Simhasana (Lion’s Breath)
Start by sitting cross-legged on your mat. When your legs are higher than the knees when you sit in your seat, place them at the edges of a blanket folded in half or cushion, or even a block. Be aware of your breathing, and take note of any areas in your body that feel tight. Try a few normal breaths, both in and out, by breathing through the nose. To begin the Lion’s Breath, start by taking a long breath through your nose. When you exhale, look at your nose ext, end your tongue out, and make an “HA” sound. Imagine all the tension and anger throughout your body flowing out your lips as you exhale. You can take a normal breath in and out of your nose prior to commencing the next round of Lion’s Breath. After completing three games of Lion’s Breath, change the leg’s cross and repeat three rounds.
Be aware of your breathing while you warm your body by performing Sun Salutations. Perform three to five cycles of Surya Namaskar A and then 3 to 5 cycles of Surya Namaskar B. You can do this series of Sun Salutations as fast or as slowly as you wish and alter the Vinyasas to meet the needs of your body. Maintain a constant awareness of your breathing while you move with a steady mind each round. After you’ve completed your last game, return to the Tadasana (Mountain Pose) in the center of your mat.
Utkata Konasana garudasana (Goddess Pose with eagle arms)
From Mountain Pose: Start by stepping your left foot towards the mat’s back and pivoting your body to the right side to face an extended edge on your carpet. Relax your knees, and then lower your hips back to Goddess Pose. Take a look to the side to ensure your knees are facing the same direction that your feet are facing. Also, notice that your ankles are placed under both knees. Your pelvis should be in a neutral position, and your ribcage should be aligned over your hips. Wrap your right arm beneath your left arm to form Eagle arms, or place your right arm underneath your left arm to create the hug of your hands over your shoulder blades when your components of eagles aren’t enough. Keep your back straight in Goddess Pose when you begin to rock a couple of inches towards the left and right. Continue to rock and do three times of the Lion’s Breath. Straighten your legs prior to repeating three more times, Lion’s Breath with your left arm under your right to create the components of an eagle.
Prasarita Padottanasana (Wide-Legged Straddle Fold)
From Goddess Pose In Goddess Pose, straighten your legs, then fold them forward. Bring your toes into a position such that the pinky edges of both your feet are in line with the edges of the mat. Keep a bent in your knees if you feel your hamstrings are tight. Then, wrap your hands around the side of your neck. Keep your elbows tucked in towards your ears, and gently shift between your sides. Imagine all your tension and anger evaporating off your pelvis, through your spine, up to the top of your head, and finally onto the ground. Take at least six complete breaths before you ground both legs and roll up to standing, one vertebra at a.
Balasana (Child’s Pose)
Standing, you can make your way to the child’s Pose onto your mat. Keep your knees apart so that your torso will rest on your legs. If your forehead isn’t touching the carpet, put at minimum one block beneath your forehead. Adjust the block until your brow line is resting on its edges. Start gently rocking your head from side to side. Imagine all your stress and anger falling to the ground while you work the tension out of your brows. Remain in the Child’s Pose for five minutes.
From the child’s Pose from child’s Pose, you can slide your block off and slide it onto your belly. Your hands should be stacked on top of each other, and then rest your face on the cushion that you’ve made by using your hands. Make any motions or fidgets to let the tension be released from your body, and once you’re feeling complete, move to a state of stillness by lying down in a Savasana. Be still and rest in a deep relaxation for about 5-7 minutes.
Connecting to your body and breath, You can begin to digest and let go of the anger you’ve held in your head.