Open Heart Benefit: In Honor of Dr. Martin Luther King, Jr.

Dr. Martin Luther King Jr was a teacher, activist, father, husband, minister, nobel prize winner, author, and humanitarian who believed strongly in the first two observances of yoga, non-violence (ahimsa), and truth (satya). He was a warrior for peace who fought tirelessly to ensure that people of color were given their inalienable rights to life, liberty and the pursuit of happiness as guaranteed in the constitution. We dedicate the fruits of our practice today to honor his life and death, and to cultivate these same qualities within ourselves. A reminder to approach every human interaction as with the beloved, even when faced with someone who does not share your gender, ethnicity, religion, socioeconomic status, or sexual orientation. 

As you move through your days remember to treat one another with acceptance rather than fear; with love rather than hate, with justice rather than injustice, with peacefulness rather than violence, with unity rather than division, and with compassion rather than indifference.

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Kapota Mudra
Dove

Begin with palms together. Create space between palms keeping finger tips, thumbs and heels of hands together; hold at the heart.
Benefits: Activates the heart center
Practice Tips: Use when depressed
How it Works: The two hands represent the duality of spirit and matter and are brought together with a precious space within representing spaciousness for the breath.

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Padma Mudra
Lotus

Place hands together at the heart, keep thumbs and little fingers together, open other fingers and create cup shape between palms.
Benefits: Elevates heart energy, integrates body and mind
How it Works: The flower shape of the hands acts as a funnel to draw energy into the heart. The lotus grows under water from mud towards the sun to bloom on the surface of the water representing the groundedness and detachment needed for deep spiritual practice. 
Practice Tips: Use yo heal your emotional heart

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Cat/Cow Tilts
Marjaryasana 

Cat: Exhale round the back and drop the head and tail bone towards the floor. 
Repeat with your breath 10 times.
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine. 
Therapeutics: Massages the internal organs and warms-up the muscles along the spine.

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Crescent Lunge to Runner's Lunge Flow 
Anjaynasana to Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs.

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Extended Child's Pose to Cobra Pose Flow
Uttita Balasana to Bhujangasana Vinyasa

Begin in Balasana with the arms overhead on the floor. Inhale keep hands where they are and move torso through arms to come first into a knee plank position with the shoulders over the wrists, the torso and thighs in a straight line. 
Then exhale back into Balasana. 
As you inhale a second time, bring the shoulders over the wrists, lift the heart and come into a gentle backbend with pelvis pressing towards floor. 
Exhale return to Balasana. 
Repeat 5-10 times with the breath.
Therapeutics: Alternately stretches and strengthens front and back of body.

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Downward Facing Dog
Adho Mukha Svanasana
 
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

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Warrior II
Virabhadrasana II 

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Strengthens legs and increases balance

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Warrior I
Virabhadrasana I 

Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee. Draw belly up and release tail bone towards floor. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens front body and psoas, strengthens legs, improves balance

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Standing Wide-Legged Forward Bend
Prasarita Padottanasana 

Stand with feet wide apart. 
Variation II: Bend forward from hips release spine forward with crown of head facing floor. Reach hands out to hold the outer ankles. Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.
Therapeutics: Intense hamstring stretch, opens back of body

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Chanting

Chant "Om aham shanti namaha" nine times.
Translation: "I honor the peace that lives within."

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Supported Heart Opener
Salamba Uttana Merudandasana

Set up two bolsters perpendicular to mat with folded blanket on the one toward the back of the mat. Sit on folded blanket or on floor facing away from bolsters. Lie back so that shoulder blades and upper back are supported by shorted bolster and the head and neck are supported by the taller bolster. The upper line of the shoulders and arms should fall in between the bolsters. If the elbows to not readily reach the floor, support with more folded blankets. Either straighten legs out to floor or rest knees over bolster.
Therapeutics: Opens heart and releases tension across chest, shoulders and neck

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Vajrapradama Mudra
Unskhakable Trust

Clasp fingers and open palms toward heart; point thumbs upwards. Hold a few inches away from the chest.
Benefits: Builds confidence, security, opens the heart very gently
How it Works: The hands are brought together to create a secure net at the heart to hold all doubt and indecision in compassion. It also represents the interconnectedness of all people and things awakening compassion.
Practice Tips: Use when frightened or anxious

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Corpse Pose
Savasana 

Lie on back with legs straight and feet relaxed to sides. Move arms away from sides 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.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness