This week’s class theme is ✨ living in the present moment ✨
We’re moving through life on a floating rock in space… no, but really. Our memories and our future endeavors are what makes us human, and the human experience is constantly shifting and evolving. The only thing we really have control of is our ability to focus our mindset, which is why in order to alleviate most of the stress we endure throughout our lives, it’s important to focus on the present.
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
We have all the tools necessary to exist, to sit in our bodies and observe the present. When we direct our thoughts and our consciousness to only be focusing on what’s currently around us and in front of us, we don’t have to worry about what is going to happen 5, 10, or 30 minutes from now. We have a deep feeling of contentment.
We are moving into Jathara Parivartanasana,or revolved abdomen pose
Prep pose #1: Utkatasana
- From Mountain, bring your feet and thighs together.
- Bend the knees, sit back on the hips – trying to bring your thighs parallel to the mat.
- The knees maybe slightly over your ankles but should not go over your toes to protect from knee injury. If your knees do go over the toes, gently sit back on your hips to adjust.
- Lift your arms to the sky so that your palms face each other. To advance the pose, bring your palms to touch overhead. Students can also keep their hands in prayer at heart center or bring arms directly in front of them so that they are parallel to the mat.
- Draw your shoulders down away from the ears and keep the chest open.
- Bring most of your body weight on your heels so that you can comfortably lift your toes off the mat.
- Draw your abs into the spine and lengthen down the tailbone.
- Hold for several breaths before releasing and coming back into Mountain pose.
Prep pose #2: Marichyasana
- Begin by sitting on your mat with your legs out in front of you in Staff pose. Keep your spine lengthened.
- Bend your right knee, bring your right foot right next to the left thigh and bring your right hand behind you, placing either your fingertips or palm onto the mat.
- Place your left hand on your right knee. To advance the pose, you can deepen the twist by wrapping your left elbow around your right knee.
- Continue to lengthen up through the spine and engage your core muscles. Slowly twist your torso towards your right side.
- Allow your head and neck to follow stopping at the point that is comfortable for you.
- As you exhale, focus on twisting deeper and as you inhale, focus on lengthening up more through your spine and torso.
- Hold for several breaths. To release, bring your torso back to center.
Prep pose #3: Apanasana
- Begin in Savasana.
- Bend your knees and draw them up into your chest
- Option to wrap the arms around your knees or hands to knees to draw them closer in towards the chest.
- Keep your shoulders pressed to the ground and your tailbone pointing down towards the mat.
- Hold for several breaths, and slowly release back to Savasana.
Breathe… and be here.
Final pose: Jathara Parivartanasana
- Begin by lying down on your back with your knees bent.
- Bring your arms out wide and allow your shoulders to press into the mat.
- Draw your knees into your chest and begin to let both knees slowly fall over to the left side. Let them fall comfortably towards the mat.
- Allow your head to gaze in the opposite direction of your knees. If this is too much, keep your gaze looking up or look in the same direction as your knees.
- With every exhale focus on deepening into the twist.
- Hold for several breaths before switching sides.
You’ve got nowhere else to be. You have no further obligations in this exact moment other than just being with yourself. Take in everything around you and fully immerse yourself in the present moment. There cannot be any anxiety by focusing solely on the present; if you choose to live in the past and dread the future, or even try to plan or contemplate the future, you will invite anxiety, apprehension and worry into your life. Doesn’t it feel good to just breathe and be here?