Bryant Park Yoga is back in New York City for its 12th season, featuring teachers curated by Yoga Journal. This week’s featured instructor is Sianna Sherman, who will teach the Tuesday morning class at Bryant Park on Aug. 18th and Yoga Journal’s exclusive Goddess Yoga Project online course, returning in September. Sign up nowto be the first to know when it’s back.
Mantra practice helps you to shift your inner mental state, so you can manifest what you really want in the physical state. There is a mantra connected to the warrior goddess Durga to help you find your courage, voice, and truth, and feel less afraid in life:
Om Dum Durgayei Namaha
Which means, “Om, I bow to the one who overcomes all difficulties.” Chant this mantra when you are ready for a big breakthrough in life and need extra protection and courage to make the shift.
The following 4 poses, inspired by Durga, will help you enhance every part of your life.
Abhaya Hrdaya Mudra
Fearless Heart Mudra
Mudras are gestures that facilitate the flow of energy within the subtle body and are often practiced with the hands and fingers. Abhaya (Fearless) Hrdaya (Heart) Mudra helps to strengthen a fearless connection to your heart’s truth and helps to grow your courage to follow this truth. I begin each day with this mudra.
Cross your right wrist over your left wrist in front of your sternum, with the palms facing away from each other. Bring the backs of your hands together, wrap your right index finger around the left index finger, then your right middle finger over your left, skip over the ring finger and wrap your right little finger around your left. Extend your ring fingers and thumbs out to each other to make a seal. Draw the mudra to the root of your heart, at the base of the sternum. Breathe here for several breaths.
SEE ALSOWhat Is Goddess Yoga?
Durga is often depicted in her eight-arm form, and this pose brings eight points to the ground (two feet, two knees, two hands, chest, and chin).
From Downward-Facing Dog (Adho Mukha Svanasana), exhale to bend your elbows, lower your knees, chest and chin to the earth and lift your shoulders to the sky as much as possible. Stay here for one full round of Ujjayi breath.
Baddha Hasta Parsvakonasana
This pose calls forth the remembrance that the strength and power of the Goddess is in humble service to the whole of humanity.
From Downward-Facing Dog, inhale and lift your right leg up and step forward into Warrior II (Virabhadrasana II) pose. Turn your right foot forward to the front of your mat. Bend your right knee over your ankle with your back leg straight, left foot parallel to the back edge of your mat. Inhale, clasp your hands behind your back and anchor your shoulders back. Use a strap between your hands if your shoulders feel tight. Exhale and fold forward to the inside of your front leg. Stay here for several breaths.
The Offering Pose
Pranam means to offer, to bring forth one’s gifts and to bow with humility to all that is. Inside the expression, we can offer all of our gifts to our victories, sorrows, dreams, fears, and our deepest heart’s longing.
Lie down on your belly and shift your hips back to your heels. Open your knees apart, wider than your hips, and soften your belly. Rest your arms forward. Bring your hands together in Prayer and keep your elbows to the earth. Breathe deeply here for several rounds of breath.
Bryant Park Yoga classes take place every Tuesday and Thursday through Sept. 23rd. Follow the Bryant Park Yoga series at #YJendlessYOGAsummer.