STRONG AS BONE: A YOGA SEQUENCE FOR CAPRICORN

Facing down 2015, it’s time to move out from the transformational vibe of the past 12 months and put the new you into action. Ash Baker shares a simple yoga sequence for Capricorn that’s designed to create a solid foundation for all that lies ahead. Images: Karolina Daria Flora

December 22 to January 19

Ruler: Saturn
Element: Earth
Modality: Cardinal
Anatomy: bones (skeletal structure), joints, knees and teeth

10th sign of the Zodiac

Here comes the New Year! Glitter, gold and cheers!

This is always an exciting time because things feel raw, open, attainable, and fresh.  The Queen/King of the mountain, the Cappy goat, looks down at all the terrain to be explored in the coming year with complete determination and resilience. Never fear though, this seabeast comes with the guarantee of seeking out solid ground so you can rest assured that harnessing this energy will be planted in reality. This sign doesn’t do whimsical, fleeting or cloud consciousness.

Use the cosmic energy now to get a head start on your biggest dreams, desires, goals and, of course, for facing your challenges. Take any downtime over the remaining holiday period to write a practical yet powerful action plan, and prepare your mind for gorgeous possibilities to open your heart in 2015! Capricorn rules the bones, the skeleton, the architecture that holds up our worldly suit. The below poses are designed to help cultivate a connection to your structure, as feeling strong is the key to conquering the year ahead!

:: Tree Pose // Vriksasana :: 

Bend your right knee and draw it up towards your chest. Hold it in place for a moment. Take your foot and place it on either your inner ankle, calf or inner thigh. NEVER on the knee itself! Press your foot into your leg and your leg back into your foot to create stability. Externally rotate your right hip out and your right sit bone under. Keep a bend in the left knee. Bring your hands together at your heart or raise them up like branches above your head. Repeat on the other side. Hold for three-five rounds of breath.

:: Chair Pose // Utkatasana ::

From a standing position bend the knees and come down like you are going to sit in an imaginary chair. Keep the knees pressing together. The more you stick your butt out the easier it will be. Let the weight be in your heels. Bring your arms slightly behind you with only a slight bend at the elbow. Extend the shoulders down and back opening up the chest. Feel your collarbone expanding and your core heating up.  Three rounds of breath. Repeat three times, with your goals in sight.

:: Downward Facing Dog ::

Come to hands and knees. Tuck your toes and root down through all ten fingers especially the thumbs. Bend your knees deeply bringing your belly to your knees. Feel the length and extension being created in your spine.  Press your hips/sitting bones up towards the sky and ground your feet into the floor, at least energetically if the heels don’t reach. Your head will extend out between your arms and allow your shoulders to drop and widen down your back. Come back down and take Child’s Pose. Three rounds of breath.

 :: 2015 New Year’s Meditation :: Letting go to let it in :: 

Come into your deep, rhythmic breath while either sitting cross-legged or laying on your back. Imagine as you inhale and exhale a layer of yourself that is worn out and tired, peels away like the skin of an onion. Removing any previous frustrations, heartbreaks and disappointments from the past year. Allow yourself to shed the old skin to become new again, ready for what’s next on your path. Stay here for five-10 minutes visualizing this symbolic dry brushing of things you no longer need on this new journey ahead.

:: Monthly Mantra :: I am my own source of strength for not only myself but others around me. That way we are all lifted up.