Mandala Namaskar {a yoga sequence + playlist}

One of the things I love about exploring the power of Mandalas, is their ability to help us acknowledge the cycles within and without each of us. We each move through our own personal cycles of energy and life experiences as the cycles of the natural world, like the moon, the tides, the seasons, move around us.

When we deepen our recognition of our own cycles and the cycles of the world outside of us, we are able to better attune to them and fully enter the mandala of life!

This practice invites you to move your body through a mandala sequence designed to help you step into the flow of the cycles within and outside of you. Start with the centering and flow with a mandala sequence playlist

Centering

Start by noticing the most simple, yet profound cycle going on within you in this moment: the breath. Each inhalation is the beginning of a new breath. Notice the place where it begins. Feel this new breath fill you up. At the top of the inhalation, pause. Notice this quiet, soft place in the middle that exists before the exhalation. Follow the exhalation out. At the end of the exhalation, pause. Acknowledge the end of this cycle of breath and how the end of this breath gives rise to the next. Continue these observations for a few cycles of breath.

Warm Up

• Cat/Cow
• Tadasana (Mountain Pose) at the front of your mat
• Uttanasana (Forward fold pose)
• Downward dog (hold for 5 breaths)

Mandala Namaskar

• Anjaneyasana (right foot forward)
• hands come to the floor and both hands to the inside of the right foot. Spin feet and body to the left side of your mat for
• Prasarita Padottasana (Wide-Legged Forward Bend)
• spin feet and body to back of your mat to a lunge (left foot will be forward) with hands on the floor
• Anjaneyasana
• Plank
• Chaturunga Dadasana (Four-Limbed Staff Pose)
• Downward Dog
• Anjaneyasana (right foot forward)
• hands come to the floor and both hands to the inside of the right foot. Spin feet and body to the right side of your mat for
• Prasarita Padottasana (Wide-Legged Forward Bend)
• Spin feet and body to front of your mat to a lunge (left foot will be forward) with hands on the floor
• Anjaneyasana
• Plank
• Chaturunga Dadasana (Four-Limbed Staff Pose)
• Downward Dog
• Repeat, starting with the left foot forward

 Standing Poses

• Virabhadrasana I (Warrior I)
• Warrior III
• Ardha Chandrasana (Half-Moon Pose)
• Utkatasana (Chair Pose)
• Garudasana (Eagle Pose)
• Vinyasa (and repeat on the other side)

Arm Balance and Back

• Vasisthasana (Side plank pose)
• Wild Thing
• Down Dog or Vinyasa (and repeat on the other side)

Hips

• Upavistha Konasana (Wide-Angle Seated Forward Bend)
• Janu Sirsasana (Head-to-knee Pose)
• Virasana (Hero Pose)

Savasana

Take a short savasana or sit in meditation for a few minutes, bringing your awareness back to the cyclical movement of your breath.