The Yoga Path • Omaha, NE


{ Practicing Physical, Mental & Spiritual Health }

Yoga for Times of Crisis

For the next few posts I will talk about how to practice on your own, offering various themes. Today it will be a sequence that BKS Iyengar offered right after the 9/11 tragedy: It was titled:

Yoga Sequence For Times Of Crisis*

The emphasis is to build up one’s emotional strength, not physical stamina or flexibility. With that in mind, here are some specific recommendations as to how to move through these asanas:
~No standing poses. No backbends.
~All poses should be done with eyes open (including savasana). Try to flatten your vision if you know how or at least notice where you gaze is going and try not to let it drift. Or imagine your eyes are located at the temples and to “open” these eyes.
~Do not worry about a perfect pose. However, while breathing in any asana, breathe in such a way that the breath touches the lateral side of the chest during inhalation.
~Be patient and hold each pose from 2-5 minutes

1. Savasana (corpse pose; can be done supported on a bolster or blankets. Be comfortable but not sleepy. Remember eyes stay open.)

2. Supta baddha konasana (reclining bound angle pose. This can be done supported on a bolster or blankets and with a strap if you have one.)

3. Supta virasana (reclining hero pose; can be done supported on a bolster or blankets. Prop yourself up on a chair or stairs if this difficult for you. If this not doable because knee pain, just do the prior pose longer.)

4. Prasarita padottanasana/wide legged forward bend (Make sure the head is supported.)

5. Uttanasana /standing forward bend (again with arm support on a block or chair.)

6. Adho mukha svanasana /downward facing dog pose (again get the head supported.)

7. Viparita dandasana inverted staff pose over a chair or firm cushion (strapping the legs around the mid-thigh is recommend)

8. Sirsasana / headstand (against the wall if you want or do the “preparation poses” for as long as you can. Try to do some version of this as as safely as you can, but don’t skip it.)

10. Setu bandha sarvangasana (supported bridge pose, try make it accessible but not too easy)

11. Sarvangasana / shoulderstand (this can be done supported on a chair or from the wall as we practiced in class. If you have difficulty holding, lapse into halasasa / plow pose; again from the wall.)

Pranayama: End with Antara kumbhaka a very short retention on the inhalation. (This is just holding the in-breath just a little longer than normal. Do this in a comfortable, stable seated pose. Just notice the desire to breath out, then exhale. Don’t strain the breath here. You may notice your inhale grows deeper.)

*Please refer to BKS Iyengar, Yoga: The Path to Holistic Health

a gift from guruji BKS Iyengar

Let us know how it works for you.

Filed under: Education, Virtual Yoga, , ,

One Response

  1. Debra Knight says:

    Thank you, Mark! I am missing the Yoga Path, you, Sheila, and yoga friends. We now have our yoga mats out and using. Yes, even I am practicing at home.

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