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exhale yoga: forward fold, breathe deep, self-compassion

your weekly dose of a mini yoga sequence, mediation, and reflection

AuthorAuthor

Jack Manzella & Clare Kresse
November 13, 2024

“For him who has conquered the mind, the mind is the best of friends; but for one who has failed to do so, his mind will remain the greatest enemy.” (Bhagavad Gita 6.6)

Postures (Asana)

seated twist (2), seated heart opener, cat/cow (+3), sun A (3)

  • Sit comfortably with your spine tall, gently reaching the crown of your head.
    Inhale and lift your arms overhead.
    Exhale and twist to the right, using your left hand against your knee for leverage.

  • Inhale arms lift.
    Exhale and twist to the left.

    (repeat 2 times) 

  • Inhale arms lift.
    Exhale and place your hands behind you, fingers pointing forward.

  • Inhale raise your chest and gaze, pulling elbows toward each other.
    Exhale walk your hands forward, folding over your legs.

  • Move to Tabletop position.
    Inhale into Cow Pose (Bidalasana), lifting your gaze and dropping your belly.
    Exhale into Cat Pose (Marjaryasana), rounding your spine.

    (repeat several times, adding in natural movement)

  • Tuck your toes and lift your hips into Downward Dog (Adho Mukha Svanasana), pedaling your feet.

  • Walk to Forward Fold allowing the body to completely release.

  • Bend your knees, then roll up to stand in Mountain Pose (Tadasana).

  • Inhale arms lift.

  • Exhale Forward Fold

  • Plant your hands and push back to Downward Dog

    (repeat 3 times)

Meditation (Dhyana)

Find a comfortable seat and gently close your eyes. Begin to notice your breath—where do you feel it in your body? Perhaps in the belly, the chest, or even the shoulders.

Slowly begin to lengthen your inhales and exhales, allowing the breath to fill the belly and expand into the back body.

Begin to count your breaths. Try to count 10 breaths in a row. If your mind starts to wander, gently brush away your thoughts, and bring your attention back to the breath.

Reflection (Svadhyaya)

Ahimsa, or “non-violence,” invites us to choose kindness toward ourselves and others. In yoga, it might mean practicing at your own pace without judgment or showing compassion in your thoughts and actions.

Think of a recent time when you were critical of yourself. What are a few ways you can bring kindness and compassion to yourself on your yoga journey?

Thanks for reading. Until next week…

Inhale, exhale.