Yoga has been a big part of my story and journey. I move and practice daily to help ground me from everything personally and professionally that comes up throughout the day. I truly believe movement is medicine and find a way to bring that life daily. I love that yoga is for everyone. It’s an opportunity to connect with yourself and the community around you. Here are 3 moves you can do anywhere to help ground yourself.
This is a great posture to warm up the spine!
-Place palms directly under shoulders, and knees and hips stack
-Inhale push sternum through arms, collarbones spread
-Exhale: dome upper back, shoulder blades expand, release head to the earth.
Return to tabletop (hands and shoulders) stack, spine Long, knees under hips
LOW COBRA: (BHUJANGASANA)
-start by lying on the belly
-press tops of the feet into the earth, fire inner thighs together, press feet firmly into earth shins lift
-place hands under shoulders, spread fingers wide
-pull elbows next to side of body
-inhale begin to straighten arms and lengthen across chest. Maintain legs and pubic bone on the floor as you straighten arms.
-exhale lower back to the floor
(SETU BANDHA SARVANGASANA)
-Lie on the floor, bend your knees, heels as close to sitting bones as possible, feet hip distance apart (if necessary place a blanket under your shoulders to protect the neck)
-Arms extend long on the floor
-Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
-Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
-Lift your chin slightly away from the sternum.
-Firming the shoulder blades against your back, press the top of the sternum toward the chin.
-Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso.
-Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Kellie Dolzynski is a 200 RYT registered yoga teacher through alliance. She is based in Redondo Beach, California. She found yoga in college at Michigan state but didn’t start to deepen her practice until she moved to New York City right after graduation. It wasn’t until seven years later when she found her way to the west coast that she started a daily practice committed to connecting and giving back to herself.