Yoga Poses to Empower Your Reinvention

 This 30-minute practice done three times a week can help you reach your goals. 

Images loading...

Meditation

Start your session with a 10-minute meditation. This is a way to go back “home” into yourself, and to create space in your life for transformation. Meditation is a gateway to your heart; the breath gives you a chance to access your heart-guided, powerful center. 

 

Take a comfortable seat, where your hips are higher than your knees. Soften your skin, soften your heart, start to listen to your breath, and let your hips descend into the earth.The sides of your body should feel long, from your hips to your ears. Bring your awareness to the cycle of your breath, the inhale and exhale. Whenever a thought arises, notice it and bring your awareness back to the breath.

 

 


Osi Mizrahi is a certified Anusara yoga teacher and a Shambhala Meditation Guide. She lives in Chappaqua, New York. Visit her web site at www.OsiYoga.com
Steve Krongard & Jodi Buren

Gratitude

 

The first principle of Anusara Yoga is to be open to grace. This means having an attitude of gratitude (pranam) for everything that comes to us, both good and challenging. We come to the practice with an open heart, ready for the unknown. By bringing the hands together for a moment, we make an intention to be our highest best self in this lifetime.

 

We bow to all the light that surrounds us. This light is always present whether we see it or not. Through the practice, we awaken to the truth that the light is always there. We cultivate a humble heart and at the same time we become fierce, powerful and ready to soar.

 

The light in me bows to the light in you... 

Steve Krongard & Jodi Buren

Forward Bend

This pose (janu sirsasana) is wonderful for invigorating the nervous system and calming the mind. It is also very empowering when you need to tune into your inner wisdom. I practice this pose whenever I have “Big Questions” that need my attention. 

 

Start by opening yourself to grace. Sit on the floor, with your right leg stretched forward, the left foot against the right thigh, left knee resting on the floor. Inhale deeply and move the sit bones back and apart. Engage the thigh muscles and bow forward from your hip joints. Flex your feet to create more stability and freedom. Press your fingertips onto the floor beside your hips and lift your chest toward the ceiling as you descend. Come up on the exhalation and switch sides.

Steve Krongard & Jodi Buren

Mountain Pose

Mountain Pose (tadasana) is a basic standing posture and is the foundation for all standing poses. I find that when I practice Mountain Pose I feel stable, grounded and strong. Indeed, when we root down to the earth we have an opportunity to soar higher.

 

The foundation of a tree is its roots, so in this yoga pose, bring awareness to the feet first. Lift and spread your toes to engage the shins. This action will activate your legs more, firm your thigh muscles and lift the kneecaps. Now lengthen your tailbone toward the floor and lift your belly. Slowly and deeply inhale and bring your arms above your head… exhale and release. Repeat twice.

Steve Krongard & Jodi Buren

Warrior I

 

This wonderful, powerful (virabhadrasana I) pose reminds us of the balance between stability and freedom, of being in the world as a warrior with a generous heart.

 

Come into a Downward Facing Dog. Bring the right leg forward, knee above the ankle forming a 90-degree angle. Lift up your torso and straighten your back, keeping the power and stability in the back leg. Root the tailbone so much that your belly and chest rise up.

 

This pose starts out with a straight back, and then you can do a variation (shown here): Interlock your hands behind your back, lift your shoulders toward your ears, broaden your collarbone and draw the shoulder blades down into their sockets.The heart can now lift forward enough to make an offering.

Steve Krongard & Jodi Buren

Twist

This twist (sukhasana) energizes the spine and encourages the flow of  prana, or the universal life force, through your system. The pose helps you open to the Divine presence within and connect with the grounding energy of the earth.

 

Come into a seated, cross-legged position. Move your sit bones back and apart, and root yourself into the floor. Inhale deeply and elongate your torso from the hips to the ears. Bring your left hand to the outside of your left knee, finger tips to the floor, and position your right hand behind your neck. Exhale as you twist.

 

With every inhalation lift your chest a little more. With every exhalation, twist a little more. Inhale when you release. Exhale when you twist. Be sure to distribute the twist evenly throughout the entire length of your torso; don't concentrate it in the lower back. Stay for 30 seconds to 1 minute while continuing to breathe deeply. Repeat on the other for the same length of time.

Steve Krongard & Jodi Buren

Cow Face Pose

Here is one of my favorite poses. Cow face pose (gomukhasana) helps to restore me after a long day of working.  It makes me feel nurtured, youthful and rejuvenated.

 

Start by coming onto all fours, then stack the left knee directly behind the right. Separate the feet and sit back between the feet. Heels are equidistant from each hip. It is very important that you are fully plugged into the floor through both hips. If this is not possible, then prop your hips onto a blanket or a block to allow equal and even weight on both sit bones.

 

Keep the spine long, and lift your arms above your head. Spread your fingers with deep connection to your center. Hold for 1-3 minutes, then repeat with the left knee over the right.

Steve Krongard & Jodi Buren

Half Moon

This pose (ardha chandrasana) is wonderful for building balance, stability and confidence. If you concentrate on generating stability in your standing leg, hip, tailbone and shoulder blades, you'll create foundation strong enough to expand in all directions.

 

Begin by bringing your right fingertips to the floor. If you prefer, you can rest your fingertips on a block instead (not pictured here). Slowly straighten your right leg while lifting the left leg. When you feel balanced on the right leg, reach your left arm up toward the ceiling, opening the chest as much as possible. Hold the pose for 30 seconds to one minute, then switch and repeat on the other leg.

Steve Krongard & Jodi Buren

Gratitude

 

End your session with a moment of gratitude for everything that comes to us, both good and challenging. 

 

We bow to all the light that surrounds us. This light is always present whether we see it or not. Through the practice, we awaken to the truth that the light is always there. We cultivate a humble heart and at the same time we become fierce, powerful and ready to soar.

 

 The light in me bows to the light in you... 

 

Osi Mizrahi is a certified Anusara yoga teacher and a Shambhala Meditation Guide. She lives in Chappaqua, New York. Visit her web site at www.OsiYoga.com

Steve Krongard & Jodi Buren
First Published November 7, 2011

Share Your Thoughts!

Comments


Enjoy ~
Love Osi

Post new comment

Click to add a comment
Health
Relationships
Events
Member Voices
Clothes
Shoes & Accessories
Trends
Woman of Style and Substance
Swim & Lingerie
Forums