Home Yoga Exercises A Creative Sequence to Help You Navigate Tough Emotions

A Creative Sequence to Help You Navigate Tough Emotions

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By Sianna Sherman  |  

We all know what it’s like to really feel tangled up in our hearts as a result of we’re holding blame and resentment towards others, shaming ourselves for previous actions, or armoring ourselves towards the inevitable ache of heartbreak. Humans will go to nice extremes to keep away from ache, however uncomfortable emotions could be fertile floor for transformation and actual progress. This apply invokes the facility of Tara, the Hindu goddess of compassion, to aid you face the discomfort and reap the rewards. It gently opens the hips, hamstrings, and coronary heart; in so doing, it helps us faucet into the elixir of forgiveness and self-compassion that begins to movement unrestricted inside as we begin to dissolve the partitions of hardness and separation brought on by our resentment, guilt, and worry. This work might be troublesome, however it’s value each little bit of our effort. After all, it’s not till we will forgive ourselves and others that we’re in a position to expertise true liberation.

See additionally Find Your Inner Goddess with Sianna Sherman

  • Crescent Pose

    Indudalasana Seated, with Chin Mudra 

    Sit in a cushty place, convey your arms to Anjali Mudra (Salutation Seal: palms to prayer on the coronary heart), and supply an intention in your follow to provide help to with forgiveness. Inhale to lengthen your backbone. Exhale and lean to the left, putting your left hand to your mat, beside your left hip. Extend your proper arm overhead in a sleek means with Chin Mudra (index finger and thumb related to make the power seal of consciousness). Inhale again to middle, exhale, and repeat on the suitable aspect. Follow the rhythm of your breath as you sway aspect to aspect for a number of breaths. Visualize your self because the move of forgiveness within the tidal rhythm of Ujjayi Pranayama (Victorious Breath or Ocean Breath).

    See additionally Goddess Yoga Project: Shed Light On Your Dark Side

  • Feminine Energy Waves in Downward-Facing Dog Pose

    Feminine Energy Waves in Downward-Facing Dog Pose

    Shakti Waves in Adho Mukha Svanasana

    Step again to Downward-Facing Dog Pose. Create a transparent intention to launch resentment, blame, and disgrace. Lift your heels, bend your knees, and transfer like water via your complete backbone, hips, and legs. Visualize Tara because the Ocean of Compassion undulating via your backbone. Move the waves in the other way, too. Breathe with Ujjayi. After 1–2 minutes, relaxation within the stillness of Down Dog whereas bathing within the internal stream. The wavelike actions assist to launch stagnant power that blocks the movement of forgiveness.

    See additionally Three Women Who Discovered Their Inner Goddess

  • Child’s Pose and Cobra Pose Waves

    Child’s Pose and Cobra Pose Waves

    Balasana and Bhujangasana Waves

    From Down Dog, shift your hips again to Child’s Pose, together with your knees collectively. Stretch your arms gently in entrance of you. Inhale as you slide ahead low to the bottom and curl up into Cobra Pose. Anchor your shoulders again and sweep the bottom of your shoulder blades into the again of your coronary heart. Exhale as you push down into the bottom, spherical your again, and roll via your backbone again to Child’s Pose. Continue on this round approach: Inhale ahead with spinal extension into Cobra and exhale again with spinal flexion into Child’s Pose. Repeat a number of occasions, or for so long as you want. This vinyasa releases locations of resistance in the back and front of the guts.

    See additionally four Goddess-Inspired Poses to Ignite Your Life

  • Three-Legged Downward-Facing 
Dog Pose

    Three-Legged Downward-Facing 
Dog Pose

    Eka Pada Adho 
Mukha Svanasana 

    Begin in Down Dog. Consider any inflexible locations in your life and ask to stay with higher generosity. Lift your proper leg up behind you, squeeze to the midline, and switch the inside thigh up to the sky. Bend your proper knee and open up the hip and thigh with exterior rotation. Imagine you’re sending large quantities of compassion out of your coronary heart out into the world as you stretch open. After 5 breaths, step your proper leg ahead right into a Low Lunge.

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  • Revolved Monkey Lunge Pose, prep

    Revolved Monkey Lunge Pose, prep

    Parivrtta Eka Pada Rajakapotasana 2, prep

    With your proper foot ahead in a Low Lunge, decrease your left knee to the bottom, curl your again toes beneath, and convey each arms contained in the entrance foot. Turn your proper foot out with the knee pointing towards the toes. Bend your left knee and catch your left foot together with your proper hand, urgent your foot into your hand. To go deeper, decrease to your left forearm. Breathe deeply for 5–eight Ujjayi breaths. Step again into Down Dog. Repeat poses four and 5 on the second aspect.

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  • Wild Thing Pose

    Wild Thing Pose


    From Down Dog, shift your weight onto your proper hand, raise your hips excessive, step your left foot behind your proper leg, carry your left heel, press down by means of the mound of the foot, and convey your left hand over the bottom of your coronary heart. Tiger-paw your proper hand into 
the bottom (claw your hand into the earth for a gentle basis), anchor the correct shoulder again, and carry your shoulder blades into the again of your coronary heart; breathe deeply for 5–eight Ujjayi breaths. As you press your left hand into your chest, stand up from inside your coronary heart and broaden your energy to love.

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  • Goddess Pose, with Yoni Mudra

    Goddess Pose, with Yoni Mudra

    Utkata Konasana 

    Stand together with your ft broad. Turn your ft out and bend your knees over your ankles. Bring your thumbs collectively on the navel, and your index fingers to your pubic bone. Spread your fingers open with the palms of your palms in your low stomach. This mudra represents the loving energy of female power for compassion, forgiveness, and artistic risk. Be tender in your stomach and breathe for 5–eight Ujjayi breaths.

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  • Wide-Legged Standing Forward Bend

    Wide-Legged Standing Forward Bend

    Prasarita Padottanasana

    Stay in a large stance and switch your ft ahead. Bring your arms to your hips. Engage your leg muscle tissue evenly, anchor your internal thighs again, and tone your low stomach. Hinge your hips again and fold ahead. Hold your massive toes together with your center and index fingers and your thumbs. Inhale to lengthen your backbone and gaze up. Exhale as you fold in, bend your elbows large to the edges, and press your shoulder blades into your coronary heart. Breathe deeply for a number of rounds of breath. Inhale and root down by means of your leg bones to stand up tall by means of your backbone.

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  • Garland Pose

    Garland Pose


    Come right into a squat together with your ft collectively, knees aside, and arms in Anjali Mudra. To modify, separate your ft wider and switch them out. Keep your knees pointing in the identical path as your toes. If your heels don’t attain the bottom, place a blanket beneath them. Rest your brow into the thumbs of your arms, your third eye into the prayer of your coronary heart. Ask for readability, discernment, and forgiveness to movement by means of you.

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  • Head-of-the-Knee Pose, flow

    Head-of-the-Knee Pose, circulate

    Janu Sirsasana, flow 

    Come to seated. Stretch your left leg ahead, deliver your proper foot to your higher internal left thigh, and bend your proper knee again, barely wider than 90 levels. Engage your leg muscle mass, spin your inside thighs to the earth, and tone your stomach. Hold your left foot together with your proper hand (or strap), and lengthen ahead to fold in. You can maintain your left wrist together with your proper hand. Relax, taking a number of breaths, and pay attention for what’s asking to be healed by means of forgiveness. Inhale to stand up, and tiger-paw your proper hand into the earth behind your hips. Sweep your left arm gracefully overhead as you carry your hips into the sky and open via your coronary heart. Stretch your left leg straight, floor the heel, and flex the foot. Stay grounded by way of your proper shin as you breathe in with forgiveness for your self, and breathe out with forgiveness for others.

    See additionally Goddess Yoga Project: Three-Step Meditation To Inspire Intuition

  • Wide-Angle Seated Forward Bend

    Wide-Angle Seated Forward Bend

    Upavistha Konasana 

    Come into a large seated place together with your legs 90–120 levels aside. Engage your leg muscle mass and sit tall by means of your backbone. Spiral your internal thighs to the earth and draw your low again in. If your low again is rounded, sit up on a blanket. Walk your arms out in entrance of you and prolong ahead with an extended backbone. Ground your heels and root your thighbones into the earth. Upon reaching all the best way ahead, convey your arms collectively right into a prayer above your head. You can modify by supporting your elbows on a block or bolster with as a lot peak as wanted. With each inhale, lengthen your backbone; with each exhale, soften and deepen into the pose.

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  • Cradle Pose

    Cradle Pose


    From a seated place, draw your left leg up to cradle it, and bend your proper leg in entrance of you. Spread the toes of your left foot and equally interact each side of your left ankle to forestall the foot from sickling. Place your left knee in your left-elbow crease and your left foot in your right-elbow crease. Rest into your breath and gently rock from aspect to aspect. The hips and pelvic space typically maintain pressure, worry, and nervousness. Be mild with your self as you breathe into the areas of rigidity. Exhale and launch the strain; inhale and nourish your self.

    See additionally What Is the Goddess Yoga Project?

  • Starlight Pose

    Starlight Pose


    Place a block about 20 inches in entrance of you. Bring each heels to both sides of the block and flex your ft. Manually modify your inside thighs and create an internal spiral of the thighs towards the earth. Place your fingertips behind your hips, elongate your backbone, and breathe deeply. Draw your low again in and tone your low stomach. Inhale to lengthen your backbone; exhale, and with an extended backbone, prolong ahead and stroll out to your fingertips. Rest your brow on the block. Breathe right here for a number of breaths. Then place your elbows on the block, deliver your palms collectively, and return to your forgiveness prayer.

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  • Seated Tara, with 
Bhumi Sparsha Mudra 

    Seated Tara, with 
Bhumi Sparsha Mudra 

    “Touching the Earth” and 
“Earth Witness” Mudra

    Tara is the goddess of compassion, and she or he is usually pictured with one foot prepared to spring into motion. Sit together with your left knee bent and your foot on the ground. Bend your proper knee in a cushty seated place and chill out into your internal knowledge. Touch your proper hand to your coronary heart to name upon true forgiveness, and flippantly contact the earth together with your left hand. Relax in your physique and keep so long as you want. Repeat on the opposite aspect.

    See additionally Sianna Sherman, What’s In Your Yoga Bag?

  • Staff Offering Pose, with Salutation Seal

    Staff Offering Pose, with Salutation Seal

    Full Danda Pranam, with Anjali Mudra 

    Lie in your stomach and prolong your arms straight alongside your ears, with arms collectively in prayer. Rest together with your third eye, coronary heart, stomach, and full entrance physique down into the earth. Offer up the fruits of your apply and launch attachments to any specific end result in your life. Bring your arms to Anjali Mudra, preserving your elbows down and lifting your prayer palms up to the sky. Allow the elixir of forgiveness to movement by means of each a part of you and provides thanks to Tara, the goddess of compassion, for springing into motion for all beings.

    See additionally Sianna Sherman’s “Honey-in-the-Heart” Gratitude Practice

  • About Our Pro

    About Our Pro

    Teacher and mannequin Sianna Sherman is an internationally celebrated yoga instructor. She teaches a multifaceted strategy that mixes hatha yoga, vinyasa, Tantra, therapeutics, mythology, mantra, meditation, and extra. Sianna’s background features a twin diploma in biology and nutrition, training as a bodyworker, apprenticeships as a wild-crafter of plant medicines, initiation as a priestess within the Celtic custom, and a few years as a storyteller. She is the founding father of Rasa Yoga, Mythic Yoga Flow, and the co-founder of Urban Priestess, a modern-day thriller faculty for ladies.

    Want extra from Sianna? Learn concerning the energy of mythology by working towards Goddess Yoga together with her.

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