To move into Crescent Lunge, Anjaneyasana: From Downward Facing Dog, on an inhale breath, kick the right leg high behind you. On an exhale, draw the right knee in towards the chest. Pause there and draw the low-belly upward towards the ceiling and activate the core. Drop the right foot by the right thumb. (Grab onto the ankle if need and place the foot by the thumb). Stack the right knee over the ankle for stability and to protect the knee.
The back toes stay tucked under the weight is on the ball-mound of the foot. Option to practice satya. Notice if you feel unstable, drop down to the back knee for support. Another option if you are feeling unbalanced is to widen the right foot towards the right edge of the mat to create a “wider” foundation with the feet.
Draw the shoulder blades flush to the back and breathe. Lengthen the tailbone towards the ground and draw the low-belly inwards, towards the spine. Notice the opening and stretch at the rip hip and psoas muscle. Breath into any areas that may feel tight. Create long and smooth, rhythmic inhales and exhales. Stay here for 3-5 full-rounds of breath.
To move into Anjaneyasana, with Airplane Arms: On an inhale breathe, lengthen the palms and crown of the head towards the ceiling. On an exhale breathe, slowly move the crown of the head and torso forward while moving the arms back behind you, like the shape of airplane wings. Spin the thumbs down and the pinkies up and reaching back behind you.
Stay here for 3-5 breaths. On an inhale breath, come back to neutral, the torso upright and the arms over the head.
On an inhale breath, come back to center.
Move into the same sequence on the opposite side. Practice satya and work to maintain the balance of ease and effort in every posture. Move slowly and with mindfulness, while moving in and out of the poses. Focus on creating mindful transitions, as if you were moving in slow motion.
Satya is one of the 5 yamas, or restraints, written by Patanjali. Practicing satya in our yoga practice and in life, helps us to settle into reality with grace. Tune in, “listen” and get acquainted with your “true self” while honoring the body and mind.
Check with your doctor before performing any form of exercise including yoga and breathing techniques. Always honor your body. If a posture gives you pain, gently come out.
Namaste,
Christi Iacono, 500 hr. cert. yoga instructor and owner of In Rhythms Yoga
IRY offers regularly scheduled vinyasa and yin-based classes on, Sat., Sun. (Yin-Yoga) and Wed. mornings as well as Tues. and Thurs. evening classes.
*In Rhythms Yoga supports the fundraiser, “Yoga for Hope”.
Donation Based classes are scheduled for: Thursday, April 30th, 5-6:15 pm, 875 Sunset Cliffs Blvd., S.D., and Tuesday, May 5th, 5-6 pm, In Rhythms Yoga, Clairemont, S.D.
*Christi teaches family and kids yoga. Contact her for more info. on kids and family yoga.
*Christi uses Young Living Oils at the studio to enhance yoga class, meditation and in her home. Visit http://www.apothecarysociety.com/ciacono to learn more.
*Go to www.inrhythmsyoga.com to see the full yoga schedule, instructors and for private lessons.
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