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1)
Dhanurasana
(Bow Pose)
Lie on
your stomach with your hands alongside your sides, with
palms up. On the exhale and bend your knees, bringing your
heels as close as you can to your buttocks. Begin to reach
back and take hold of your ankles. Making sure your knees
are no more than hips distance apart.
Inhale
begin to lift your heels away from your buttocks and, at the
same time, draw your thighs away from the floor. Your upper
torso and head will lift off the floor. Draw the tailbone
into the floor, and keep your back muscles soft. As you
continue lifting the heels and thighs higher, press your
shoulder blades firmly against your back to open your heart.
Draw the tops of the shoulders away from your ears and gaze
forward.
With
the belly pressed against the floor, breathing will be
difficult. Breathe more into the back of your torso, and be
sure not to stop breathing.
Slowly
release yourself to the floor as you exhale, and relax for a
few breaths.
2)
Urdhva Dhanurasana
(Wheel Pose)
Lie in
a supine position on the floor. Bend your knees and set your
feet on the floor, drawing the heels as close as possible
towards the sitting bones, hips distance apart. Bend your
elbows and spread your palms on the floor beside your head,
forearms relatively perpendicular to the floor, fingers
pointing toward your shoulders.
Pressing your inner feet into the floor, exhale and push
your tailbone up toward the pubis, firming without locking
in the buttocks, and lift the buttocks off the floor. Keep
your thighs and inner feet parallel. Take a couple of
breaths. Then firmly press the inner hands into the floor
and your shoulder blades against the back and lift up onto
the crown of your head. Keep your arms parallel. Take a
couple of breaths.
Pressing your feet and hands into the floor, your tailbone
and shoulder blades should be against your back, and on a
exhale, slowly lift your head off the floor and straighten
your arms. Turn the upper thighs slightly inward and firming
up the outer thighs. Narrow the hip points and draw the
tailbone toward the backs of the knees, lifting the pubis
toward the navel.
Turn the upper arms outward but keep the weight on the bases
of the index fingers secured. Spread the shoulder blades
across the back keeping neck and head relax. |
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“Sacral Chakra”
Sanskrit: Muladhara
Element:
Water
Color:
Orange
Music: Belly Dancing Format
Flower:
Hibiscus
Herbs: Bodhi Carrot, Cattail, Celery,
Cinnamon, Daisy, Hazel, Licorice, Mint, Mustard, Nuts,
Oak, Pine, Rosemary, Saffron, Sesame, Turnip, Vanilla,
Wheat, and Walnut.
Attributes:
Survival, grounding, solidity, the body
Deities: Varuna, Vishnu, Rakini, Diana,
Neptune, Pan, Loki, Osha, Senda,
Sacral Chakra:
Water, Emotional identity, oriented to
self-gratification
The second chakra, located in the abdomen, lower back, and
sexual organs, is related to the element water, and to
emotions and sexuality. It connects us to others through
feeling, desire, sensation, and movement. Ideally this
chakra brings us fluidity and grace, depth of feeling,
sexual fulfillment, and the ability to accept change.
Developmental Stage:
6 to 24 months
Yoga Postures: Cobra, Boat, Bow, Hero, Warrior II, Lunges, Spinal
Twists, Pigeon
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Mountain Spirit, leader of the Mountain
Spirits, your body is holy.
By means of it, make him well again.
Make his body like your own.
Make him strong
again.
He wants to get up
with all of his body.
For that reason, he is performing this ceremony,
Do that which he has asked of you.
Long ago, it seems
you restored someone's legs and eyes for them.
This has been said.
In the same way,
make him free again from disease.
That is why I am speaking to you.
Apache prayer |
