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exhale yoga: hamstrings and hips, send love, be true

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

AuthorAuthor

Jack Manzella & Clare Kresse
November 14, 2024

“Yoga is the cessation of the movements of the mind.” (Yoga Sutras, 1.2)

Postures (Asana)

supine twists, hamstring stretch, figure four, figure four twist, open wing

Supine Twist (Supta Matsyendrasana)

• Lie on your back with knees to chest. Extend the left leg down, right knee crosses over for a twist. Keep your right shoulder blade to the ground.

• Inhale to lengthen; exhale to twist deeper.

• Hold for 5 breaths; switch sides.

Hamstring Stretch (Supta Padangusthasana)

• Right leg up, hold behind the thigh or calf.

• Inhale to lengthen; exhale to gently deepen.

• 5 breaths; switch sides.

Figure Four (Supta Eka Pada Ankle to Knee)

• Place the right ankle over the left thigh.

• Draw legs toward the chest.

• Hold for 5 breaths; switch sides.

Figure Four Twist (Supta Eka Pada Ankle to Knee Twist)

• Keep the figure four shape, let both legs fall left.

• Right arm extends out, gentle twist.

• Hold for 5 breaths; switch sides.

Open Wing (Supta Garudasana Arms with Prone Chest Opener)

• Lie on your belly, right arm extends out.

• Roll onto your right side, left knee bent.

• Hold for 5 breaths; switch sides.

Meditation (Dhyana)

Find a comfortable seat or lie down, close your eyes, and bring attention to your breath. Begin with yourself, silently repeat:

• “May I be safe.”

• “May I be happy.”

• “May I be healthy.”

• “May I live with ease.”

Bring to mind someone you love and repeat:

• “May you be safe.”

• “May you be happy.”

• “May you be healthy.”

• “May you live with ease.”

Extend loving-kindness to all beings everywhere, repeating the phrases for everyone. Take a few deep breaths to close, feeling the warmth of compassion you’ve cultivated.

Reflection (Svadhyaya)

Satya, or “truthfulness,” invites us to be honest with ourselves and others. In yoga, it might mean acknowledging your limits without judgment or being authentic in your thoughts and actions.

Think of a recent time when you may have ignored your own needs or pushed yourself beyond what felt true to you. What led you to act in that way? What are a few ways you can honor your truth more fully in your yoga practice and daily life?

Thanks for reading. Until next week…

Inhale, exhale.