On this Silent Sunday, I am dog sitting in the country. After an invigorating visit from a friend yesterday (which included plenty of chatter and a sun-filled hike around the property), this morning ushered in a decidedly different vibration.
Along with an enveloping stillness has arrived unexpected snow, swirling quickly through cold, gray air. On a morning like this, the requisite dog walk requires an inner pep talk, as well as a warming wake-up for the body.
Thus, today’s practice will serve you well on those days when you must fulfill commitments, but would rather stay ensconced in quietude. After a slow, gentle start that becomes progressively energizing, you will close with pranayama and a mudra to thoroughly consolidate the physical and mental rejuvenation.
To begin, lie on your back. Place the feet flat on the floor, slightly wider than hip-width apart, knees bent. The arms rest on either side of the body, palms up. As you inhale, let the back arch softly off of the floor; simultaneously, the shoulders rotate open, expanding the chest. The head will move in natural response. Let the knees fall open; you will notice that the feet roll to their outer edges.
Upon the exhale, “close in”: The back tries to round, pushing into the floor, as the shoulders internally rotate and the chin tips. The knees fall inward, perhaps even touching each other, and the feet, too, roll to their inner edges.
Move back and forth between “opening” and “closing”: Inhale to arch and open; exhale to roll yourself inward. Complete 12 rounds.
Then, with the back neutral and the arms at rest, begin to sway the knees from side to side. Move back and forth at a steady space, breathing deeply. Inhale when the knees pass through center; exhale as they drop to either side.
Bring the Knee Drops to a close. Take a deep breath in; exhale to roll up into Bridge. Inhale to lift the right foot off the floor, and extend the leg straight up. Exhale to lower the straight right leg to the level of the left thigh. Inhale the leg back up; exhale to lower. Complete12 leg lifts.
Then, switch sides. If you need to roll down out of the bridge to rest for a moment, do so. When you are ready, return to Bridge. Inhale to extend the left leg straight up. Exhale to lower the leg to the level of the right thigh; inhale to lift: again, 12 repetitions.
Slowly roll down out of the Bridge, and draw both knees in to the body. Lift the head, as if to bring the nose between the knees. Hug yourself into a tight ball, and begin Breath of Fire (equal, rapid inhales and exhales through the nose): Continue for 30-60 seconds.
Now, bring yourself onto the belly, legs long, forehead on the floor. Rest the arms by the sides, palms down. Here, inhale to lift the mid-body (ribs, belly, thighs) off of the floor; exhale to drop it back down. Inhale up, exhale down: Move at a quick pace. These Body Drops are highly stimulating, and will also help to break up and release stagnant energy. Complete 16 Drops.
Next, press up onto all fours. Do a few traditional Cat/Cow spinal movements (inhale to arch; exhale to round), and then allow yourself to move the body in any way that feels good. Feel free to shift forward and back; circle or undulate; change levels by bending the elbows or lifting the knees off of the floor. Continue this freeing, flowing movement for 30-60 seconds.
When you feel ready to proceed, curl the toes under, lift the hips, and move into a “short” Downward Dog: Let the feet be closer to the hands than in a deep Down Dog. In this upside-down V, make the hands into fists, or come onto the fingertips. Begin to walk around your practice space in this all-fours inversion. Give yourself room to roam: turn in circles, move in zig-zags, wherever and however feels right to you in the moment. Continue for 1 minute, breathing consciously and deeply.
Pause: Move the legs wider than hip width. Shift the torso over to the left leg; hold the foot, ankle, or lower leg, stretching for 5 full breaths. Let the head hang freely. You may modify by bending the knees.
Then, walk the hands over to the right leg, bringing the torso as close to the leg as possible. Again, remain in the stretch for 5 full breaths.
Release the body back to center, and move the legs closer together. Bend the knees (if they are not already bent), and slowly roll up to stand.
Standing, move through the waist, circling the entire torso 8 times to the right, then 8 to the left.
Then, move the hips in wide circles: 8 right, 8 left.
Still standing, feet hip-width apart, inhale up onto the balls of the feet as the arms extend up into a wide V overhead, palms and fingers stretched open. Exhale to lower onto the feet as you bend the knees and deeply round the spine: Let the arms swing down to cross under the body..
This is a standing version of the initial “open/close” movement. Inhale to rise and extend; exhale to lower and round in. Repeat 12 times.
Finally, come into your preferred seated position; feel free to sit in a chair. Bring the fingers of each hand into Surya Mudra: thumb tips to ring finger tips. Surya Mudra invokes Sun Energy, and brings vibrant energy to the mind and body.
Extend both arms to the sides at shoulder level, palms up. Inhale through the nose. As you exhale through open rounded lips, move the arms toward each other in front of the body; each arm extends straight forward from the shoulder.
Inhale, this time through the open rounded mouth, to return the arms to the original position: extended to the sides at shoulder level. Exhale through the nose to return the arms to the frontal-space position.
Continue the simple arm movement with the alternating breath. Inhale through the nose; exhale through the mouth; inhale mouth; exhale nose. Throughout the meditation, the eyes are closed and gazing to the Third Eye. Continue for 3 minutes.
When you have finished, help yourself into Svasana. Rest and integrate the practice for 5-10 minutes. Then, embark upon your next activity with renewed strength and vitality.