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1) Viralasana (Dog/Cat Combination Posture)
Come down on all fours, aligning knees to hips and
wrist just underneath your shoulders, fingers spread wide.
Inhale as you lift your tailbone and head upwards, lifting
and opening up your chest area, keeping your neck and face
relax. Allow the lower back to move on a downward curve
towards the thoracic area. Keeping the shoulders and arms
strong, now draw the shoulders straight back without
allowing them to collapse towards each other.
On the Exhale, round your spine inwards, tucking in the tail
bone, spreading the shoulders wide, releasing your muscles
from the lower back and neck area, drawing the chin towards
the throat.
Suggestive Props: Folded towel or blanket for the
knees.
2) Urdva Mukha Svanasana (Upward Facing Dog)
Lie on your stomach on the mat. Press your hands down
by the side of the body, finger pointing forwards and
aligned them with the shoulders. Draw the elbows close to
your sides, place the feet hips distance apart and extended.
With the inhale, press the palms into the floor, draw the
hips forward. Begin to straighten the arms and while lifting
the chest forward and thighs then knees up. Keep the
shoulders drawn down and back, opening up the chest and
lifted. On the exhale, lower the knees and slowly releasing
arms and chest towards the mat.
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Breathing Meditation: The prime purpose of meditation
is to relinquish all forms of distractions whether it’s
coming from the outside or centered from within, and make
our mind clearer and more lucid.
Find a favorite spot and sit in a comfortable
position either in the traditional cross-legged position
or in any other position that you feel safe and
comfortable. Closing our eyes and turning our focus to our
breathing. As we breathe naturally, preferably through the
nostrils, without attempting to control our breath, and we
try to become aware of the sensation of the breath as it
enters and leaves the nostrils. From the start,
our minds will be very busy, and we might even feel
overwhelm by our awareness through meditation. In reality,
we allow are awareness to merge with our hidden and
endless chatter of our thoughts. In our daily practice,
with the focus of the breath, we are able to separate,
what is needed for our personal growth and travels.
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Life
does not go on in a circle . . . nor does it ever repeat itself.
It always changes, and yet it evolves every moment to be
constant. Life is all-encompassing and creates the next moment
by virtue of its own being . . .
