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8 Limbs: Dharana
16m

8 Limbs: Dharana

In Dharana, learn to practice concentration.

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Hello, everybody. My name is Rehl Clarke. Thank you for flowing with me today. Our flow is on the sixth limb out of the eight limbs of yoga, which is Dharana, which is concentration. Today, our flow is going to be centered on focusing on the present moment and that can go a long way. When we are focused on here and now, we can better connect to the higher power. And when we are connected to the higher power, we can stay more focused throughout our day and accomplish the crazy tasks that may be ahead of us. With that being said, let's get into this flow and I am super excited. We are going to start in a seated position, just an easy pose here, and we're gonna do some alternate breathing. We're gonna take our thumb and press it onto our nose and our pinky is going to press onto our opposite nostril. We're going to press our thumb into our right nose and we're gonna inhale through our left nostril. We're gonna close that nostril with our pinky and exhale out of our right nostril. Inhale through our right nostril. Close and exhale through the left. It looks something like this. I want you to kind of feel your rhythm, feel your groove in this breathing. This is awesome, rejuvenating breathwork to feel energized and ready for your day or whatever you have planned ahead of you. Couple more times here. Last time. Placing our hands, placing our palms down on to our knees, we're gonna do a couple body circles here back and forth, warming up our spine. And as we find our stillness, we're going to make our way into a tabletop position. Hands are under our shoulders. Knees are on our mat. From here, we're gonna drop down onto our forearm and switching. So we're going to drop down onto our right forearm, gazing to our left, dropping onto our left forearm, gazing to our right. We're just gonna kind of pedal our arms back and forth here. If you're wanting a deeper stretch, just putting a deeper bend into whatever elbow is bent. Finding stillness here, we are going to come up onto our toes, pushing our hips up and back into down dog. Gazing at our fingertips, we're gonna roll our spine up, coming onto our tip toes and exhale, pushing our hips back down. Inhale, coming up and exhale, pushing back down. One more time. And pedaling out our down dog here. Gazing at our fingertips, we're going to walk to the top of our mat. Inhale all the way up to the sky and exhale, dropping all the way down onto our toes. From here, focusing on our concentration, we're going to inhale coming all the way up on our tip toes. Arms are tall and exhale, slowly dropping down, staying on our tip toes, balancing here, finding that concentration. One more time, inhale, all the way up on a tip toes. And exhale, lowering down. Coming down all the way onto our knees and coming into a child's pose, placing our arms on either side of our legs. Coming up, rolling our shoulders all the way back, clasping our hands behind us. Inhale, lifting our heart up to the sky and exhale, release. Bring our hands in front of us. Coming again into a tabletop position, we're going to curl our toes underneath us, pushing our hips up and back, coming into downward-facing dog. Walking our hands all the way to the top of our mat, we're gonna inhale, arms come high. Exhale, falling forward. Walking our hands down onto our mat again, lifting our right leg up to the sky, coming into a three-legged plank, we're gonna exhale, lower down. Inhale, upward-facing dog and exhale. Coming into a three-legged down dog, right leg stays high. Putting weight into our left hand and our left foot, we are going to fall back and over coming into wild thing. Gazing up at our fingertips, swooping our arms down, pedaling our feet back into down dog, we're going to gaze at our fingertips and our hands are going to walk to the back of our mat. Inhale, arms come all the way up to the sky and exhale, bring our hands heart to center. Inhale, arms up and exhale, falling forward. Inhale, walking our hands out, coming into a high three-legged plank. This time, lifting our left leg, we're going to exhale lower down halfway. Inhale, coming into upward-facing dog and exhale, coming into a three-legged down dog, left leg comes high. Putting pressure into our right fingertips and our right foot, we are gently going to fall backward, our left foot catching us, gazing up to our left fingers coming into wild thing. Rolling our feet back over and down, hands are flat coming into down dog, we're just gonna pedal out our feet here. Gazing at our fingertips, we're gonna walk our hands to our feet. Inhaling all the way up and exhale. Bring our hands heart to center. Inhale, arms come high. Exhale. Falling forward, placing our fingers underneath our toes, putting a bend into our knee and hanging heavy here. Releasing our fingers, slowly beginning to roll up, rolling our shoulders up and back a couple of times. We're going to inhale our arms all the way up to the sky. Exhale, forward fold. Inhale, flat back. Exhale, walking our hands plank position, lower down halfway. Inhale, upward-facing dog and exhale, downward-facing dog. Inhale, right leg comes high. Exhale, stepping that through, putting our back foot at a 45 degree angle coming into warrior one. Cartwheeling our hands down on either side of our right foot, we are going to bring our left foot up and down to meet our right foot at the top of our mat. Inhaling, our arms all the way up and exhale, bring our hands heart to center. Pivoting our feet, so we are facing the back of our mat, we're gonna inhale our arms all the way up to the sky and exhale forward fold. Inhale, flat. Inhale, flat back. Exhale, walking our arms all the way out, lowering down halfway. Inhale, upward-facing dog and exhale, downward-facing dog. Inhale, left leg comes high this time. Exhale, stepping that through, coming into warrior one. Cartwheeling our hands down on either side of our left foot, our right foot is gonna kick up and place back down center onto our mat. Inhaling our arms up to the sky and exhale, bring your hands heart to center. Turning our feet out to the left, we are going to come into a wide stance and we're gonna inhale our arms up and exhale, fall to the right side. Inhale our arms up and exhale, falling to the left. Inhale our arms up. We're gonna exhale, putting a bend into our knees, swooping our arms up and falling back down. The swooping and wide squat stance. Couple times. Two more times. One and two. Exhale, fall forward. Placing your hands in between your thigh, placing your hands in between your feet, we're gonna sway back and forth putting deep bends into our knees. Bending our right knee and bending our left. Couple more times here. Two and one. Walking our feet to the center of our mat where we are, we're going to inhale, halfway lift, exhale, forward fold. Inhale, coming all the way up to the sky and exhale, bring your hands heart to center. Pivoting our feet once again, facing the way we originally were standing, we're gonna inhale our arms up and exhale, interlacing our fingers and falling forward here. Pedaling out our knees, bending left and right, finding stillness, and slowly releasing our hands. Walking our feet out, coming all the way down onto our bellies. Placing our hands on either side of us, our palms are facing up. Breathing here on our stomach. Our right arm is going to reach back and grab our right foot. And our left hand is going to grab our left foot. We're going to go into bow here. Lifting our chest and heart up to the sky, pushing our feet into our hands, we're going to inhale one last time and exhale. Inhale, lift up and exhale, lower down. Coming up and lowering down. One last time. Coming up and lowering down. Letting your feet fall, your hands come under your shoulders, you're going to push yourself up and back into child's pose. This being our final post of Asana here, find a comfortable state of being and I want you to focus in on a body scan of how you feel. Concentrate on the connection with the earth, with yourself, with the higher power. Begin to wiggle your fingers and wiggle your toes. Coming up onto all fours, we're gonna do a couple more body rolls, arching our back and shifting our hips back. Rolling a couple times here. Three, two, and one. And when you are ready, coming to a seated position on our mat. Inhaling through your nose, exhaling through your mouth. Thank you so much for practicing with me today. I hope you enjoyed this practice. Namaste.

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