Embrace The Heart Of The Hummingbird

Nurture your yoga path with this heart opening sequence that balances flight and landing for physical healing and discover how the impossible becomes possible within.

Rest Your Heart

Beginning this sequence in Childs pose.

Allow your knees to separate to your comfort and rest the chest down towards the earth.

Take three deep breaths.

Feel the breath expand the low belly and allow the air to move out the nostrils.

Benefits Of The Pose

  • Relieves tension in the hips & low back

  • Stimulates digetsive system

  • Increases blood flow to the neck and head

Energize The Spine With Cat & Cow

From childs pose shift into a table top position and move the spine up & down, arching and contracting.

Inhale lift the Chest

Exhale tuck chin in towards your chest

Repeat 3-4 times

Benefits Of The Pose

  • Increases flexibility in the neck and shoulders

  • Stretches the hips, back abdomen and chest

  • Strengthens the spine

Express Your Truth

Just like the hummingbird, beautiful, fulfilled and deeply nourished with one of the fastest beating hearts for its size.

As you express your truth, it may feel like your heart is skipping a beat, yet its doing the exact opposite by coming alive as you express your authentic self.

From cat & cow shift the hips back into Childs pose.

Inhale catch your right heel with your right hand as the left arm reaches up towards the sky.

Exhale bring the third eye back to earth

Inhale switch sides, left hand to left heel as the right arm reaches up

Press the hips forward and gaze down.

Benefits Of The Pose

  • Opens the chest and upper body

  • simulates the respiratory system

  • Activates the thyroid for throat chakra balance

  • Tones the core muscles

Shift Your Attention

Build momentum with downward facing dog.

Tuck your toes under, raise your hips towards the sky and gaze in-between your knees.

Take a few deep breaths, as you press the heart back towards your thighs.

Notice the sensation in the hamstrings as the lower body begins to open, warming up the spine and hips.

Benefits Of The Pose

  • Strengthens the upper body including arms, upper back and shoulders.

  • Improves circulation

  • Good for hands, wrist and fingers

  • Relieves tension in stress

Step Into Stillness

Open the hips by stepping the right foot in-between the hands and dropping the back left knee down.

Take three to five breaths.

Inhale fill up the belly all the way up to the finger tips.

Exhale soften into the front hip trusting the flexibility in your body.

Benefits Of The Pose

  • Stretches hamstrings, quads, and groin

  • Helps build mental focus

  • strengthens the knees

  • Relieves tension in the hips

Develop Patience & Self Compassion

Hanumanasana and any variation of this shape requires a deep sense of self love for what your body can do.

From low lung, extend your front leg forward and relax the back knee.

Inhale lift your chest

Exhale soften the hamstrings & quadriceps

Benefits Of The Pose

  • Any variation helps open the hips

  • Develops body awareness & perseverance

  • Improves overall functional mobility

  • Strengthens the pelvic floor

  • Balances sacral chakra for creativity & self compassion

Spread Your Wings

Adjust your lower body from hanumanasana into a low lung stance, place the left hand inside your right foot and reach the right arm up towards the sky.

Inhale reach up

Exhale soften the shoulders and lengthen your spine

Benefits Of The Pose

  • Stretches the muscles of the back

  • Strengthens the glutes and upper hamstring muscles

  • Assist with increasing efficiency of the organs in the abdomen and pelvic floor

  • Oxygenates the blood

Take Flight

Expand possibilities and play with your range of motion

Inhale lift your left leg up

Exhale stabilize through the front right foot and finger tips

*option to lift your gaze and catch your back left foot

Benefits Of The Pose

  • Relieves stress & mental fatigue

  • Improves digestive health, balance & stability

  • Assist with menstrual cramps

  • Opens the heart chakra

Feed Your Inner Wisdom

Find nectar in shiva squat, tune into the strength & stability that lies within.

From half moon

Exhale bring your left knee behind your right thigh

Inhale lift your chest and bring the hands to your heart

Focus your gaze ahead or beyond the tip of your nose.

Benefits Of The Pose

  • Energizes the body

  • Improves neuromuscular motion by engaging the hamstrings, gluteus and adductor muscles

  • Strengthens the knee and ankle joints

Embrace The Calm

Take a stand in one leg mountain pose, and discover ease as you balance with grace.

Inhale bring the left knee up

Exhale press into your right foot, feeling the tailbone & pelvic floor engage

Benefits Of The Pose

  • Promotes good posture

  • Boost self esteem and calm sensations

  • Assist with digestive track

  • Provides balance to body & mind

Discover New Directions

From one leg mountain into eagle pose, trust your inner compass and realize you are exactly where you are meant to be.

From mountain pose

Inhale, wrap your left leg around your right thigh,

Exhale bring the right elbow underneath the left and lift both elbows.

Gaze beyond your finger tips.

Benefits Of The Pose

  • Stretches the hips deeply

  • Provides strength and balance in the lower body

  • Promotes deep breathing

Allow Presence To Be Enough

Lean in and fall in love with what’s right here.

From eagle pose

Inhale stabilize through the front right leg

Exhale lean the chest forward and allow the hands to reach back.

Benefits Of The Pose

  • Increases blood flow to the brain

  • Stretches the hamstrings, calves, quads and ankles

  • Calms the nervous system

Find Peace In The Pause

Know your worth to reach for higher places while discovering the power in the present moment.

From standing split, place both feet on the earth and lean into the heels if its possible.

Inhale tuck your tail bone under and press elbow to the inside of your thighs

Exhale drop one hand towards the earth and reach the opposite one up

*Try both sides and its okay if one feels uneven.

Benefits Of The Pose

  • Improves digestion

  • Keeps knees and ankles flexible

  • Tones the core for a strong back and soft heart

Now, Go For It

Take a bind and get it twisted in birds of paradise variation

From malasana squat variation

Inhale bring your right hand behind the back

Exhale create a bind with the peace fingers (middle finger & index finger) or towel

Inhale press into your foot and rise up.

Benefits Of The Pose

  • Challenges focus, balance, strength and flexibility

  • Strengthens the legs and core

  • Utilizes almost every muscle

  • Increases growth mindset

And Rest, In Your Loving Presence

Once you flow through this sequence relax down onto your back settling into an open mind and body.

Inhale walk your heels towards your hips

Exhale adjust the shoulders and neck

Inhale lift the hips and relax the chin

Hold for 5 breaths

* option to shift into wheel pose

Benefits Of The Pose

  • Stimulates the adrenals

  • Energizing and motivating

  • Opens the sacral and throat chakra

  • Strengthens glutes, hamstrings, and spine

With Gratitude, From Kinda

Thank you for flowing with me, and special shout out to the photographer Justin.

We love sharing our adventures in the mountains with you, and hope to share more. I hope you enjoyed this inspiration from the hummingbird and beautiful mountains of The Rocky Mountain National Forest.

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