Hi, I'm Lisa Dawn Angerame. I'm one of the founding partners of Nava NYC, a collective of nine yoga and meditation teachers in New York City. Our website is www.NavaNYC.com. Today, I will be talking to you about meditation. The yoga practice is actually designed to help you sit in meditation. The Yogis were doing this all along. They would spend their time practicing the physical postures and making themselves open, so they could sit for long periods of time, in a meditation seat. So all the poses that we're going to show you help you open up your hips, your back, and your heart, so you are ready to sit in meditation. The first pose is downward facing dog.
So come onto your hands and knees, extend your legs back, downward facing dog. Stay here for five breaths. Standing forward, bend - separate your feet a little bit. Fold yourself forward. Release your hands to the floor, and release your head -- standing forward bend. Squat position - widen your feet, bend your knees. Begin to descend down. Take your hands into prayer. Press your elbows against your knees. Bring your spine up tall, and breathe. Seated forward bend - extending your legs out in front of you, keeping your hands by your side; walk your hands forward and fold your chest over your legs. Hold on to your feet, or your ankles, or have your hands on your legs, and breathe. Janusirsana - bring your knee up into your chest. Open it out to the side.
Press your foot against your inner thigh. Turn your heart toward your leg. Walk your hands forward, and fold forward. Do this on both sides, for five breaths each. Ankle to knee pose - stack your shins, one on top of the other, so that the top ankle is resting on the bottom knee. Breathe in, and then fold yourself forward. Exhale here. Breathe five times like this, and then lift up and change sides. Half seated spinal twist - bend your right knee. Place the right foot to the outside of your left knee, and then bend your left knee so that your left foot is to the outside of your right hip. Turn to the right side, and wrap your left arm around your right knee, and begin to gaze over your right shoulder. Breathe here for a few breaths. Come back to the center, and then just switch sides.