Find Strength, Feel Stretch, Steady Our Breath
This week I am focusing on using strength, finding stretch, while maintaining a steady breath. Perhaps you are thinking, isn’t that what every yoga class is about? It may be! But this week we will take the time to feel and understand each.
Isn’t it true in life at times we need to:
Find Strength: when a situation arises that requires us to push harder to that we can withstand great force or pressure.
Feel Stretch: when a situation asks us to be capable of more without breaking.
Steady Breathe: when a situation requires as to be calm, collected, and focused.
What we do on our mat is a practice. It is not only a practice for the next time we come to our mat. It is a practice for how we take what we learned, while on our mat, off our mat and into our lives. The act of showing up for yourself on your mat is so important because it teaches you to show up for yourself off your mat.
This week let’s find strength, feel stretch, steady our breath both together and apart:
Breathwork Practice: This does not need to be complicated. A simple box breath with an equal, 4 count in, 4 count pause, 4 count out, and 4 count pause, for 3-5mins can change your entire day. If 4 is not a long enough count, feel free to move to 5 or even 6, but just be sure to keep it consistent. The steadiness is what we are seeking.
If you have a traditional pranayama breathwork practice and prefer alternate nostril breathing that would be great for 3-5mins as well.
If keeping count is challenging perhaps try a visual like this to follow.
Asana Practice:
Begin with a 10-15min warm up of the body and breath. I recommend the breath practice above to set yourself up for steadiness. Then move into the practice.
Find Strength: Mountain > Warrior II > Reverse Warrior II > Warrior II > Extended Side Angle > Halfmoon > Warrior II > Mountain (Repeat O/S)
Feel Stretch: Downward Dog > Three-Legged Dog > Pigeon (allow your upper body to relax) > Table Top > Cat/Cow (Repeat O/S)
Steady Breathe: can you maintain that breath count as you move?
Remember to always practice within your own limits and take care of physical and emotional well-being.
Wishing to learn more about the practice of yoga? Reserve Your Spot for the next 200HR yoga Teacher Training beginning September 2025 and become a Certified Yoga Teacher. Spots are already filling. Looking for more details? Email stephaniepower.ayc@gmail.com.
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With gratitude,
-Stephanie