We used a technique called Nyasa or a slightly adapted version of it. We called to mind areas of the body and brought forth light into these areas on the inhalation. For example the toes became filled with golden light on the inhale. Then on the exhale, we sent this light out into the universe. Moving through the body, we continued to find ease, release and connection to our world around us.
The relaxation, meditation and visualization exercises (also called yoga nidra) that are used at the end of a yoga practice — and, during which, practitioners “place” efforts of relaxation on specific body parts — originally stem from mental nyasa rituals.
Props: 2 blocks, 2 blankets, neck roll
Benefits: opens the hips and groin facilitating blood and energy flow to the urinary tract and reproductive organs. Opens the chest and abdomen benefiting breathing problems. Shoulders release their tension.
Bring blocks to lowest height, place rolled up blanket on top of blocks, smooth any wrinkles. Two longer blankets folded in half go lengthwise on mat. Fold top blanket down for head pillow. Sit between blocks and long blankets and put legs over blocks, soles of the feet together.
Revolved Abdominal Twist
Benefits: Gentle twist for the spine (quadratus lumborom) Releases stress on the back muscles and a stretch to the intercostal muscles. As muscles relax, breathing is enhanced.
Set one bolster lengthwise on your mat. Depending upon your comfort, height can be elevated with blocks under bolster. Lay one blanket on top double-fold and one double-fold at end of bolster where your right hip will go. Sit next to bolster with your right hip touching it, bend knees, left or top ankle can lay in arch of right foot or other comfortable position for feet. For added comfort, place blanket between legs. Lengthen body over bolster, laying bent legs in one directions and upper body facing down on bolster. Arms drape down sides of the bolster.
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