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The Whorled

Yoga + Writing

STEP 1 -POSE

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EXTENDED CHILD'S POSE

BALASANA


While in this poseā€¦..

Reflect on the people and practices that support you..

Rest into a feeling of gratitude for your teachers, guides, and ancestors.

Honor  the named and unnamed indigenous lineage holders of the practice of Yoga.

Instructions

1. From Table pose, exhale and move your hips back as far as they will go towards the heels. Walk your hands forward. Forehead rests on the floor, a block, or stacked palms. Have the knees together or spread the knees apart, choose whichever position offers the most ease.


2. Stay for 12 rounds of breaths.


3. To release: place the palms under the shoulders and slowly inhale up to a seated position.

Modifications

1. Place a blanket in between any point of contact that feel crunchy like the hips and thighs, knees and calves, tops of feet and floor, forehead and floor.

2. If pregnant, spread the knees wide apart to remove any pressure on the abdomen, and prop up your head from the floor with a blanket or block.


3. Practice on your back. Hug your knees with your hands or a strap.



STEP 2 - WRITE


Reflect

Describe, in detail, an experience where you felt yourself deeply in rest.

Record that moment and have it on standby for a time when you might feel frayed or chaotic.

Rest

Dedicate yourself to one ritual of rest. Schedule it, map it out, budget it! Make space for your sacred rest and embodied listening in 2019.


Honor

Your current resources/practices for rest and ease by writing them down and acknowledging the impact on your life.


STEP 3 - MEDITATE

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Shanti is a Sanskrit word meaning Peace.

The recitation of this mantra brings the mind to reflect on, rest in and honor Peace.


Our practice today will take several rounds of breath to complete.

Begin- Sit comfortably

Focus on your in-breath and your out-breath

Mentally repeat Shanti matching the in-breath and out-breath for several rounds

1- Inhale mentally repeat Shanti.

Exhale send the energy of peace to the world.

Sit in silence, listening to the sound of your breathing for a few rounds.

2- Inhale mentally repeat Shanti.

Exhale send the energy of peace to your community and family.

Sit in silence, listening to the sound of your breath for a few rounds of breath.

3- Inhale mentally repeat Shanti.

Exhale send peaceful energy to yourself.

Sit in silence, listening to the sound of your breath for a few rounds of breath.


Invitation