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OPEN MIND OPEN BODY The Yoga of Connection |
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Week 30: I'm about to catch a flight to Las Vegas, for the Inner Idea Conference. Yoga conferences are always a source of inspiration on the topic of connection, as they bring together a group of "strangers" who, over the many workshops and talks and events, discover so many kindred spirits among each other. In my own workshops I'll be highlighting the use of mudra (gesture) in asana, in particular the practice of mudra vinyasa (sequencing several gestures and linking them with the breath). This week I offer you two audio (MP3) recordings of mudra vinyasas that each express a different aspect of conenction. The first, a "namaste" mudra vinyasa, represents the awakening of our own inner wisdom and compassion. I first described this mudra vinyasa in week 8 of this class. The gestures all reflect the awakening of the "lotus heart" - that is, that part of us who sees the good in others (including ourselves), and recognizes that we are all kindred spirits. MP3: http://www.openmindbody.com/2006emailclass/namastevinyasa.mp3 After practicing this mudra vinyasa, allow yourself to sit with the question, Who in my life am I not seeing clearly? ("Clearly" meaning seeing the good in this person, and your shared desire to experience joy and end suffering.) The second, the "laughing buddha" mudra vinyasa, represents the awakening of our inner delight. The gestures in this vinyasa all represent different aspects of appreciating the present moment, from the gesture of joyful laughter to "touch the earth" mudra, which represents gratitude for the present moment. MP3: http://www.openmindbody.com/2006emailclass/laughingbuddha.mp3 For those of you who don't enjoy, or can't access, MP3 files, the written instructions for the laughing buddha mudra vinyasa are at the end of this email. After practicing this mudra vinyasa, allow yourself to sit with the question, What am I grateful for? Have a wonderful week. If any of you are at the Inner Idea conference, please introduce yourself! Discuss
online at:
http://openmindbody.com/discuss/ login:
yoga password: connect Or
feel free to email me directly. Take
care, Kelly The
3-Stage "Om" Breath with
the Laughing Buddha Mudra Vinyasa This
breathing exercise is a modification of the classical viloma pranayama
(a breathing technique that includes breath retention). Instead of holding
the breath at 3 stages during one long inhalation, you will take three
successively deeper breaths. The breathing exercise also uses sounding to
cultivate a slow, steady, and complete exhalation. The
3-Stage Om Breath is appropriate for beginners, and should be practiced
without any strain or struggle. It is a good way to introduce chanting or
sounding to your practice, and also a natural way to deepen the
inhalation. Stage
1: Inhale into the belly - an easy, gentle inhalation. Exhale
naturally and easily. Take your time with both the inhalation and
exhalation, but do not try to breathe particularly slowly. Stage
2: Inhale into the belly and lower ribs - a slightly deeper, fuller
inhalation. Exhale naturally and easily. Take your time with both the
inhalation and exhalation, but do not try to breathe particularly slowly. Stage
3: Inhale into the belly, lower ribs, and upper ribs - a complete,
3-part inhalation. Exhale with the sound "Om". Extend the sound
(and the exhalation) by drawing your abdominal muscles in. Exhale fully
and deeply while sounding. (You can replace "Om" with another
sound, including a simple sound like "Ah"). As
you practice, the inhalation at each stage should feel like a natural
expansion from the previous breath. An image that may help is that of
blowing up a balloon. The first time you try to inflate a balloon, it is a
little stiff. The second try often inflates the balloon more fully. The
third time, the balloon is stretched and can easily receive the deeper
breath. Have a sense of receptivity during the inhalation - receiving the
breath, not forcing the breath. Add
a mudra vinyasa: Bring
your hands to anjali mudra (palms together), thumbs at the
heart. On the first inhalation (belly expands), separate the fingertips of
the middle three fingers (not the thumbs and not the little fingertips) -
the resulting gestures is like a lotus blossom opening (lotus mudra).
Exhale, return to anjali mudra. On the second (and deeper)
inhalation, separate the hands fully, about shoulders distance apart. The
resulting gesture resembles the second before clapping your hands in
delight (laughing buddha mudra). Exhale, and return the hands to anjali
mudra. Finally, on the third (and fullest) inhalation, stretch the
arms all the way out to your side and up, bring the hands to anjali
mudra overhead. As you exhale and sound "Om", lower
the hands to your heart. Each
stage of this mudra vinyasa deepens the emotional quality of joy. Smile as
you practice it.
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