana: Alternate Nostril

Alternate Nostril breathing is the harmonizing breath. It synchronizes the hemispheres of the brain. There are many variations, but you can practice it by toggling your thumb and pinky fingers on one nostril and then the other (use one hand). Start by closing right nostril and exhale through left nostril, deeply. Then inhale through left, close it and open right nostril, exhale through right. Then inhale through right nostril, close it, and open left, exhale through left. Etc. Keep it going for a few minutes or until you feel yourself beginning to harmonize.

If you need to blow your nose, have tissues handy. If you are very congested, try using neti pot first or wait until congestion is somewhat settled before doing this breathing. If it causes anxiety, stop at any time. You can also try just holding one nostril closed and breathing through that, then after several breaths switching and doing other side. Start slow and build up.

Meditation: Right hand on Heart/Left hand on Solar Plexus

Let's create the harmony by putting right hand, symbolizing masculine energy, on the heart-center, and left hand, symbolizing feminine energy, on the solar plexus. Close your eyes and breath deeply in and out through the nose. Notice your being in the moment. Feel yourself right there - right now. Drop in. Follow the energy without engaging thought or becoming distracted. Be in the moment completely. 

Mantra: OM MANI PADME HUM

The translation of the mantra would be ‘Hail the Jewel in the Lotus’. It is a mantra, used by Tibetan Buddhists to achieve the ultimate state of compassion, also known as Chenrezig.‘Om’ is the primal sound of the universe. It brings you harmony and aligns you with the energy of the cosmos. ‘Ma’ – strips you down from your needs. It takes you away from the world of the physical and it guides you towards the spiritual. ‘Ni’ – Releases you from passion and desire. It leaves you peaceful and content. ‘Pad’ – frees you from ignorance and prejudice. You are left with love and acceptance. ‘Me’ – releases you from possessiveness. You are ready accept the world as it is. ‘Hum’ – liberates you from hatred.

Notes: 
  • Chant three times daily
  • Work up to 108 times daily
  • Chant whenever you need to feel more harmony in your inner and outer worlds
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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