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- February Focus: Heart Opening Practice
Welcome to February, a month to embrace the spirit of love and openness. In this issue, get ready for:
A deep dive into the rejuvenating world of Yoga Nidra
Mastering Downward-Facing Dog
An audio guide of our heart-opening February yoga flow
Join us in celebrating a month filled with heart and harmony!
-The AY Team
RESEARCH DIGEST
Yoga Nidra is Found to Increase Dopamine
Yoga nidra, often termed 'yogic sleep,' is a meditative practice rooted in ancient tradition. Unlike traditional seated meditation, Yoga Nidra is practiced lying down, making it accessible even after a long, tiring day.
👩🔬 The science behind yoga nidra
Recent studies indicate that this practice can significantly increase dopamine levels, a neurotransmitter linked to feelings of pleasure, motivation, and resilience. This benefit is particularly notable as it goes beyond the benefits typically associated with conventional meditation practices.
🏁 Your gateway to yoga nidra
Our Asana Audio podcast offers short guided yoga nidra sessions, allowing you to experience this transformative practice from the comfort of your own space. Tune into Asana Audio for expert-led sessions that help you tap into the science-backed benefits of yoga nidra on your own time.
FEATURED MOVEMENT
Mastering Downward-Facing Dog
🐾 Introduction to downward-facing dog
Downward-Facing Dog (Adho Mukha Svanasana) is a crucial pose that both energizes and calms the body. You will find it in almost every style of yoga which makes it a great foundational pose to practice!
☑️ How to do downward-facing dog:
Start Position
From a tabletop position, align wrists under shoulders, knees under hips.
Lift into 'V' Shape
Exhale, lift hips high, forming an inverted "V". Feet are hip-width apart.
Hand and Arm Alignment
Press into hands, spread fingers, and rotate arms to open shoulders.
Back and Leg Stretch
Extend legs, aiming heels towards the ground. Keep the spine long.
Head and Neck
Relax your head between arms, gaze at your navel.
Core Engagement
Draw the belly in to support the spine.
Breath and Hold
Maintain steady breaths, feeling the stretch and strength build.
💡 Expert insights
Downward-Facing Dog revitalizes the entire body, improves circulation, and offers a moment of introspection. Remember, finding your version of the pose is more important than perfect alignment!
MIND-BODY CONNECTION
Try Our Heart Opening Yoga Flow
This February, embrace the essence of love and openness with our specially curated Heart-Opening Yoga Flow.
🧐 Why this sequence?
From gentle backbends to expansive stretches, the sequence is designed to nourish your heart chakra, promoting emotional balance and a deeper connection with yourself and others.
💙 Heart opening February flow
Mountain Pose
Begin in Mountain Pose. Inhale and reach arms overhead, exhale into a gentle Standing Backbend, opening the chest.
Forward Fold
Inhale back to Mountain Pose, then exhale as you fold forward into your forward fold (Uttanasana), releasing tension.
Low Lunge
Inhale, step back with one foot into a Low Lunge. Lift your arms and arch slightly backward, opening the heart.
Downward-Facing Dog
Exhale, place your hands on the mat, and step back into Downward-Facing Dog, stretching the spine.
Plank Pose to Cobra Pose
Inhale to Plank Pose, exhale to the mat, inhale as you gently lift into Cobra Pose, opening the chest forward.
Downward-Facing Dog
Exhale back into Downward-Facing Dog, creating space in the heart and lungs.
Low Lunge with other leg
Step forward with the opposite foot into Low Lunge, lift your arms, and open the heart upward.
Warrior I
From Low Lunge, inhale and rise to Warrior I, arms reaching up, chest and heart open.
Bridge Pose
Transition to your back, feet flat on the mat, lift hips into Bridge Pose, clasping hands underneath, opening the heart and chest.
Supine Bound Angle Pose
Lie back, soles of feet together, knees open to sides. Place one hand on your heart, one on your abdomen, and focus on heart chakra energy.
COMMUNITY CORNER
Join The Amenity Yoga Family: Group Classes Await! 🧘♀️
Amenity Yoga at the University of Chicago
In this month’s Community Corner, we spotlight the heart of Amenity Yoga – our group yoga classes! We foster a space where each stretch and breath connects you with a supportive community and well-being. Our classes cater to all levels, blending diverse yoga styles with expert instruction.
Ready to transform your yoga journey? We warmly invite you to join our group sessions. Reach out to us to discover how you can be part of this vibrant community. Your mat awaits!
RECOMMENDED RESOURCES
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👀 We recommend the Huberman Protocols podcast - check it out below
