As we embrace the beauty of this new week, I’ve been reflecting on the importance of reconnecting with nature. When my fiancé and I lived in Springwater, hiking was a regular part of life, and the Finger Lakes offered countless trails just minutes away. Now, living back in the city and being deeply involved in our community—which is exactly what we wanted—hiking has become more of a challenge. Chris chose to hike Hi-Tor for his 35th birthday the other day, and it reminded me how much I miss that feeling of strength and fearlessness in the outdoors.
I cherish the meadow in my backyard, but there's something about the thrill of a hike—pushing past limits and facing fears. I'm committing to more hikes and soaking in nature's abundant, diverse beauty. Let’s take this opportunity to reconnect with the outdoors, whether through hiking, kayaking, enjoying a walk among the vibrant autumn leaves, or joining me for an outdoor yoga class before the weather turns bitter. Nature helps ground us in the present, enhancing our stability and connection.
I invite you to embody the themes of stability and presence in your asana practice this week. In a world that often pulls us in various directions, taking a moment to pause and ground ourselves is essential for cultivating inner strength. Stability is not merely about standing still; it’s about establishing a firm foundation that supports us even when life feels uncertain. This week, we’ll explore how to nurture both physical and mental stability, bringing balance into every facet of our lives.
This week’s asana, Warrior II (Virabhadrasana II), will help us embody these qualities of grounding and presence. With each breath, we’ll tap into our inner strength, standing tall and unwavering, both on the mat and in our lives.
Yoga Asanas
🌿 Warrior II (Virabhadrasana II)
Warrior II is a powerful pose that reminds us of the strength and presence we can harness, even when facing challenges. With firm legs and an open heart, we stand ready to face whatever comes our way.
✨ Benefits:
Strengthens legs, hips, and shoulders
Increases stamina and focus
Encourages mindfulness and presence
🧘♀️ How to:
Start in Mountain Pose. Step your feet wide apart, about 3-4 feet.
Turn your right foot out 90 degrees, keeping the left foot slightly turned inward.
Bend your right knee, aligning it over your ankle. Keep your left leg straight and strong.
Extend your arms out to the sides, parallel to the floor, with your palms facing down.
Gaze over your right fingertips and ground through both feet, feeling strong and present. Hold for several breaths, then switch sides.
Modification: If your hips feel tight, or you have knee struggles, practice widening or shortening your stance. You can also pivot your back foot slightly inward. Feel free to rest your back hand on a wall for stability.
Visualization Exercise
As we flow through these grounding postures, take a moment to tune into the earth’s energy. Visualize roots growing from your feet, reaching deep into the ground. Imagine a warm, stabilizing energy rising from the earth, filling your body with strength and stillness. Let each inhale draw in that grounding energy, and each exhale release any feelings of instability or restlessness.
Repeat the affirmation:
"I am grounded, stable, and present. I draw strength from the earth and stand tall in my power."
Herbal Support: One With Nature Aromatherapy Blend
To deepen your experience of grounding, I invite you to incorporate my One With Nature Aromatherapy Blend. This blend features grounding oils like cedarwood, rosemary, and frankincense, which are known for their ability to promote balance, calm, and connection to the earth.
Cedarwood creates a sense of stability and connection to nature, while rosemary enhances mental clarity and focus. Frankincense encourages deep breathing, calming the mind and bringing a sense of peace and presence. Roll the blend onto your pulse points, take a deep breath, and allow the earthy aromas to root you in the present moment.
🌿 The Herbal Goodness Inside
Cedarwood (Cedrus atlantica)
Grounding and stabilizing, cedarwood helps calm the mind and connect us to the earth, promoting a sense of security and strength.
Rosemary (Rosmarinus officinalis)
This herb is known for its ability to improve focus and clarity, helping to clear mental fog and create sharp awareness.
Frankincense (Boswellia serrata)
A deeply calming oil, frankincense slows down the breath, soothing the mind and encouraging a state of peaceful presence.
Journal Prompt
After your practice, spend a few moments reflecting in your journal. Consider the following prompt:
Where in your life do you feel ungrounded or disconnected? What steps can you take to cultivate more stability and presence in your daily life?
Write about how practicing presence and grounding this week might impact your well-being.
As we move through this week’s practice, may you feel rooted in stability, standing strong like a warrior. Let these tools guide you back to the present moment—where you are calm, steady, and fully connected.
Wishing you a week of strength, presence, and grounded peace.
Namaste, Samantha Lynn
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