Waking Energy 7 Timeless Practices Designed to Reboot Your Body and Unleash Your Potential
down to your feet and restore your circulation, you’re going to “beat yourself up” with a little love. Rub your palms together vigorously and then clap them three times fast and hard to dispel any negative energy. Then bring your hands into fists and gently, but firmly, rap on your legs. Strike your fists along the outer legs in a rhythmic fashion, moving from the upper thighs down to the lower shins, and then work your way back up the inner legs. Do a Horse Breath or two as you do this. Then, as though you were brushing lint off your favorite black pants, work your way down the full length of the legs. Bounce your legs against the floor for a few moments and then make windshieldwiping movements with your feet and legs. Once your circulation is restored, return home by moving into the Child’s Pose, where you’ll rest and recharge for several breaths before moving on to your next pose. Now for the practice. Go forth—go deep, open, and energize! The Practice Child’s Pose Meridian pair: Kidney and urinary bladder IN BALANCE: Wisdom, courage Shadow emotion: Fear Just as with all the yin poses, when you enter into a shape, you balance the associated meridians that are targeted by the architecture of the pose, appease the shadow emotion, and call forth the optimal balanced state. Before we move on to the more active of the yin poses, I’d like to begin by welcoming you home. With the Child’s Pose, we revisit our beginnings, assuming the same shape we took in the womb, and allow ourselves to receive nurturing feelings of safety and peace. In this enfolding embrace, we commune with Mother Nature. The Child’s Pose gives us a taste of what we’re ultimately moving toward at the end of the practice session, savasana (Corpse Pose). Savasana is the final relaxation and the ultimate surrender, helping us to cull all the healing benefits of the practice and completely let go. In the Child’s Pose, we sample deep rest while still consciously directing our energy to our organs. When it’s used to transition from one pose to the next, not only does it give us a chance to absorb the healing benefits of our practice thus far; it also serves as an opportunity to harness the bounteous prana we’ve liberated in the preceding pose, directing it into the prenatal bank account—our kidneys and adrenal glands.
On the scale of challenge, the Child’s Pose sits at the lighter end, so for most of us it will be a refuge from the other yin poses that stretch and exert pressure on the tissues. Like all forward-bending poses, it brings you into an introspective state of mind. It’s a chance to experience the contrast between the relief and relaxation you feel here and the adversity that arises after navigating the often challenging moments of opening your meridians and calling up the emotions that connect to them in the more demanding poses. Comparatively speaking, it doesn’t ask a lot. It simply invites us to rest and recharge. You’ll appreciate the relief that the Child’s Pose offers, especially after doing the first side of the Dragon or the Sleeping Swan. For all these reasons and more, you’ll find yourself looking forward to it. Every time you exit a pose and “come home,” you’ll feel the change and you’ll feel better. With the first Child’s Pose of the practice, take your time and treat it as you would any other pose, staying in it for between three and five minutes. After that, as you move through the other poses in the practice, you’ll stay in the Child’s Pose for two to three minutes at most, as you are moving more rapidly through the sequence. Caution: If you have knee issues or chronic lower-back pain, you should ease into the Child’s Pose or perhaps avoid it altogether. With my own back pain, the Child’s Pose actually felt like a relief, but trust your own body’s voice and adjust accordingly. You are always welcome to come into a comfortable cross-legged pose or any other position that suits you in which you can relax. 1. On your hands and knees, press your hips back so that you are sitting on your heels with your big toes together and knees shoulder-width apart. Extend your arms straight out in front of you and bend forward so your upper body is resting on your thighs. Allow your forehead to rest on the floor. Stretch your arms out in front of you, palms down, and then bring the arms back beside your hips with your palms facing up. 2. Consciously connect to your breath, breathing more deeply into your chest and your belly. Allow yourself to settle into the pose by sending the breath into your entire body and particularly into the areas where any specific sensations arise. Tell yourself that you can now relax—no more work, no more navigating, no more output. It’s time to receive and recharge. Modifications: If your knees are tender, you can place a blanket underneath them for more cushioning. Or experiment to see if you get more relief by rolling up a blanket and placing it behind your knees before you try folding forward. Butterfly Meridian pair: Kidney and urinary bladder IN BALANCE: Wisdom, courage Shadow emotion: Fear At the official start of our yin yoga practice is the pose that best personifies transformation, the
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down <strong>to</strong> your feet <strong>and</strong> res<strong>to</strong>re your circulation, you’re going <strong>to</strong> “beat yourself up” with a little love.<br />
Rub your palms <strong>to</strong>gether vigorously <strong>and</strong> then clap them three times fast <strong>and</strong> hard <strong>to</strong> dispel any<br />
negative energy. Then bring your h<strong>and</strong>s in<strong>to</strong> fists <strong>and</strong> gently, but firmly, rap on your legs. Strike your<br />
fists along the outer legs in a rhythmic fashion, moving from the upper thighs down <strong>to</strong> the lower shins,<br />
<strong>and</strong> then work your way back up the inner legs. Do a Horse Breath or two as you do this.<br />
Then, as though you were brushing lint off your favorite black pants, work your way down the full<br />
length of the legs. Bounce your legs against the floor for a few moments <strong>and</strong> then make windshieldwiping<br />
movements with your feet <strong>and</strong> legs.<br />
Once your circulation is res<strong>to</strong>red, return home by moving in<strong>to</strong> the Child’s Pose, where you’ll rest<br />
<strong>and</strong> recharge for several breaths before moving on <strong>to</strong> your next pose.<br />
Now for the practice. Go forth—go deep, open, <strong>and</strong> energize!<br />
The Practice<br />
Child’s Pose<br />
Meridian pair: Kidney <strong>and</strong> urinary bladder<br />
IN BALANCE: Wisdom, courage<br />
Shadow emotion: Fear<br />
Just as with all the yin poses, when you enter in<strong>to</strong> a shape, you balance the associated meridians that<br />
are targeted by the architecture of the pose, appease the shadow emotion, <strong>and</strong> call forth the optimal<br />
balanced state.<br />
Before we move on <strong>to</strong> the more active of the yin poses, I’d like <strong>to</strong> begin by welcoming you home.<br />
With the Child’s Pose, we revisit our beginnings, assuming the same shape we <strong>to</strong>ok in the womb, <strong>and</strong><br />
allow ourselves <strong>to</strong> receive nurturing feelings of safety <strong>and</strong> peace. In this enfolding embrace, we<br />
commune with Mother Nature.<br />
The Child’s Pose gives us a taste of what we’re ultimately moving <strong>to</strong>ward at the end of the<br />
practice session, savasana (Corpse Pose). Savasana is the final relaxation <strong>and</strong> the ultimate surrender,<br />
helping us <strong>to</strong> cull all the healing benefits of the practice <strong>and</strong> completely let go. In the Child’s Pose, we<br />
sample deep rest while still consciously directing our energy <strong>to</strong> our organs. When it’s used <strong>to</strong><br />
transition from one pose <strong>to</strong> the next, not only does it give us a chance <strong>to</strong> absorb the healing benefits of<br />
our practice thus far; it also serves as an opportunity <strong>to</strong> harness the bounteous prana we’ve liberated<br />
in the preceding pose, directing it in<strong>to</strong> the prenatal bank account—our kidneys <strong>and</strong> adrenal gl<strong>and</strong>s.