Restorative Bridge Pose: By Christine Wushke

This is a wonderful restorative yoga pose for times when energy feels low, or sluggish.  This pose is very relaxing, and yet leaves you feeling refreshed and rested after just a few moments.

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1. Stack 2 or 3 blankets, and place them about 2 feet from the wall. (or closer of your legs are shorter) Place 2 blocks, or a few books against the wall.

bridge sized 2. Sit in the center of the blankets, and place your feet on the blocks. Lie down so that your shoulder blades are on the floor, your heels are on the blocks, and the soles of your feet are on the wall. You may need to adjust the distance from the wall a few times to get yourself in the right position. The neck should feel very comfortable, with no pressure on it at all. Continue reading

Healing Poses for the Abdominal Organs: By Christine Wushke

This sequence of poses is great for when you feel sluggish, run down, heavy, or are just needing some over all healing for the abdominal organs. If you have a serious medical condition, these poses may not be for you, when in doubt check with your doctor.

Reclining Bound Angle Pose

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Lie on two or three staggered blankets, checking that your body is totally comfortable. Support your head with a blanket, and support your thighs with blocks or pillows. Breathe evenly and relax into the pose. Enjoy for 3 or more minutes, and then roll to your right side. Continue reading

Heart Opening Pose: By Christine Wushke

This pose naturally opens and expands the chest, making this pose an excellent opportunity to practice an open heart meditation. If at anytime during the practice of this meditation you are no longer comfortable in the pose, bend your knees, and roll onto your side and rest for a while.

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1. Take 2 folded blankets, and stagger them, so one is on top of the other, and the top blanket is pulled about 2 inches back. Fold the top blanket under at the other end, to make a pillow.

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Copy of pranayama compressed

2. Lay on your back with the base of the spine touching the bottom blanket. Let your shoulders roll under and open the front of the chest.

3. Let your body sink into the pose, let your chest open a little more, and soften your breathing. Focus for a few moments on feeling the nourishment in your breath. Continue reading

Cat and Cow Pose: By Christine Wushke

This pose is very effective for relieving back tension as well as nourishing the spine. This pose can be done as a meditation in motion. Keep your movements slow and gentle, as well as coordinated with the breath.

*Use caution if you have herniated disks, or arthritis in the spine. Continue reading

Cross Leg Twisting Pose: By Christine Wushke

This simple twist can be done by Yogi’s of any level. Twisting poses are very beneficial for cleansing and toning the organs of elimination, as well as increasing mobility in the spinal muscles. This is another excellent preparation pose for seated meditation.

*If you find sitting on the floor difficult you can practice this twist sitting in a chair. It is not recommended to perform twisting poses during early pregnancy or menstruation. Also use caution if you have herniated disks in the spine. Continue reading

Gentle Side Bending Pose: By Christine Wushke

This is another great pose to nourish the spinal column, as well as relieve stiffness in your back or shoulders. It is also an excellent preparation pose for seated meditation. Continue reading

Brain Nourishing Pose: By Christine Wushke

This pose is great for bringing extra circulation into the brain. I find it refreshing and yet relaxing at the same time. If you have high blood pressure use caution in this pose. Come out of the position slowly if you feel any pressure in the head or behind the eyes.

Copy of chair forward bend 1*You will need a chair and some yoga blocks for this pose.

1. Begin with a chair in front of you, and some yoga blocks near by.

2. Bend forward until you feel a stretch in the backs of your legs. Check to see what height your hands naturally reach to without forcing them farther. Bring your hands down to your chair checking that you are not pushing the stretch to far. It should feel like a very easy and gentle stretch at this point. (If it is not, then place a folded blanket or yoga block on top of the chair.) The idea is to use the props so that the pose can meet your body where it is right now without any strain whatsoever.  Continue reading

Bliss yoga: By Christine Wushke

This style of yoga was inspired by a tantric dance called the Tan Da Va. When I was first introduced to this dance I was told that part of the dance training was to sit and watch a stick of incense burn. After a few hours of watching the smoke rise and spiral, one begins to get in touch with the intuitive flow or a natural instinctive movement. Bliss yoga is movement that comes from an inner naturalness. There is an ancient wisdom within your body waiting to unfold and flow like the rising smoke of lit incense. When it is given space to flow it becomes a beautiful expression of your unique wisdom inherent within. Bliss yoga can be described as the poetry of yoga: rules are not important and expression is everything.

 

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1. Sit on the floor with the legs crossed; if you find this position to be uncomfortable, sit in an alternative position or in a chair.

2. Close your eyes and let your awareness move inward. Be aware of your sit bones in contact with the floor or chair.

3. Take a moment to inwardly honor the deep wisdom and intelligence inherent within the body.

 

 

 

 

 

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4. Imagine that just below your tailbone a stick of incense is burning and the smoke is rising up the spine. Set your imagination free: see the smoke spiralling, or moving straight up. There is no wrong way to do the practice; it is about allowing what is and making room for your intuition to take the lead.

5. Slowly allow your torso to move side-to-side, forward and back. Allow the movement to come from the inside out–allow the inner wisdom to be the mover, not the mind. Get creative, stretch forward and back, side to side. Allow your movement to be intuitive.

 

 

 

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6. Hold each stretch for as long as desired.

7. When you feel intuitively ready to finish moving, let the body slowly unwind and return to sitting quietly.

 

 

 

 

 

 

 

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8. As the body comes into stillness become aware of the movement or aliveness of prana (life force energy) inside the body.

9. Enjoy the effects of heightened awareness for a few minutes or longer.

 

 

 

 

 

 

 

 

  Benefits: Loosens and releases the sacrum. Relaxes the muscles of the pelvis, and lower back. Massages and oxygenates the back of the pelvis. Increases flexibility in the abductor, and adductor muscles in the thighs. Increases body awareness aiding in a healthier and more loving relationship with your body. Increases prana (energy) in the body. Deepens your spiritual practice.

 

If you enjoyed this article and would like to find out more about the writings of Christine click here. 

© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

 

Christine Wushke is a certified yoga and meditation teacher with over 15 years of experience. Her aim is to create a sacred space for students to effortlessly find the presence of stillness and an inner silence. Christine’s mission is to raise consciousness on the planet by empowering people to realize their own Divinity and to uncover a deep peace within. Christine is committed to assisting you in your journey, and helping you to realize directly for yourself the truth of what you are, and the stillness of truth within. In addition to her yoga and meditation training, Christine is also a registered massage therapist. In the past two years she has studied extensively in the spiritual tradition of Advaita Vedanta. Her teaching style is largely influenced by Iyengar yoga, and the nondual tradition of Advaita.

www.journeytolight.net
www.innerlightyoga.blogspot.com