Soma Yoga practice helps to awaken your core. The idea behind this Soma Yoga is that we are more completely present in our own body whenever the freedom arises in spirit, the body as well as mind. So, the unity of these three was mainly known to be a soma in ancient Greece.
- 1 Soma Yoga+Core
- 2 Soma Yoga Core Sequence
- 2.1 Extension Or Arch To Release And Flexion Or Flatten To Release
- 2.2 Diagonal Arch And Curl
- 2.3 Supine Hip Hike
- 2.4 Flower And Bud
- 2.5 Integration Options Related To The Classic Asana
- 2.6 Back Lift
- 2.7 Options Related To The Classic Asana Integration
- 2.8 Savasana
While practicing the Soma Yoga, it becomes very important for you to think your core as not just your abdomen but specifically as a canister which comprises of the entire trunk. So, it generally involves the pelvic floor, shoulders, spine, hips as well as respiratory diaphragm.
Thus, it becomes possible for you to effectively bring changes in all of these areas whenever you completely work with the core.
This is mostly done by achieving more control in your core canister. Therefore, it helps you to feel more coordinated as well as freer. Along with that, you will remain more active and also mobile as you age with its help.
So, the more responsive muscles help in the creation of a flexible strength which positively radiates within your entire body. Along with that, strong muscles always have the ability to lengthen, contract, and also move with freedom.
But, you need to be both competent and also clear in this SomaYoga practice which will help in the alleviation of pain. Also, you can possibly become more coordinated and fluid with the help of this.
More and more practice of this soma yoga helps you to breathe naturally and thereby, it allows both your rib cage and also abdomen to move. Natural breathing again helps in the activation of the primary breathing muscle i.e. the diaphragm. This also helps to put your overall nervous system at ease. Along with that, it also allows the body to heal, digest, and rest.
But, at the time of performing this particular soma yoga, you need to keep the breath steady, smooth, and sometimes quiet. In this regard, you do not possibly need to wed breath along with the movement. Just, you need to let the breath flowing along with your practice.
So, the sequence of this Soma Yoga is basically a moving meditation that is not at all meant to be done in a robotic manner i.e. with high repetitions. Also, you need to follow the feeling of contracting, releasing as well as lengthening as you consciously practice this particular yoga.
Practicing of the Soma Yoga in a regular manner will mainly offer specific procedures with the help of which you can make certain changes in the sensory-motor brain areas. Along with that, it also helps to sustain internal control of the muscles system.
It again is very important for you to practice every movement pattern with your maximum attention as you are exercising your brain along with your body.
So, the movement of the sensory-motor amnesia i.e. with the brain as well as muscles not communicating well into the sensory-motor awareness i.e. with the muscles and brain operating in their brilliance, it can contribute to influencing your yoga as well as your life positively.
Soma Yoga Core Sequence
As you begin the soma yoga practice, you are generally inviting your mind to take a seat in your overall body. For this, all that you need is to shift your complete focus from the outside world to the inside of your body.
First of all, you need to comfortably lie on the ground with the hip-width apart, knees bent, and also the soles of your feet on the ground.
Also, consider taking a moment for practicing nothing, just you need to notice yourself lying on your mat. Thus, in this stage, you should completely surrender your weight to the earth. Along with that, you also need to watch your breath i.e. your breath quality and where are you exactly breathing.
For the purpose of establishing diaphragmatic breathing, you need to possibly set the intention. In this regard, you need to soften your belly so, it is free to rise as well as fall whenever you consider breathing. So, in this way, you can possibly invite the life force or prana to move throughout your complete body.
The subsequent step is to place your hands on your lower abdomen. You can again place them on diverse areas of your torso. Also, consider noticing what you exactly feel in those particular areas. With the gradual movement of your hands, you need to notice whether your breath becomes more subtle, fluid, etc.
After that, throughout your practice, you need to continue this diaphragmatic breathing. In case you notice that you are holding your breath, then it is an important signal which tells you to slow down your movements.
You also need to practice each of these exercises with both curiosity and also awareness mainly three times in a slow manner on each of the sides. Again, be careful to not go beyond your pain-free range of motion.
Extension Or Arch To Release And Flexion Or Flatten To Release
You should be completely aware of your spine and the specific way in which it is resting on the floor. Along with that, you need to notice whether your pelvis is present in a sort of neutral position or not.
So, there should be the presence of a little space between the lower back as well as the floor, or else you can also look whether the lower back is flattened specifically into the floor or overly arched.
You can again consider placing one of your hands on the upper chest and also the other on your lower abdomen for the purpose of assisting your awareness. Then, you should begin exploring both the extension and also flexion muscles of the trunk.
Next, slant your pelvis top forward and then arch your lower back. Whenever you will do this, you can see the way in which the lower back contracts, as well as your tailbone, moves towards the ground.
The next step is to specifically take the pelvis to a kind of neutral position. For this, you need to allow for a slight space between the ground and also the lower back. To be aware of what has exactly shifted, you can also take a pause.
Then, you need to knowingly tilt the top of your pelvis back. Along with that, it again requires pressing your lower back into the ground. In this regard, your work is to notice exactly the definite way in which the muscles of your lower back lengthen as the spine comes into flexion.
Also, consider noticing the way in which your tailbone reaches up as well as your abdominal muscles respond in a natural way by means of contracting. Once more, you need to return to the neutral position. Repeat this particular step two times more.
Diagonal Arch And Curl
For this, just you require to place your left hand specifically on your left hip. Along with that, you should also place your right hand on your right shoulder. The subsequent step is to preferably bring your left hip alongside your right shoulder gently in a gentle manner towards the earth.
In this regard, it becomes very important to notice both the front body lengthening and also the diagonal contraction of the backline. This will generally allow both your shoulder and also hip to return to neutral.
The opposite thing is needed to be done next, i.e. you need to contact the front body. This is required to be done in such a way that you are considering drawing your left hip mainly to your right shoulder.
As it preferably moves into the flexion, you should notice the way in which the diagonal backline lengthens. But, the head should be essentially kept on the floor at the time of doing this.
This sort of movement pattern is considered to be very important as our walking position is mimicked by this. Also, it requires this sort of diagonal communication mainly through our trunk from the shoulder to the spine to the opposite hip.
Again, both this curl and also diagonal arch is needed to be repeated two more times generally before pausing to sense. In this way, it becomes very important to feel this kind of connection with the right shoulder and also left hip through your trunk. After that, you need to change sides as well as repeat this particular exercise with both your left shoulder and also right hip.
You need to then see whether it is possible for you to retain a clear awareness of the diagonal moving from the center of your navel out to your shoulder as well as hip. The next step is to back towards the center of your navel.
It becomes very important to consider adding a cervical twist into the final repetition in case it feels good when you move into the diagonal arch or your back body contraction. This can be specifically done by gentle turning of your head away from your shoulder which is curling.
Supine Hip Hike
You should scan your whole body by returning to a kind of effortless rest pose. Also, notice in case both your pelvis, as well as spine connection, has changed or shifted from your initial check-in at the practice beginning. You should again notice, whether your breath has changed or not.
Next, you need to place both your hands on your rib cage’s sides. The subsequent step is to preferably take your consciousness back to your breath movement. Also, consider drawing your left hip towards your left armpit by placing it on the earth.
You need to notice how your side body has now contracted into the shape of the C curve as your hip hikes. Also, this contraction is needed to be felt and after that, you need to slowly release the contraction. As your pelvis return to a neutral position, your side body is allowed to lengthen.
Again, this particular step is needed to be repeated two more times specifically on the left side. Then, it is important to take a pause for noticing any specific changes on that side before considering to move it to the right side.
Flower And Bud
You need to move into a back extension from a kind of neutral pelvic position with the arms that rests along the body i.e. the palms up. This can be done by tipping your pelvis top forward to perfectly arch your back.
So, this needs to be done instead of just moving your pelvis. Alongside this, it also involves your upper back by drawing of your shoulder blades mainly towards each other as well as expanding across your chest area.
You also need to allow your knees to specifically move out to the sides only a few inches. In this regard, you should know about the external rotation in your hips. Consider watching how the muscles which are mainly present along with your spine contract as your front body blossoms just like a flower.
Next, just release from the arch by returning to a sort of neutral resting position. Then, you need to move into the curl. In this regard, contract your specific abdominal muscles from the pubic bone to the sternum.
Also, allow your back to the round and also your shoulder blades to specifically move away from each other. As your hips internally rotate, you should allow your knees to drop in the direction of each other. Your palm will then turn to face down and also away from you as your arms internally rotate. In this way, your front body specifically turns into a closed bud.
Now, your work is to completely release from the arch which can be done by surrendering to gravity while you return to your neutral starting position. In this way, you need to repeat the flower as well as the bud two more times.
Integration Options Related To The Classic Asana
You need to stabilize and also strengthen by performing a few foot presses into the ground. This needs to be done before you roll onto your abdomen mainly for the back lift. Also, connect to the big toe pad, the heel and also the little toe pad. Now, you will sense the energy which moves up the legs, into the shoulders, pelvis along with the top of your head.
You again should take a moment to explore the bridge pose after a few stabilizing foot presses. This also requires sensing as well as feeling the stabilizing strength which the asana brings as you specifically lift your lower space and also pelvis off the ground.
In this stage, you need to roll onto your abdomen and thereby rest your forehead on your stacked hand’s back position mainly in this crocodile pose. After that, consider the re-establishment of your diaphragmatic breathing.
For this, you need to specifically bring your left arm alongside your body. If you can keep your palm facing down, then it can be more comfortable. Also, turn your head for looking at your right elbow. In this regard, begin to lift your right elbow off the earth like you are a puppet and also if it is the control that is attached to the strings of a puppet.
Also, pay proper consideration to the specific way in which your right shoulder blade glides in towards the spine whenever you consider lifting your elbow. The next step is to slowly lower your elbow and also notice the way in which it moves away from the spine.
You should again allow your head to specifically follow as well as look over or behind the right shoulder on your second lift of the hand and elbow. Again, feel the way in which these contracts into your upper and also invites the opposite (left) hip and the specific leg to engage.
Again, you need to repeat this particular step one more time specifically on the third time which will definitely allow your left leg to lift as your head, elbow, and also head lift. It remains becomes very important to remain centered through your navel.
Just feel how this particular full diagonal back contraction is involved in the activation of your core all the way throughout the hip, knee, and also the ankle of the lifted leg. In this regard, you need to lower your upper and also lower body in a slow manner by releasing the contraction and by returning to the crocodile.
Before repetition of the other side, all that you need is to check your breath along with the consciousness of the aftereffects of the diagonal backlift. Also, you should involve in identifying any certain differences in your body.
These sorts of backlift again inform our overall walking patterns and thereby bringing greater function along with coordinated strength to our overall movement.
Options Related To The Classic Asana Integration
In this stage, you can possibly remain in a kind of crocodile pose and after that rest for a few breaths. For the stabilization of your new-found mobility in the upper spine, you can consider practicing this cobra pose. As you rise up, mainly the upper back is contracted by the cobra pose. It also helps to lengthen and release the upper back whenever you choose to return to the crocodile pose.
Possibly from the crocodile, you can consider coming into this tabletop position and thereby explore both the cat and cow. Again, it gives you certain feelings of the full flexion and also spine extension.
The final step for soma yoga is to come into a resting pose. For this, you need to move into a specific state of mind where there is both the awareness and ease. So, in this regard, you need to see where you are both at rest and awake.
Finally, you need to observe how your body exactly feels as it surrenders into the ground and also evaluates how it is exactly felt at the initial stage of your practice.
Consider giving it your full complete and thereby let go. So, you can notice the way in which your mind rests in your body. This sort of practice is specifically intended to bring you closer to a state of the stable as well as steady ease i.e. the sthira sukham asanam.
Therefore, after the completion of the core sequence of SomaYoga, you will move into your day feeling relaxed and also supple strength and a kind of functional movement. So, it contributes to give you greater ease along with joy in your entire being.