Impressed by each my dance background and a few wonderful lecturers, I started to search for extra methods to permit extra freedom throughout the conventional asana kind. For me this seems to be like experimenting with size and depth of breath, discovering pulsations or diving into the realm of delicate actions that provoke from an inner reference level. These 5 poses are a few of these which I typically use to discover this concept.

Wild Factor

This pose could be approached in many various methods; seated, downward canine, plank, facet plank. Nevertheless, from downward canine

Elevate one leg into the sky

Bend the knee and rotate the hip open

Step the foot to the skin of the grounded leg

As soon as your each ft are assembly the mat pour your weight by means of the ft to elevate the physique

The chest and pelvis start to rotate in the direction of the sky and the free arm can lengthen.

From right here I wish to deliver my hips to the ground and push again up a lot of occasions, bending each knees to contract the physique after which breathe out into the expanded kind.

Goddess

Stand with along with your ft large aside. Toes turned out and heels turned in

Bend your knees and permit your pelvis to sink in the direction of the mat

There may be a lot capability to seek out your personal expression and motion patterns inside goddess pose. Experiment with the higher physique and arms to start out (it’s additionally an ideal help when the legs get just a little fiery) and see what occurs

Phoenix Pose

Begin in mountain pose

Convey your knee to your chest

Step the lifted leg to the skin of the standing leg. Balancing on the ball of the foot

Bend the knees and sit hips again (like chair pose)

Attain arms up and take a large v-shape

I wish to pulse this one and use my arms like wings of a fowl. As I inhale I attain them and my gaze upward and as I exhale and wrap the arms round me and produce my chin to my chest.

Sunflower Breath

A easy one-breath-per-movement asana that acts a bit like blowing away the times particles.

Stand with legs barely wider than hip width aside

Inhale to elevate arms and straighten legs

Exhale to decrease arms, bend knees and fold the physique ahead

Relying on my how a lot vitality I want to maneuver I’ll alter the pace and depth, generally including a soar as I inhale to stimulate, for instance, or shifting actually slowly (8 rely inhales and exhales) to unwind

Constructive relaxation

Nothing like giving your self an enormous previous hug! This pose is a whole reset. The proximity to the bottom and the self contact simply really feel magical and might domesticate as sense of containment plus the power to completely launch

Lay on the ground

Convey legs wider than hip width

Enable knees to fall in the direction of each other

Wrap arms round your physique with palms resting in your shoulders

You possibly can change the positioning of the arms too; overhead, in your thighs, alongside your torso or wherever in your physique. See what feels good for you.

That is the place delicate actions really feel bigger than life, comparable to a sway of the pelvis, imagining you’re pouring water from one hip half to the opposite. And even simply respiration into the again of the physique and noticing the way it imprints on the mat.