Tarasana (Star/Diamond Pose) by Dharma Mittra
The holidays are upon us, the winter solstice is almost here, and some of us have begun to feel a bit more like chickens running around with our heads cut off (please excuse the less-than-yogic reference). So in order for us to reconnect to our center, we have chosen Tarasana or Star pose which helps gently open our hips and brings us into a forward bend, allowing us to internalize our awareness and ground us.
To come into Tarasana start in a seated position and bring the soles of your feet together about 1 1/2 feet in front of you (so further than you would for Baddha Konasana/Bound-Angle Pose), letting your knees open into the shape of a diamond. With an exhale begin to fold over your legs, take your time—you can always move slower—allowing your focus to be on sealing in your energy. Allow the back to round, the shoulders and head to relax. The head may rest in the pillow of your feet, or, if it doesn’t, perhaps use a block, or other prop under the forehead to help the neck relax, gently keeping the shoulders away from your ears. Fresh circulation will move from your heart to your head. Close your eyes if you can and direct your awareness to the back of your heart or anahata chakra. The rear gate of our heart chakra takes care of self-love and worth. Imagine breathing in and out of this place, feeling the rise and fall of the ribs. Focus on lengthening your exhales, perhaps holding out the breath for a count before inhaling (Please do this only if it feels comfortable and completely natural). On an inhale, begin to come out of the pose with the same attention as you moved into it.
Try to let go completely of any judgements of yourself physically and mentally in this posture (any jokes from the instructor about being a Star), keep your focus, keep your breath.
Inhale. Exhale. Repeat.
