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The Whorled

Yoga + Writing

STEP 1: POSE

THE SPHINX (SALAMBA BHUJANGASANA)     ancient gaurdian protector of the sacred ancestors unbothered by time royally resting   embodied dignity      STEP 1 - Begin by lying on your belly, legs parallel. Extend through your toes to the space behind your feet.   STEP 2  - Lift your head, shoulders, and chest away from the floor into a slight backbend. Set your elbows under your shoulders and your forearms on the floor parallel to one another. Palms of the hands are facing down.   STEP 3  - Bring your attention to your lower belly area and your chest. Lift your low belly to support your backbend. Lift your chest into the space ahead and above you. Stay for a few breaths, then gently release your belly and lower your torso and head to the floor. Turn your head to one side then change sides stretching other side of your neck.   MODIFICATION: THE PHAROH  STEP 1- Begin by sitting on a chair. Feet touching the floor. Spine lifted.  STEP 2- imagine the chair is your throne. Set your hands on top of your legs or on the side of the chair.  STEP 3- Roll your shoulders down your back. Lift your chest. Gently lift your low belly to support your backbend. For added lift press your hands into the side of the chair. Stay for a few breaths, then gently release and sit at ease.

THE SPHINX (SALAMBA BHUJANGASANA)

ancient gaurdian
protector of the sacred ancestors
unbothered by time
royally resting

embodied dignity


STEP 1- Begin by lying on your belly, legs parallel. Extend through your toes to the space behind your feet.

STEP 2 - Lift your head, shoulders, and chest away from the floor into a slight backbend. Set your elbows under your shoulders and your forearms on the floor parallel to one another. Palms of the hands are facing down.

STEP 3 - Bring your attention to your lower belly area and your chest. Lift your low belly to support your backbend. Lift your chest into the space ahead and above you. Stay for a few breaths, then gently release your belly and lower your torso and head to the floor. Turn your head to one side then change sides stretching other side of your neck.

MODIFICATION: THE PHAROH

STEP 1- Begin by sitting on a chair. Feet touching the floor. Spine lifted.

STEP 2- imagine the chair is your throne. Set your hands on top of your legs or on the side of the chair.

STEP 3- Roll your shoulders down your back. Lift your chest. Gently lift your low belly to support your backbend. For added lift press your hands into the side of the chair. Stay for a few breaths, then gently release and sit at ease.


STEP 2: WRITE


In the same way that the YAMAS (ahimsa: causing no harm, satya: truthfulness, asteya: non-stealing, brahmacarya: self control, aparigraha: non-possessiveness) and NIYAMAS (sauca: clarity, santosa: contentment, tapah: effort with intention, svadhyaya: self study, Isvara pranidhana: surrender to the beloved Divine) lead the Eight Limbs of Yoga in Patanjali's Yoga Sutra…

What values will lead your actions in 2019?


STEP 3: MEDITATE

This Hindu mantra means I AM THAT aligning the meditator with the greater Universal reality of infinite Bliss, Peace, Joy, Connectedness and Power.    sit comfortably focus on your in-breath and on your out-breath inhale and mentally say SO" exhale and mentally say "HAM"     breath like this for several minutes. focusing only on the mantra and your breath.

This Hindu mantra means
I AM THAT
aligning the meditator with the greater Universal reality of
infinite Bliss, Peace, Joy, Connectedness and Power.

sit comfortably
focus on your in-breath and on your out-breath
inhale and mentally say SO"
exhale and mentally say "HAM"

breath like this for several minutes. focusing only on the mantra and your breath.

Through All Things

In the Cards