The sweetness of freedom. Juneteenth is a great time to practice yoga postures that help us connect to a sense of freedom and expansion. While our experience as Black people collectively may not always feel like true freedom, yoga allows us to access that feeling within our own bodies. We can choose to create experiences of freedom with our movement, our meditation and our rest. We always aim to center and uplift Black representation in yoga. We hope that as more and more Black people gain access to the benefits of yoga, our collective feeling of freedom and empowerment will grow.
Add these shapes into your regular yoga practice or simply try them on their own when you want to tap into a sense of freedom during your day.
NOTE: These postures can be adjusted for any level of experience with yoga. Be sure to be mindful, to move slowly and intentionally and not to over-exert yourself.
Image Credit: Images used in this post are sourced from Tummee.com
1.Phoenix
Expressing the Phoenix form is both grounding and freeing. Connect to your inner stability and the joy of rising from challenge and struggle.
How to make this shape:
- Stand in Mountain (Tadasana), with feet together and hands at your sides.
- Inhale. While bending the knee 90 degrees, lift one leg and cross it over the other. If you can, bring the foot behind the calf of the standing leg. Hug the abs in for stability.
- Exhale as you sweep the arms up and out, raised above your head, fingers wide.
- Inhale. Lift the chest, feel a slight backbend in the mid and upper back.
- Exhale while keeping the chest and arms lifted, legs stay grounded. Notice your strength.
- Gently, lower the arms and uncross the legs.
- Repeat on the other side.
Options:
- If crossing the legs does not feel good for you, you can choose to cross the feet at the ankles
- Keeping the legs crossed, you can lower the shoulders and cross the arms, one over the other for eagle form
Avoid this if:
- You have severe knee or back injury
2. Wild Thing
Wild Thing taps into our freedom of expression. Celebrate your whole self and boldly lift your heart in expansion.
How to make this shape:
- From downward facing dog, lift one leg behind you to three-legged dog.
- Exhale as you bend the knee of the raised leg, heel towards the glutes.
- Rotate the bent knee and hips open, bringin the chest open as you slowly lower the foot to the ground.
- Keeping the feet rooted into the floor, lift the hips up to the sky, extending the arm back back behind you. Pause here and breathe deeply into your lungs.
- Lift the leg slowly and return to three-legged dog, then back to downward facing dog.
- Repeat on the other side.
Options:
- This shape can be done with one knee on the ground for added stability
- You might also try coming onto the forearm of the grounded arm
Avoid this if:
- You have back injury or surgery of any kind
3. Peaceful Warrior
Reclaim your inner peace. This posture is also called Reverse Warrior and it reminds us to pause and celebrate our journey. Notice how far you have come as you look up and connect with your divinity.
How to make this shape:
- Start in Warrior 2: front knee bent, back leg with heel to the ground, hips open out to the side and arms wide, parallel to the floor.
- Inhale as you take the front arm up to the sky and lower the back arm to your hamstring or back knee or calf of the back leg.
- Exhale here. Lift your gaze to the sky.
- Inhale. Lift the chest, feel the opening through the side of the body. Exhale.
- Stay grounded in the legs and acknowledge yourself for everything you have endured and overcome.
- Gently, bring the arms back to Warrior 2. Step the back leg to meet the front leg and stand.
- Repeat on the other side.
Options:
- For an alternative expression, bring the back arm around the lower back, bending the elbow in a half-bind.
- Try using a chair for added stability, either sitting fully or placing the front leg over the seat of the chair.
Avoid this if:
- You feel any dizziness at all when looking up or have difficulties with balance
4. King Dancer
To freely move our bodies in dance is pure bliss. Also called Natarajasana, this is an elegant balance posture and heart opener. It helps us to connect with moving forward confidently, knowing our worth, feeling free and taking up all the space we need.
How to make this shape:
- From a steady Mountain (Tadasana), choose one side to start on. Inhale to get grounded.
- Lift the foot behind you, bending the knee and holding the inside of the foot with the hand.
- Keeping the knee pointed down, lift the opposite arm up and out in front of you.
- With the standing leg strongly rooted, feel the stretch through the front of the thigh and the hip of the raised leg.
- Press the foot back into the hand to help maintain your balance.
- Keep the chest lifted as you inhale and exhale deeply here.
- Exhale, slowly releasing the back leg and returning to Mountain.
- Repeat on the other side.
Options:
- You can use a wall or the back of a chair to support your balance in this shape
- For another expression, try bending at the hips and bringing the front arm down to touch the floor, while keeping the back foot held
Avoid this if you have:
- Any lower back injuries or pain
- Any serious challenges with balance
5. Camel
This heart opening shape is a powerful way to claim self-love and liberation. Take note of the options below in case they are helpful for your practice. Also note that this posture activates the heart chakra and can create deep emotional release. Proceed with care.
How to make this shape:
- From a seated position, come to standing on the knees, shins and tops of the feet on the floor.
- Inhale as you raise both arms over head. Hug the abs in towards the spine.
- Hug the abs in towards the spine and slowly exhale as you bring each arm back to touch the heels.
- With the chest lifted, tilt the head backwards to open the throat. Gaze up. Breathe here.
- Slowly, release the arms from the heels and release the backbend, return to a kneeling position.
- Notice any feeling of openness in the front of the body. Take a moment to connect to gratitude.
Options:
- If reaching for the heels is not in your practice, you can place the hands at the base of the spine, resting on the glutes
- If you have them, you can also place yoga blocks beside your lower legs, using the medium or tallest height. You can place your hands on the blocks, instead of on your heels
Avoid this if you have:
- Any neck or back injury
Try these yoga postures to find freedom and celebrate Juneteenth.
Yoga is a practice of self-discovery, and it can help you find joy and ease in your body. These shapes are intended to be accessible, no matter what your experience level is. Whether you’re just getting started with yoga or have been practicing for years, you are welcome to try these forms with the intention of connecting to your freedom, personal sovereignty and expansion. Enjoy Juneteenth!
