Yoga Beyond the Mat by Alanna Kaivalya

Author:Alanna Kaivalya
Language: eng
Format: epub
Tags: Alanna Kaivalya, alana kaivalya, alanna kavalya, alanna kavalya, alana kavala, alanna kavala, yoga: beyond the mat, yoga sutras, yoga beyond the matt, Alanna Kaivalya PHD, Alanna Kaivalya p.h.d., yoga practice, books on yoga, books about yoga
Publisher: Llewellyn Worldwide, LTD.
Published: 2016-09-06T16:00:00+00:00

PRACTICE

Solar Plexus Chakra: Ram, Twists, Mars

Ram, the king and featured character of the Indian epic The Ramayana, is the presiding deity of the solar plexus chakra. As a king, he is confident, judicious, courageous, and compassionate. In the story, he leads an army to war and restores balance to his kingdom out of love for all those he serves. This is an excellent attitude to cultivate when invoking Ram’s royal energy for the solar plexus chakra.

Ram’s name itself is said to possess great power for those who chant it. Feel free to repeat rama rama rama as often as you like, out loud or silently, to bring awareness to this particular energy during the following practice to balance your solar plexus.

Solar Plexus Chakrasana Practice

Seated Twists: Begin in a comfortable cross-legged position. Twist to the right by bringing the right hand behind you and place the left hand on your right knee. Turn the body to the right, facing the right shoulder. Allow the breath to be steady as you take five deep breaths. Imagine that you are wringing yourself out like a sponge. Twist to the other side.

Downward Facing Dog / Adho Mukha Svanasana: Come forward onto hands and knees and press back into downward facing dog. Inhale into plank pose. Exhale, press back to downward facing dog. Repeat three times.

Standing Forward Fold / Uttanasana: Slowly walk the feet in between the hands to uttanasana. Soften the neck and shoulders. For a twist, bring the left hand to the outside of the right ankle and bring the right arm straight up. Keep the twist in the spine rather than the hips. Gaze to the right hand and take three deep breaths. Switch sides.

Mountain Pose / Tadasana: Fold forward completely. Vertebra by vertebra, roll up to standing.

Twisting Chair Pose / Parivritta Utkatasana: Inhale, bring the arms up, and gaze up. Exhale and fold forward to uttanasana. Inhale and bend forward to a flat back position and lengthen the spine. Exhale, fold forward to uttanasana. Inhale into utkatasana. Bend the knees deeply and raise the arms up. Bring the hands to prayer at the heart. Exhale, twist to the right by bringing the left elbow to the outside of the right knee. Gaze right and breathe. Lift the sternum up to the thumbs and stay for three breaths. Repeat on the other side. Inhale, reach the arms up for utkatasana. Exhale, dive forward with straight legs for uttanasana.

Vinyasa Transition: Inhale for a flat back and long spine. Exhale, step or jump the feet back as you lower into chaturanga dandasana. Inhale into upward facing dog. Exhale into downward facing dog.

Lunge Twist: Step the right foot between the hands for a lunge position. Exhale, bring the left knee to the floor. Keep the hips aligned over the left knee. Inhale, lift the torso, and bring the hands to prayer. Exhale, twist to the right, bringing the left elbow to outside of the right knee. For more of a challenge, tuck the back toes and lift the back knee for a standing balance.

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