First Sequence


Virabhadrasana I (Warrior Pose I)


Ardha Chandrasana


Virabhadrasana III(Warrior Pose III)

photographer: Coe Huston

"Live a full day with an open mind and an open heart and see what happens"
- Nadia Toraman

"Nadia, thanks a million for the help in yoga to make my back better" - Siboha

The Heart Opening Sequence
Written by Nadia Toraman
photographer: Coe Huston

Nadia’s heart opening routine in the following pages is designed to inspire your own practice and state of mind.  As seen in the photos, she takes this routine outdoors to the uneven sand of the beach to help strengthen the legs, and further challenge the mind-body-heart connection. During this entire practice, work at your own pace, honor your body’s limitations while always seeking to move beyond them, and take time to breathe and be thankful for the present moment.

To Begin:
The first heart opening sequence has your head facing upward and your arms stretched back toward the limitless sky.  This helps open your heart and mind to see all of your potential and also the potential for the world to be more peaceful.  This peace begins with your own inner thoughts; as you stretch out your arms you share your
inner divine energy with others and with the universe.  Start with your hips in neutral position, and push the base of your feet into the earth, while tightening your leg
muscles, lifting the four sides of your legs up to help ground your body into the earth.  This position will open up your heart chakra and prepare for the other heart-opening poses.  Bring the arms back down and rest in prayer position for one long inhaling breath. Stretch up and back again as you exhale, repeating the series with 3 breathes 3-5 times.

Virabhadrasana I
Next, Warrior Pose I, Stand straight with your arms at your sides.  Step your right foot forward and bend your right leg over your right ankle to 90 degrees. Your back foot is perpendicular and grounded into the earth while your thigh and torso lift up.  Stretch your torso and arms upward evenly, extending your spine upwards from out of your hips.  Reach the crown of your head towards the sky.
Focus on 5 smooth, even, and calm breathes then switch sides. 

Ardha Chandrasana: Stand with your legs one leg distance apart parallel, turn the left foot to 90 degrees and bend your left leg. Place your left hand a few inches in front of your left foot, with an inhale raise your right leg up at hip high, and straighten your left leg over your left foot while pushing the four corners of your left foot into the earth lift your left thigh upwards. With your next breath extend your spine long out of your hips as you reach your sternum forward. Stack the right arm reaching to the sky above the left arm, while the left hand helps to balance. Keep your shoulders down and away from your ears, Broaden across the chest and open your heart. Either Gaze forward or up to the right hand. Stay calm take 5 soft smooth even inhales and exhales. Enjoy the balance and the focus. Consciously release back to standing and switch sides.

Virabhadrasana III
Next, Warrior Pose III. Start standing evenly on both feet with your hands down to your sides breathing in.  With your next breath push the base of your right foot down lift your hands all the way up evenly and raise your left foot up and behind you at a 45 degree angle.  Reach forward, bringing your back leg up to hip level with your knee pointing down and your foot flexed.  Stretch your arms forward parallel to the ground with your head facing down neutral.  As your hands reach forward your leg pulls back elongating the spine. Keep your balance steady and take 5 soft smooth even breathes. Mindfully release and come back to standing. Switch sides.

Malasana
As you wind down your practice, with your hands in prayer position gently sit, lifting your chin up and lengthen your spine. Keep your shoulders back and down. Stay squatted for at least 10 long inhalations and exhalations.  Bring your hands in close to your heart.  Rest your toes and your ankles.  This pose is ideal for emptying your mind as you focus on the breath. Resist thinking of anything besides feeling your heart pace and the slowness of your long natural breaths.
Next, Savasana resting pose.  Find a fallen tree or improvise with a rolled up towel and place under the center your heart as you lay down.  Stretch your toes out and lift your arms up above your head or resting next to you.  Allow your heart to lift and open as you enjoy this relaxing posture.  (Malasana)

Stay resting for at least 30 breaths and allow your mind and body to rest connecting to the divine force of the earth.  At the end of this sequence take this thought with you, “Live a full day with an open mind and an open heart and see what happens.”
(Nadia teaches Ashtanga, Iyengar flow Vinyasa style yoga classes and intensive 4 week yoga teacher training each season in her sunlit Kuau Maui studio. Her classes help uplift your spirit, heighten awareness, focus, clarity of mind, strength, flexibility, balance, increased energy and ultimately to reach a more peaceful state). 

Click here to see samples of Nadia about foundations of mindful yoga postures in Laird’s new book. Nadia is available for developing regular yoga routines to publish inspirational articles for each issue. Please contact her press agent Ben Cortez of Connect Management at p:808.298.6090 for further information or contact Nadia directly by phone: 808.283.4123 for press inquiries.