Gentle yoga for the heart

Yoga is your gift to your body, mind and spirit; it’s an act of love and kindness towards yourself! Yoga activates your self-healing abilities, relaxes your mind and releases tensions. So if you are feeling anxious, worried, scared or stressed, yoga can help you calm down and feel more peaceful and positive.

Here’s a gentle hatha yoga sequence to open your heart and to feel the healing energy of love. Increase your ability to receive and give love, raise your vibrational frequency and enjoy a fresh flow of energy!

Here are some tips for you to read before you start:

  1. Don’t eat at least 1,5 hours before you practice – you may feel unwell or simply too heavy.
  2. Try not to eat right after your practice, ideally for around 1,5 hours – for your body to assimilate the wonderful energy you raised.
  3. Don’t shower immediately before or after the practice – this can alter your body’s response to asanas (postures) and you may not get the full benefits.
  4. Before you start set the intention to be fully present while you are practising – leave behind everything that happened beforehand and don’t think what you are going to do afterwards.
  5. Do your best to keep your eyes closed – this will help you stay focused.
  6. Focus on specific points of the body as instructed and don’t let your mind wander. When you notice that you are distracted, gently bring your attention back.
  7. Breathe normally.
  8. Aim to keep the asanas for at least 2 – 3 minutes. Relax into the asanas as much as you can.
  9. Allow yourself to relax between the asanas – take a minute or two to relax and assimilate the effects.
  10. Do what you can and don’t worry if you can’t touch your toes! This is for you to relax and enjoy, not to stress!

Warm up (10 minutes)

Warm up by shaking your body. Start by shaking your left foot and leg, then right, left hand and arm, then right. Hips, belly, back, chest, shoulders, head. Be loose and let your whole body shake, feeling the energy moving from your feet up to your crown. Shake off stress, worries and everything that was going on before the practice. Shake for around 10 minutes.

Asanas (35-50 minutes)

1. Padahastasana (standing forward bend)

Preparation. Stand with your feet shoulder width apart, feet parallel. Bend forward a few times in a row aiming to touch the ground. Don’t bend your legs.

Asana. Stand with your feet shoulder width apart, feet parallel. Slowly bend forward, hold your big toes with your point fingers. Keep your legs straight. Feel the energy rising from the ground through the soles of your feet up your legs and then down your back, arms and hands and back to the ground. Hold. Slowly roll up.

Relaxation. Stand with your feet shoulder width apart, relax. Feel energy circulating through your body, feel revitalised, strong and grounded.

1-padahastasana

2. Ardha chandrasana (standing back bend, palms up)

Preparation. Stand with your feet shoulder width apart, feet parallel.

Asana. Raise your hands, palms forward, slowly bend backward from your shoulders. Keep your legs straight, push your pelvis slightly forward. Don’t put too much pressure on your lower back. Feel the energy rising up from your feet all way up to your hands. Keep your attention on the point just above your pubic bone.

Relaxation. Return, relax your arms. Stand with your feet shoulder width apart, relax. Feel energised, feel the creative force of nature within yourself.

back-bend

3. Prarthanasana (prayer pose)

Preparation. Stand with your feet shoulder width apart, feet parallel.

Asana. Raise your hands to the level of your heart, put your palms together, placing your thumbs near the base of your neck, just above your collarbones. Press your hands firmly against each other to help you focus on the area of the heart. Then relax keeping your focus on the heart centre. Feel the energy flowing through your heart, a gentle pulsation.

Relaxation. Relax your arms and hands. Feel gratitude for everything there is.

prayer-1

4. Bhujangasana (cobra pose)

Preparation. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders.

Asana. Straighten the arms to lift the chest off the floor, keep the tops of the feet, thighs and the pubis on the floor. Firm the shoulder blades against the back, puffing the side ribs forward. Slightly bend your neck backward. Relax your buttocks, legs, arms. Relax your lower back. Feel your heart opening to love, feel warmth and expansion. Keep your focus on your heart.

Relaxation. Release back to the floor. Lie on your front, arms relaxed along the body. Feel the increased ability to love and empathise, and to be kind toward yourself and others.

4-bhujangasana

5. Bhekasana (frog pose)

Preparation. Lie down on the floor on your front. Stretch your neck and place your chin on the floor.

Asana. Bend your legs, keeping your ankles directly behind your knees. Stretch your arms behind and clasp both your feet with your hands. Press your feet down to the sides of your legs. Keep your arms bend at around 90 degrees. Keep your chin, shoulders, chest, tummy, thighs on the floor. Feel the energy flowing through your body – from the tip of your toes all the way to the heart and then to the crown of your head. Feel your heart connecting to the universal life-force energy. Feel the release of tensions, stress and anxieties. Keep your focus on the heart.

Relaxation. Slowly release your body, lie on your front with your arms along the body. Feel connected to the energetic field of the earth. Feel love filling in your being, feel the increased capacity for lucid dreaming and astral projection.

5-bekhasana

6. Apanasana (knees to chest pose)

Preparation. Lie on your back, feet slightly apart, arms along the body, palms facing up.

Asana. Draw both of your knees to your chest. Clasp your hands around them. Wrap your forearms over your shins and clasp your wrist with the opposite hand. Keep your back flat on the floor. Tuck your chin slightly. Feel nice and warm in your tummy. Keep your focus on your tummy and on your heart. Feel your mind calming down.

Relaxation. Relax your body, lie on your back with arms along your body. Feel calm and confident in yourself, feel your energy well balanced.

6-apanasana-edited

7. Gomukhasana (cow face pose)

Preparation. Sit on the ground with your legs stretched out in front of you.

Asana. Fold your legs and sit on your knees in such a way that your buttocks are resting between your heels. Big toes are next to each other, but not touching. Fold your right arm and place it behind your back. Take your left arm over your left shoulder, and stretch it as much as you can until it reaches your right hand. Use a belt if you can’t reach. Keep your trunk erect, expand your chest. Feel the increased ability to receive love. Swap arms. Feel the increased ability to give love. Keep your focus on your heart and secondarily on the point between your eyebrows.

Relaxation. Sit on the ground with your legs stretched out in front of you. Feel the increased ability to receive and give love.

gomukhasana.jpg

8. Vajrasana (thunderbolt pose)

Preparation. Sit on the ground with your legs stretched out in front of you.

Asana. Fold your legs and sit on your knees in such a way that your buttocks are resting between your heels. Big toes are next to each other, but not touching. Place your hands on the top of your thighs, thumbs pointing out. Keep your trunk erect, expand your chest. Keep your focus on on the point between your eyebrows and secondarily on the heart centre. Feel the connection between your heart and your mind.

Relaxation. Sit on the ground with your legs stretched out in front of you. Feel the the harmony between your heart and mind. Feel the increased ability to love and to keep your mind clear, the capacity to trust your heart without doubts.

vajrasana

9. Yoga mudra

Preparation. Sit on the ground with your legs stretched out in front of you.

Asana. Fold your legs and sit on your knees in such a way that your buttocks are resting between your heels. Big toes are next to each other, but not touching. Raise your hands and then bend forward, from your hips, until you reach the ground. Stretch your arms and hands on the floor in front of you, place your forehead on the ground. Feel love for yourself – a manifestation of the universe in a human body. Surrender to the magnificence of the universe. Keep your focus on the heart centre.

Relaxation. Sit on the ground with your legs stretched out in front of you. Feel love and trust – trust that everything happens for a reason, that even the toughest challenge is a hidden blessing.

yoga-mudra

Relaxation (10-15 minutes)

Lie down on your back, feet slightly apart, arms along the body, palms facing up.

Feel your body heavy on he floor. Relax your body from the tip of your toes to the top of your crown – left leg, right leg, left arm, right arm, buttocks, sexual muscles, abdomen, back from bottom to top, chest, neck. Relax your facial muscles – jaws, lips, tongue, cheeks, eyelids, eyeballs, forehead and scalp.

Feel your body relaxed and warm.

See the light above you. Feel the light filling your body through your heat and eyes. See the light reaching every corner of your being and feel its healing power. Feel the light healing and nourishing you. See your body shining with this light, radiating light.

Slightly move your fingers and your toes, inhale deeply, exhale, stretch and return.

shavasana

Thank yourself for being kind towards yourself and for what you have achieved today. Feel your body relaxed, your mind calm and your heart full of love, trust and gratitude.

Namaste ❤

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