Satya: Align to Center

Satya means “truth” in Sanskrit, but not only literal truth, but a deeper sense of authenticity and integrity. For our truthful words to express Satya, they must also reflect an intention and motivation that are aligned with our emotional, physical and mental outlooks. Finding our deepest center, feeling it and acting and moving from it all allow us to be truthful in any given moment, whether we speak or not.

This practice allows you to explore your center from a variety of perspectives. From sensing your own literal center through breathing, to feeling your center shift, using it to uplift and finally to move forward before changing perspective and feeling center in inversion, remain mindful of your physical, emotional and mental core in each of the following poses.

Things you might want to have handy: Yoga Mat, Yoga Towel or Blanket, Yoga Block

It is recommended to perform the warm-up before starting this routine.

Step 1: Mountain
Duration: 3 minutes
Pose Review: Mountain Pose

Close your eyes, drop your hands at your sides, palms face forward. Inhaling, make room for the expansion of your lungs by expanding the belly in every direction: let the pelvic floor drop, relax the belly and allow the diaphragm to press down as you expand the rib cage fully.

Exhaling, draw everything close to center. Sense the inner midline around which all your muscles hug and feel this as bedrock.

Continue breathing in this manner, letting center be new with every breath. Inhale, expand; exhale, return to center.


Step 2: Tree Pose
Duration: 12 breaths
Pose Review: Tree Poses

Exhaling, raise your left knee, turn your left knee out to the left and place the sole of your foot high up on your inner right thigh, toes pointed down, just a little bit forward. Press your foot into your leg and your leg back into your foot. Feel how these opposing forces define midline.

Bring your hands to your heart and then, extending that midline, slowly begin to raise your joined palms up, in front of your throat, face, forehead and finally all the way overhead.


Step 3: Repeat on the other side.


Step 4: Downward Facing Dog

Duration: Exhale
Pose Review: Downward Facing Dog

Lifting your hips up and back, close your eyes and sense your center of gravity.


Step 5: Upward Facing Dog

Duration: Inhale
Pose Review: Upward Facing Dog

Keeping your attention inward, roll over your toes, draw your sternum forward through your straight arms like a swing on a swing set as you drop your hips slowly. Feel your center of gravity shift as you re-distribute your weight and strength.


Step 6: Repeat Steps 3-4 12 times, moving mindfully between the forward and backbend, feeling your center shift.


Step 7: Extended Side Angle, Variation - Bound

Duration: 12 breaths
Pose Review: Extended Side Angle

From Warrior 2, reach your front hand under your front thigh as you lean your torso toward your front knee. Reach your top hand behind you to join hands.  Breathe and internally sense where your center and midline fall in this pose.


Step 8: Bird of Paradise Pose
Duration: 12 breaths
Pose Review: Bird of Paradise Pose

From a bound Extended Side Angle Pose, draw up through center: walk your back foot in and bring your feet parallel. Transfer your weight to your back foot, and as you stand up your front, bound leg will come off the ground. Extend your bound leg up beside your torso and point your foot.


Step 9: Repeat 5-6 on the other side.


Step 10: Revolved Extended Side Angle Pose
Duration: 12 breaths
Pose Review: Revolved Extended Side Angle Pose

From Warrior 1 right foot forward, sense your center line and begin to revolve from deep in your belly as you lean forward and hook your left elbow around your right knee and bring your palms together.


Step 11: Revolved Half Moon Pose
Duration: 12 breaths
Pose Review: Revolved Half Moon Pose

Now, move forward through center by reaching your left hand to the ground under your shoulder and transferring your weight onto your right leg. Extend your left leg and raise your right arm.


Step 12: Handstand Pose
Duration: 12 breaths
Pose Review: Handstand Pose

Come to regular Downward Facing Dog wherever you’ve been doing your other inversions. You’ll several more feet of space because your arms will be fully extended. Walk your feet in, bend the knees gently and press your belly back until your hips are balanced over your shoulders. Extend your legs up and point and spread your toes. Keep your gaze forward in this pose, and sense the deep strength of your midline.


Step13: Shoulder Stand

Duration: 5-25 breaths
Pose Review: Shoulder Stand

From a supine position, press your elbows into the ground, draw your knees in and extend your legs up and overhead. Bring your hands to your low back and support it until your breath stabilizes. Reaching up through your toes, slowly bring your hips over your shoulders until your shoulders, hips and toes are in a line perpendicular to the ground. Breathe with your chest, keeping your core muscles fully engaged.


Step 14: Plow
Duration: 5-25 breaths
Pose Review: Plow Pose

Lower your feet behind your head without lowering your hips toward your chest. Maintain long side bodies. Reach your hands behind you and bring your hand together with straight arms.

    
Step 15: Fish
Duration 5 breaths
Pose Review: Fish Pose

Unfurl through your core until your hips are on the ground. Bend your knees and bring your toes to the ground. Pressing your elbows into the ground, lift your heart up until you are balanced on your sitting bones and sacrum and reach the top of your head back to the ground. Reach your arms up.


Perform the relaxation sequence to complete this routine.


Comments (0)

Post a Comment (showhide)
* Your Name:
* Your Email:
(not publicly displayed)
Reply Notification:
Approval Notification:
Website:
* Security Image:
Security Image Generate new
Copy the numbers and letters from the security image:
* Message:

Email to Friend

Fill in the form below to send this advanced yoga routine to a friend:

Email to Friend
* Your Name:
* Your Email:
* Friend's Name:
* Friend's Email:
* Security Image:
Security Image Generate new
Copy the numbers and letters from the security image
* Message: