Mantra and a yoga sequence for strength, resilience & energy


I get together with a group of entrepreneurs once a month to brainstorm and talk about how things are going with our businesses. Our interests are diverse but all relate to wellness and creating great lives for our clients and ourselves. So we end up sharing a lot of cool stuff!

At our meeting this week, Nathalie brought us through a hypnosis session. No one ended up running around clucking like a chicken (although she assured us that her backyard was fenced should it happen!) She explained hypnosis was like meditation but allowed you to go deeper. Nathalie’s words relaxed and inspired me. Her message was all about self-confidence and success. The session left me feeling at once calm and excited – ready to take on the world! I have been focused on strength lately so this message resonated.

Building a strong foundation helps you overcome some of the crazy things that life throws at you. When my body is strong and healthy, I feel like I have a better chance at coping. I am more mentally strong,  more resilient. And I can sit longer, more comfortably in meditation. I felt this during the hypnosis session. I wasn’t always completely “in” but I was able to relax my body and not let it distract me as much.

Continuing on with last week’s theme, I would like to share a couple of practical suggestions for building strength:

  1. Mantras or affirmations
  2. A Dancing Warrior sequence.

Being resilient allows you to surmount obstacles so that you can savour the highs of life.

1) Mantra

I came across this description in an article: “Mantras are medicine for the soul.” I love it! How true.

A mantra is a series of words that you repeat silently or out loud.  The idea is that the meaning seeps into your subconscious and it becomes a part of your makeup. I think this is similar to hypnosis but with mantra, you are your own guide.

My favourite mantra is Om Gum Ganapatayei Namah. It’s a prayer to Ganesh, a Hindu god who is thought to be the remover of obstacles. I learned it when I was taking yoga teacher training. At the time, I was going through a really tough time at home. I repeat this mantra whenever I am going through some kind of challenge in my life. Sometimes I use it during meditation when I want to refuel my internal resolve.

I don’t believe Ganesha exists somewhere out there waiting to do our bidding. But by repeating the mantra, I believe you are embracing its energy. You make it your own. A mantra can remind you of and create in you whatever quality it evokes.

Repeat this mantra (or any that resonates with you) in the morning before you start your day, during meditation or perhaps at the beginning of your yoga practice.

2) Dancing Warrior for strength and energy

Dancing warrior is a short flow made up of a sequence of warrior poses. I like to go through it once, holding each pose for a few breaths. Then I will do it in a more flowy way, synchronizing posture and breath.

There are different variations of this sequence. Below, I’ve listed the poses in this version. Have a look at this video to see how it’s done. It’s a great flow all on its own or as part of a larger practice. Give it a try and let me know how it goes!

Get centred and warm

  • Start in Mountain pose, hands at heart center
  • Extend your arms toward the sky
  • Swan dive forward
  • Halfway lift
  • Downward Dog
  • Chaturanga (high to low pushup)
  • Cobra or Upward Dog
  • Downward Dog

​Call on your strength​

  • From Down Dog, lift your right leg and step your foot forward between your hands
  • Warrior 1
  • Warrior 2
  • Reverse Warrior
  • Side Angle
  • Reverse Warrior (second time)
  • Side Angle (second time)
  • Triangle
  • Downward Dog
  • Repeat on left

​Acknowledge your power. Rest.

  • Chaturanga (high to low pushup)
  • Cobra or Upward Dog
  • Downward Dog
  • Child’s Pose

Thank you for sharing your stories of strength over the past week. You inspire me.

Image courtesy of Konstantinos Mavroudis 

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