January – Seat of Compassion

seat-of-compassion-for-blogThe Seat of Compassion is a very important posture within Dru Yoga as it holds the key to one of our most important principles: the opening of the heart centre or Anahata chakra.

Dru Yoga is often recognised as one of the most powerful forms of yoga to open up the heart centre in a gentle and flowing way. When you consciously open the heart many beautiful qualities become available to you including compassion, generosity, kindness, loyalty and gratitude.

In this posture, the Seat of Compassion, you are opening the lower energy centres, gently stimualting your fire and motivation and then, through the movement of the arms, you  draw that energy flow upward to the heart centre and out through the hands. This allows your creative dynamism to be expressed out into the world through the heart qualities of generosity and kindness, rather than through emotions such as anger, irritability or low self esteem. Use this posture when you need to get into your heart space.

Physically this posture also stretches the front of the hip – the illopsoas muscles, as well as being a great stretch for the quadricep muscles on the front of the thigh (it’s great for runners and cyclists!)

How to do this posture:
1. From kneeling, engage your core muscles in the lower abdomen and then take your right foot forward, ensuring that the knee is directly above the right ankle in the full extension. If you have knee problems or are pregnant, please keep a shorter distance between the front foot and back knee, and you may wish to place a blanket or cushion under the knee that is on the floor.

2. Raise both arms up in front of you to shoulder height. Keeping your right arm extended away from you, breathe in and lift your left arm up to vertical above you – gazing at your hand. With the out breath, allow the left arm to continue to arch over head and extend out behind you. Continue to follow the hand with your eyes so that you are now looking behind you.

3. With the next in breath soften both your arms, and with the out breath push the palms of the hands away from you, stretching the palms slightly. You may find that you are able to sink deeper into the hip opening stretch with each out breath. Repeat at least 3 times with slow, deep breaths. Focus on opening the heart centre, and the connection between your hands and the heart.

4. With the next in breath raise the left arm up to vertical – following your hand with your eyes and with the out breath return the hand to shoulder height in front of you. Slowly lower your arms to the floor. When you are ready swop sides and repeat with the left foot forward.

Please do not over stretch in this extended runner position. To begin with, keep the back knee directly under the hip, creating a 90 degree angle between the hip joint and knee. Gradually increase the angle by taking the back knee further away from you as your muscles lengthen and you feel more comfortable in this position.

 

Advertisements

December – the dog

dog-for-blogAdho Mukha Svanasana – downward facing dog

This is a great posture for helping you to settle into the moment – and let go of any Christmas tension!

As an inversion it’s important not to do this posture if you have high or low blood pressure, glaucoma have had recent abdominal surgery. It’s also advised against doing this posture on the first 3 days of your menstrual cycle.

Physically this posture stretches out the hamstrings and gastocnemius (calf muscles) and latissimus dorsi in the back. Its enhances circulation to the head and brain helping us feel refreshed and invigorated. This posture helps us let go of the past and brings us totally into the present. On an energetic level you may be aware of energy flowing from the base, mooladhara chakra, though all the chakras up to the crown.

How to do this posture
Come onto your hands and knees with the knees directly below your hips and your hands below your shoulders. Tuck the toes under, engage your core muscles and with the exhalation lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted. Lengthen your spine and lift the sitting bones toward the ceiling whilst gently easing the heels towards the floor, straitening the knees.

Keeping the head relaxed in line with your arms once again soften your knees and lift the heels. Take the weight slightly forward onto the hands. Then lift the tail bone and gently take the heels back towards the floor.

Enjoy this flow for a few moves before bringing the knees back down to the floor. Rest the head to the floor and drop the arms down by your sides for a few breaths. Make sure you pause for a few breaths before you stand up in order to balance your blood pressure.

www.druworldwide.com (yoga holidays in North Wales)
Online yoga studio
Online Meditation course
Online Gita Course