Cultivating a deeper connectedness

to self

The practice of yoga is the willingness to delve deeper, to go willingly

into spaces deeper than ones own knowingness of self

-shana marie

Props: Blanket, Bolster

Take time to arrange your props. Making sure that you use a folded blanket to support the shoulders and spine freeing any unnecessary pressure on the neck.
Making your way to the back. Begin seated on a bolster, slowly lower forearms to the earth, resting back and spine along the blanket allowing the blanket edge to free the neck. Bring a gentle elevation to the chin to protect the cervical spine.

Note: If you feel any dizziness at this point please come out of the pose and sit. You may decide to repeat this posture at a later time.

Stage 1: Investigate. If it feels okay to be on your back, start with drawing one and then the other knee in, keeping the knees hip width distance. Begin to stretch one leg and then the other upward, potentially moving ankles and toes.

Stage 2: Let the knees fall toward the sides following the pull of gravity. Support the back body with your palms to elevate the hips. Make sure to keep the chin slightly lifted. Take 3-5 breaths and check in.

Stage 3: Allow the legs to stretch outward, keeping the feet wide, starting with a micro-end in the knee.

Stage 4: Allow the feet to rest on the floor, beginning to tuck the toes and straighten the legs.

For full posture walk feet together aligning the joints. Stack hips over shoulders with tailbone to the sky. Make sure to use the hands to support the elevation of the hips. Extend the legs straight outward from the hips with toes tucked. Elevate the chin, keeping natural curvature in the cervical spine.

To exit the pose: Return through the stages you entered. Carefully bend knees returning hips to the bolster. Take time moving through the stages. Once ready, roll to the left side of the body to come to seated. Stay seated 2-3 min. Notice your breath.

Props: Blanket, Bolster, Block

Take time to arrange your props. Place a block and then place the bolster on top of the block creating and incline. Make sure that you use a folded blanket to support the shoulders and spine freeing any unnecessary pressure on the neck.
Making your way to side. (preferable left side- *this video is a right side demo) Carefully elevate the hips to the bolster and roll to the back. Slowly lower adjust the neck making sure your shoulders are supported on the blanket freeing the neck. As you are resting back with spine along the blanket take a moment to breathe checking in with the elevation of the chin to protect the cervical spine.

Note: If you feel any dizziness at this point please come out of the pose (rolling to the left side) and sit. You may decide to repeat this posture at a later time.

Stage 2: Let the knees fall toward the sides following the pull of gravity. Support the back body with your palms perhaps elevating the hips more. Make sure to keep the chin slightly lifted. Take 3-5 breaths and check in.

Stage 3: Allow the legs to stretch outward, keeping the feet wide, starting with a micro-end in the knee.

Stage 4: Allow the feet to rest on the floor, beginning to tuck the toes and straighten the legs. If working towards full posture walk feet closer together aligning the joints, legs extended straight outward from the hips.

Props: Blanket, Bolster, Wall

Take time to arrange your props. Place bolster at the wall. Make sure that you use a folded blanket to support the shoulders and spine laying the blanket out to support neck towards its natural curvature freeing you from any unnecessary pressure.
Making your way to side. (preferable left side- *this video is a right side demo) Carefully elevate the hips to the bolster and roll to the back. Slowly lower adjust the neck making sure your shoulders are supported on the blanket freeing the neck. As you are resting back with spine along the blanket take a moment to breathe checking in with the elevation of the chin to protect the cervical spine.

Note: If you feel any dizziness at this point please come out of the pose (rolling to the left side) and sit. You may decide to repeat this posture at a later time.

Stage 1: Investigate. If it feels okay to be on your back, start with drawing one and then the other foot to the wall keeping the knees hip width distance. Begin to stretch one leg upward and then the other potentially moving ankles and toes.

Stage 2: Resting the feet on the wall hip width distance position your feet just above your knees, you should be able to see your toes. Carefully elevate your chin and lift your hips up. Repeat 2-3X making sure to inhale lift and exhale lower. Once you return check in with your breath. Take a moment before continuing or finish your practice by returning to a seated pose.

Stage 4: Let the knees fall toward the sides following the pull of gravity. Support the back body with your palms perhaps elevating the hips more. Make sure to keep the chin slightly lifted. Take 3-5 breaths and check in.

Stage 3: Allow the legs to stretch outward still following the pull of gravity, keeping the feet wide, starting with a micro-end in the knee.

Stage 4: Allow the feet to rest on the floor, beginning to tuck the toes and straighten the legs.

Halasana (Plow Pose) All level pose

Demonstrated for Gentle or Pre/ Post natal yoga

Props:

1-Blocks

1-2 folded Blanket

Bolster or 2 stacked Blankets

Meditation:

My body is at temple. Each and every moment I breathe knowing the vibrant life within and the beauty that encompasses my experience.

( These postures are suitable for all levels of yoga, if pregnant, these posture variations are best for 1st and 2nd trimester)

Benefits:

Yoga is a wonderful way to develop the mental focus, stillness and alert wakefulness necessary for pranayama and meditation. As a transition from a movement-based practice to a seated, back laying and inverted practice, Halasana (Plow) pose tunes into the body's natural processes of relaxation by pacifying the parasympathetic nervous system which controls the body’s ability to relax. Yoga postures can help calm the nerves, soothe the brain and heart, and regulate the autonomic nervous system.

Stimulate venous blood flow from the pelvis toward the heart, where it's then sent to the lungs to be re-oxygenated.
Stretches the spine, muscles along the back body, releasing tensions in the shoulders and muscles of the legs.
Balances the thyroid gland.
regulate hormones by increasing blood flow to the pineal and pituitary glands.
Opens the heart and surrounding muscles of the front body.
Stimulates the abdominal organs working with circulatory and digestive systems.
Stimulates the vagus nerve, working with pain management, wellbeing and resilience.
Supports mental health and mood. Stabilizing and calming the mind reducing anxiety, stress, fatigue and depression.

Note:

Our intention here at Shana marie Yoga is to support your yoga journey in a safe way. Please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition and your ability to practice yoga, these poses. Never disregard or delay seeking professional medical advice or treatment because of something you have read on the Shana Marie Yoga or any other yoga sites.

namaste,

This class was developed for those who are looking to connect deeper with both mind and body through the practice of yoga asana with breath.
May your practice help you to fold inward knowing the light within and open into

loving kindness knowing your connection

with heart & mind.
peace,
s