MOTIVATION- ACTIVATION - Australian Yoga Journal

MOTIVATIONACTIVATION
flow
THIS FLOW SEQUENCE taps into and then
directs energy to awaken and activate
your motivation. You will explore the
SUN BREATHS
STANDING SIDE STRETCH
FIERCE FLOW
1 Start in Tadasana and inhale your arms
2 Exhale your hands down to your heart
3 Starting from Tadasana with arms down
4 From Tadasana, inhale arms overhead,
5 Exhale and bend your knees to come into
overhead, palms together.
in Anjali Mudra (Salutation Seal). Repeat
at your sides, inhale and lift your right arm
palms apart, and rise to the balls of feet.
Chair Pose with palms together at your
5 times (5 breaths).
up and overhead as you sidebend to the left.
chest. Inhale back up to the balls of your
Hold for 5-10 breaths. Come back to centre
feet and bring your arms overhead. Repeat
and repeat on the other side.
5 times and then hold Chair for 5 breaths.
opposition of grounding down and
expanding out—an energetic balance that
allows you to flourish in and grow beyond
Come back to standing.
your circumstances. It also invites you to
open to possibility and connect with the
sensations of following your heartfelt
desire. Use this practice in the morning to
set your intention for the day or to
invigorate yourself when you are feeling
scattered, tired or overwhelmed.
TO BEGIN Step onto your mat and come
into Tadasana (Mountain Pose). Take
a moment to think about what you want
to give your energy to today.
ACTIVATION OPTION Surya
WARRIOR I FLOW
EXTENDED SIDE ANGLE POSE
WIDE-ANGLE LUNGE
Namaskar (Sun Salutation) is commonly
6 Step your right foot back about 1 metre
7 Exhale your palms together at your heart
8 Step your left leg forward, right leg back,
9 Step your feet a bit further apart with
practised as a warm-up, but when used
and turn the heel down for a straight-legged
as you straighten the front knee. Repeat
bend your left knee and then sweep your
toes and knees turned slightly out. Then fold
Exhale to the other side with the left knee
at the end of this sequence, it can really
Warrior stance. Inhale and bend your front
5 times and then hold the openhearted
right arm overhead. Rest your left elbow on
from the hips and place your hands on the
bending and the right leg extending and walk
charge up your motivation. Try adding
knee while pulling the arms and elbows back
Warrior for 5-10 breaths. Change legs and
your bent knee or reach down onto a block
ground for a Wide-Legged Forward Bend.
your hands left. Repeat this cycle 5 times,
5 rounds before the final meditation
to open your chest.
repeat on the second side.
or the floor. Hold for 5-10 breaths and then
Exhale as you bend your right knee and walk
inhaling to centre, and exhaling as you move
switch sides.
the hands to the right, providing a stretch to
into the lunge.
in Tadasana.
10
Inhale and come back through centre.
the extended left leg.
LUNGE AND TWIST
11
The next time you lunge to the right,
WILD THING FLOW
12
Sit down on your mat with your legs in
DOWNWARD-FACING DOG
13
Inhale and, pressing your right foot down,
14
Come up into Down Dog, hands and feet
15
Walk your feet up to meet your hands
TO END
Take a brief meditation in
and come up to Tadasana, palms meeting
Tadasana. You’ll be ready to step
overhead into Wild Thing. Come down on the
in Anjali Mudra. Pause here, sensing your
off your mat and into your life
exhalation. Repeat on the other side.
awakened energy. Dedicate your attention
with hope, focus and courage.
hold, keeping the knee bent and your left
a V and lean onto your left hand behind you
lift your hips as you stretch your right arm
hand on the ground. On the inhale, lift your
on the mat. Bend your right knee and rest
right arm and look up. Hold for 5-10 breaths.
your right forearm, palm up, on it.
hip-width apart. Hold for 5-10 breaths.
Then repeat on the other side.
70 YOGAJOURNAL.COM.AU
MOUNTAIN POSE
and actions toward your highest goal.
M AY / J U N E 2 0 1 3
M AY / J U N E 2 0 1 3 YOGA JOURNAL.COM.AU 71