Overcoming Trauma through Yoga by David Emerson

Author:David Emerson [Emerson, David]
Language: eng
Format: epub, mobi
ISBN: 978-1-58394-533-9
Publisher: North Atlantic Books
Published: 2012-01-10T05:00:00+00:00

Seated Mountain

Seated Mountain variation

Seated Sun Breaths

Sun Breath with hands gently lifted on inhalation

Sun Breath with palms together in front of the heart

Sun Breath with arms extended to the sides upon inhalation

VARIATION A: Now consider, if you like, experimenting with some breathing and moving in unison. With your hands on your thighs or toward your knees, as you inhale, gently lift your hands a few inches. Then, as you exhale, bring your hands back to your thighs or knees. Inhale lift, exhale gently release.

Feel free to breathe and move here for a few cycles, getting a sense for connecting your breath and your movement. If you want to add something, spread your fingers wide apart on the in-breath, making your hands very active, broad and firm. With your out-breath, soften your hands as completely as possible, like feathers floating down to rest on your thighs or knees. Notice the contrast between activating and softening your hands.

VARIATION B: Another Sun Breath variation is to begin with your palms together in front of your heart.

As you inhale, extend your arms to your sides.

As you exhale, bring your palms back together in front of your heart. Feel free to continue with this pattern for a few cycles. Notice that this is a bigger gesture. What does it feel like to take up a little more space?

VARIATION c: If you would like to experiment with a yet more spacious variation, begin as in Variation A with your hands on your thighs or knees. As you inhale, sweep your arms high in a big circle.

When you exhale, bring your hands back to your thighs or knees. Notice that this variation is more circular, while the other two are more linear. Notice what it feels like to explore a more spacious gesture like this. You can always return to Variation A or B at any point. In fact, attending to your body and noticing what is and is not comfortable and making choices according to these observations is at the heart of this practice. Feel free to take another minute or two to explore your Sun Breaths.

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