yogi’s guide : how to meditate
Words by Jessica Apo
June 12, 2019
Jess is a daily meditator and shares one of her favorite practices here with YOU.
Premeditative Asana :
• Lie on back, bring right knee into chest, left leg straight 5 breaths (SWITCH SIDES)
• Place a strap or towel around the ball of right foot, extend right leg up toward the sky. Left leg is straight or if that bothers your
low back bend left knee and ground foot. (10-15 breaths)
• Place the strap into the right hand, ground the left hand into the earth, and let your leg drop to the right opening your hip (8-10
breaths). Keep both sides of your bottom on the mat.
• Bring your leg back through center and switch strap to left hand, right hand grounds down for added support. Let your leg drop
left, keeping right shoulder grounded, but right bottom can lift for a twist. (8-10 breaths).
• Back to center stretch right leg up for 5 more breaths pressing through the heel. (SWITCH SIDES)
• Bring both knees into chest, roll to one side, come up to seated position and place your hands on your thighs taking some hip
circles. Move in both directions.
• Inhale stretch your arms overhead
• Exhale land left hand to the earth, reach right arm alongside of your ear for a side body stretch. (SWITCH SIDES)
• Find your blanket and/or block and come into your meditation seat. Hands face up for more energy, face down for more
grounding.
Ham Sa Kriya Meditation :
Ham Sa translates to I am that (inter-connectedness with the Universe)
Begin by following the breath, watching the way in naturally flows within your body. As you start to feel more connected to your breath add the mantra HAM SA.
As you inhale expand your belly silently repeat Ham (sounds like HUM)
As you exhale, draw your navel in gently pushing air out silently repeating Sa
Inhale expand belly repeating the mantra Ham
Exhale, draw belly in silently repeating the mantra Sa
To reground rub the palms together building some heat between the hands, gently place the palms over the eyes and slowly pull them away fluttering the eyes open, taking in the light of the space.
*Start with just a few minutes a day working up to 18 minutes
