YOGA       
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A Flow to Calm Your Mind for Meditation

Mountain Pose

Tadasana
Begin by standing in Tadasana (Mountain Pose). To bring your mind into focus, inhale and sweep both arms out to your sides, up to shoulder height, then continue raising only your right arm overhead. On an exhalation, lower your right arm to shoulder height and bring both arms to your sides. Repeat several times, alternating arms.

Warrior Pose I, dynamic variation

Vira­bhadrasana I
Now, with your feet in position for Vira­bhadrasana I (Warrior Pose I, dynamic variation) and standing near a wall, inhale to bend your front knee forward, and curl your fingers toward your palms while pulling your elbows back. Exhale, release your fists, and thrust your palms and arms forward, pushing your hands against the wall. Inhale to return to the warrior position. Exhale, re­­lease your arms, and straighten your front leg. Repeat this series 4 times on each side. Dynamic Warrior builds heat, energy, and focus; moving your arms forward and then pulling your elbows back opens your chest with each inhalation and draws your awareness to the lower belly on exhalations.

Tabletop-Child's Pose-Cow Pose

Begin by coming onto all fours in Tabletop. Exhale your hips back toward your heels, while hugging your belly toward your spine ?to come into Balasana (Child’s Pose, modified). Inhale and come forward into Bitilasana (Cow Pose) with your chest and head lifted. Repeat this sequence 3 times.

Sunbird Pose, variation

Chakravakasana
Chakravakasana (Sunbird Pose, variation) requires you to engage the opposite arm and leg while directing your awareness from the core ?to the periphery and back, and from opposite fingers to opposite toes. From Tabletop Pose, come into Sunbird Pose on an inhalation by extending your right arm forward and left leg back, reaching from the central axis of your spine out to your fingertips and toes. Repeat this 6 times, alternating opposite arms and legs. Stay for 3 breaths in the pose on the last 2 rounds.

Legs-up-the-Wall Pose

Viparita Karani
Viparita Karani (Legs-up-the-Wall Pose) is symmetrical, which can bring your awareness back to your whole body. Begin by lying on your back, buttocks against a wall, with your knees to­­ward your chest and hands resting at your sides. Inhale as you extend your arms overhead and lift your legs over the hips, letting them rest against the wall. Stay here anywhere from 5 to 15 minutes. Exhale to release, and hug your knees to your chest.

Corpse Pose

Savasana
Rest in Savasana Corpse Pose) for 5 minutes, taking a moment to feel your whole body before sitting for pranayama and meditation.  


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