Sharpen the awareness of your skeletal connections. You can apply this new knowledge in any yoga or other movement practice for greater control and a deeper sense of inner connectivity and a whole-body participation. Explore how becoming conscious of skeletal connections between hyoid, xyphoid and pubis can bring support and integration in asana practice but also in daily movements Inspired by Body-Mind-Centering
Engage in easy movements that will help you get rid of morning stiffness and lethargy, increase fluidity in the body, and gain efficiency and coordination. Practice in a non-forced, easy and pleasant way.
Find your standing neutral, explore bent-knee vs straight-knee forward fold, root into the Earth, connect your arms with your ribcage. With all this integrity move through Sun Salutations.
Refine the movement of your spine and feel the subtle sensations arising. Learn to fold forward by softening rather than pulling. Explore the connection between the head, heart and pelvis, as well as the connection of the back with the front body.
Mindfully increase the strength and flexibility of your shoulders. Then relax in restorative poses and Savasana.
In this slow, attentive practice you will journey into and through your inner centers. Use of touch, relaxed presence and listening will help you release the unnecessary tension and bring you into a state of deep inner peace. Completing with a 3-minute restorative back bend, and Nadi Shodhana Pranayama.
Cultivating your relationship to gravity, explore the movements that liberate the energy in the pelvis and lower part of the spine.
Start with soft bounces to connect with your feet and then proceed to inviting inner ease and softness in the spine in some of the classical yoga postures such as Standing Forward Bend, Triangle, Half-Moon, Eagle, seated twists and forward folds. Ends with a 10 min practice of elongating the exhalation and whole body relaxation.
Continuous movement with music. No verbal guidance. Be in the state of receptivity, listening to inner sensations. Music bed: Internal flight By Estas Tonne https://estastonne.com/
Advanced level. A slow progressive warm up of establishing connections between the inner centers leads to better grounding and an easer lift of the body in Firefly, Wheel pose and Handstand.
Begin by simple supine rocking, pulsing and easy stretches in balancing and squatting asana. Awaken a sense of connectivity and balance throughout the whole body. This will prepare you for finding an inner pulse and vitality in a variety of standing postures that follow. Session completes with Mudras and meditation
Start with 7 minutes of Pranayama. Investigate your connection to the Earth in inversions with legs still on the ground (Dolphin, Down Dog, Bear etc). Use this experience in Pincha Mayurasana and Handstand.
Soften the resistance to your feelings, and honor where you are in this nurturing and mindful, restorative session. Recommended props: 2 cushions or bolsters, a blanket and a chair
Explore the interplay of grounding and elevating energy currents within. Feel their manifestation in Bakasana pose
Engage in lateral spinal movement initiating from each spinal segment to discover the lightness and inner ease