Thursday, December 1, 2016

Meditation Day 2 - Connecting to your Core!



Day 2 in getting grounded the focus is your core. When the core is strong, it will help you feel steady physically and energetically. This makes it easier to feel centered when things get chaotic. The following are some poses that focus on the core.

*Begin in downward facing dog to warm up and stretch your limbs and muscles. As you move through the following asanas focus on breathing through the belly.

1. Warrior 3 - You can progress into this pose from Down dog. You have the option to remain supported in this pose with your hands down on the earth or a prop, or for the full expression lifting your arms off the ground. Remain in this pose for 3 breaths and repeat opposite side.


2. Triangle Pose - From Down dog progress into triangle pose. Concentrate on breathing into your arm extending towards the heavens and exhaling your navel back back to your spine to twist the heart space open, gazing towards the sky. Hold for 3 breaths and repeat opposite side.



3. Flying Side Angle Pose: From Down dog progress into this pose . Make sure you place the back heel down toward 45 degree angle, then stack your armpit over your knee. You have an option to lift your fingertips off the earth and literally "fly" in the pose. After 5 breaths return to Down dog and repeat opposite side.


4. Plank Pose: From Down dog inhale to plank, then exhale navel to spine, seat high back into down dog.  Repeat this sequence (inhale to plank exhale to down dog) at least 5 times.



5. Meditate: Come to a comfortable cross-legged seat. Bring your arms up to 60 degrees and fold your fingers into your palms, point your thumbs up and angle them slightly toward one another. Sit for 3 to 10 minutes, feeling a sense of joy. If your arms get tired rest them on your lap.



 A nice way to end your meditation is to chant the sounds of the chakras: Lam, Vam, Ram, Yam, Ham, Om, Om!

Mary Jane Kasliner
www.fengshuiyoganj.com
www.njfengshuitraining.com