Wherever you’re at this second; However you suppose and no matter you’re feeling, it at all times fluctuates. It shall be completely different; it should flip into one thing new.
Spring is a chance for renewal and rebirth – to plant seeds, to nourish them, and to witness the countless cycle of progress and alter. It can also be a reminder that we can’t be reborn till we expertise some form of loss of life – a shedding of previous layers, habits, and outdated beliefs. When we understand that each waking second is a chance to be reborn, we will expertise the sheer pleasure of consciousness for the current second right here within the now.
In the northern hemisphere, the Vernal Equinox has been honored on March 20th for hundreds of years as a celebration of life and fertility. A time to discover a stability between Yin and Yang – and as a “spring cleaning” for stagnant power that was saved within the lengthy, darkish and chilly winter months.
This yoga sequence is meant to facilitate this awakening; To acquire and draw power inwards after which launch it outwards as a metaphorical planting of seeds.
Dynamic Chair Posture (Shakti Uttanasana)
In Hindu mythology, Shakti is described as primordial cosmic power, which represents dynamic forces that transfer all through the universe. In this variation on a conventional chair posture, consideration is directed to the cosmos after which to the long run and previous to empower us within the current.
From Mountain Pose (Tadasana), inhale your arms above you to squeeze your palms collectively, then exhale to place the burden in your heels and lean again in a chair place. Explore the sensation that the tailbone extends backwards whereas the palms and gaze attain the sky and expertise these highly effective opposing forces. As you inhale, decrease your palms to shoulder degree and have a look at the guidelines of your thumbs. Inhale after which exhale to achieve your proper hand all the best way again. Keep your hips straight and look again over your proper shoulder. Inhale after which exhale deeply to convey your proper hand again and meet your left. Inhale to convey each palms of your fingers as much as the sky once more.
Cactus Crescent Lungs
From Chair Pose, with palms up, return to a excessive lunge place along with your left foot and maintaining your again heel raised. The proper knee stays stacked over the proper ankle with the kneecap going through ahead. Following the identical dynamic actions as you probably did earlier than, decrease your palms to shoulder degree, then prolong your proper palm all the best way again earlier than bringing it ahead to satisfy the left once more. Also, don't be afraid to make an awesome clapping sound. From right here, open your coronary heart and chest by pulling your arms right into a cactus place, bending your elbows about 90 levels, and contracting your shoulder blades in your again physique to set free a giant exhale. Inhale to convey the pressed palms again collectively.
Kali Goddess Squats (Utkata Konasana)
Kali is the Hindu goddess of loss of life who is usually related to sexuality and fertility. She can also be thought-about a matriarchal determine. We can work on the equinox with Kali's power to honor the infinite cycles of life and loss of life that embody the character of duality. Inhale to straighten your entrance leg, twisting all ten toes to the left to maintain your ft parallel to your ft. From a large place, exhale along with your heels turned barely inward to sink right into a Goddess crouch, pulling your thighs parallel to the bottom and knees bent at 90 levels. Inhale to straighten each legs and exhale to crouch. Repeat as much as 4 instances.
Legs aside, ahead bend (Prasarita Padottanasana) in accordance with Scandasana
The key to attaining concord inside this motion is to discover a stability between effort and ease. Maintaining the identical broad posture and straight legs, convey your fingers to your hips, then pivot them ahead on the waist, releasing your fingertips to the bottom along with your arms straight. Inhale, lengthen your waist and stretch the crown of your head ahead. Then exhale to decrease your torso ahead and give up. Take a deep breath right here, after which transfer your fingers to the left, dropping in your left hip to sit down in your left heel with the ball of your left foot raised. The proper leg stays straight, besides that the toes bend up in the direction of the sky (the heel might have slipped additional to the proper by now). Optionally, you possibly can attain the proper arm above you and step into the total lunge Scandasana. Enable an lively trade between your fingers and the proverbial fertile soil by creating extra size with every inhalation. Everyone exhales for extra launch and grounding. As you exhale, decrease your left fingertips again to the bottom and straighten each legs to return to a wide-legged, long-back posture.
Pyramid Pose "Pumps" (Parsvottanasana)
Wide-legged, transfer your fingers all the best way to the proper to border your proper foot and hold your again heel raised for extra freedom of motion. Inhale to drop your hips and bend by means of your proper knee, lifting your chest and looking out up on the sky. Then exhale to stretch by means of each legs. Inhale once more to bend your entrance knee. Exhale to straighten each legs and fold them ahead and inward in order that the top is heavy and the neck is relaxed. Repeat this course of as much as 4 instances to look at a deep launch sensation of the outer proper hip and a delicate extension of the entrance of the left thigh (the psoas).
Forward folding with half lifts (Uttanasana)
To full the sequence on this aspect, step proper along with your again foot and inhale to look ahead with a protracted again. Exhale to bend ahead and inward. Keep your knees bent in order that your waist might be hinged. Make positive that the again is just not excessively rounded. Release your head closely and your neck for minimal exertion. Repeat this course of as much as 4 instances earlier than putting your fingers in your hips. Inhale and return your coronary heart to a standing place. After you've established your basis in Mountain Pose, now’s the time to repeat these actions on the opposite aspect of your physique.
Photos courtesy of Beth Kessler Photography
Andrea Rice is a author, yoga and meditation instructor and presenter of the Wanderlust Festival. Her articles and essays have been printed within the New York Times, Yoga Journal, Wanderlust Journal, NY Yoga + Life, mindbodygreen and SONIMA, amongst others. She has been instructing yoga since 2010, first in Brooklyn and Manhattan and now in Raleigh, NC, the place she at the moment lives. She is the co-author of a e-book on the appliance of seasonal rhythms and yoga philosophy to fashionable life that shall be printed by New Harbinger in early 2020. Connect with Andrea on Facebook, Instagram and Twitter and subscribe to her quarterly newsletters on her web site: www.andreariceyoga.com.