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I used to think yoga was one-size-fits-all and that everybody would respond in the identical way if “prescribed” a certain pose. Feeling low on energy? Try a dynamic Sun Salutation. Wish to open your heart? Do some backbends.

After teaching 1000’s upon 1000’s of individuals over the past fifteen years and observing my very own body (and life) change day by day, I even have learned that yoga is just not nearly that black and white. It’s not even gray. I feel of it as shades of neutral with some purple and pink hues.

Consider yoga’s health advantages. Yes, points of yoga have been studied and proven to create certain physiological responses. For instance, Sun Salutations have repeatedly been shown to raise the center rate and should due to this fact be considered “energizing.” But not everyone responds the identical way. In reality, you’ll be able to change the results of your practice just by changing your approach. For instance, practicing a sequence as a high energy, power flow can strengthen muscles and improve cardiovascular endurance. Performing a sequence more slowly could make it more meditative and calming to the nervous system.

A few of yoga’s potency–the “medicinal” quality of the practice—comes from you, the practitioner. It could actually rely upon the intention behind the poses. Which suggests that, depending on how you are feeling on a given day, you’ll be able to curate a sequence to serve exactly what you would like. Like a real alchemist.

Practice With Care

Here, I’ve plotted out 4 different “practice prescriptions”—sequences designed to enable you to reset, get grounded, quell your anxiety, and boost your energy. You’ll notice that we included among the same poses in each sequence. Observe how, by simply adjusting your intention, you’ll be able to practice similar shapes and yet create totally different effects.

Though yoga isn’t (nor should it ever be) an alternative choice to allopathic treatment, our practice can act like a strong vitamin, helping to fill gaps in mental, physical, and emotional health we may experience.

Irrespective of the way you practice, practice with care. Take it from yoga instructor Donna Farhi, who refers to backbends as a form of medication in her book, Yoga Mind, Body & Spirit. Farhi writes backbends are “powerful healers, and like all strong medicine, they’ve the potential to be injurious if practiced without discretion.”

The Prescription Poses

These are among the key poses within the Practice Prescriptions sequences—and every offers the chance for many various variations and explorations.

Balasana (Child’s Pose): Every sequence begins with a distinct version of Child’s Pose. The opening posture helps set the tone for the remaining of the  practice. It’s amazing how, by simply adjusting your arm position, you’ll be able to change the energy of your entire practice.

Cat and Cow: We have a look at alternative ways to sequence and structure the classic Cat and Cow. Many classes start with this mini flow because it’s a straightforward approach to ignite breath. Changing the position of your body permits you to goal different areas and shift the main target of your energy, too.

Low Lunge: This stretch is regarded as a hip opener due to the lengthening effect it has on the front of the back thigh, but you’ll be able to vary your arm position in Low Lunge to make it shoulder-focused and even add a twist.

Plank Pose: This may increasingly seem to be a rather more boring push-up, but there are myriad ways to alter the familiar shape of Plank to not only make it more interesting, but to focus on very different areas of the body.

Virabhadrasana 2 (Warrior 2 Pose): Warrior 2 is like that sweater you’ve had for years and all the time wear. It’s reliable and comfortable but sometimes it may well get a bit boring. Fiddling with your arms is a way that dresses it up a bit and make it kind of energizing, depending on what you would like.

Ustrasana (Camel Pose): This backbend is one that almost all bodies can do. Camel Pose has a number of advantages that come from the grounding of the legs and the energizing backbend. Changing the arm position could make it a completely different experience, too.

Savasana (Corpse Pose): We are able to’t end class without Savasana, but did that it doesn’t all the time should be done just lying flat in your back? Exploring different configurations on this powerful pose is an excellent approach to close and contain the work you’ve done in your practice.

More Practice Rx Sequences:

About Our Contributor

Sarah Ezrin is an writer, world-renowned yoga educator, popular Instagram influencer, and mama based within the San Francisco Bay Area. Her willingness to be unabashedly honest and vulnerable along together with her innate wisdom make her writing, yoga classes, and social media great sources of healing and inner peace for many individuals. Sarah is changing the world, teaching self-love one person at a time. She can also be the writer of The Yoga of Parenting. You’ll be able to follow her on Instagram at @sarahezrinyoga and TikTok at @sarahezrin.