Guided Meditation

Move Into Meditation with Shiva Rea’s Prana Flow Pranams

Prepare for a life-changing Sun Salutation practice with Shiva Rea’s Prana Flow pranams.

Tadasana with Standing Anahatasana and Jaya Mudra

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Mountain Pose with heart opener and victory mudra

Mountain Pose with heart opener and victory mudra In Tadasana, draw your hands together in front of your heart. Leavea space between your hands and chest as a place to empty your outer mind and begin to open your inner ears, listening within. Inhale, raise your hands over your head; exhale and root into the earth through your feet. For a backbending variation, draw your hands to your sacrum, fingers pointing up. Climb into your heart as you lift your sternum and ground down through your tailbone. Feel a rebound of prana (life-giving energy) rise through your legs and spine like a wave. 

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Uttanasana with Prana Flow Massage

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Standing Forward Bend with Prana Flow Massage

Tadasana is the beginning point of a prostration, when the seed of a prayer is awakened and then eventually delivered through whole-body surrender. Now that you’ve sprouted that seed, start to take it to the earth: Exhale and turn your hands downward, massaging your sit bones and down the backs of your legs to your heels as you bow your spine toward the earth. This is a practical way of opening your spine and the backs of your legs, as well as a way of being loving. Relax your neck with gravity.

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Plank Pose to Chaturanga Dandasana

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Plank Pose to Four-Limbed Staff Pose

Inhale and stretch forward into Plank Pose, keeping your shoulders, belly, thighs, and heels in alignment like a staff. Make sure your shoulders are above your wrists. Find steadiness through the lift of your core as you lengthen your body from crown to heels.
Draw into your core and give your strength to the earth. If you
want to move through Chaturanga, bend your arms to 90 degrees, bringing the sides of your waist to meet your elbows. Feel your shoulders draw onto your back and your heels radiate behind you as you lower to the earth. 

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Pranam

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Reverential Bowing

Now surrender your whole body to the earth—forehead, heart, and belly. Quiet your outer mind and awaken your inner heart as you offer your authentic prayer in words, in feeling, or simply by breathing in your connectedness to the earth. Rest here for 1–3 breaths. As you lay down your burdens and release tension, you’re able to hear a different voice, an inner love and wisdom. In this quiet experience, literally embracing the earth, we can let go of our fragmented thoughts and stirring emotions—and heed the intrinsic call to experience the sacredness reflected in the earth.

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Bhujangasana

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Cobra Pose

When you are ready, draw your hands along the earth and under your shoulders. Lengthen your tailbone toward your heels. As you inhale, lift your chest away from the earth and breathe into your open heart. You can also rise into Urdhva Mukha Svanasana (Upward-Facing Dog Pose), straightening your arms and lifting your thighs, hips, and torso off of the mat.

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Bhakti Vajrasana

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Reclining Thunderbolt Pose with devotion

Keep your inner gaze at your heart and coil back through your belly for a devotional, or bhakti, version of Vajrasana. Sit on your heels, bring your hands to the tops of your thighs, and rise through your spine to arch your back as if supported on a cloud while your heart space expands. Exhale to bow your spine with reverence over your thighs.

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Uttanasana with Prana Flow Massage

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Standing Forward Bend with Prana Flow Massage

On an exhalation, plant your feet, straighten your legs, and lengthen your heart toward the earth for Uttanasana. On an inhalation, lift your spine as your hands massage up the backs of your legs and you rise, with a long spine, to Tadasana.     

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Tadasana with Anahatasana and Jaya Mudra

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Mountain Pose with heart opener and victory mudra

Rise to standing, with your hands at the base of your spine or together at your heart, as you root your feet into the earth and draw energy up your legs and along your spine, opening your heart to the sky for standing Anahatasana. Exhale back to Tadasana with hands overhead in jaya, or victory, mudra. Slowly bring your hands to your heart, feel- ing the simple yet profound effect of Prana Flow Pranam.

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Want to learn more?  
Join Shiva Rea’s Master Class and experience ancient and unique Sun and Moon Salutation variations. If you’re ready to get a fresh perspective on your flow, sign up now