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OPEN MIND OPEN BODY Ideas for Your Yoga Practice |
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Blend Asana and Meditation for a Centering Practice
Students often ask me what my personal practice is like. This month, I describe a typical practice, straight from my sticky mat.
Note on times: I actually used a clock to time these poses and meditations. I typically don't use a timer in my practice, but it worked well in this practice. For the most part, 5 minutes in a pose means holding the pose for 5 minutes, although this practice would work equally well if you need to rest and then re-enter the pose during the 5 minutes.
The selection and order of the asanas was spontaneous in the practice. I encourage you take the basic template of the practice - alternating long holds of challenging poses, long holds of relaxing poses, and 5-minute meditation periods - and substitute the poses that call to you in the moment.
5 minutes seated meditation in sukhasana. 5 minutes of breathing kriyas. 5 minutes downward facing dog. 5 minutes in seated forward fold (paschimottonasana). 5 minutes dolphin pose and variations. 5 minutes seated meditation in virasana. 5 minutes headstand. 5 minutes seated meditation in virasana. 5 minutes upward facing bow pose. 5 minutes reclining bound angle pose. 5 minutes meditation in a heart-opening, supported backbend (one blanket rolled under shoulder blades/midspine; one blanket rolled under knees, one folded blanket to slightly elevate the back of the head). Savasana.
Total practice time: 1 hour How I felt at the end of the practice: Centered, balanced, and inspired.
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