WEDNESDAY'S PRACTICE

Time on your mat is time exploring an awareness of yourself. 


In this evening's practice, we'll explore the bandha's as a tool to support this awareness of self. Bandha is a Sanskrit word meaning "lock" or "seal." There are three bandhas, but we'll focus on two that help control the breath, keep your body strong, and maintain awareness as you move through the postures.
 
Mula bandha, or the root lock, is a steady contraction and lifting of the perineum that keeps the energy and breath lifting toward your belly.


Uddiyana bandha, is a steady contraction similar to pulling your belly button up and in towards your spine

Holding this 2 bandhas builds the core strength and stability through your practice.

• Supine - knees supported with blanket underneath - 8-10 breaths
• Pelvic rocking with the breath - focus on changes in lumbar curve
• Come to stillness as you explore engaging mula and uddiyana bandha
• Happy baby - 5-6 breaths
• Reclining cobbler's pose
• Mountain 8-10 breaths - engage bandhas
• Chair 5-6 breaths / Forward fold 5-6 breath / Half-forward fold 5-6 breaths
• Chair flow with the breath x 3
• Warrior I with eagle arms / Pyramid 
• Vinyasa / sense the engagement of the bandha's
• Warrior II - prayer hands / Wide angle forward fold
• Vinyasa
• Warrior III
• Vinyasa 
• Child's pose
• Locust pose x 2
• Child's pose
• Torso curl x 3
• Reverse table
• Revolved head to knee pose 
• Deer pose
• Bridge
• Yogi's choice
• Final relaxation