A heart opening sequence for rebirth and new life
Spring is upon us, and what better way to invite the new season than with a practice full of heart openers to honor the new life blooming all around us. We’re coming out of hibernation from winter, craving the warmth of the sun and the visual stimulation of springtime colors. This is a gentle intermediate practice. Gradually build to a level that you’re comfortable with today, being mindful of the steps that nature takes as it grows all around us and being mindful to give yourself that grace and time to grow in your practice as well. Most importantly, enjoy the journey and let your body be your guide.
Tools recommended for this practice are:
- yoga mat
- 2 blocks
- yoga blanket or towel
Begin on your mat lying down with the soles of your feet together in Supta Baddha Konasana (reclined Butterfly aka Bound Angle pose) or gently with your knees bent and feet on your mat if that feels better in your body. Remember, no one knows your body better than you. If something doesn’t feel comfortable, you have permission to make adjustments for yourself. Use blocks to support your knees or thighs if your hips are tight, use blocks under your hands if you need height from the ground. If backbends are not in your wheel-house today, then leave them out. Get your ego out of the way and just enjoy this moment you’re gifting yourself. If that means laying in Savasana for the whole practice while listening to the video, then so be it! May your practice health and strengthen your body and mind. xoxo
The asanas for this practice are as follows:
Reclined Bound Angle – Supta Baddha Konasana – 10 even balancing breaths
Supine Twist – Supra Matsyendrasana – 5 breaths per side, releasing into a fetal position after each twist, to neutralize the spine and hips.
Tabletop pose – Bharmanasa – 1 breath
Cat/Cow pose – Marjaryasana/ Bitilasana – 3-5 rounds, inhaling on cow & exhaling into cat
Child’s pose – Balasana
Tabletop pose – Bharmanasa – 1 breath
Downward Facing Dog – Ado Mukha Svanasana – 3 br (breath) – Option to choose Dolphin pose Ardha Pincha Mayurasana on forearms to give the hands and wrists a rest.
Sun Salutations x3 – Surya Namaskar A
Tree pose – Vrikshasana
Prepare for 3 rounds of a gentle vinyasa (flow) starting with:
Forward fold – Uttanasa
Half lift / flat back – Ardha Uttanasa
Four-limbed Staff pose – Chaturanga Dandasana
Upward Facing Dog – Urdhva Mukha Svanasana
Downward Facing Dog – Adho Mukha Svanasana
Low crescent lunge (FLT) – Anjaneyasana
Side plank (RT) – Vasisthasana
Wild thing (LFT) – Camatkarasana
(repeat sequence on other side)
After your third round of vinyasa, rest in:
Child’s pose – Balasana – 5br
Lotus – Padmasana (or half-lotus Ardha Padmasana) with Ujayii Pranayama – 5br
Lie back down on your mat and stretch out. Take a few breaths here before moving into
Knees to Chest – Apanasana
Waterfall – Viparita Karani or Plow pose – Halasana (Stack your blocks under your hips for a supported Waterfall. Using your folded yoga blanket or towel under the shoulder blades just to the base of your neck helps protect your cervical spine from over articulating forward whenever you’re in an inversion.)
Bridge pose – Setu Bandha Sarvangasana
Banana pose aka Supine Side-body stretch – Bananasana
Corpse pose – Savasana
Spend as much time as you need in Savasana to honor your Self and your practice. Return to a comfortable easy seat – Sukhasana when you’re ready. Thank yourself for practicing today. Take the lessons that yoga teaches you – to be mindful, work with your breath, take pauses and enjoy them, and meet your body where it is today. Remember to be kind to yourself and those around you, and give yourself grace on and off the mat.
Thank you for practicing with me!
“The whole process of yoga is the science of inner management. You create an inner possibility where being blissful, joyful and peaceful is of your own nature, and not because of something that happens around you.” – Sadhguru
