Mood Lifting Flow

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WEEKEND YOGAFLOW
Mood Lifting Flow

Lighten your heart and build self-awareness and self-confidence with this back-bending sequence.

AS YOU PRACTICE First, establish the basic form of your backbend: Widen the inner thighs and pelvic bones as you root your tailbone down to keep your lower back spacious and prevent compression as you arch up and back. As you move through the sequence, pause at the beginning of each pose to feel your breath and to settle into the foundation of the pose. Hold each pose for five breaths, moving your breath into the back of your body.

Reflection: Make your practice playful and childlike. See what it feels like to practice with no expectations.

Additional benefits: Extends the front of the spine; opens the chest and hips; stimulates the thyroid.

1. Adho Mukha Svanasana (Downward-Facing Dog Pose) After several rounds of Cat-Cow Pose, come onto all fours, with your wrist creases parallel to the front of the mat. Claw the ground with your fingers so that the muscles on the underside of the forearms tone and lift. Breathe into your back, feeling it broaden with every inhalation. On an exhalation, release your heart toward the ground, softening between your shoulder blades without collapsing in your lower back or armpits. With strong arms and a soft heart, lift your hips and straighten your legs for five breaths.

2. Eka Pada Adho Mukha Svanasana (One-Legged DownwardFacing Dog), variation On an inhalation, lift your left leg toward the sky. Bend your left knee and turn your hips so your kneecap points to the left. Stay here for five breaths. Then straighten your leg and rotate the thigh so that the kneecap faces the ground. On an exhalation, lower the foot to the floor and do the other side before returning to Downward-Facing Dog.

3. Parsvakonasana (Side Angle Pose) From Downward Dog, step or hop-forward into Uttanasana (Standing Forward Bend), and inhale as you come up to Tadasana (Mountain Pose). From there stand sideways on your mat in a wide stance with your feet parallel. Turn your right foot out and your left foot in. Bend your right knee and place your right arm on your thigh or bring the fingertips to the floor or a block outside your right foot. Press the top of your left thighbone back and scoop the right buttock under, as you open your torso to the left. Extend your left arm alongside your ear and stay for five breaths. On an inhalation come up to standing, and then repeat on the other side.

4. Virabhadrasana I (Warrior Pose I), variation Return to your wide stance. Turn your right foot out and your left foot in until your pelvis squares toward the front foot. On an exhalation, slide the left hand down your back leg as you curl your torso into a backbend. Rest your left hand on your hamstring or upper calf as you continue to bend back, extending the right arm alongside your ear. After five breaths, inhale and bring your torso upright. Exhale as you switch sides.

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CRYSTAL OF THE DAY

TIP OF THE DAY

Ask for forgiveness: Asking for forgiveness is not easy. Your willingness to approach a person you have hurt means you’re admitting you have done wrong and are sorry for it.

Avoid minimizing your responsibility by using phrases like, “I’m sorry if…” or, “I’m sorry but…” I knew that I needed to apologize to my friend and take full responsibility for my actions. I simply named the wrong I had done to him and asked for forgiveness. This will make you feel lighter and happier in the long run.

THOUGHT OF THE DAY

If you want to be happy, don't take stuff personally, let stuff go, let people be. Focus on you, your mental health, your spiritual health, your wellbeing, physically and financially.

MEME