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Yoga for Heart/Small Intestine

Descriptions Heart Description

• Rules the blood and blood vessels

• Home of our spirit and essential consciousness

• Core of our emotions

• Balance leads to emotional warmth and unconditional love

Signs of Imbalance � Heart disease � Circulatory problems � Speech disorder � Excessive sweating, especially at night � Mental restlessness � Lack of empathy or compassion for others � Hysterics � Either do not feel emotions or emotionally unstable � Insomnia � Inability to communicate � Chest

pain � Memory problems � Dream-disturbed sleep � Cold, especially

in arms � Anxiety � Melancholy, depression � Dry cough � Headaches � Extreme thirst � Heart

palpitations Small Intestine Description

• Rules the separation of pure and impure

• Assimilates the pure

• Helps us assimilate useful experiences and information, discarding what is not useful

• Promotes equanimity

Signs of Imbalance � Sore throat � Eye problems � Headache � Arm pain or paralysis � Shoulder tension � Arthritis in the arms, hands, or shoulders � Confusion � Deafness or tinnitus � Gassy � Abdominal pain � Trouble absorbing nutrients from food � Anemia � Trouble making decisions � Puffy cheeks � Cloudy judgment � Deficient determination � Puffy cheeks � Tonsillitis � Inappropriate reactions to shocking events

Mudras Hasta Mudra #1: Directs the breath into the 1st and 2nd chakras and creates a sense of firmness, stability, and fullness in the lower abdomen and pelvis. Balances Pitta and Vata.

1. Gently press together the tips or pads of the little fingers

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2. Sense the energetic connection 3. The other fingers can be gently curled in or extended

Hasta #2: Brings breath into the pelvic bowl. Balances all Doshas.

1. Gently press together the tips or pads of the ring fingers 2. Sense the energetic connection 3. The other fingers can be gently curled in or extended

Hasta Mudra #4: Enhances respiration of lower and middle lungs; assists heart and circulation; caution for HBP; Balances Kapha.

1. Gently press together the tips or pads of the index fingers 2. Sense the energetic connection 3. The other fingers can be gently curled in or extended

Anjali: Invokes the spirit within ourselves and those we meet; helps fear, anxiety, immune imbalance, heart disease. (Balances all doshas)

1. Place the hands together in front of the heart, leaving a small space between the palms

2. Sense the contact between the finger tips and the base of the palms 3. Move the forearms toward parallel to the earth

Pushpaputa: Creates compassion, generosity, openness, and openhandedness; reduces fear of giving. (Balances all doshas)

1. Cup the hands and bring the sides of the little fingertips and ring fingertips together.

2. Form the hands into a loose bowl as if lovingly hold a gift of flowers. Bhu Mudra – Directs energy into the upper chakras for awakening and purification; helps turn around negative emotions and thought patterns; be sure to do grounding postures of mudras afterwards.

1. Curl ring and little finger into palm, placing the thumb over the top of them

2. Extend index and middle fingers into a V shape 3. Point fingers toward the ground

Gupta Mudra – Enhances immunity; grounding, increasing sexual potency; creates a sense of protection and well being; balances and increases overall immunity; may be contraindicated for autoimmune disorders.

1. Place the hands in front of the abdomen 2. Interlace the fingers inward with the right thumb over the left 3. Press the palms gently together to create a protected and secure pace

within the hands Shivalingam Mudra – For personal power and standing strong in the face of obstacles

1. With each hand, touch the thumbs to the index and ringer fingers

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2. Extend the middle and little fingers 3. Rest the back of the hands on the thighs or knees

Asthma Mudra – Increases breath capacity. (Balances all doshas) 1. Begin in prayer position with the fingers pointing away from the chest 2. Fold middle fingers toward the palms 3. Press the fingernails of the of the middle fingers into each other with the

other fingers extended

Dhyana: Helps mental focus, calming of the senses, balanced thought, and tranquility

1. Place the left hand at the level of the abdomen 2. Lie the right hand palm up onto the left

Hakini Mudra: Directs the breath into and opens the entire body; Begin slowly with all health conditions

1. Press the tips of the fingers of one hand into tips of the fingers of the other hands

2. Experiment with the pressure until you find the desired energetic connection

Affirmations

My choices are wise and well-guided. In times of aimlessness, I find focus by seeking the voice of guidance within me. I listen for the promptings of my heart. I am alert to signs and signals in the world around me. I open my thoughts to receive the guidance that may come to me from strangers. Even in times of blindness, I know that I am guided. When I feel I cannot see or hear, even then I am being led. I am not alone. I am not lost. There is no darkness that cannot be penetrated by the gentle rain of guidance if I will open my heart. I draw to me persons who have pure and loving hearts, high ideals, deep compassion, and good humor. I manifest myself a pure, loving, and compassionate heart. I love others through the divine and the divine loves others through me. I accept friendships founded in this true love. I offer friendship of this truly loving nature. I encounter love in those I meet and those I must encounter love in me. I honor my own integrity and the integrity of others. I am guided by love. I allow myself to feel the love that is guided by love. I allow myself to feel the love that is guiding others. Like the earth, I enjoy seasons of renewal. I forgive shortcomings and failures, arrogance

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and shortsightedness. I allow such human foibles to be dissolved in the graceful flow of life ongoing. Life is a river which flows through me, washing me clean of judgment, cleansing me with the waters of compassion. I allow life to be both tender and clear. I choose the longer view of wisdom over the more short-lived satisfaction of being “right.” The waters of my spirit are deep and pure. I draw from the well of universal experience and consciousness. I replenish that well by putting attentive love and kindness into the world. I respect the unity and connection of all things to one another. I live consciously and creatively as part of a sacred unity. I love and am beloved. I am an integral part of the web of life. I am connected to all things. All things are connected to me. I claim and experience my interconnected divinity. I experience the inner divinity of all things. As I acknowledge and salute the divinity in me and others, I experience harmony and healthy interdependence. All things move through me and with me toward the good. I love integrity. I am authentic in my responses to people and events. I respond with dignity and courage from a core belief that I am worthy. My values are worthwhile. My principles are shaped by my inner knowing, not by external circumstances. I bring to the changing flow of life events an inner steadiness, an inner compass. I am whole and unified in body, mind, and spirit. My integrity is natural.

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Asana

Heart Asana Downward Facing Dog (YTT 26)

Crow (YTT 79) Chattaranda (YTT 25B)

Extended Childs Pose (YTT 65B)

Cat Bow (TPM)

• Come into table position

• Turn the hands in so the fingers are facing each other.

• Draw the shoulders down from the ears and engage mulabandha.

• Bend the elbows on exhale.

• Straighten the elbows on inhale.

• Repeat several times.

Wall Hang (TPM)

• Stand facing the wall with the hands stretched up the wall.

• Slowly back up, allowing the hands to slightly slide down the wall.

• Claw the hands into the wall as you rotate the top of the shoulders outward.

• Engage mulabandha.

• Press the femur bones back.

• Engage uddianabandha.

• Hold for 10 breaths. For assisted version, see below.

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Shoulder Stretch on Chair (TPM)

• Kneel in front of the chair with the upper arms on the chair, shoulder width apart.

• Place the palms together with fingers upward.

• Walk the legs backward.

• Engage mulabandha.

• Rotate the top of the shoulders outward.

Small Intestine Asana

Tree with Crossed Wrists (TPM)

• From Mountain Pose, shift weight onto the right foot.

• Engage mulabandha.

• Cross the left ankle over the right thigh.

• Lift the arms overhead.

• Cross the right wrist over the left wrist to bring the palms together.

• Press the palms together and reach upwards.

• Hold for 10 breaths before switching sides.

Bent Tree (TPM)

• From tree on the right foot, bend the right knee and fold forward toward the floor.

• If possible, reach around your back with the left hand to grasp the left foot.

• Hold for 10 breaths before changing sides.

• If grasping the foot is not available to you, you can leave both sets of finger tips in contact with the floor.

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Seated Tree (TPM)

• Sit on the floor in staff pose.

• Engage mulabandha.

• Cross the right ankle over the left thigh.

• You can either cross the ankle so that the protruding part of the ankle is beyond the thigh (more comfortable) or so that it is pressing into the thigh muscle.

• Extend the arms overhead, crossing the left wrist over the right, bringing the palms together.

• Press the palms strongly into each other as you reach the arms up toward the ceiling. For the assisted version, see below. Deltoid Stretch

• Lie on your back next to your mat with your left arm across your mat, palm up.

• Roll onto your left arm, breasts below the arm.

• Reach the right arm straight forward, clawing the hand

slightly into the floor.

• Bring the left knee out to the side to deepen the stretch.

• Hold for 10 breaths before switching sides.

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Dolphin

• From table pose, come onto forearms.

• Gently clasp the hands together.

• Press the forearms into the floor.

• Lift the buttocks up as you straighten the knees.

• Engage mulabandha.

• Roll the upper arms externally.

• Press your armpits toward the elbows.

• Hold for 10 breaths.

• You may also lengthen the pose by moving the feet further back.

• You may then move between dolphin plank and Dolphin Down Dog. For assisted version, see below.

Forearm Balance

• From dolphin in front of a wall, walk your feet toward your head as far as possible.

• Lift one leg up as far as possible into the air.

• Bend the other leg and kick up toward the wall.

• Press the forearms into the floor.

• Engage mulabandha.

• Lift one or both legs off the wall to balance over the forearms.

• Press your armpits toward the elbows.

• Hold for 10 breaths.

• If you had one leg off the wall, switch and do the other side.

• Bring the legs back to the floor.

• Rest in Childs Pose.

An alternate arm position is parallel arms with palms down. For the assisted version see below.

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Assisted Asana

Assisted Asana for Heart Assisted Downward Facing Dog

• Ask the student to move into Downward Facing Dog.

• Assist them in 4 ways 1. Sitting behind them, roll her thighs outward. 2. Standing behind her in a lunge position,

draw her hips back. You can also ask her to resist you, then draw the hips back after 5 breaths of resistance. Repeat twice more.

3. (No picture) Stand in a lunge in front of the student. Place your hands on the sacrum and press the client’s weight back into the heels. You can also ask her to resist you, then press the buttocks back after 5 breaths of resistance. Repeat twice more.

4. (No picture) Kneel in front of the student with one knee down and one foot forward. Press your hand in the middle of the scapulae. You can also ask her to resist you, then press into the scapulae after 5 breaths of resistance. Repeat twice more.

Assisted Shoulder Stretch

• Ask the student to kneel in front of the chair with the upper arms on the chair, shoulder width apart.

• Ask her to place the palms together with fingers upward, walk the legs backward, and engage mulabandha.

• Straddling her, rotate the top of her shoulders outward.

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Assisted Wall Hang

• Ask the student to stand facing the wall with the hands stretched up the wall.

• Ask her to slowly back up, allowing the hands to slightly slide down the wall.

• Ask her to claw the hands into the wall, rotate the top of the shoulders outward, engage mulabandha, press the femur bones back.

• Ask the student to resist you as you press into the shoulder blades.

• After 5 breaths, allow the student to deepen her stretch.

• Repeat resistance twice more. Assisted Asana for Small Intestine

Assisted Seated Tree

• Ask the student to sit on the floor in staff pose, engaging mulabandha, with the right ankle crossed over the left thigh.

• She can either cross the ankle so that the protruding part of the ankle is beyond the thigh (more comfortable) or so that it is pressing into the thigh muscle.

• Ask her to extend the arms overhead, crossing the left wrist over the right, bringing the palms together.

• Place your hands on the outside of the student’s hands, drawing upward.

• You can ask the student to resist your pulling.

• After 5 breaths, draw upward on the student’s arms.

• Repeat resistance twice more.

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Assisted Dolphin

• Ask the student to move from table pose onto forearms, gently clasping the hands together.

• Ask her to press the forearms into the floor and to lift her buttocks up as she straightens her knees and engages mulabandha.

• Ask her to roll the upper arms externally and press her armpits toward the elbows.

• Sit in Thunderbolt in front of the student, placing your hands on the outside of her shoulders.

• Assist the client in rolling her shoulders externally.

• Ask her to hold the pose for 5-10 breaths.

• You can also ask her to resist you for 5 breaths, then deepen the pose.

• Repeat the resistance twice more.

Assisted Extended Childs Pose 1

• Ask the student to come into Childs Pose with wide knees.

• Stand in front of the client in a staggered stance with your back foot directly centered in front of the client.

• Place the foot far enough from the client that it is just a little out of her reach.

• Ask her to grasp the ankle of your back leg.

• Lean forward to place your hands on the student’s sacrum.

• Press the client’s buttocks down.

• You can also ask the client to resist your

hands for breaths and then deepen the

stretch.

• Repeat the resistance twice more.

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Assisted Childs Pose 2

• Ask the student to move into Childs Pose with arms extended forward, palms down.

• Standing between the students extended arms, place your forefoot diagonally on the student’s forearms.

• Be careful not to stand too close to the elbow.

• Lean forward to press down on the student’s buttocks.

Assisted Forearm Balance

• From dolphin in front of a wall, ask the student to walk her feet toward her head as far as possible.

• Ask her to lift one leg up as far as possible into the air, bend the other leg, and kick up toward the wall.

• Ask her to press the forearms into the floor, engage mulabandha, and lift both legs off the wall with your support.

• Ask her to press her armpits toward the elbows.

• Lift upward on the student’s legs.

• Hold for 10 breaths.

• You can also ask her to resist you in one of two ways 1. Ask her to pull down with the legs as you are

pulling up. 2. Press down on the legs and ask her to resist

upward.

• Hold the resistance for 5 breaths and ask her to extend upward.

• Repeat the resistance twice more. An alternate arm position is parallel arms with palms down.

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References

Thank you to Sally Watson and Bethany Peabody for graciously modeling. Cameron, Julia. Heart Steps: Prayers and Declarations for a Creative Life. New York: Penguin Putnam Inc. Gach, Michael Reed. (1984). The Organ Meridians Flash Cards. Acupressure Institute: Berkeley, CA. Judith, Anodea. (1996). Eastern Body Western Mind: Psychology and the Chakra System as a Path to the Self. Celestial Self: Berkeley, CA. LePage, Joseph. (2005). Yoga Teacher’s Toolbox. Integrative Yoga Therapy. www.iytyogatherapy.com. LePage, Joseph. (2003). Integrative Yoga Therapy Professional Yoga Therapist Manual. Orlanski, Daniel. (2008). Meridian Yoga: Opening the Energetic Pathways. Kripalu Center for Yoga and Healing: Stockbridge, MA.