Begin by resting your hands on your belly and heart, breathing Dirgha Three Part Breath. Expand breath through belly, ribs, collarbones, exaggerating your breath to fully inflate. Take about 3-5 deep rolling breaths to sense your inner RHYTHMS.
Left hand is under the right hand making a ‘fish’ shape in front of your navel. Matsya means fish and helps to activate Water Element to increase fluidity and hydration throughout the body. It is especially helpful for nourishing the joints and is therefor great for spinal alignment and arthritis.
KNEES: Begin with hands on knees and circle them to feel your ankles and feet awakening (5x each direction).
HIPS: Slide your hands to your hips and circle your hips with bent knees (5x each direction).
RIBS: Float your hands to your side ribs and with hips stationary, flow your ribs in circles (5x each direction).
SHOULDERS & ARMS: Roll your shoulders backwards 3 times. Circle elbows, then wrists (5x each direction).
NECK: Turn your head gently side to side three times each side. Close your eyes and draw the infinity sign with your nose in the air (5x).
Bring your hands to your navel with thumbs lower than the bellybutton. Thumbs are together and index fingertips touch. Trimurti mudra helps to bring balance and harmony during times of change and duress, allowing a sense of flow in the natural order of things as life unfolds. Especially helpful for menopausal and PMS symptoms, reproductive system and may enhance fertility.
Sit on your heels or cross-legged. Place your hands on your knees. INHALE: Lift your chest upward and roll shoulders back and shoulder blades down toward your ‘back pockets’.
EXHALE: Round your spine inward like a turtle back, tucking your tail and chin.
(Repeat three or more times).
From Table Pose, slide your knees apart and lower your forearms to the ground with shoulders right above the elbows. Make sure your knees are in line with your hips and heels are wide apart. Gently rock your torso forward and back using deep Dirgha Three Part Breath. When you feel complete, slide or walk your knees and feet towards each other, then straighten your arms to bring you back into table again.
To set up for this pose, first from a seated position with spine tall, place your feet on the ground in front of you with bent knees. Wrap your arms underneath your knees and hug them into your chest. THEN slowly slide your heels away from you on the ground. Only straighten your legs as much as feels comfortable, making sure your chest stays touching your thighs. (The intention of this pose is NOT to completely straightening your legs out). Go inward and notice your breath. Breathe your belly against your legs. Take many breaths. Then rise back up to seated pose.
From seated pose, draw your knees wide apart with feet together on the floor. Hold your knees as you roll your spine down slowly, one vertebra at a time, all the way to the ground. Bend your elbows out to the sides with palms up in ‘cactus arms’, or straighten arms 45′ from the hips. Rest and breathe Dirgha breath, feeling the expansion of your body outward in all directions, like a lotus blooming.
Shift your hips up onto a cushion or yoga block, running your legs either straight up into the air, or rest your heels against the wall. Arms open out to the sides 45′ with palms upward facing to open chest. Feel the waterfall effect of energy and lightness flowing down through your legs, bringing energy and vitality to the reproductive system, spine, glands, sense organs and brain.
Always consult your physician before beginning any exercise or weight-loss program. The general information displayed here is not intended to substitute for or replace your healthcare professional.
Recommended practice on CD or MP3: Five Element Yoga®: All Levels Guided Yoga Practice and Deep Relaxation: Divine Sleep Yoga Nidra®.
Error! You must specify a value for the Video ID, Width, Height parameters to use this shortcode!