In this hectic and busy life we must cultivate the abiltiy to nuture ourselves on every level. In big and small ways we can take the time to give ourselves space to walk in nature, sit in solitude, be with our thoughts and feelings, and enjoy the things that nourish our spirits. This practice will enable you to get in touch with your second chakra, located in the lower abdomen, the seat of self-care and creativity.
Clasp fingers inside palms, press index fingers together and press thumbs together..
Benefits: nourishes female reproductive system and provides a sense of well-being
Practice Tips: Use to connect with second chakra, or for female reproductive issues
Adhama Svasa (Soft Abdominal Breathing)
Begin lying down with head and knees supported. Rest hands on abdomen and feel movement of abdomen. Notice fullness in the belly when you inhale and the relaxation in the belly when you exhale. Imagine a balloon in the lower belly that inflates when you inhale and deflates when you exhale and concentrate on the feeling of breath dropping down into that part of your torso with soft transitions between inhaling and exhaling. Emphasize a soft open belly so that the abdominal organs can expand as the diaphragm descends. Repeat for 1-3 minutes.
Benefits: Activates relaxation response, opens Svadhisthana Chakra
Practice Tips: Use when feeling overwhealmed or anxious
Thread the Needle
Lie on the back with the knees bent. Cross your right foot over the left knee and flex the right ankle.
Variation I: If you are very tight, gently press the upper inner thigh away from your belly.
Variation II: If you are a bit more flexible, draw the legs to the chest and clasp the hands behind the left thigh (right hand between legs, left hand on outside of left leg). Hold 10-20 breaths then release and change sides.
Therapeutics: Opens the outer hips and provides traction to the lower back.
Practice for Self-Nurturing
- Belly Bolster
- Pelvic Tilts
- Moving Setu Bandha
- Moving Warm-ups
- Cat/Cow on forearms
- Kneeling Barrel Rolls
- Z-Pose with Yoni Mudra
- Dolphin Dives
- Pigeon Pose
- Goddess Squat
- Standing Hip Circles
- Warrior I at wall
- Setu Bandha on block at wall
- Block inversion
- Queen's Pose
I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.