The past few years, and notably the last month has been a time of confronting a multitude of emotions. By allowing oneself to be grounded, and go to the outer edges of the body, one may become somewhat prepared and available to experience the strength and vulnerability of being human.
Have a lightweight yoga block or similar available. Sit securely in a chair with the bottoms of the feet grounded. If needed, place a blanket or blocks under the feet. Align the knees in front of the hips and sit equally on each sit bone. Place the yoga block between the hands, lengthening the fingers with a slight emphasis on the pinky finger side of the hand. Extend the arms horizontally in front of the body and on an inhale lift the yoga block to a comfortable height, maybe just two inches, or possibly all the way overhead. With awareness and presence, fill in all the spaces of the body supported by the expansive asana. Continue as positioned, extending the block away from the body, breathing. Be aware of the pose moving in multiple directions at once. Remain grounded in the feet and sit bones and extend up beyond the top of the head while bringing the arms out in front of the body, then down to relax. Be open to what may arise.
- In lieu of a yoga block, cinch a yoga strap/something similar, shoulder-distance apart, between the wrists and elbows. Gently press the forearms away from one another into the strap
- Do the practice without the block, and/or with one arm at a time
- In a chair with armrests: do the practice, however only lift arms to the height of the armrest with palms facing one another. Gently press the back of the hands into the armrest while remaining grounded in the feet and sit bones. Maintain a lifted chest and notice the opening of the side body
- Have a partner stand behind and give gentle reference to the wrists, slightly lifting up with the intention to reveal, not correct the pose. Release for a moment, then repeat. Notice the effects.
- Place block between the feet or thighs, and/or a yoga strap around thighs
- Opens oneself to embrace what is present/available throughout the body
- The practice of being in the body boosts the practice of calming the brain
- Improves balance, stretches the front body and shoulders, strengthens the triceps and the back
- Alignment creates an effortless form of mind-body integration
- Getting bigger in space is invigorating, empowering, and joyful
Click here for a short video with MBS instructor Amy Samson and student Elaine Martin exploring expansion, availability and grounding.