SOUL MEMBERS PAGE

NOVEMBER 2020

Recite the ‘November Mantra’ each day this month.
Choose the AFFIRMATION below that you need to feel and follow that class.
3. EMBRACE the energy that you feel after each class. Infuse that energy into your day or night.
4. Write in your JOURNAL with this month’s MANIFEST your DREAMS inspiration below.
5. Join our LIVE classes on Facebook!
I’m here for you if you have any questions: madonna@zensoullife.yoga

YOGA GENTLE FLOW

I AM FLOWING

I AM FLEXIBLE

Click class below

BANANA BLUEBERRY PANCAKES

NOVEMBER is another perfect month to CLEANSE before Summer and the festive season rolling in!

Try these delicious gluten free pancakes perfect for a sensual Summer Sunday!

YIN & MEDITATION

I AM SOOTHED

I LET GO

Click class below

KUNDALINI

POSTURES ~ BREATH WORK ~ MANTRA ~ Meditation.

I AM CONNECTED

I AM SUPPORTED

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YOGA STRENGTH FLOW

I AM ACTIVATED

I AM EMPOWERED

Click class below

KUNDALINI

POSTURES ~ BREATH WORK ~ MANTRA ~ Meditation.

I AM CONNECTED

I AM SUPPORTED

Click class below

FOCUS POSTURE FOR NOVEMBER

NATARAJASANA - LORD OF THE DANCE POSE

Nataraja is another name for Shiva and his dance symbolises cosmic energy.

TECHNIQUE

Begin in Tadasana, facing the front of the mat and noticing the symmetry of the pelvis and the torso
Root down through the big toe mounds while lifting the inner arches
Spin the inner thighs back while releasing the flesh of the buttocks down
Draw the sternum away from the navel while softening the front ribs
Bend the right knee and reach back with the right hand to clasp the ankle from the inside out, so that the finger tips point to the right and the shoulder is in external rotation
Pause and observe which of the elements from Tadasana have been lost
Typically, the weight has fallen to the outer left foot, the left outer hip has protruded, the front ribs have flared and the pelvis is no longer square to the front of the mat
To correct, root down with the left big toe mound, firm the left outer hip into the midline and roll the right side of the pelvis and ribs forward, directing the lower front ribs towards the frontal hipbones
Maintaining these actions, start to press the right thigh back and up, leading with the inner thigh so that the thigh remains neutral; press into the right big toe mound to reinforce this work
Simultaneously reach the left arm forward and up, leading with the inner upper arm and engaging the outer upper arm so that the shoulder is in external rotation
Keep extending the sternum away from the navel to maintain the lift of the chest while extending back and up with the right thigh
Pin the right knee into the midline to keep the leg neutral and press back with the right foot to open the front of the right shoulder, all the while continuing to roll the right ribs forward
Hold for 5 to 10 breaths then release back to Tadasana and take the other side

CAUTIONS AND CONTRAINDICATIONS

Avoid or modify if you have a hip replacement or hip pain in the pose
Avoid or modify if you have hip pain, hip arthritis, or a hip replacement
Avoid or modify if you have a hamstring or groin tear or injury.
Avoid or modify if you have acute back pain or injuries, including surgeries, arthritis, disc bulging or herniation, or SI (sacroiliac) pain
Avoid or modify if you have a hernia
Avoid or modify if you have shoulder injuries or pain in the pose

Be cautious to prevent falls if you have poor balance. Consider pose variations using a chair or the wall for stability.

BENEFITS

Improves balance
Improves postural awareness
Improve body awareness
Can boost energy and fight fatigue
Can help build confidence and empowerment
Improves posture and counteracts the effects of sitting and computer work
Strengthens your core and back muscles
Stretches your chest and shoulders
Standing Leg: strengthens the front of your hips (hip flexors), your thighs (while also stretching the back of your thighs/hamstrings), shins, and ankles
Lifted Leg: Strengthens your gluteals and back of thigh (hamstrings). Stretches the front of your hip (hip flexors), front on your thigh (quadriceps), and ankle
Simulates a back arch to open the heart and activate energy flow to the heart chakra
Supports the essence of balancing and dancing with the rhythm of life