Waking Energy 7 Timeless Practices Designed to Reboot Your Body and Unleash Your Potential
side to side to massage your spine. Then send your legs up to the ceiling and give them a vigorous “shake” before hugging them back into your chest and finally releasing them back down long on the floor beneath you, where you will bounce them out and then come to stillness for a breath or two. Then come into the Child’s Pose and rest for a few breaths. Active Cat The Active Cat is a combination of the commonly named Cat Pose and Cow Pose. It opens the heart, releases neck and shoulder tension, makes the spine more fluid and flexible, provides a gentle massage to the internal organs, and activates the first and second chakras, which stimulates the kidneys and adrenals. 1. Come onto your hands and knees in Tabletop position with your back aligned straight and parallel to the floor, hands lined up directly underneath your shoulders, fingers spread wide apart, and arms strong and straight, toes tucked under and heels lined up with your lower legs. 2. As you inhale, arch the spine down toward the floor, releasing the pelvis, roll the shoulders back and down away from the ears, and look up, coming into cow pose. 3. As you exhale, release the toes and relax them flat down into the floor as you press the hands more strongly into the earth, creating opposition with which to arch the spine and pelvis upward, coming into cat pose. 4. Repeat the cow-to-cat movement, inhaling as you come into cow and exhaling as you move into cat for a total of eight times and then pause, returning to neutral, Tabletop position. 5. Now inhale and extend the right leg straight out behind you and up as high as you can go, while keeping the arms strong and straight and the neck long as you focus your gaze up. 6. As you exhale, bend the knee and draw it in toward your forehead as you lower the head down to curl the spine into cat pose, coming as close to the right knee as possible. 7. Inhale, extend the spine and the leg behind you, and look up as you speak Sat silently inside. Exhale, rounding the spine underneath you to make forehead and knee meet as you silently speak, Nam. Start slowly and then build like a steam locomotive up to a moderate to vigorous pace, tuning into your body’s wisdom to inform you as to which pace suits you best today. Repeat the Active Cat, the action of extending and contracting with control and ease, inhaling and stretching out with Sat and exhaling and tucking under with Nam, for a total of one minute. Then switch to the left side and again, starting slowly to acclimate to what the left side of the body feels like and needs, building your way up to real vigor for another minute. 8. After completing the second side, come to rest in the Child’s Pose for a few breaths. Rise up to sit on your heels or come into Easy Pose and meditate for a breath or two. Bring your hands into Root Mudra and, as you practice your Long Deep Breathing here in meditation, tune into the abundant new subtle energy moving through you. Superhero
The Superhero powerfully strengthens the muscles of the back, upper arms, hamstrings, and glutes as it stretches the chest, improves digestion, and reduces stress. It stimulates the lymphatic system, flushing toxins from fatty tissues like the breasts, making it a potent preventive agent; recharges the kidneys and adrenals; balances the third, fourth, and fifth chakras, opening the heart; and enhances confidence to help you express your creativity and speak your truth. There are two distinct parts to this exercise. Get ready to feel like Superman flying through space and time. 1. Round 1: Lie on your stomach with your hands forming a pillow under your forehead, legs outstretched behind you, with the tops of your feet flat against the floor. 2. Lengthen your neck so that you can bring your chin onto the floor where it will rest as you bring your arms behind you, with your palms facing up to the ceiling. 3. Inhale Sat as you lift the arms up behind, strong and straight, as high as you can, and as you exhale Nam with control, bring them back to the starting position. Repeat this action twenty-six times, and when it gets challenging and your triceps start to burn, use this feeling as an incentive to keep going—you are releasing toxins and burning them away with your powerful inner fire and intention. 4. After you finish your twenty-six repetitions, rest with your head down on your hands and rock your hips gently from side to side. 5. Round 2: Bring your arms back behind you, interlace your fingers, and stretch your arms up off your back as you squeeze the inner thighs together and lift the legs as high up off the floor as you can. 6. If possible, press your palms together as you lift and lengthen the arms off and away from your back. With your gaze directly forward and your shoulders rolled back, start the Breath of Fire. Variation: If it’s not possible for you to keep your palms pressed together here, simply link your thumbs together with the other fingers extended long away from you, or keep your arms long down by your sides and off the floor a few inches. 7. Know that the Breath of Fire can be a little awkward in this prone position and may take some getting used to, but it is incredibly beneficial to the internal organs, particularly the digestive system. Stay the course, and Sat Nam, Sat Nam, Sat Nam, Sat Nam your way through it, knowing you are nourishing your primary energy batteries, opening your heart, and building inner confidence as you do—real incentives to keep going strong. 8. Continue the Breath of Fire at a moderate pace for up to three minutes. Once you have finished, release your hands, but keep the arms outstretched long behind you and the legs strong and straight; lift your arms, legs, and upper body as high up off the floor as you can with one last deep, full inhalation. As you exhale, release everything into the floor and rest with your hands underneath your forehead once again, bathing in the glow of sweet success and a job well done. 9. Press back into the Child’s Pose and rest for a few breaths before rising up through the spine, where you will sit back on your heels and bring your hands into gyan mudra, with your gaze turned up and in toward your third eye, simply meditating for a few breaths on your beautiful, open heart and powerful body.
- Page 55 and 56: 4 awaken and play: qigong In 1999,
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side <strong>to</strong> side <strong>to</strong> massage your spine. Then send your legs up <strong>to</strong> the ceiling <strong>and</strong> give them a<br />
vigorous “shake” before hugging them back in<strong>to</strong> your chest <strong>and</strong> finally releasing them back down<br />
long on the floor beneath you, where you will bounce them out <strong>and</strong> then come <strong>to</strong> stillness for a<br />
breath or two. Then come in<strong>to</strong> the Child’s Pose <strong>and</strong> rest for a few breaths.<br />
Active Cat<br />
The Active Cat is a combination of the commonly named Cat Pose <strong>and</strong> Cow Pose. It opens the heart,<br />
releases neck <strong>and</strong> shoulder tension, makes the spine more fluid <strong>and</strong> flexible, provides a gentle<br />
massage <strong>to</strong> the internal organs, <strong>and</strong> activates the first <strong>and</strong> second chakras, which stimulates the<br />
kidneys <strong>and</strong> adrenals.<br />
1. Come on<strong>to</strong> your h<strong>and</strong>s <strong>and</strong> knees in Table<strong>to</strong>p position with your back aligned straight <strong>and</strong> parallel<br />
<strong>to</strong> the floor, h<strong>and</strong>s lined up directly underneath your shoulders, fingers spread wide apart, <strong>and</strong><br />
arms strong <strong>and</strong> straight, <strong>to</strong>es tucked under <strong>and</strong> heels lined up with your lower legs.<br />
2. As you inhale, arch the spine down <strong>to</strong>ward the floor, releasing the pelvis, roll the shoulders back<br />
<strong>and</strong> down away from the ears, <strong>and</strong> look up, coming in<strong>to</strong> cow pose.<br />
3. As you exhale, release the <strong>to</strong>es <strong>and</strong> relax them flat down in<strong>to</strong> the floor as you press the h<strong>and</strong>s<br />
more strongly in<strong>to</strong> the earth, creating opposition with which <strong>to</strong> arch the spine <strong>and</strong> pelvis upward,<br />
coming in<strong>to</strong> cat pose.<br />
4. Repeat the cow-<strong>to</strong>-cat movement, inhaling as you come in<strong>to</strong> cow <strong>and</strong> exhaling as you move in<strong>to</strong><br />
cat for a <strong>to</strong>tal of eight times <strong>and</strong> then pause, returning <strong>to</strong> neutral, Table<strong>to</strong>p position.<br />
5. Now inhale <strong>and</strong> extend the right leg straight out behind you <strong>and</strong> up as high as you can go, while<br />
keeping the arms strong <strong>and</strong> straight <strong>and</strong> the neck long as you focus your gaze up.<br />
6. As you exhale, bend the knee <strong>and</strong> draw it in <strong>to</strong>ward your forehead as you lower the head down <strong>to</strong><br />
curl the spine in<strong>to</strong> cat pose, coming as close <strong>to</strong> the right knee as possible.<br />
7. Inhale, extend the spine <strong>and</strong> the leg behind you, <strong>and</strong> look up as you speak Sat silently inside.<br />
Exhale, rounding the spine underneath you <strong>to</strong> make forehead <strong>and</strong> knee meet as you silently speak,<br />
Nam. Start slowly <strong>and</strong> then build like a steam locomotive up <strong>to</strong> a moderate <strong>to</strong> vigorous pace,<br />
tuning in<strong>to</strong> your body’s wisdom <strong>to</strong> inform you as <strong>to</strong> which pace suits you best <strong>to</strong>day. Repeat the<br />
Active Cat, the action of extending <strong>and</strong> contracting with control <strong>and</strong> ease, inhaling <strong>and</strong> stretching<br />
out with Sat <strong>and</strong> exhaling <strong>and</strong> tucking under with Nam, for a <strong>to</strong>tal of one minute. Then switch <strong>to</strong><br />
the left side <strong>and</strong> again, starting slowly <strong>to</strong> acclimate <strong>to</strong> what the left side of the body feels like <strong>and</strong><br />
needs, building your way up <strong>to</strong> real vigor for another minute.<br />
8. After completing the second side, come <strong>to</strong> rest in the Child’s Pose for a few breaths. Rise up <strong>to</strong><br />
sit on your heels or come in<strong>to</strong> Easy Pose <strong>and</strong> meditate for a breath or two. Bring your h<strong>and</strong>s in<strong>to</strong><br />
Root Mudra <strong>and</strong>, as you practice your Long Deep Breathing here in meditation, tune in<strong>to</strong> the<br />
abundant new subtle energy moving through you.<br />
Superhero