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As social and physical distancing become a greater part of our everyday life, our physical activities do not need to take a back burner. In fact, it is even more important to find ways to stay active, which fortifies our resilience to disease, balances our nervous system and uplifts our mental-emotional states. Try this 60-minute yoga sequence, and notice its impact on your inner and outer experience.

In each posture of the sequence, practising the three Yoga Actions listed below increases your capacity to concentrate and familiarizes you with your body, mind and emotions. This is a path to answering the proverbial question, “Who am I?”

Actions: 

  1.  Grounding:  Lift (or draw a line) from the centre of the inner feet arches to the inner ankles, inner knees and inner trochanters.  Draw a line from the inner ankles to the outer heels.
  2. Stabilizing:  Draw the rectus abdominus up, from both sides of the pubic bone, to the xiphoid process.
  3. Broadening & Lengthening:  INHALE into both sides of the floating back ribs (bottom of rib cage) to release and lengthen the lumbar spine down and the thoracic spine up.

VIRASANA VINYASANA

  • Close your eyes and find your breath.
  • Now, practice the three actions.
  • Set a positive intention for your practice.

VIRASANA         3-5 breaths

HASTA VIRASANA      3-5 breaths
PARSVA VIRASANA (twist torso)       3-5 breaths each side

UTTHITA TRIKONASANA     3-5 breaths each side

PARIVRTTA TRIKONASANA     3-5 breaths each side   
to


to

ARDHA CHANDRASANA         3-5 breaths each side
PARIVRTTA ARDHA CHANDRASANA      3-5 breaths each side
UTTHITA PARSVAKONASANA        3-5 breaths each side
PRASARITA PADDOTTANASANA        3-5 breaths

JANU SIRSASANA         3-5 breaths each side


UPAVISTA KONASANA        3-5 breaths

KURMASANA       3-5 breaths

ADHO MUKHA BADDHA KONASANA         3-5 breaths

ARDHA PADMASANA  into forward fold  3-5 breaths each side

HANUMANASANA VINYASANA    to each side

             
Prep:  Low Lunge       to  


Forward Fold      (3 repetitions)

to


Full pose                     3-5 breaths


HASTA HANUMANASANA             3-5 breaths

Forward Fold
UBHAYA PADANGUTHASANA     3-5 breaths

SUPTA UPAVISTHA KONASANA   10 to 20 breaths
At wall with wide-belted legs
or

Hold belt across inner arches of both feet

SAVASANA                    5-10 minutes

  1. Soften all six senses:
    • Soften inner lining of throat
    • Soften jaw
    • Soften tongue away from roof of mouth
    • Soften inner ear canals
    • Soften back of the eye balls
    • Soften space between the brows
  2. Scan body for sensation; soften areas of sensation
  3. Surrender to the silence and stillness

Namaste, fellow journeyers. Stay safe, healthy and positive.

Author: Helen Maupin

Author: Helen Maupin

Helen is passionate about transforming fear into love — from her, for her, for all. She expresses her commitment to transformation through writing poetry, self-awareness and yoga books, co-designing organizations into adaptive enterprises and deepening her daily meditation and yoga practices.

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