"I radiate love and goodwill to
soul-friends everywhere."
Ar-dha
Mat-syen-draa-sa-na
Ardha = half; Matsyendra = the
mythological
first yogi (name means "Lord of
the Fish")
Instructions
From dandasana, bend your knees and slide your
right foot under your left knee, placing it on the floor just
outside your left hip, with your right knee directly in front
of your navel. Cross your left foot over your right knee and
place it on the floor. Sit squarely on both
sitbones.
Place your left hand on the floor by your
sacrum, and wrap your right hand around the outside of your
left knee. Level your shoulders. On an inhalation/ lengthen
your spine, pressing down through your left arm to help give
length. On the exhalation, gently begin to rotate your torso
to your left, rotating only in your lumbar spine.
Continue gradually, over the course of a
number of breaths: inhale and lengthen, exhale and rotate.
Move the twist progressively up your spine, finishing with
your neck. Relatively early in the twist, it will feel more
comfortable to place your left knee in the crook of your right
elbow; as you twist farther, you can bring your right elbow to
the outside of your left knee, with your right hand resting on
your left thigh. Keep your shoulders level and relaxed at all
times.
As the twist nears completion, begin mentally
affirming, "I radiate love and goodwill to soul-friends
everywhere." Continue affirming while in the completed twist,
breathing smoothly and naturally.
To exit, inhale and lengthen your spine, then
begin to rotate back the other way on the exhalation,
beginning with your neck and moving down your spine. Take as
many breaths as needed to exit comfortably back to a
forward-facing position.
When finished, bring both knees up to your
chest and wrap your arms around them. Keep your spine
straight.
Pause to integrate the effects of the twist,
then repeat to the other side.
(also. Twisted Pose)
"At the center of life's storms I stand serene."
Ga-ru-daa-sa-na Garuda = the eagle sacred to Vishnu
Instructions
From tadasana, shift your weight onto your left foot. Fix
your gaze on a stationary point on the floor or on the wall in
front of you. Bend your left knee slightly/ bring your right
foot in front of your left foot, and wrap your right leg
around the left as far as possible, keeping your left leg
bent.
Bend your left arm 90° and bring it up in front of you,
forearm vertical at the midline of your body. Wrap your right
arm underneath and around your left arm, with the inside of
your right elbow under your left elbow, palms together. Keep
your chest lifted, pelvis facing forward.
Breathe smoothly and naturally as you hold the pose and
affirm mentally, "At the center of life's storms I stand
serene."
To exit, release your arms, then inhale and spread your
arms wide to the sides. On the exhalation, release your right
leg and return to tadasana.
Pause to integrate the effects of the pose, then repeat to
the other side.
Jathara Parivartanasana
Supine Twist (literally. Revolved Abdomen
Pose)
"I open to the flow of God's life within me."
la-tha-ra Pa-ri-var-ta-naa-sa-na Jathara = abdomen, belly,
stomach;
parivartana = turning around
Instructions
From savasana, bend your left knee and slide the foot
toward your buttocks. Press the foot into the floor to lift
and move your buttocks 4-6 inches to the left, shifting
your weight onto the right buttock. Place the sole of your left
foot on top of your right thigh/ just above the knee. Extend
your left arm along the floor directly to your left, palm
facing up, and bring your right hand to the top of your left
knee. Inhale and lengthen your spine, then as you exhale,
begin to rotate the left side of your pelvis around toward the
right. Continue inhaling and lengthening, exhaling and
rotating, always keeping your left shoulder on the floor. Feel
the twist move farther and farther up your spine. Finally,
lift your head slightly and rotate it to gaze out over your
outstretched left arm, then place the rotated head back on the
floor.
Breathe smoothly and naturally as you hold the pose,
lengthening and opening more and more through your entire
spine. Mentally affirm, "I open to the flow of God's life
within me." To exit, rotate your head back to center, inhale
and lengthen your spine, then as you exhale, rotate the lower
body back to center once again. Slide your buttocks back to
center and extend your left leg on the floor, corning into
savasana.
Pause to integrate the effects of the pose/then repeat to
the other side.
