Waking Energy 7 Timeless Practices Designed to Reboot Your Body and Unleash Your Potential
Dragon Meridian pair: Spleen and stomach IN BALANCE: Trust, openness, contentment Shadow emotions: Anxiety, worry I would like to remind you that the Dragon is the pose that started it all for me. There’s a reason I had a doozey of a somato-emotional release doing the Dragon in my first ever yin practice: the Dragon is one of the more intense yin poses. As soon as you get into it, you’ll understand why. Although you can expect intensity from the onset, do something counterintuitive: instead of bracing yourself for something unpleasant, greet the pose with an open mind and welcome whatever you feel by leaning in to it. You’ll find that the intensity diminishes, and in its wake is the gift of energy. 1. Starting on your hands and knees, step your right foot between your hands, coming into a low lunge, lining your toes up with your fingertips. Lengthen the left leg down and back away from you, keeping it slightly bent, allowing your pelvis to drop down toward the floor. As you come into the pose, you’ll feel a significant stretch in your left hip flexor and in the muscles at the front of the left hip. 2. Breathe into any sensations you feel and allow the weight of your head to drop toward the floor. At this juncture, you have a few options. Experiment until you find the one that suits you best. You can stay exactly where you are now and see what comes up. As your tissues open and the restriction you feel eases, you may want to move on to one of the following variations. Variation 1: Grab a yoga block. Turn the toes of your right foot out to the side, coming into a slight external rotation in the right hip, and either place your palms flat on the floor inside the leg with straight arms or drop your elbows softly down on the block, dropping your head and continuing to melt into the pose from there. Variation 2: If you are more open and have a greater range of motion, you can forgo the block completely and drop down onto your elbows directly allowing your upper torso to ease down toward the floor, where you can come to rest your head on your cupped fists or by interlacing your hands into one fist. This last option is the most expanded, fullest expression of the pose. 3. Inhale and send a sweeping breath, like a soothing waterfall, all the way down the length of the back of the body, starting at the crown of the head and releasing it out through the back foot, and let go. Take another full-body breath in through the back foot and send it up the front length of the body through the back thigh, hip, pelvis, belly, and chest. Let it move all the way into the face and out through the crown of your head. Let go completely, and let your head weight drop further. Feel like the Komodo dragon, a lizard that is at one with the earth. Allow its steady heartbeat to inform your grounded, measured movements. 4. Breathe into the areas of greatest sensation and let go of anything that no longer serves you. The Dragon, because it is the most intense of the poses you’ll have done so far, will likely “stir the
pot” almost immediately. It’s entirely natural to feel the mind racing and strategizing, trying to figure out the best route for escape! You might need a Horse Breath right now. Do it! Take a deep, smooth breath into your busy brain, and when you exhale, let all concern cease and feel the release. Let it all go. Know that with each breath, you are clearing, activating, and harmonizing the energy pathways and creating the space for balance to thrive—for new life-giving energy to surge and bloom inside you. 5. With as little effort as possible, start to come out of the pose. Move carefully and slowly. Your hip ligaments are strong and will feel stiff when you try to move them to come out of the pose, since you’ve gone deep and stretched the body’s canvases in ways they are not at all accustomed to. Breathe as you use your hands and upper body to take the weight out of your hips in order to shift them back and drag the right leg back toward the left, coming into the Child’s Pose. Savor the buzz and flow of prana flowing through your body. Breathe gratitude into your belly and heart. Rest and let go. 6. Repeat the steps on the other side, stepping up with the left foot and lengthening the right leg behind you. This is the moment in my classes when I say, “Be happy you’re not a millipede and have only two legs!” Each side is different because of how we use our bodies in life: our posture, our habits, our awareness. If one side is tighter than the other, it is already time to bring your breath and your compassion to your body in the first stage of the pose. Inhale into every area of greatest sensation in your body and then let it go. Repeat the entire journey on your left side, and afterwards, slowly and gently, come into the Child’s Pose. Forward Bend Meridian pair: Kidney and urinary bladder IN BALANCE: Wisdom, courage Shadow emotion: Fear After the intensity of the Dragon, the Forward Bend should prove especially soothing to your mind and bring you into an introspective state, where you can thoughtfully integrate the work you’ve done up to this point. Because it increases the range of motion in the hamstrings, which connect to the muscles of the lower back, this pose is especially beneficial for improving chronic lower-back conditions. A great stress reducer, it also improves digestion, relieves fatigue, and calms the mind. 1. Sit tall with your legs extended in front of you, hip-width apart. Place your arms behind you, fingertips facing away from your body, and press the floor away with your palms, reaching the crown of your head toward the ceiling in opposition. Breathe deeply into your chest and belly while you simultaneously strongly flex your feet and engage your quadriceps—this helps you to experience contrast in the pose before you greet it. 2. Now relax your legs and feet entirely, letting them go limp, allowing every other muscle in your
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Dragon<br />
Meridian pair: Spleen <strong>and</strong> s<strong>to</strong>mach<br />
IN BALANCE: Trust, openness, contentment<br />
Shadow emotions: Anxiety, worry<br />
I would like <strong>to</strong> remind you that the Dragon is the pose that started it all for me. There’s a reason I<br />
had a doozey of a soma<strong>to</strong>-emotional release doing the Dragon in my first ever yin practice: the<br />
Dragon is one of the more intense yin poses. As soon as you get in<strong>to</strong> it, you’ll underst<strong>and</strong> why.<br />
Although you can expect intensity from the onset, do something counterintuitive: instead of bracing<br />
yourself for something unpleasant, greet the pose with an open mind <strong>and</strong> welcome whatever you feel<br />
by leaning in <strong>to</strong> it. You’ll find that the intensity diminishes, <strong>and</strong> in its wake is the gift of energy.<br />
1. Starting on your h<strong>and</strong>s <strong>and</strong> knees, step your right foot between your h<strong>and</strong>s, coming in<strong>to</strong> a low<br />
lunge, lining your <strong>to</strong>es up with your fingertips. Lengthen the left leg down <strong>and</strong> back away from<br />
you, keeping it slightly bent, allowing your pelvis <strong>to</strong> drop down <strong>to</strong>ward the floor. As you come<br />
in<strong>to</strong> the pose, you’ll feel a significant stretch in your left hip flexor <strong>and</strong> in the muscles at the front<br />
of the left hip.<br />
2. Breathe in<strong>to</strong> any sensations you feel <strong>and</strong> allow the weight of your head <strong>to</strong> drop <strong>to</strong>ward the floor.<br />
At this juncture, you have a few options. Experiment until you find the one that suits you best. You<br />
can stay exactly where you are now <strong>and</strong> see what comes up. As your tissues open <strong>and</strong> the<br />
restriction you feel eases, you may want <strong>to</strong> move on <strong>to</strong> one of the following variations.<br />
Variation 1: Grab a yoga block. Turn the <strong>to</strong>es of your right foot out <strong>to</strong> the side, coming in<strong>to</strong> a<br />
slight external rotation in the right hip, <strong>and</strong> either place your palms flat on the floor inside the leg<br />
with straight arms or drop your elbows softly down on the block, dropping your head <strong>and</strong><br />
continuing <strong>to</strong> melt in<strong>to</strong> the pose from there.<br />
Variation 2: If you are more open <strong>and</strong> have a greater range of motion, you can forgo the block<br />
completely <strong>and</strong> drop down on<strong>to</strong> your elbows directly allowing your upper <strong>to</strong>rso <strong>to</strong> ease down<br />
<strong>to</strong>ward the floor, where you can come <strong>to</strong> rest your head on your cupped fists or by interlacing<br />
your h<strong>and</strong>s in<strong>to</strong> one fist. This last option is the most exp<strong>and</strong>ed, fullest expression of the pose.<br />
3. Inhale <strong>and</strong> send a sweeping breath, like a soothing waterfall, all the way down the length of the<br />
back of the body, starting at the crown of the head <strong>and</strong> releasing it out through the back foot, <strong>and</strong><br />
let go. Take another full-body breath in through the back foot <strong>and</strong> send it up the front length of the<br />
body through the back thigh, hip, pelvis, belly, <strong>and</strong> chest. Let it move all the way in<strong>to</strong> the face <strong>and</strong><br />
out through the crown of your head. Let go completely, <strong>and</strong> let your head weight drop further.<br />
Feel like the Komodo dragon, a lizard that is at one with the earth. Allow its steady heartbeat <strong>to</strong><br />
inform your grounded, measured movements.<br />
4. Breathe in<strong>to</strong> the areas of greatest sensation <strong>and</strong> let go of anything that no longer serves you. The<br />
Dragon, because it is the most intense of the poses you’ll have done so far, will likely “stir the