On an inhale, tilt the tailbone up and send the heart through the arms, allowing for the spine to concave (Cow) as you exhale, draw the third eye (forehead) and tailbone in towards each other, curving the spine upwards (Cat). Maryjasana & Bitilasana, Cat & Cow movementĬome onto all Fours – stretch one leg back at time, from hip to toes. Or even lie down your back with your knees bent and observe for a while. If your knees or back ache, stretch out the legs while you relax and absorb the benefits. Develop a smooth, no grasping rhythm and soft ‘hushed’ sound.
Channel your breath along the back of your throat (where you vocal chords are), it will feel like you are filtering the breath as you inhale and exhale through the nose, mouth stays closed. Take your attention back to your breath and start to cultivate Ujjayi Pranayama (Victorious Breath), often referred to as the ‘Ocean Wave’ breath as it sounds like an ocean wave rising and falling in the distance.
Take a deliberate fuller breath in and then out. Spend around a minute following your breath. Find it and follow it with awareness, how it’s flowing or not, wherever it’s moving to or not moving to. You can also place padding under the feet if there is strain there.Īfter a few moments, start to connect to your breath as it is. If you feel pain or strain, add another block or raise the height under the hips to lessen tension on the back and knees. Relax palms of hands up or down on the thighs. Feel even weight between both sitting bones. Now sit tall, lengthening the crown of your head upward and sense it’s poised above the tailbone. Kneel on all fours, put a block or fold a blanket and place between your heels and ankles, sit back onto the block, press the tops of your feet and toes evenly into the ground. Photo credits: pictures are the original creations of illustrator and senior Yoga Teacher Bobby Clennell, apart from the last photo, taken of Divya while engaged in Alternate Nostril breathing. Ideal preparation for when you want to get creative but also a grounding sequence for anytime you feel a need for that. Here is a sequence I’ve put together to ground, open up, release and then re-ground, taking you to a place where you feel centred and ready to engage in writing flow.
Conscious engagement with our breath can set up a steadiness of mind and clearer outlook. Sequencing of certain postures will literally ignite our internal energy – including creativity – and get it to flow. Yoga practice can help ground restless or scattered energy, including dealing with procrastination! Postures with deeper breathing can open our physical and imaginative centres. It can be done slowly or more flow-y, but give yourself a minimum of 10 minutes – 15-20 is optimal – to get through it. We asked her to share a yoga sequence for creativity, and she has really come through with this one. This is a guest post from our Episode 14 interviewee, Divya Kohli of Yoga With Divya (London).
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