4 Yoga Poses to Unlock Emotions
Have you ever felt upset without being able to clearly identify why? It’s not unusual for someone to struggle with identifying what exactly is concerning them.
You may need some time and space to process how you’re feeling and, what
- if anything – you want to do about it. If ignored, this type of disconnect from a person’s sense of self can cause stress, internal conflict and negatively effect relationships.
Breathing, meditation and taking time to slow down can often help provide clarity and a better connection to a person’s sense of self. You can find this through a regular yoga practice and incorporating the following four asanas into a sequence:
Pigeon (Eka Pada Rajakapotasana)
From downward facing dog, step the left knee through your center and towards your left wrist. Slowly drop the left leg down while moving the foot towards the right hip. Lower on to your mat, keeping both hips parallel. If this is uncomfortable, you can prop up the hip and pelvic muscles by placing a block or blanket under the left hip. Adjust the alignment on the back leg to ensure it’s not falling over to either side. It should be lengthening directly out of your hip rotator. If having the back leg straight is uncomfortable to you, keep a slight bend in the knee. The left foot can stay close to your hip, or if it’s available to you, you can gently extend it forward, keeping the foot flexed. Begin to fold forward and lower the torso to a height that is comfortable to you, maybe bending through the elbows and resting your forehead on the back on your hands.
Pigeon is a fabulous hip opener pose and engages your sacral (Swadhishthana) chakra. Hips are a part of the body where people often hold tension, especially women. Pigeon pose opens both the hip flexors (located on the front of your body) and the hip rotators (located on the back of your body). It can also help release tension in the lower back. In advance versions, a person can simultaneously practice shoulder and chest openers while in this pose.
The awakening of the sacral chakra in your lower belly will help connect you to your emotions, relationships and creativity. Take time in this pose to notice any sensations you feel in your body and breathe into those areas. Focusing on your breath, allow yourself to feel grounded and safe while in this pose. Let it serve as a reminder that everything will be alright.
Stay low and long in this pose for 10-20 breaths on each side.
Wheel Pose (Urdhva Dhanurasana)
Lying on your back, bend your knees with the soles of your feet flat on the mat and inch your heels a little closer to your hips. Take your hands behind your head, bend through the elbows and place the palms of the hands on the mat, directly under the shoulders, fingertips facing towards your body. Lift the hips as you press into your hands and feet. Press through the upper thighs as you shine your heart upwards.
The Wheel pose is great for allowing yourself to feel vulnerable as it awakens your heart (Anahata) chakra. Releasing the neck and dropping the gaze in this pose will help you to see things differently, maybe give you a new perspective on life. It is especially helpful while mending a broken heart and will encourage you to fill yourself with love, gratitude and appreciation.
Remember to breathe slowly and deeply as your lungs naturally begin to work harder for you. Feel your chest expand and heart soar.
For a less intense variation, enter your Mini Bridge pose.
Work your way up to staying in wheel pose for a minute at a time, for up to three times.
Wisdom Pose (Balasana)
Kneeling on your mat, bring your knees together and sit your bum back your heels. Fold your chest over your thighs and relax your neck, dropping your gaze down and closing the eyes. Place your arms down and back by your side, palms facing up, and release into your shoulders.
This variation of Child’s Pose offers all the same benefits that Child’s does, including balancing your sacral (Swadhishthana) chakra, but this variation allows the shoulders to relax a little bit deeper. It also allows more openness to your thoughts as your stretch the crown of your head towards the front of your mat, inviting your crown (Sahasrara) chakra to open. While resting in this humble and still pose, notice thoughts as they come and go, inviting wisdom and creativity.
If performed with an open mind, the full-body, gravitational pull of Balasana can induce a great sense of physical, mental and emotional release.
Continue to deepen the breath and hold for about a minute.
Supported Corpse (Salamba Savasana)
Take a bolster or roll up a blanket and tuck it under your knees. Lay flat out on your back, on your mat, letting your feet flop open to your sides and hands resting down by your sides, palms facing up. Feel a soft release into the lower spine. Close the eyes, and begin to focus on the natural rhythm of your breath.
This pose will help you relieve stress and bring peace to the mind. Your body should feel relaxed as you take your practice inwards, silently experiencing gratitude and acceptance. If you find tears streaming down your face, let them fall. This is a relaxing and releasing pose – both physically and mentally.
It is suggested a person stay in this pose five minutes for every 30 minutes of practice.
Practice these asanas in your own way, noticing what’s right for you and your body. Become aware of how you feel in them and let your natural energy guide you to your answers. You may be surprised at what surfaces when you can unlock your emotions through the practice of yoga.
Hatha Yoga Poses
Swami Svatmarama’s Hatha Yoga Pradipika (Light on Yoga) is one of the most influential early texts on hatha yoga practice. Written sometime between the 14th and 15th century CE, the text includes descriptions of 16 hatha yoga poses, eight pranayama (breathing) techniques and a number of different seals (mudras) to be used to redirect prana (energy) during meditation.
Swami Svatmarama believed that the regular practice of Hatha Yoga asanas could give “steadiness, health, and lightness of body.” As such, he recommended that the practice of yoga asana should be performed as the first step in the practice of Hatha Yoga.
Many of the postures in the Hatha Yoga Pradipika are variants on the full lotus pose, and as such are relatively advanced in nature. This article includes a brief survey of 10 of these hatha yoga asanas, an overview of their benefits and instructions for their practice.
Virasana stretches the ankles, gluteal muscles and other smaller muscles in the hips.
In modern day practice Virasana is performed with the shins facing downward with both legs parallel to the sides of a yoga mat. In contrast, Swami Svatmarama’s description of Virasana much more closely resembles the modern day for of Gomukhasana, (Cow-Face Pose). Instead of folding the legs back near the sides, this pose is done with one leg crossed over the other.
While the modern day equivalent of this posture includes specific positioning exercises for the arms, Swami Svatmarama only includes instructions on leg positioning.
Come to Dandasana, (Staff Pose – a seated posture with both legs straight). Cross your right knee over your left knee, and draw your right foot back near the side of your left hip. To do the same with the other leg, lean to your left and draw your left foot back near the side of your right hip.
One you’ve wrapped your legs into the initial position, lean forward and use your hands to press your knees closer together. With practice, one knee will stack on top of the other. Draw your feet tightly back near your sides, ground both sitting bones downward into the floor, lengthen your spine upward, and forward fold over your legs to deepen the stretch.
Kukkutasana, (the Rooster’s Pose) strengthens the chest, shoulders, arms, and wrists, and improves balance. Full performance of the posture requires the ability to comfortably sit in Padmasana (the Full Lotus pose)
From a seated position, draw your right foot into the half lotus pose by placing the blade edge of your right foot in your left hip crease. Lean back, grab your left foot, and draw it up and over your right knee in similar fashion. Continue sliding your left foot up the front of your thigh until the edge of the left foot rests near the right hip crease.
Once you’ve positioned your legs in the full lotus pose, thread your right wrist and forearm into the space between the muscles of your right calf, inner thigh muscles and hamstrings. Slide your left wrist and forearm into the same position on the other side.
To enter the final posture, rock backward slightly to get momentum. Next, rock forward quickly onto your hands and lift your buttocks off of the ground.
Uttanakurmasana (the Upside Down Tortoise Pose) stretches the muscles of the hips and the back. The pose also tones the abdominal muscles.
After holding Kukkutasana for some time, allow your hips to settle back down to the ground. Keep your arms threaded through your legs and roll onto your back. Belly crunch up, slide your arms even further through your legs, bend your elbows and hold your chin with both hands.
The Hatha Yoga Pradipika lists a number of specific benefits for Matsyendrasana (the Lord of the Fishes Pose). These benefits include increased appetite, the destruction of multiple diseases and the awakening of kundulini energy.
From Dandasana place your right foot in the half lotus pose. Roll your weight toward your right hip and cross your left ankle over the top of the right knee as if you were going to do the full lotus pose. Allow your left foot to rest on your thigh, just near your right knee.
To initiate the twist, draw your left knee toward your chest so that your left knee faces upward and place your left foot on the floor. Twist your torso to the left, cross your right elbow over the leg and grab your left foot with your right hand. Place your left hand on the floor behind you to stabilize the balance, or alternatively, wrap your left arm behind your back to grab your right inner thigh.
Paschimottanasana (the Intense Back Stretch) is a deep stretch for the entire posterior chain of the body. The posture creates openness in the calves and hamstrings and can relieve tension in the back muscles as well.
According to Swami Svatmarama, Paschimottanasana is one of the most important hatha yoga asanas. He claims that the posture increases health, reverses the breath’s flow, improves digestive power and flattens the belly.
While the modern form of this posture is typically taught with a relatively straight spine, Swami Svatmara’s variation integrates strong spinal flexion for a deeper stretch to the back muscles. Because of this, the text directs the practitioner to rest their head on their knees as opposed to the shins.
From Dandasana, straighten both legs. Grab the flesh of your buttocks and slide your sitting bones backward to tilt your pelvis forward. Internally rotate your thighs by rolling your upper thighs inward and reach forward to grab your big toes. Ground downward through your hip-creases, pull your belly in and elongate your spine. Forward fold, and allow your head to rest on your knees.
Mayurasana (the Peacock’s Pose) is a challenging posture that strengthens the wrists, chest, shoulders, back muscles, and the gluteal muscles. Regular performance of the posture also improves balance.
The Hatha Yoga Pradipika attributes a number of benefits to this hatha yoga pose. According to the text, this posture is said to be good for digestion and is purported to have the ability to overcome poisonous snakebites. It’s also credited with the ability to overcome numerous diseases, including enlargement of the spleen and enlargement of the abdomen.
Come to a kneeling position on your shins. Sit on your heels and slide your knees apart until they’re slightly wider than hip’s width apart.
Place your hands on the floor between your legs, with your wrists facing forward and your fingers facing your waist. Lean forward, place your elbows on your abdomen and transfer your weight forward until your knees lift off of the floor. Maintaining the balance, straighten both legs as you continue to hover.
Dhanurasana (the Bow Pose) stretches the hip flexors, abdominals, chest and shoulders. The posture also strengthens the back muscles.
In the modern day form of this hatha yoga asana, the arms are extended backward and the ankles are clasped in order to open the chest. The version in the Pradipika integrates a more challenging overhead bind into the posture for a much deeper shoulder opening.
Lie down on your belly and prop yourself up on your elbows like a sphinx. Bend your legs and externally rotate your ankles so that your toes point outward toward the sides of your mat.
Rotate your torso to your right, turn your right hand upward, and clasp the inner arch side of your right foot with your right hand (or alternatively, your big toe). Press your right foot upward into your right hand and rotate your elbow outward and upward until your elbow points toward the ceiling. Continue to hold on, rotate your chest left, and do the same on the other side.
Bhadrasana (the Auspicious Pose) stretches the the inner thighs and opens the muscles of the pelvic floor.
In modern practice, this hatha yoga asana is more commonly known as Baddha Konasana (the Bound Angle). While the modern form of Baddha Konasana often integrates spinal flexion with a variety of different forward folds, Swami Svatmarama’s variation is done while remaining upright.
Draw your heels toward your inner groin and allow your knees to drop outward like the pages of an open book. Place your hands behind you on the floor, lean forward slightly and slide your hips closer to your heels.
Once you’ve positioned your hips and legs, reach around to grab your feet or big toes with both hands. Sit up tall and press your knees outward and downward toward the ground.
Padmasana (the Lotus Pose) is an excellent pose for seated meditation because it makes it very easy to avoid slouching. The posture also creates openness in the hips and inner thigh muscles. In addition, the Hatha Yoga Pradipika mentions that this hatha yoga pose also clears blockages in the body’s energy channels (nadis) when done regularly.
Come to a comfortable, cross-legged seated position with your right leg crossed in front of the left. Pick up your right foot with both hands, swing your right knee out to the right hand side of the room, and draw your heel closer to the front of your body. Continue pulling your right foot inward toward your belly and slowly swing your right leg to the left until the edge of your right foot rests in your left hip crease.
Once the right leg is in the half lotus pose, place one hand behind you on the ground and lean backward. Use your other hand to pull your left leg upward and over your right knee. Slide your left foot to the right hip crease.
Once your legs are in the full lotus pose, Swami Svatmarama recommends that you sit up tall, place your upturned hands on your thighs, and redirect your eyes to the tip of your nose.
The Hatha Yoga Pradipika mentions that Savasana (The Corpse Pose) is restful for the mind and good for removing fatigue.
Lie on your back with both eyes closed. Slide your legs apart until your legs are positioned hip’s width apart or wider, and let your big toes fall outward toward the sides of the room. Slide your arms out from your sides as well. Your palms can either face upward or downward.
Close your eyes, and redirect your focus to your breath.
Please note, all asymmetrical postures should be done on both sides. A full overview of all 16 hatha yoga poses can be found in Brian Dana Aker’s translation of the Hatha Yoga Pradipika.