Sunrise at Stonehenge by Mandi
I absolutely love this time of year. The days are long, the flowers are blooming, butterflies and bees are soaring about, baby birds are learning to fly, and the trees are green and thriving. The earth is in its most expressive form. We are also approaching the Summer Solstice on Monday, June 20, which is the longest day of the year in the northern hemisphere, and in many traditions represents a day of celebration. Ancient monuments around the world were created to align with the Solstice and mark the sun’s rise at its northernmost point. We also have a full moon (moon opposite sun) on this midsummer day. Now that’s magic!
There are many ways your yoga practice can embody the light and energy of the Summer Solstice. This is a time of action, vision, and creation. How can you create and utilize this sun energy? How can you grow and achieve your goals? Additionally, full moons mark completion and a time to reflect on your previous achievements and intentions. This particular Solstice, with a full moon alignment, is a great time to think about what you need to release.
Sun Salutations
Sun salutations are an obvious way to celebrate the sun, but it’s often hard to find the time to practice them regularly. To try something different, find a space in your house that faces east (the direction of the rising sun), and use your sun salutations to open yourself to new beginnings. At the end of the day, you can practice facing west and release the events from your day that won’t serve you tomorrow. Try this simple version:
- Inhale and raise your arms up to the sun, stretch through the fingertips, open the sides of the waist.
- Exhale, spread the arms wide and fold forward.
- Inhale, come up halfway with a flat back, exhale and fold again.
- Inhale, imagine strong legs rooting into the earth as you rise and greet the sun, stretching arms high, reaching through the fingertips.
- Exhale, bring your hands to heart and thank yourself.
Working with the Solar Plexus
The Solar Plexus, or Core Chakra, sits just above your naval and is your personal place of power. I have heard yogis refer to the Solar Plexus as a place of infinite resources, and that is so true! It embodies the element of fire, which is the element of action and determination, and its color is yellow. Ancient traditions around the world celebrated the element of fire during this time in many forms, but in our yoga practice, we can focus on our own inner fire.
You can energize this fiery chakra through meditation, core-strengthening abdominal work, breathing techniques such as breath of fire (feel free to contact me if you would like to learn this breath and its contraindications), kundalini yoga, or any poses that focus on the center of the body. I personally like navasana, or boat pose, which you can try at home:
- Sit high on your sit bones with your knees bent, soles of the feet on the floor.
- Place your hands behind your thighs and lift your chest forward.
- Rock back just enough to lift one leg, with the lower leg parallel to the ground, then lift the other.
- Stay here with the hands supporting the thighs or release your hands for a challenge.
- Start by holding for three deep breaths, then work your way up to five, then seven. If you want a deeper challenge, try straightening the legs.
- You may feel your belly or legs shaking — this is normal! It is just your nerves adjusting to the pose. Imagine your body cleansing itself from the inside out.
Restorative Yoga and Twists
Sometimes we get so wrapped up in the doing and the action, that we forget to slow down and give our bodies a break. Restorative Yoga focuses on complete muscular release, so our bodies have a chance to heal, create space, and direct energy flow in a positive way. When we take this time of self-care, we are more alert, prepared, and inspired!
As this particular Solstice occurs during a full moon, it’s important to take time for introspection and release. Twists are great for cleansing stale energy, and you can practice restorative twists on or near the Solstice to utilize that full moon energy in beneficial ways. Try this short practice:
- Set up a bolster or stack some blankets so that the short edge is against your hip, and there is enough room to lay your upper body down and be supported by the props.
- The knees can be bent with the legs stacked. Place the side of your hips right up against the bolster or blankets, with a hand on either side of your prop(s).
- Turn your upper body slightly so the torso is facing your bolster/blankets, and lay with the torso facing down, head turned towards the knees.
- Relax your arms and rest here. Make any adjustments to ensure that your body is comfortable and supported.
- Hold for 3-5 minutes and then switch sides.
Photo from yogainternational.com.
For more information on working with the seasons and the Wheel of the Year, I highly recommend the book “The Great Work” by Tiffany Lazic. You can also talk to me directly or through my Facebook page www.facebook.com/yogawithmandi for more recommendations.