Yoga for Everyday Bliss

Issue:

2012 September-October

Writer and yoga teacher Jennifer Pastiloff eagerly accepted our challenge to create a joyful yoga series to combat depression and seek bliss in our everyday lives. Jennifer has battled depression in her own life, and connecting to joy through yoga has become her focus. To emphasize joy, she encourages students to write out lists of what makes them happiest and carry the paper in a pocket or wallet every day. She believes in finding new perspectives and insists that the most important rule to encourage lightheartedness in her class is: “If you fall out of a position, you must laugh!" This week, she asked her students for some of their favorite, most joyful postures and shared the results with us.

Jennifer Pastiloff is the creator of Karaoke Yoga, Manifestation Yoga, a contributor to MindBodyGreen, PositivelyPositive, and has also been featured on ABC’s Good Morning America.

The exercises and instructions presented in this article are designed for people who are in good health and physically fit. Do not undertake this or any other exercise without the consent of a doctor. Spirituality & Health and the creators of this sequence disclaim any liability for loss or injury in connection with the exercises shown or the instruction and advice expressed.

Half-Moon, Ardha Chandrasana

The dual nature of Half-Moon, with its feelings of grounding and opening, feels expansive. Contrary to the way we usually walk in the world, protecting ourselves, Half-Moon opens us up and invites vulnerability into our practice. The more you can hug in the hip of the standing leg, the more the chest will open and free.

From standing, step the feet wider than hip-distance apart. Angle the left foot perpendicular to the right foot.

Bend your right knee and lean over your right thigh.

Place a block on the floor about a foot in front of the toes. Lengthen onto the block with the right hand and place the left hand on the lower back.

Lift your left leg up parallel to the floor, if possible, keeping foot flexed and engaged.

Slowly straighten your standing leg and stack hips on top of each other.

Rotate the chest open and raise your left arm. Hold for 5 breaths. Repeat on the other side.

Return to sitting.

Pigeon Pose, Eka Pada Rajakapotasana

This pose opens the shoulders and the chest and creates a feeling of being more open-hearted and less protected. It also stretches the psoas and the thighs, as well as the groin where many people store tension. As we begin to release tensions, especially old toxins, both physical and emotional that we have stored in the body, there is a greater opportunity to be joyful!

From all fours, slide the right knee towards the right hand to rest the shin on the floor.

Stretch left leg back, placing the top of the left thigh on the floor. Drop hips to the mat.

Hold to feel a stretch in the hips, back out if there is any pain.

Child's Pose, Balasana

Child’s Pose helps calm the brain as you rest your head gently on the mat. Return to this restful pose whenever your body asks for feelings of safety and comfort. After pushing the physical body or a mentally demanding day, the relaxation of this pose is a gift. It gently stretches the hips and thighs in a way that feels subtle and relaxing.

Begin by kneeling on the floor with big toes touching and knees comfortably apart.

Lower the torso to rest on the upper thighs and gently rest the forehead on the mat.

Lengthen the tailbone and bring hands to rest parallel to the feet.

Rest for 10 breaths.

Downward Facing Dog, Adho Mukha Svanasana

This pose helps relieve depression by energizing the body and mind as the body stretches out from fingertips to heels. It can also help build strength and help us achieve a deeper clarity of what we are capable of and experience life in a more joyful way.

From Child’s pose with arms outstretched and shoulder width apart, lift up onto the hands and knees while pressing the hips up and back.

Stretch the sitting bones away from the heels and allow the heels to touch the floor, if possible.

Stretch for 10 breaths and return to standing.

Other content you may be interested in...