Wild Yoga by Rebecca Wildbear

Author:Rebecca Wildbear
Language: eng
Format: epub
Publisher: New World Library
Published: 2022-12-09T00:00:00+00:00

HEROINE POSE

Heroine Pose is a Self-Awakening Yoga pose that opens your hips and stretches and lengthens your spine, similar to Cow Face Pose (Gomukhasana).3 Begin in a seated position in which your body feels comfortable. You may need to elevate yourself by sitting on a cushion, yoga block, or chair for support.

To get in the pose:

•Sit on the floor in Butterfly Pose (Baddha Konasana), with the soles of your feet together and your knees opening out to the sides. If you find your spine rounding, sit up on a prop like a folded blanket, cushion, or block.

•Lift your right leg and cross it over your left into Heroine Pose. As you twist your torso, your left foot should land just outside your right hip. Or if it is easier, press your hands into the floor, lift your sit bones off the ground, and walk your knees together. Then, sit back on the ground or on your block or cushion.

•Rest your palms on the soles of your feet. Close your eyes and relax. Track the sensations in your lower body.

•When you’re ready, gently move your feet a little further apart from your hips.

•Press your hands into the floor, bring your sit bones off the ground, then lower your buttocks back down onto the floor or a cushion. Repeat the raising and releasing, feeling the strength in your arms as you lift your upper body.

•Round your spine toward your knees and allow your head to rest on your knee or on a pillow or block. Relax your shoulders and jaw. Close your eyes and notice the sensations arising in your body.

•To come out of the pose, lift your right leg or press your hands into the floor, lift your sit bones off the ground, and walk your knees apart. Return to Butterfly Pose.

•Try Heroine Pose on the opposite side, with your left leg on top.

Rest in darkness as you embody Heroine Pose. Notice what is happening in your hips. If you don’t feel much, lower your head to your knee to increase the intensity; to ease the sensation, bring your head up or sit on a prop. Experience your hips as the hinge between your upper and lower body. Notice how communication moves from the head, heart, and hands through your hips to your mobile legs and feet. Invite your hips to relax by massaging them.

In the pose, as you bring awareness to your spine, imagine yourself in oceanic darkness. Imagine witnessing the evolution of the spine in other organisms. Consider how your spine is a doorway for expanding consciousness and how stretching it may be linked to searching for meaning and purpose. What does it feel like to swim in the depths? How does your spine want to move?

Explore your hips and spine in a gentle Self-Awakening Yoga movement to build your strength for Heroine Pose. Begin in Butterfly Pose, sitting with the soles of your feet together and your knees opening out to either side. Scoop your right hand under your right ankle, lift it a few inches above the ground, and then return it to the floor.

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