Books, pencils, folders, oh my! Yes, we hit Staples this year and contrary to the ad on TV, I did not dance through the aisles. The summer flew by, the days and nights melded into each other, – as one long sigh. The earth letting the weight of its layers lie even heavier. Awakening to the sound of the high school kids getting on the school bus, this is but a reminder, that we are in transition – some attachment to where we were but hope for where we are going. With this in mind, I share with you the mantra for Overcoming Obstacles, setting forth from our very root and connection to the earth – springing forth from the long sigh of summer.
3-Part Breath (Dirga Pranayama) – Expanding energy, circulation
Come to a comfortable seated or supine position, fully supported. Place hands on your belly and breathe in enough so that you feel the abdomen rise into your hand on the inhale and relax on the exhale. Stay with the awareness of the rise and fall of the belly for at least 4 breaths (Part 1 of Breath). Next, place the hands alongside your ribs. Inhale deeply to feel the belly rise and the ribs expand under your fingers. Exhale and feel those parts relax and release. At least 4 breaths here, (Part 2 of breath) slowly expanding the lungs. The final part of this 3-part breath, is to place the hands on the chest, below the collarbones. Breathe in to feel the belly expand, the ribs separate slightly and the chest lift into the hands – filled with light and openness. Exhale and witness the release of your body through the chest, ribs and belly. 4 breaths.
Benefits: open thoracic spine to release tension in between shoulder blades, shoulders, stretch the pectoral muscles on front of the chest, relaxing, open breathing passageways, slightly energizing so can be used when you are feeling lethargic, not motivated.Great release after a long day.
Props: blanket rolled to height desired. Less = less opening
Create your blanket roll and place on your mat. Come to sit in front of roll and lower yourself down onto your back so that the roll fits along the bra line. Legs can lie flat on the mat or as pictured or any other position you want. Adjust for comfort and ensure that the shoulders and shoulder blades are spilling over the roll. Add a small pillow for the head, a neck roll or an eye pillow to go deeper in. Stay for at least 5 minutes.
(adding energy, vitalization)
Legs up the Wall