Zephyr Wildman is a seasoned Yoga trainer deeply dedicated to fostering holistic well-being and self-discovery by the transformative observe of yoga. With over 25 years of educating and examine, she specialises in Yoga anatomy, physiology, and biomechanics, in addition to Yoga philosophy utilized to observe.
Zephyr shares 5 poses for embracing the sacredness inside…
Maha Mudra – Janu Sirsasana or Paschimottanasana
One in all my favorite Mudras that I weave into my yoga observe is Maha Mudra. Sometimes called the “Nice Seal” in yoga, Maha Mudra is a potent method that integrates bodily postures (asanas), breath management (kumbhaka), and power locks (bandhas) to direct important power (prana) to a desired space, intention, or state. This observe promotes bodily, psychological and non secular well-being by stimulating, containing and directing prana to reinforce psychological readability, focus and a state of calm serenity resulting in contentment.
In line with the Tantric textual content Gheranda Samhita, there are 5 levels of working with prana:
- Directing Prana to the specified intention
Maha Mudra might be practiced in seated poses resembling Janu Sirsasana, Uttanasana, Paschimottanasana, and any of the seated cross-legged positions like Sukhasana. My favourite, which I usually use in my teachings, is performing it in Adho Mukha Svanasana.
I take pleasure in training this Mudra by performing a stimulating Pranayama beforehand, resembling Kapalabhati, Bhastrika, Surya, or Chandra Bhedana, to activate prana. Relying on my intention, I both carry out Antara Kumbhaka (retaining on the inhale) or Bahya Kumbhaka (retaining on the exhale). These two holds create a backdrop for guiding prana. Holding the inhale (Antara Kumbhaka) seems like bathing in an illuminated fullness, offering area to enliven, invigorate and excite my focus. Holding the exhale (Bahya Kumbhaka) creates an illuminated vacancy, providing stillness, quietude and profound calm to direct my consideration to.
To create the specified ‘seal,’ all three bandhas have to be engaged. Maha Bandha, the ‘nice bandha,’ entails Mula Bandha (pelvic ground elevate), Uddiyana Bandha (decrease stomach elevate) and Jalandhara Bandha (throat lock). These locks seal within the power or prana within the torso and direct it to a selected space of intention.
The mixture of asana, kumbhaka, bandha and intention in Maha Mudra can lead college students to expertise a profound transformation of their total state of consciousness and well-being.
Purvottanasana or Vasisthasana variations
I’m such a fan of this pose and its variations as a result of gravity is consistently working in opposition to us, and I see this as a good way to make gravity work for me. A lot of the day, we’re often caught in flexion—sitting, hunched over a desk, steering wheel, or desk. This pose counterbalances that motion by opening the entrance of the physique with the help of the again physique partaking.
I like to recommend the interior rotation of the arms to stabilise the shoulder girdle and maximise the ability of drawing the again of the physique in direction of the entrance whereas performing the pose. This pose might be executed seated in Sukhasana, with bent knees making a ‘tabletop’ form, or within the full pose with legs straight and engaged. Again bending in opposition to gravity could be very confronting and difficult, but the advantages prolong past the bodily.
The subtler which means of this pose jogs my memory of the Buddhist phrase ‘robust again, open entrance.’ This signifies acknowledging the robust, supportive presence behind me as I bravely face the current and future with an open coronary heart and thoughts.
Virabhadrasana – Warrior with arm variations
Warrior poses are integral to my yoga observe, and I usually centre my sequencing round variations of those highly effective postures. The bodily advantages of Warrior poses embrace strengthening the legs, pelvis and again muscle groups, in addition to energising the physique and thoughts as a result of rajasic nature of the posture. Nevertheless, I imagine the subtler which means behind the pose presents an interesting contemplation for the practitioner.
The etymology of Virabhadrasana originates from three Sanskrit phrases: Vira which means “hero” or “warrior,” Bhadra which means “pal,” “blessed” or “auspicious,” and Asana which means “pose” or “posture.” It’s generally translated as “Warrior Pose” after the warrior Virabhadra. This posture symbolises the power, braveness and willpower of a warrior who bravely faces the current second, the unknown and any challenges with an open thoughts and coronary heart. It embodies the sensation of power and energy within the physique, mixed with openness.
This posture all the time evokes the warrior spirit in me, serving to me face previous reminiscences, future projections or current difficulties that come up throughout yoga observe. It builds resilience. Virabhadrasana encourages us to search out our interior warrior, harness the hearth of motivation, the ability of willpower and the advantage of compassion as we face no matter obstacles are current.
Virabhadrasana III – Warrior with arm variations
Virabhadrasana III is crucial in any yoga observe, particularly since many people spend the vast majority of our day sitting in chairs, which weakens our hip stabilisers and rotators. This pose is good for counteracting these results. Moreover, as we age, we regularly lose our capacity to manage our stability because of decreased muscle exercise, utilization, and vary of movement. To keep up health and well being as we dwell, work, and age, performing yoga poses that contain leg balances presents nice advantages.
Virabhadrasana III not solely strengthens your legs, core and again but additionally enhances your psychological focus and readability. By difficult your stability, this pose fosters a deeper connection between physique and thoughts. It’s a robust reminder that stability comes from inside, each bodily and mentally.
Embracing this pose can construct your confidence and proprioception, conserving you in your ft and shifting ahead towards a satisfying life. Think about every observe as a step in direction of better power, resilience and interior peace. Let Virabhadrasana III encourage you to face tall and face life’s challenges with the willpower and charm of a warrior.
Sukasana with Padma/Lotus Mudra
One of many many definitions of yoga is meditation. In Hatha Yoga, we actively meditate by becoming a member of the physique and thoughts by the motion of breath, awakening to Consciousness because it experiences being human. Thus, the observe of yoga turns into an inquiry into the character of the thoughts, the character of consciousness and the essence of being human.
Consciousness, as outlined by Rupert Spira, is “that with which every little thing is thought, that inside which every little thing seems, and it’s that out of which every little thing is made. It’s all there’s; every little thing that we all know and expertise is an look of that consciousness.”
Our observe goals to create a well-lived life, fulfilling our duties and duties to the very best of our talents. It doesn’t matter what you’ve gotten or don’t have, who you realize or don’t know, what you do or don’t do, or the place you reside, drive, or put on…we embrace all of it as a causal expression of a deep longing to evolve and turn out to be what we’ve got all the time been, what we’ll all the time be—our true nature, true self, consciousness.
Every observe is a privileged alternative to mirror on what we’ve got gone by, the place we discover ourselves and the way we transfer ahead fulfilling our better function as embodied beings. Yoga is a ritual to create belonging, which means and function. By marking this second with a lotus gesture, we’re right here now, able to launch undesirable energies and attachments from previous circumstances, making new area for brand spanking new intentions.
Join along with your coronary heart and ask your self: what do you should launch? What now not serves you? Collect the pictures, emotions and phrases, then blow them into your palms. Maintain them with respect, as they’ve served you for causes solely you may perceive. Draw your consciousness in and round you. All that’s, is inside you—the thriller, pleasure, love, marvel and curiosity of your well-lived and liked life. See your life as sacred. Your physique as sacred. This second as sacred. Carry your self above your restricted self, right into a heightened state of being. Deal with holding life along with your sacred palms. Ask and pay attention for assist as you rise above concern, the mundane and the unsure. Open your self to new potentialities and alternatives to be deeply moved by life. Make this second sacred.
Ask for assist to launch what you should let go of and take heed to what you want from this observe to help that launch. What do you should restore your self to a state of serenity, sanity and peace? Braveness, power, hope, tolerance, endurance, acceptance, creativity, power, pleasure, readability, gentleness, kindness, tenderness, love?
Set your intention: be with me. Let this intention information us as we start our ritual of observe.
Discover out extra about Zephyr:
Web site: https://zephyryoga.com/
Instagram: @zephyrwildman
