Goddess Yoga Flow

This is a relaxing flow that will take about one hour.  Hold each pose for five minutes as long as you feel comfortable.  Remember to find your optimal self for the day, where you stretch and relax deeply without moving to a place of discomfort or pain.  If you have a repeating timer with a pleasant chime, you can set it for six minutes repeating, to give you enough time to move into the next asana.  From each reclining pose, slowly unfold by turning over on to your right side in baby Krishna and using your left arm to push yourself back to a seated position.  For more padding use two yoga mats.

Suggested props:

·      1-2 yoga mats  (if rolled, can be used instead of a bolster)

·      2 cork blocks

·      yoga bolster

·      2 blankets

·      cushions

·      chair

Creating the space – make sure you will not be disturbed, and if you wish you can light a candle or put on some relaxing music. Opening with a short chant, song or intention is a nice way to start.

Pranayama – Analoma Viloma, alternate nostril breathing.  Taking a comfortable cross-legged seated position on meditation cushions, or sitting on a chair with your feet firmly grounded on the floor, with straight back. Block off the right nostril with your thumb and inhale slowly through the left.  Block the left nostril with the little and ring fingers and exhale right.  Inhale right, and repeat, finding a natural rhythm and keeping the inhale and the exhale the same length.  Do 3-5 minutes of pranayama, stopping if you feel dizzy or uncomfortable.  Keeping the eyes closed and resting your hands on your knees, take a few normal breaths.

Reclined Butterfly – place a bolster or rolled blanket lengthwise on the mat.  Lie down on your back, with the bolster supporting your back starting at the sacrum.  Bring the soles of your feet together, and let the knees drop open.  Place a pillow or rolled blanket under each knee for support.  If needed, use a yoga block or cushion for your head, so that the neck is supported and the head is kept in line with your spine.  Close your eyes and enjoy...

Child’s pose – place a folded blanket on your mat to give your knees more padding.  Roll up a towel or blanket so it is about 4-6” thick, and tuck this close to the fold in your knee so you can sit back on it.  (You are aiming to open up the hips so eventually the buttocks will reach the heels.)  Kneel, bringing your big toes together, and opening your knees to the width of your yoga mat.  Use a bolster or cushion to lie forward on, either hugging the cushion, bringing your arms back to your feet, palms facing upwards, or extending your arms out in front.  You can rest your forehead on the cushion, or turn your head to one side.  If head is turned, change to the other side halfway through.

Reclined Heroine’s Pose (Supta Virasana) – Keeping the folded blanket on your mat for padding, kneel, sitting on a yoga block or meditation cushion.  Take a few breaths.  Then slowly move into the reclined position by supporting your back with a bolster, rolled blankets, or even using an exercise ball to lean back against.  Hands can create an energetic link by touching the soles of your feet.  Alternatively, you can place a chair behind you and reach back and hold on to the chair to allow you to lean back as much as possible.  The quads will be talking to you – loudly – but breathe through it and they will slowly ease up and start to relax.

Downward Dog – Great counterpose to Virasana, walk it out and then hold for at least 10 breaths.  If you prefer, you can place your hands on a chair or the wall if the floor is not accessible to you.

Mountain Brook Pose - You need three blankets and a bolster for this one.  Fold two blankets to create support for the upper back and place at the top of your yoga mat to form a T shape.  Roll a portion of the third blanket to create support for the neck.  Lie down on your back, with the upper back on the blankets, the arms extended out to the side and upper shoulders on the mat, the neck well supported, and bolster under the knees.

Viparita Karani, legs up the wall.  Using a wall or chair, place your legs up the wall.  If you like, you can place some light weights on the feet.  You may also fold two blankets or use a firm bolster to raise the buttocks.  Make sure that your legs are upright and that there is no space between you and the wall.  Tip:  lie down sideways with your legs extended against the wall, and then slide up.  If you wish, place an eyepad over your eyes to rest them.

Savasana – You can finish up with five to ten minutes of savasana or dead woman’s pose, lying on your back with your feet part, or knees bent with bolster underneath, arms by your sides with palms facing up.  You may wish to cover yourself with a blanket.

Namaste