Monday, June 17, 2013

In Rhythms Yoga: Monday Morning Yoga Pose

Do yoga outdoors! Find healing and self expression through yoga movement outdoors! Organic movement allows opportunity to release tension and tightness throughout the body. Every body is different as well as every day our bodies carry different amounts of stress. Getting to know our own body and where we manifest areas of tightness and stress is part of our yogic journey. Opening areas of stress manifested can and will take time and patience and can be similar to peeling away the layers of an onion. Practice patience to slowly peel layer upon layer of tension while using the breath as a tool to soften, release, and surrender control while visualizing the breath permeating into each area of “clenching”. 

The beauty of yoga is that one pose may not work for all. Finding yourself practicing yoga in the elements of nature will allow you to connect to something bigger than yourself, and “soak-up” the healing nature of the wind, the sounds of the ocean, perhaps cool green grass under your feet.
To do this mini-yoga sequence start in mountain pose/ tadasana. Come to stand with your feet together, leave a space in between the heels for balance. Option to stand hip-width distance apart for more balance and allow the joints to “stack” on top of each other for more stability. Ground through the 4 corners of the feet and activate the quadriceps. Feel the tailbone reaching towards the heels and the core activate. Interlace the hands behind the back if accessible. (Option to use a strap or towel to assist in shoulder opening. Grip the strap so that the palms are shoulder-width distance apart.)

Reach the fingertips towards the earth, without force. On an inhale, open the heart and look towards the sky if accessible and feels okay on the neck and continuing to maintain balance. Option to keep gaze straight forward and neck neutral. Feel the chest expand, the shoulders roll open, shoulders blades move down the back, and the area in the throat stretch open. 

Exhale, and gently move to guide the chin towards the chest, the shoulders roll forward and round, chest concaves to soften and contract. Continue this movement with the breath, inhale to expand and open, and exhale to soften and contract. Repeat 3-5 times with full cycles of breath, inhales and exhales or as many times as needed to find relief and opening. 

For more options for movement, keeping the hands bound behind the back or releasing the hands to the sides. Inhale to prepare, and on the exhale, allow the right ear to fall towards the right shoulder. Feel the stretch along the left side of the neck, creating space between the left shoulder and the left ear. Work to find a neutral chin, not allowing the head to fall back or forward, but to maintain a straight line. Inhale to come back to center, and exhale to repeat on the other side.

Moving slowly with the breath, move with compassion and patience. Be mindful of how the body is feeling and how the movement will best serve you, allowing for the release of tightness and self-expression. Take up a lot of space, this is your moment to expand, grow taller, reach higher towards your goals, and surrender control and worries to something much larger than ourselves.

Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.

Yoga practice can be as unique as we are. Similar to the movement and flow of the ocean there are so many opportunities to allow for movement towards healing and connection. Release negativity and tension. Regain a sense of trust, your ability to surrender to what the universe has in store for us through conscious effort of acceptance, contentment, and surrendering to what is, this very moment.

Christi Iacono
In Rhythms Yoga- Contact for more info. Go to for class schedule and privates.

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