Impressed by each my dance background and a few wonderful lecturers, I started to search for extra methods to permit extra freedom throughout the conventional asana kind. For me this seems to be like experimenting with size and depth of breath, discovering pulsations or diving into the realm of delicate actions that provoke from an inner reference level. These 5 poses are a few of these which I usually use to discover this concept.
Wild Factor
This pose could be approached in many alternative methods; seated, downward canine, plank, facet plank. Nevertheless, from downward canine
Raise one leg into the sky
Bend the knee and rotate the hip open
Step the foot to the skin of the grounded leg
As soon as your each toes are assembly the mat pour your weight via the toes to carry the physique
The chest and pelvis start to rotate in the direction of the sky and the free arm can lengthen.
From right here I prefer to carry my hips to the ground and push again up numerous occasions, bending each knees to contract the physique after which breathe out into the expanded kind.
Goddess
Stand with along with your toes extensive aside. Toes turned out and heels turned in
Bend your knees and permit your pelvis to sink in the direction of the mat
There’s a lot capability to seek out your individual expression and motion patterns inside goddess pose. Experiment with the higher physique and arms to start out (it’s additionally an ideal help when the legs get somewhat fiery) and see what occurs
Phoenix Pose
Begin in mountain pose
Convey your knee to your chest
Step the lifted leg to the skin of the standing leg. Balancing on the ball of the foot
Bend the knees and sit hips again (like chair pose)
Attain arms up and take a large v-shape
I prefer to pulse this one and use my arms like wings of a chicken. As I inhale I attain them and my gaze upward and as I exhale and wrap the arms round me and convey my chin to my chest.
Sunflower Breath
A easy one-breath-per-movement asana that acts a bit like blowing away the times particles.
Stand with legs barely wider than hip width aside
Inhale to carry arms and straighten legs
Exhale to decrease arms, bend knees and fold the physique ahead
Relying on my how a lot vitality I want to maneuver I’ll alter the velocity and depth, typically including a bounce as I inhale to stimulate, for instance, or transferring actually slowly (8 rely inhales and exhales) to unwind
Constructive relaxation
Nothing like giving your self an enormous previous hug! This pose is an entire reset. The proximity to the bottom and the self contact simply really feel magical and may domesticate as sense of containment plus the flexibility to totally launch
Lay on the ground
Convey legs wider than hip width
Permit knees to fall in the direction of each other
Wrap arms round your physique with arms resting in your shoulders
You possibly can change the positioning of the arms too; overhead, in your thighs, alongside your torso or anyplace in your physique. See what feels good for you.
That is the place delicate actions really feel bigger than life, akin to a sway of the pelvis, imagining you’re pouring water from one hip half to the opposite. And even simply respiratory into the again of the physique and noticing the way it imprints on the mat.
