Emotional Tension Release

This 27 step sequence of yoga postures was designed to release deep held emotional tension and to re-balance the body, mind and emotions. Level: Beginner to Intermediate.
[am4show have=’p1;p2;p4;’ guest_error=’Premo’ user_error=’Upgrade’ ]

1. Start in Bound Angle

yoga posture A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point or use the Heart Chakra Meditation.

C. Breathe and hold for 10-30 breaths.

Optional: practice Nadi Sodhana Pranayama.

2. From Bound Angle, inhale into Balancing Bear

yoga postureA. Hold onto the feet with each hand and lean back to lift the heels off the floor. Kick the heels out towards the corners of the room to straighten the legs. Keep the shoulders down and back and the chest lifted. Stare at a point for balance.

B. Breathe and hold for 2-4 breaths. Exhale bending the knees to lower the feet back down to the floor.

3. Extend the both legs out into Seated Angle

yoga postureA. Bring the legs out as wide as comfortable. Inhale the arms up and exhale forward, hinging at the hips.

B. Bring the hands to the floor, round the spine and let the head drop towards the floor. To deepen the posture, walk the hands forward.

C. Breathe and hold for 4-12 breaths. Walk the hands back and roll up the spine.

4. Bring the legs forward with the knees bent into Crab Pose

yoga postureA. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 2-6 breaths

5. Lower the hips and walk the hands forward into Prayer Squat

yoga postureA. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

6. Exhale the hands to the floor and lift the hips up into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

7. Step both feet back into Downward Facing Dog

yoga postureA. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-6 breaths.

8. Inhale the right leg up into One Legged Down Dog

yoga postureA. Lift the right leg up reaching the toes to the ceiling.

B.Keep the palms pressing flat, the arms straight and the head hanging down. Gently let the back heel press into the floor.

C. Breathe and hold for 1-3 breaths.

9. Bring the right knee between the hands into Pigeon

yoga postureA. Bend the right knee between the hands and slide the right foot over to the left. Slide the left toes back to lower the hips down to the floor.

B. Press the palms down and inhale the crown up to lengthen the spine. Roll the shoulders down and back and press the chest forward.

C. Breathe and hold for 3-8 breaths.

10. Place palms on floor and step back into Downward Facing Dog

yoga postureA. With the palms flat to the floor, step the feet back and lift the hips up to the ceiling.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 2-4 breaths.

11. Inhale and step the right foot forward into Low Warrior

yoga postureA. Step the foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor.

B. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling. Relax the shoulders down from the ears and press the chest forward.

C. Breathe and hold for 2-5 breaths.

12. Exhale and release into Half Pyramid

yoga postureA. Release the hands to the floor and straighten the right leg. Lower the head to the knee and adjust the hands to allow you to relax into the pose.

B. To deepen the stretch in the back of the leg, gently draw the foot towards the head.

C. Breathe and hold for 2-5 breaths. Relase back into a lunge position with the front knee over the ankle.

13. Place palms on floor and step back into Downward Facing Dog

yoga postureA. With the palms flat to the floor, step the feet back and lift the hips up to the ceiling.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 2-4 breaths.

14. Repeat # 8 through #13 on opposite side

15. Step the feet to the hands and inhale up to Mountain

yoga poseA. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 5-10 breaths.

16. Inhale and step or jump out into Five Pointed Star

yoga postureA. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

C. Breathe and hold for 2-4 breaths.

17. From Five Pointed Star, exhale forward into Standing Yoga Seal

yoga postureA. Interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up. Exhale and hinge at the hips rounding the spine forward.

B. Let the head hang from the neck and press the arms forward over your head.

C. Breathe and hold for 4-8 breaths.

18. Inhale back up to Five Pointed Star and exhale into Goddess Pose

yoga postureA. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

C. Breathe and hold for 4-8 breaths.

19. Inhale back to Five Pointed Star and exhale into Standing Angle

yoga postureA. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you gently pull the head towards the floor.

B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine.

C. Breathe and hold for 4-8 breaths.

20. Walk the hands forward into Downward Facing Dog

yoga postureA. Walk the hands forward shoulder width apart, step the feet together hip width apart.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 4-12 breaths.

21. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

22. From Child, slide the arms forward and scoop into Cobra

yoga postureA. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breaths.

23. Roll over on your back and inhale into Bridge

yoga postureA. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths. Exhale and roll the spine back to the floor.

24. Hold onto the feet and kick into Joyful Baby Pose

yoga postureA. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet.

B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor.

C. Breathe and hold for 3-5 breaths.

25. Bring the bottoms of the feet together into Supine Bound Angle

yoga postureA. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.

B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.

C. Breathe and hold for 6-12 breaths.

26. Exhale and release into Shavasana

yoga postureA. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

27. End in Easy Pose

yoga postureA. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

[/am4show]

Leave a Reply

Your email address will not be published. Required fields are marked *