Strong Roots Move Mountains travel blog


Anodea Judith! Of course!




Chakra One: Muladhara

Focus: Noticing gravity, and moving SLOWLY and deeply to really feel all aspects of the body

Begin in Savasana: make contact with earth plane, surrender to gravity, press limbs into floor

Bend knees for Four part pelvic breath (breathe out bottom of spine)
Bridge pose (Setu Bandhasana)
Knee to chest pose (Apanasana)
Leg stretches with tie
Bioenergetic “pushing the feet”
Head to knee poses (Janu Sirsasana and Paschimottanasana)
Rolling to belly
Half and full locust (Shalabasana)
Child’s pose (Gharbasana)
Downward Dog (Ardho Mukha Svanasana)
Squat
Spinal roll to stand
Bioenergetic grounding
Open leg forward bend (Prasarita Padottanasana)
Separate leg forward fold (Parsvottanasana)
Chair pose (Utkatasana)
Tree pose (Vrkasana)
Standing or mountain pose (Tadasana)
Warrior I (Virabhadrasana)
From seated position:
Siddhasana (cradling foot and calf in arms)
Supta Virasana (lying back on heels)
Sitting Yoga Mudra

Kundalini: Butt bounce and roll, Knee lifts with breath

Bandha: Mula Bandha

Pranayama: Complete breaths, especially on exhale

Partner exercises: Earth skiing, slap hands, foot massage

Meditation: Earth element, roots going down, four petals, with square and downward pointing triangle, Shiva lingam, Kundalini coiled

Color: red

Seed sound: lam

Vowel sound: Oh

Mudra: Press the pads of the little fingers together



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