A Sequence to Open the Heart

October 21, 2018

I am usually great at protecting my heart. I do it in daily life by hiding and traveling inward. It is easier to thicken my layers than it is to slough them off. However, when I go to yoga class, when I practice yoga on my own, when I talk about yoga with others, my heart does this little leap and tells me I’ve got this. And my layers begin to fall.

A Sequence to Open the Heart l Mukha Yoga

Here is one of my favorite sequences with four poses to open the heart. Take your time with them.

Brahmari with hand on heart

Place hands over the heart until you feel its beat. Inhale. On your exhale, close the lips and hum the closest note to the sound of your heart. Make the humming so loud that it fills up your body, your mind, the room. Play with the note, making it high or low until it feels like it matches the resonance of your heart in this moment. Continue for 10 breaths.

Bridge with hands clasped

Lie supine, bend knees so that feet are flat on the floor, press hips up to the sky, and squeeze knees in like you’re squeezing a block between your inner thighs (place block between thighs if you’d like). Wiggle shoulders close together until you can clasp a strap or hands together under the lower back. As you pull the strap, feel the shoulders open and breathe as the shoulder blades meet. Stay for 5-10 breaths.

Warrior I with archer arms

With warrior I legs (left leg forward), take a strap and reach left arm straight up, holding a strap. Reach right arm down, bend elbow and place back of right hand as high up the back towards the shoulder blades as you can. Bend top elbow and extend hands towards each other. Clasp strap in each hand. Inhale into left shoulder, exhale sent left tricep straight up. As you pull hands away from each other, you will feel a deep stretch across tops of shoulders and mid-back. Stay for 5-10 breaths. Switch sides.

Baddhakonasana on back

Lie supine, bring soles of feet together to touch, like in prayer, and let knees fall open. Place block under the shoulderblades so it’s parallel to your spine (choose your block height) and let arms rest where they rest. Breathe slowly into the heart of slowly out of the heart. Feel what it’s like for the heart to be lifted above the body.

Fae Leslie Hoffman l Mukha YogaBy Fae Leslie Hoffman; All Rights Reserved @2018



Also in The Community Hub

Aparigraha: Non-Grasping

February 26, 2020

When I first encountered the concept of aparigraha, I mistook it for apathy. Aparigraha is the 5th yama in the Yoga Sutras of Patanjali. The sutra reads: aparigrahasthairye janma kathanta sambodhah (when firmly grounded in non-grasping, the “how and why” of one’s birth is fully illuminated).
Read More
A Year of Living your Yoga: Daily Practices to Shape your Life by Judith Hanson Lasater

February 19, 2020

One of the beautiful things about a rich yoga practice is the community of yogis who share their favorite lessons, meditations, and quotes.  A steady favorite at our studio is A Year of Living Your Yoga: Daily Practices to Shape your Life by Judith Hanson Lasater.
Read More
Valentine’s Day Chocolate Peanut Butter Fat Bombs (sugar free, low carb, vegan, GF)

February 12, 2020

We all know that too much sugar is not a good thing for your overall health and wellbeing, but there’s still that craving for satisfying that sugar tooth, right? Want to make something sugar free for your special Valentine? Maybe that special someone is you!! 
Read More

Subscribe

Size Chart

Prana Size Chart

XSmall
Small
Medium
Large
XLarge
US Size
 0-2              
 4-6       
 8-10       
 12-14   
16  
Bust
 32-33
 34-35
 36-37
 38.5-40
 41.5
Waist
28-29
30-31
32-33
32.5-36
37.5
Inseam - Pants
31-32
32
33
34
34

 

  Beyond Yoga Size Chart 

XSmall
Small
Medium
Large
XLarge
US Size
 2-4               
 4-6       
 6-8        
 10-12   
14-16    
Bust
 32
 34
 36
 38
 40
Inseam
31"
31.5"
32"
32.5"
33"
Hip
34.5-35.5"
36.5-7.5"
38.5-39.5"
40.5-41.5"
42.5-43.5"

         

   Lole Fit Guide

 

XSmall
Small
Medium
Large
XLarge
US Size
2               
 4       
6        
10-12   
14-16    
Bust
32/33
 33.5/35
 35.5/37
38/39.5
40.5/42
Inseam
32"
32"
32"
32"
32"
Hip
35-36.5"
37-38.5"
39-40.5"
41.5-43"
44-45.5"

 

Lily Lotus Size Chart

 

XSmall
Small
Medium
Large
XLarge
US Size
 0-2
 2-4
 4-6
 6-8
 8-10
Bust
 30
 32
 34
 36
 38+
Inseam
 31"
31.5"
32"
 32.5"
 33"
Mukha Yoga l Shop & Save