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Be Free - Adult Liturgical Yoga Sequence

Scripture Reading Galatians 1:3-5

Grace to you and peace from God our Father and the Lord Jesus Christ, who gave himself for our sins to set us free from the present evil age, according to the will of our God and Father, to whom be the glory forever and ever. Amen.

Theme: Freedom

As we meditate on the freedom which is God’s will for our lives and Christ’s reason for coming to Earth, we will bring freedom to our hands, wrists, chest, shoulders, spine, hips, ankles, and feet through yoga postures which open and release. The liberation we bring to our bodies will enhance the quality of our normal breathing. And it is healthy breathing which allows us to most quickly, easily, and substantially experience true freedom, which is God's freedom.

Moving Meditation

Begin with a few minutes of massage on the hands, wrists, feet, and ankles as you reconnect to your long, slow, deep breath.

Warm Up...

Cat & Cow Pose - Freedom in the spine and chest

Thread the Needle Pose - Freedom in the shoulders

Extended Puppy Pose - Freedom in the spine

Sphinx - Freedom in the chest

Downward Facing Dog - Freedom in the entire back body

Upward Facing Dog - Freedom in the chest

Standing Sequence...

Standing Swinging Twist side to side - Freedom in the side body and some fun!

Standing Side Stretch with arms overhead - Freedom in the side body

Triangle - Freedom in the side body

Side Angle - Freedom in the side body

Wide Leg Forward Fold with hands interlaced behind back and arms reaching toward sky - Freedom in hips and shoulders

Tree with slight backbend - Freedom in the chest

Warrior I with Eagle arms - Freedom in the shoulders

Sky Warrior - Freedom in the side body

Floor Sequence...

*Do first four poses on one side and then repeat on the other side.

Pigeon - Freedom in the hips

Twist - Freedom in the side body and spine

Firelog - Freedom in the hips

Up Table - Freedom in the chest

Bridge - Freedom in the chest

Fish - Freedom in the chest

Reclined Twist - Freedom in the hips and sides

Figure 4 - Freedom in the hips

Reclined Bound Angle - Freedom in the hips


God, thank you for setting me free. Help me to remember and live according to that freedom.


Recline onto your back. Let your feet fall out to the sides. Extend your arms down along your sides with your palms facing up. Let go of your deep breathing. Let go of the word or phrase from the scripture. Simply let go and rest in the silence and stillness of a loving God.

Afterwards: Share the word/phrase that you recited during your Moving Meditation or an insight you had during the practice in the comment section below!

Note: The contents of this post are a portion of Ombrella's Liturgical Yoga session for the date specified above. Liturgical Yoga is designed for adults to resurrect the ancient teachings of the Christian tradition through body movement and in doing so experience their bodies as sacred places for dialogue with God. This weekly practice uses scripture from the Lectionary text as it follows the seasons of the church year. The format is inspired by Lectio-Divina, a way of reading the scriptures. Interested in bringing Liturgical Yoga to your congregation? Connect with Michel!

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