Romancing Divine Love with Yoga: Heart Openers

By: Virginia Iversen, M.Ed

Scholars to mean union or yoke to the divine often translate the term “Yoga”. Through a systematic and diligent practice of asanas, breathing exercises, meditation techniques, chanting, and studying the ancient scriptural texts of Yoga, a practitioner’s whole being may become yoked to the divine essence that animates all living beings. A balanced practice of Yoga very systematically leads a practitioner to a state of union with God or divinity. By romancing this divine love with Yoga, an ebullient sense of well-being and optimism will arise within your own heart. You will also, most likely, lose any extra pounds, as you strengthen and tone your entire body.

This connection to the energy of God/Goddess will also uplift you and free you from a sense of dependency on external circumstances and people. As many of us try to navigate our lives with integrity, healthy self-esteem, and a generous and giving heart, we are often challenged to move on from situations and relationships that may no longer be serving our own highest good, or the good of the other person. Of course, some relationships will be beneficial for many years, while other relationships may prove to be less supportive of your well-being from very early on. 

Clarifying which type of relationship you are in is often quite challenging, to say the least!  By romancing your connection with the divine love that pulsates in your own heart, you will be afforded the internal freedom to make wise and compassionate choices, in terms of your relationships with other people. Generating a sense of expansive freedom and well-being in your own body and mind is one of the most profound benefits of a regular Yoga practice. There are many ways to promote a sense of expansiveness in your body and mind through Yoga. 

A regular practice of heart opening Yoga postures, in the context of a balanced practice, is one such way. Heart opening postures release muscular constriction around the heart and the throat. These areas often become blocked when we experience painful situations or emotions. By incorporating heart opening postures into your Yoga practice or class, you will be able to systematically release any somatic holding in these areas. Back bending or heart opening Yoga postures also help to offset symptoms of depression and are quite energizing. 

* Modified Upward Plank Pose or Purvottanasana

Upward Plank Pose is an incredibly effective heart opening Yoga posture. When it is practiced in a modified style, most students can safely practice this pose. Upward Plank Pose is usually practiced towards the end of a class and as a counter pose to seated forward folds, including Paschimottanasana. This heart opening Yoga posture stretches the upper chest area, abdomen, tops of the feet and shoulders. It is also very strengthening for the core abdominal muscles, gluts, arms, and wrists. 

Additionally, Upward Plank Pose helps to relieve fatigue and increases energy levels, while simultaneously calming the vrittis or thought waves of the mind. To practice Modified Upward Plank Pose, sit comfortably on your Yoga mat with your legs extended. Take a few breaths, and then bend your legs and place the soles of your feet flat on your mat in line with your hips. Place your hands behind you on the mat with your palms facing down and your fingers pointing towards the front of your Yoga mat. Keep your wrists and arms in line with your shoulders. 

With your next inhale, raise your hips off the Yoga mat so that your upper torso forms a flat surface, just like a plank of wood. If you have a neck injury, keep your head in a straight line with your upper body. If your neck is healthy, gently drop your head back to increase the stretch through the throat and heart chakra areas.  Hold Modified Plank Pose for three to five complete breaths, and then release the posture and gently move into Baddha Konasana or Extended Child’s Pose, in order to release any tension in your lower back, before moving on to the next posture in your Yoga practice.    

Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York, where she works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com. 

Winter Yoga: Breath of Fire

By: Virginia Iversen, M.Ed

The practice of Yoga is multi-faceted and flexible. A Yoga practice can be geared towards increasing energy, improving flexibility or ameliorating symptoms of insomnia. Additionally, a balanced practice of Yoga poses, breathing exercises and complementary spiritual practices can be modified to address seasonal fluctuations in both physical and emotional health. There are many different ways to modify and customize a Yoga practice, in order to tailor the practice to a specific individual and/or to balance out the conditions of the current season. 

For instance, in the summer months, a cooling and regenerative practice may help to dissipate excess heat and calm the body and mind, whereas a seasonal practice for the cool autumn months may be composed of heating and strengthening asanas and pranayama exercises, which help to warm and energize the body. In the springtime, many Yogis and Yoginis find that a practice of cleansing and detoxifying asanas and pranayama exercises help to release any stagnant energy, or tamas, that may have built up over the long, cold winter months.  

In the winter, it is often ideal to practice a balanced series of heating and strengthening Yoga poses and breathing exercises. Of course, this will depend on the needs of the individual and the climate where you are living. If you are living in an area that is warm throughout the year, you may find that you prefer a more cooling practice or to alternate a between a heating and cooling practice. For those of us who do live in temperate areas, where the winters are quite cold, a heating series of Yoga poses and breathing exercises help to keep the life force energy invigorated and to reduce stagnant energy, in both the body and the mind. 

* Breath of Fire or Agniprasana

The Breath of Fire pranayama exercise is a wonderful way to flush your body and mind with fresh oxygen, while you break up and release tension throughout your being. This Kundalini Yoga breathing exercise is also said to help elevate your mind to a sattvic or pure state, as it releases negative and dimming thinking patterns and beliefs. In addition, the Breath of Fire is very warming and helps to balance the endocrine system. Practicing the Breath of Fire in its advanced form, with the incorporation of different internal locks or bandhas, is best learned from a certified Yoga teacher. The Breath of Fire is often practiced at the beginning of a Yoga class, in order to generate heat and energy for the practice to come, or at the end of a Yoga class, just prior to meditation and Shavasana. 

When you are ready to practice Breath of Fire, come to a comfortable seated position on your Yoga mat or on a chair with your spine erect and your feet flat on the floor. If you are sitting on your Yoga mat and your hips are tight, place a folded blanket underneath you for comfort. If you are sitting on a chair and your feet do not reach the floor, place a pillow under your feet, so that your feet rest flat on the pillow. Before beginning the practice of Breath of Fire, take a few deep breaths. Remember to inhale and exhale completely and fully. When you are ready to practice Breath of Fire, place your palms lightly on your knees. 

With your next inhale, gently press down on your knees, as you fill your lungs up to their full capacity with your breath. With your next exhale; contract your diaphragm in towards your solar plexus, as you release the pressure on your knees. Continue breathing in this way for five to ten breaths, and then rest for a few breaths. When you are ready, continue with one or two more rounds of five to ten breaths. When you have completed three rounds, pause to feel the warming and energizing effects of Breath of Fire, before continuing on with the rest of your Yoga practice. 

Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York, where she works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com.