January 14 Restore Series
Rusty's New Beginnings - A Heart Widening Story
It begins with big brown eyes filled with experiences untold, maybe some sad, maybe some joyful. It doesn't matter to a dog even one without a home. Gratitude shows in the wagging of his tail, the ears perking up, a head resting on your lap, and the shyest hint of a smile. I look at our foster dog, Rusty, with incredulous wonder. He is a rescue from the fate of who knows what and he just loves with all his heart. I sense that he was beaten at a point as he reflexively cowers if a hand approaches his head from above but boy can he love. This experience is a lesson in how infinite the heart is. No matter how much pain may fill our hearts, there is always room for love and the gratitude that goes with it. If you want to feel the effects of your heart widening, take a glance at all of the adoptable dogs from homeatlastdogrescue.org. Inspiration from our four-legged friends.
Sa Ta Na Ma Meditation (source: http://anmolmehta.com/blog/2009/09/02/kundalini-yogas-highest-mantra-meditation)
Benefits of Kirtan Kriya – Sa Ta Na Ma Mantra Meditation:
Design of Kirtan Mantra Meditation:
How to Do Kirtan Kriya – Sa Ta Na Ma Mantra Meditation:
Summary of Sa Ta Na Ma Mantra Meditation:The Breath
Relief Breath - Take a shorter and relaxed in breath and a longer exhalation either through the nose or mouth. Try placing a hand on your belly and one on your heart, the belly expands with the inhale.
Supported Forward Fold (using chair)
Props: chair, bolster, 2 blankets
Benefits: lengthen spine (spinal extension), grounding, comforting, stimulate the 3rd eye chakra (intuition), gently stretches the legs, aid in digestion (belly connecting to props).
Place the chair on your mat, facing you. Lean a bolster lengthwise against front of chair, drape with a blanket. Sit straddling the chair, torso leans against bolster or add blankets or pillow to fill in gap between torso and bolster. Arms can drape down on legs or rest on seat of chair. Tight hamstrings, place rolled blankets under knees or extend legs through legs of chair. Sit on a blanket to take any pressure off of the back. Stay 5 minutes or longer, breathing into the sensations and relaxing and releasing with each exhale.
Extras: blanket for warmth
Benefits: Allows breath to come in to the rib cage and belly more freely. Detoxifying. Can reduce high blood pressure. Relieves fatigue and insomnia. Safe for a Prenatal twist.
This can be a very prop intensive pose but once you are in it, it is worth it. Begin with right side of body, place the bottom of your right foot against the wall with leg extended. Left leg is bent at a 90 deg. angle and propped up with two blocks and a bolster with maybe a blanket on top. at least two blankets, S-fold blankets, and/or pillows placed along spine for support, lengthwise. Extend your left arm out to the left side and lay it on a smaller stack of blankets either s-fold or triple-fold out to your side. Right arm extends out to the right. This means the left arm is at a higher elevation than right. Head can remain neutral to ceiling or turn to one side. Extra blankets can be placed in spaces that need more support. Neck roll for cervical spine and eye pillow.
*we are digging placing the arms in Goddess pose (not pictured) so try that one out as well. Place blanket support under arms.
Props: blankets, bolster
Benefits; Nurturing, sense of security, well-supported pose to regulate the nervous system, good for when you are feeling anxious, keeps body in alignment, supportive for the spine, hips, shoulders, head. Allows for optimal healing and sleeping position. nurturing, sense of security, optimal for sleeping