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Now is a time for healing through the power of collective love. It’s a time to honor the full humanity of ourselves and others. Yoga can help us connect to our truest selves on a physical, mental, emotional, and spiritual levels. This is important, because your deepest truth is the key to your dharma. Yoga also helps us clear our energy, including our auric field–that part of you that enters a room before your physical body arrives. Yogis say that your energy body perceives everything before your physical body. Before your mind ever recognizes it, your energy field felt it.
Yoga teacher Mary Clare Sweet shares a powerful and gracious sequence to cleanse your aura and so that your inherent radiance can shine bright. We suggest a warming up with a few Sun Salutation A’s (Surya Namaskar).
High Lunge Variation
Begin in High Lunge with your right foot forward, stacking your front knee on top of your ankle if possible. Press into your heels and gently hug your inner thighs into your midline as you firm your back leg. Extend your arms behind you slightly below shoulder height, with palms facing down. Focus your gaze forward. Hold for 5 breaths.
See also High Lunge, Crescent Variation
Virabhadrasana II (Warrior Pose II)
Spin your back heel down and open your body to the side. Place your arms in a “t” shape with your palms facing down. Elongate your arms as you lift the center of your chest. Firm your leg muscles. Hold for 5 breaths.
See also Tap the Wisdom of Warrior Pose II
Skandasana (Pose Dedicated to the God of War) variation
Bend your left knee and shift your body weight to that back leg. Stretch your front leg straight and flex your right foot to create a side lunge. Your front elbow touches the inside of your left knee as you gaze to the front of your mat. Hold for 3 breaths.
Virabhadrasana I (Warrior Pose I)
Turn your body to the front of the mat. Bend your right knee toward your second toe. Internally rotate your back thigh, which will turn your back toes slightly forward on a diagonal. Keep hugging your leg muscles toward your leg bones as you lift and engage your pelvic floor. Stretch your arms to a 45’ angle toward the sky. Gaze at the crest of your thumbs. Hold for 5 breaths.
See also Warrior Pose I
Humble Warrior Pose
Interlace your hands behind your lower back. Keep your elbows bent or straight to honor your shoulders. Bow your abdomen inside your front leg for Humble Warrior Pose. Keep your legs strong and relax your neck. Hold for 3 breaths.
Virasana (Hero Pose)
Come to kneeling, sit on your heels or a block. Place your palms on your thighs. Straighten your spine and close your eyes if you like. Hold for 10 breaths.
Try using these yoga blocks for extra support in this pose.
See also Master Hero Pose in 5 Steps
Parivrtta Janu Sirsasana (Revolved Head-of-the-Knee Pose)
From seated, extend your right leg out straight. Bend your left knee and place that foot inside your right inner thigh. Stretch your arms overhead. Lean your side body over your outstretched leg to create a side body stretch. Your bottom hand can rest on your shin, as your top arm stretches over head in line with your jaw or top ear. Hold for 5-7 breaths on each side.
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Extend both legs out in a wide angle straddle. Firm your legs, lift your pelvic floor, keep your toes flexed up to the ceiling. Draw your abdomen to your spine as you fold your torso forward slowly. Hold for 10 breaths.
You can support your torso with a bolster as you fold forward.
See also Wide-Angle Seated Forward Bend
Setu Bandha Sarvangasana (Bridge Pose)
Release onto your back. Bend your knees and press your feet into the ground. Place your feet directly under your knees, if possible. Lift your hips a few inches and interlace your hands under your low back. Press your arms into the ground. Use the power of your legs to lift your hips higher to the ceiling. Hold for 5 breaths. Repeat this sequence on the other side.
You can keep your hips closer to the ground and place a folded blanket under your hips or chest to create a gentler version of this posture.
See also Bridge Pose
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