Asana: Steadiness & Ease

According to the Yoga Sutras, the practice of yoga asana should be "sthira" and "sukham" or filled with steadiness and ease. This week we will release tension from the hips and low back in order to create these sometimes elusive qualities in our seated postures. 

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Murti Mudra
Clasp the hands together and extend only the pinkie fingers. Keep the palms of the hands pressed together as you hold the clasped hands in front of the lower abdomen.
Benefits: Brings awareness into the pelvis, legs and feet, lengthens the exhalation and brings awareness into the body.

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Z-Pose Cat/Cow
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. 
Cow: Inhale arch back lift head tilting tail back. Drop pubic bone towards floor and belly forward. Draw elbows back to open the chest.
Cat: Exhale round back engaging lower abdominal muscles. Tuck tail under, round upper back and drop head bringing elbows forward to open upper back.
Repeat 5 times with the breath then change sides.

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Z-Pose Hip Press
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor beside hip. 
Inhale press right hip forward and twist torso to the left. 
Exhale release back to the center. 
Repeat 5 times with the breath then change sides.

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Z-Pose Dolphin Dives
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Turn the torso to the left and place hands on either side of left knee. 
As you exhale curl tail bone under lean slightly back, bend elbows and drop torso forward. 
As you inhale scoop chin, chest and belly forward and up. 
Repeat 5 times with the breath then change sides.

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Z-Pose Pigeon
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Turn the torso to the left and line up the navel to the left knee. Walk hands out on either side of left knee. Lay forward supporting on arms on floor, rest head on hands or blocks.  
Hold for 10-20 breaths then change sides.

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Baddha Konasana (Bound Angle Pose)
Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed and the knees apart. 
Hold 10-20 breaths then release.

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Dharana Virasana (Hero's Concentration Pose)
Sit with legs in Virasana. Cross left arm over right arm intertwining forearms in front of face. 
Widen the collarbones and shoulder blades away from the center. 
Repeat to both sides for up to 1 minute.

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Krounchasana (Heron Pose)
Sit on a block with the left leg in Virasana and the right foot on the floor. If you cannot sit in Virasana, sit cross-legged with the left leg. Either wrap strap around sole of right foot or hold sole of foot with both hands. Inhale open chest and lean back taking right foot off floor and bringing right knee to chest. Exhale and extend the right leg straight. 
Hold 10-20 breaths then release and change sides.

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Savasana (Corpse Pose)
Lie on back with legs straight and feet relaxed to sides. Move arms away from body slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.

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