Breath of the Sea Yoga
(Using Fun Sea Creature Poses)
Twelve fun sea creature poses with coordinated breath work Practice in a series, or perform each pose individually as a mindfulness exercise to ease stress in the classroom. Poses are also effective “Zoom Buster Breaks” for relieving the posture and tension-inducing challenges of on line learning experiences.
Before you begin: Imagine yourself on a beach. It is a perfect weather day, the sun gently warming your face, a soft sea breeze blowing across your cheeks, the salty tang of ocean air filling up your nose. Relax and ground yourself in the sand, wiggling your toes and savoring the feeling of a relaxing beach vacation. Prepare to have fun—move, breathe, play—in tune with the sea!
This is a great time to listen to The Breath of the Sea Meditation and Guided Body Scan below!
Pose:
Stand with legs hip width apart, tailbone tucked, chin level, eyes on the horizon line, arms lifted and wide, hands open, fingers spread wide (Starfish Hands)
Breathing:
-Inhale through the nose, stretching arms high and wide.
-Exhale through the nose, bend to the right.
-Inhale through the nose, come back to center, arms high and wide.
-Exhale through the nose, without lowering arms, bend to the left.
-Repeat 3 times.
Pose:
Face forward, tailbone tucked, shoulders dropped and back, arms at sides (open, relaxed starfish hands). Chin is level, eyes on the horizon line.
Breathing:
-Relax into your natural breath cycle.
Pose:
Begin in Sea Mountain. Arms at sides, hinge at the hips with a flat back and fold forward. When your back begins to bend, bend your knees and drop your chest to your thighs. Allow the back and head to relax and sweep your fingertips to brush the sand.
Breathing:
-Standing, inhale through the nose.
-Folding, exhale through pursed lips saying “Puh, puh, puh”.
-Curling up and returning to standing, inhale through the nose.
-Folding, exhale through pursed lips, “Puh, puh, puh”.
-Repeat 3 times.
Pose:
Begin in Sea Mountain. Shift weight into left leg. Bend left knee. Lift right leg and wrap the thigh over the left thigh. Right toes may touch the sand or, if balance is stable, lift the right foot/toes and wrap the toe around the left calve. Cross left elbow under the right elbow and allow the left fingers to touch the right palm, or simply cross arms across your chest.
Breathing;
-Inhale to a count of 4.
-Exhale to a count of 4, while untwisting (or uncrossing) arms and legs, returning to Sea Mountain.
-Shift weight into right leg. Bend right knee. Lift left leg and wrap the thigh over the right thigh. Left toes may touch the sand or, if balance is stable, lift the left foot and wrap the foot/toes around the right calve. Cross right elbow under the left elbow and allow the right fingers to touch the left palm, or simply cross arms across your chest.
-Inhale to a count of 4.
-Exhale to a count of 4, while untwisting (or uncrossing) arms and legs, returning to Sea Mountain.
-Repeat 3 times.
Pose:
Begin in Sea Mountain. Hinge at the hips, knees forward, and squat as if sitting down in a chair, shifting weight into the heels. Lift the arms, biceps by the ears.
Breathing:
-Inhale through the nose to a count of 4.
-Exhale through the mouth forcefully saying “Ha!”
-Repeat 3 times. Return to Sea Mountain.
Pose:
Come to the sand and move onto hands and knees. (Wrists under shoulders, knees under hips). On an inhale, elevate the chin, drop the belly, lift tailbone. Pause. On an exhale, tuck chin to chest, round spine (pushing out through the shoulder blades), tucking tailbone. Pause.
Breathing:
-Inhale, count of 4.
-Pause, contain breath to a count of 4.
-Exhale, count of 4.
-Pause, hold to a count of 4.
-Repeat 3 times.
Pose:
Begin on hands and knees. Push bottom to heels, gently stretching the back. Arms may be outstretched (elbows may be bent) or arms may remain by sides, hands resting near heels. Relax forehead to the sand or rest it on folded forearms.
Breathing:
-Inhale, belly expanding, count to 4.
-Pause, hold breath, count to 7.
-Exhale slowly, count to 8.
-Repeat for 3 breath cycles.
Begin on hands and knees. Clasp hands and shift weight onto forearms, elbows beneath shoulders. Lift core body up, bending at the waist, balancing on the balls of your feet, toes curled under. When core body is lifted, begin to straighten the knees, keeping the head in alignment with the spine and the back straight. It is fine retain a slight bend in the knees. When weight is on forearms and feet, lower heels to the ground.
Dolphin Plank Pose:
From Dolphin pose, shift weight to forearms and walk feet back, lowering the body into a straight-back push up position, toes curled or, keeping the straight back, shift weight to the knees.
Breathing:
-Lifting core body into Dolphin, inhale through nose.
-In Dolphin, hold—exhale through nose to a count of 5.
-Shifting weight into Dolphin Plank, inhale through nose.
-Holding in Plank—exhale through nose to a count of 5.
Pose:
Lower body to ground, resting on tummy, arms by sides, feet hip-width distance apart. Inhale and slowly lift head, neck and shoulders off ground. Lift arms, rotating shoulders out, palms open, thumbs up. Exhale, lower body and arms. Inhale, lift feet and legs off the mat. Exhale, lower feet and legs. Inhale, lift head, neck, arms and legs/feet off the mat. Exhale, lower all part of the body to the ground.
Breathing:
-Inhale through nose to a count of 4.
-Exhale through nose to count of 6.
Pose:
Begin seated, back straight, knees bend, ankles under knees, hands behind hips, fingers facing forward. Inhale, lift hips up (as high as is comfortable) and drop head level with spine. Exhale, lower hips back to the ground. Repeat 3 times.
Breathing:
-Inhale with open mouth, through clenched teeth.
-Exhale through open mouth, saying “Ha-ha-ha1”.
Pose:
Lie on back, draw knees into chest, tuck chin to chest. If desired (and flexibility permits), spread knees apart and draw knees down toward the ears.
Breathing:
-Inhale through the nose, count of 4.
-Exhale with slightly open mouth saying “Shh…” , count of 8.
-Repeat 3 times.
Pose:
Beginning in Sea Snail, extend legs out straight and recline back, resting on the ground. Bending the arms, draw the elbows close to the ribcage, palms facing down, pressing into the earth. Inhale and slowly lift the upper body up ( as far as is comfortable), letting the head fall back. Exhale, release and relax.
Breathing:
-Inhale through nose, push sternum skyward, hold—count of 3.
-Exhale through nose, count of 5.
-Repeat 3 times.
Pose:
This is the most important pose of your yoga and breath practice!
Extend arms and legs, getting into a comfortable reclining positions. Let arms and legs fall open. Feel yourself fully supported by the earth.
Breathing;
Close your eyes. Fall into your natural breath cycle. ENJOY!