Sequence begins clockwise at top left.
The ancient philosophers of yoga knew that we could use the muscle of our mind to see and perceive things in better ways — one free of conflict and pain, and through that we could learn to love ourselves, those around us, and the world we live in.
February is seemingly riddled with heart opening yoga sequences — but I offer you instead something to make your heart and mind stronger, so that you can truly feel compassion for yourself, and everyone and everything around you.
1. Start hanging over your legs, holding your elbows. Relax your head,
close your eyes and breathe into your upper back for a nice deep Forward
Fold. Hold here for 5-10 breaths.
2. Come into an angled lunge
from Forward Fold, by stepping your left foot back and keeping the heel
lifted. Keep your front knee bent at 90 degrees and hover your torso
over your quad. Breathe into your back body and continue reaching your
torso forward. Hold for five deep breaths and switch sides.
3.
Come to a little squat, with your thighs parallel to the floor. Twist to
the right opening through the chest and sending the left arm skyward.
Hold for five deep breaths then repeat on the other side.
4. Let
your butt come to the floor and lift your legs up into Boat Pose.
Optionally, you can bend your knees. Reach your sternum towards your
toes and breathe from your back thoracic spine to your sternum. Engage
your core as you hold for 5-15 breaths.
5. Lie down flat and lift your feet over your head on an inhale,
bringing your palms just above your sacrum, drawing the elbows in closer
to the sides of your body. Exhale and extend the legs skyward, keeping
the chin tucked and palms pressed into your back. Extend through the
legs all the way out the soles of the feet. Place your hands on your
thoracic spine and breathe into the heels of your hands. Hold 20-60
breaths.
6. Lower to the ground and place your forearms to the
floor. Press down and lift your torso up until you get the top of your
head to the floor. Lift your legs and arms to 45 degrees and draw your
palms together. Hold five breaths before you rest.
source:mindbodygreen