• The Cosmic Egg Theory

How to do Cosmic Egg

Apple Releases Mac OS Big Sur 11.3 to Support AirTags and More Updated iOS 14.5, iPad OS 14.5 and Watch OS 7.4 Out Now Apple NC Campus Means $1 Billion for the State. Our games are sprinkled with a whirlwind of smile-inducing awesomeness and polished to a shiny sheen that keeps the world coming back again and again. And best of all, you’ll find our games on mobile, console, PC, and many other devices – you may even be able to play them on the moon! The Cosmic Egg is constructed like a Russian matryoshka doll: it is a set of nesting eggs, each of which opens to reveal a new egg inside of it. The first, largest egg is painted with a reddish background and a stars-and-galaxies design. This is the Egg of the Universe, or the Cosmic Egg itself. It represents the entire cosmos, the whole universe.

The below cues and yoga sequences added by yoga teachers show multiple ways to do Cosmic Egg depending on the focus of your yoga sequence and the ability of your students.

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1. -go sit on bottom and tuck in your knees to chest
   -gently place hands on knees
   -balance with butt
   
2. ON LAND
   A. Release from Diver's Pose and come to sit on the floor.
   B. Inhale and bring the knees bending the legs close to you pressing them against the chest.
   C. Balance the feet off the floor, pressing the thighs, while holding them within your arms. Extend the spine and sit balancing on th...
   
3. From a seated pose, how bend your knees while placing the feet close to you.
   Inhale and hold your knees within your arms, pressing the thighs and the knees close to your chest, and exhale. If you can't reach your arms around your knees, you can hold behind your knees or use a strap or other prop....
   
4. Inhale, Pull Belly and Thighs towards each other.
   Exhale to empty belly.
   Pull Belly and Thighs to each other again. In and Up.
   Repeat 10 breaths
   
5. From a seated pose, how bend your knees while placing the feet close to you.
   Inhale and hold your knees within your arms, pressing the thighs and the knees close to your chest, and exhale. If you can't reach your arms around your knees, you can hold behind your knees or use a strap or other prop....
   
6. Next we are going to move into a cosmic egg.
   Move into an upright seated position. Bend the knees while placing the feet close to you. Inhale hold the knees within your arms(giving yourslef a little hug, pressing the thighs and the knees close to your chest, and exhale.
   Inhale again and slowly ...
   
7. Balancing on sitting bones, engage the core. Drop the gaze and take the attention inward. (Discuss Pratyahara)
   
8. Releasing move into an upright seated position. Bend the knees while placing the feet close to you. Inhale hold the knees within your arms, pressing the thighs and the knees close to your chest, and exhale.
   Inhale again and slowly lift the feet off the floor, balancing the entire body on the two ...
   
9. Ziehe aus dem Langsitz beide Fersen so nah wie möglich an dein Gesäß. Umschlinge die Knie mit beiden Armen. Der Rücken darf sich runden. Hebe erst die Fersen dann auch die Zehen vom Boden weg und balanciere auf den Sitzbeinknochen. Wenn es sich angenehm anfühlt senke die Stirn auf die Knie.
   
10. Changement de position
    Assoyez-vous au sol
    Amenez vos talons proches de vos fessiers
    Enlacez vos genoux
    Si votre corps en ressent le besoin, vous pouvez effectuez un léger mouvement de bascule (avant-arrière)
    Nous sommes en contre-posture,
    notre objectif est de ramener le corps dans l'équilibr...
    
11. Abraza tus rodillas al frente y explora tu equilibro elevando tus pies del piso. Puedes jugar un poco rodando hacia atrás y regresando al equilibrio.
    5 - 8 Respiraciones
    
12. Hugging the arms around the knees, pull them in towards the chest as we lift our feet off the floor or leave your feet on the ground. Balance on seat bones as you slowly breathe in and out through the nostrils. If it feels comfortable for you, maybe even rest the forehead on the knees.
    When you a...
    
13. CONTRACTING THE MUSCLES AND RELAXING
    After the practice of Gate Pose, sit down here in Cosmic Egg or Brahmandasana, to contract all the various muscles that were put to work, acting like a COUNTER movement.
    Placing blocks below your feet is OK. Stay here to relax completely for about 12 breath...
    
14. A. Come to sit on the floor.
    B. Inhale and bring the knees bending the legs close to you pressing them against the chest.
    C. Balance the feet off the floor, pressing the thighs, while holding them within your arms. Extend the spine and sit balancing on the sit bones.
    D. Stay here for about 12 bre...
    
15. Gentle sit back then come into Cosmic Egg pose. Explore balancing on sitting bones.
    
16. Hugging the arms around the knees, pull them in towards the chest as we lift our feet off the floor or leave your feet on the ground. Balance on seat bones as you slowly breathe in and out through the nostrils. If it feels comfortable for you, maybe even rest the forehead on the knees.
    
17. Siéntate en el suelo y flexiona las rodillas, abrazándolas firmemente.
    
18. Hug both knees into chest with a straight spine. Lift feet off of floor (modification to leave feet on floor)
    
19. Bring your knees close in towards your buttocks.
    Hug your knees.
    Lift your head and chest and ensure your back is in neutral.
    Lift your feet gently off the ground and find your balance point.
    
20. The transition from deep rest options 1/2/3/4
    Holding yourself here - perhaps even rest your head on knees feeling the support of the body.
    
21. Bring your knees together, hugging them into your chest.
    Wrap your arms around your legs
    Engage the abdominal muscles to support your back
    If it is comfortable for you, find a comfortable position to rest your forehead on your knees as you round your back
    
22. A partir de dandasana, la posture du bâton, posez les plantes des pieds sur le tapis puis rapprochez les genoux en les serrant contre la poitrine.
    Enroulez vos bras autour des jambes pour tenir en équilibre
    Engagez les muscles abdominaux pour éviter de vous blesser au dos
    Si cela vous convient, t...
    
23. Bring your knees together, hugging them into your chest.
    * Wrap your arms around your legs to hold
    * Engage the abdominal muscles to avoid injuring your back
    * If it is comfortable for you, find a comfortable position to rest your forehead on your knees as you round your back
    
24. Bring both legs forward as if you are going into Staff pose, from here put both feet on the floor and then
    * Bring your knees together, hugging them into your chest.
    * Wrap your arms around your legs to hold
    * Engage the abdominal muscles to avoid injuring your back
    * If it is comfortable for yo...
    
25. Do this on your back, rolling backwards and forwards or side to side to massage the spine. Neck lengthened.
    
26. Engage Core and Let Feet Dangle
    
27. Prochaine INSP, ramenez les genous vers la poitrine et les serrer contre vous.
    EXPIREZ en relachant la tête sur les genoux
    Relâchez les pressions
    Reposez vous dans cette position
    VARIATIONS : vous pouvez avoir les pieds au sol ou légèrement en suspend
    + permet de libérer les gaz
    + perme...
    
28. Abraza las rodillas, deja caer cabeza y descansa,
    libera compresión lumbar
    
29. A. Using the abdominal strength helps to release blocked gas within the body and keeps the body light.
    B. That is the reason they say yoga practice should always be done empty stomach to have a light body.
    C. Seated in Cosmic Egg pose, presses the abdomen and keeps it light and loose. Holding ...
    
30. * Start in a seated position, knees bent and feet on the floor.
    * Bring your knees together, hugging them into your chest.
    * Wrap your arms around your legs to hold
    * Engage the abdominal muscles to avoid injuring your back
    * If it is comfortable for you, find a comfortable position to rest your...
    
31. À l'expire on serre les genoux, à l'inspire on laisse aller
    
32. Come down to sitting and tuck your legs up to your chin, and cuddle your knees for a bigger hug in celebration!!
    
33. A. Come to sit on your sit bones, bringing your knees close to your chest and focusing on breathing. Tighten your abdomen to remain balanced, bringing your hips down towards the ground.
    C. Seated in Cosmic Egg pose, holding this pose for 30 seconds, keep the breathing in smooth to help you hold b...
    
34. Manteniendo bien estirada la columna y el peso en los isquiones, inclínate un poco hacia atrás, hasta que los pies se despeguen del suelo
    
35. Using the abdominal strength helps to release blocked gas within the body and keeps the body light.
    That is the reason they say yoga practice should always be done empty stomach to have a light body.
    Seated in Cosmic Egg pose, presses the abdomen and keeps it light and loose. Holding this pose for...
    
36. She rools to the March Hair and finds a table set for tea
    
37. Bring knees into chest and wrap arms around them, giving yourself a big hug. You can roll back and forth as needed, allowing for any little spinal adjustments.
    
38. Bring head to knees and focus on the counterpose to the twists and stretches of the spine.
    
39. Hug both knees into your chest and let your head come to a comfortable rest on your knees
    Let your neck go and feel your energy draw into your center
    
40. R. O uso da força abdominal ajuda a liberar gás bloqueado no corpo e mantém o corpo leve.
    B. Essa é a razão pela qual eles dizem que a prática de ioga sempre deve ser feita com o estômago vazio para ter um corpo leve.
    C. Sentado em posição de ovo cósmico, pressiona o abdômen e o mantém leve e ...
    
41. Hug Arms around Knees
    Pull Knees Towards Chest
    Feet Lift Off Floor
    Balance on Sit Bones
    If Comfortable Rest Forehead on Knees
    BLOCKS for FEET?
    Hold 5 Breaths
    
42. Bend knees to chest, hugging arms around the knees, pull knees in towards the chest and lift feet off the floor.
    Balance on seat bones as you slowly breathe in and out through the nostrils. You can even rest your forehead on the knees.
    
43. CONTRACTING THE MUSCLES AND RELAXING
    From a kneeling position, come to a seated position, extend legs
    Bend knees to chest, hugging arms around the knees, pull kneesin towards the chest and lift feet off the floor. Balance on seat bones as you slowly breathe in and out through the nostrils. If i...
    
44. Bring knees into the chest, holding onto shins or crossing the feet and holding the outside edges of the few. Take the weight back so that you come to balancing on your sitting bones. Release the neck, bringing the chin towards the chest.
    
45. Hug shins towards trunk to lift out of the chest. Engages abdominals. Keep spine long and aligned.
    
46. Hugging the arms around the knees, pull them in towards the chest as we lift our feet off the floor. Balance on seat bones as you slowly breathe in and out through the nostrils. If it feels comfortable for you, maybe even rest the forehead on the knees.
    Hold for thirty seconds if possible.
    
47. CONTRACTING THE MUSCLES AND RELAXING
    A. After the practice of Gate Pose, sit down here in Cosmic Egg or Brahmandasana, to contract all the various muscles that were put to work, acting like a COUNTER movement.
    B. Placing blocks below your feet is OK. Stay here to relax completely for about 12 br...
    
48. From this pose stretched out one leg and raised it as high as we could. Repeated on the other side. Very intense on the thigh muscles.
    
49. there was a nest containing precious eggs
    
50. Consolidating the practice by diving completely inwards
    BENEFITS: relaxes the nervous system
    Close the eyes and gently rock forwards and backwards
    Encourage reflection on the peace they have hopefully found in the practice today
    CONTRAINDICATIONS: pregnancy, surgery on any internal organ...
    
51. cosmic egg - AUGEN schliessen
    WS vorstellen - ATEM in sushuma : sammelt sich am unteren ENDE
    EIN Energie fliesst die WS hoch Erfrischung
    AUS Energie fliesst WS runter Reinigung
    sitzendes Kind
    
52. Knuffel de armen rond de knieën en trek ze naar de borst als we onze voeten van de vloer heffen. Evenwicht terwijl je langzaam in en uitademt door de neusgaten. Als het voor jou comfortabel aanvoelt, laat dan misschien je voorhoofd op de knieën rusten.
    Bekijk volgorde
    
53. bending both knees bring them in towards the chest. release the head towards the knees and we're going to inhale and on the exhale release back rocking back and forth in rocking cosmic egg...repeat 3 times and rock back up to standing if possible.
    
54. Balance by lifting from the pelvic floor into the abdominals.
    
55. Come to sit on to the floor and hug your knees towards the chest lifting the fit off the floor in squeeze to legs in. Then lie on your back hug the knees to chest then rock side to side then extend you legs to feet open more than hip width apart arms on the side of the body then rest for 5 minutes
    
56. Connect and listen to you body. Cosmic Egg is a listening pose. What is your body telling you? Breathe.
    
57. kolena k sobě, čelo ke kolenům, propnout ruce dopředu
    5 x se pohoupat na páteři
    
58. Hug shins towards trunk to lift out of the chest. Engages abdominals. Keep spine long and aligned.
    
59. Come to a seated position.
    Bring your heels close to your body, gently wrapping your arms around your knees.
    Relax into this COUNTER movement.
    
60. Hugging the arms around the knees, pull them in towards the chest as we lift our feet off the floor. Balance as you slowly breathe in and out through the nostrils. If it feels comfortable for you, maybe even rest the forehead on the knees.
    
61. 6. Transición - desde el piso
    Observa cómo está tu respiración, si algo cambio.
    Ahora lleva tus rodillas al pecho.
    
62. 15. Transición
    Para salir de Paschimottanasana, lleva tus rodillas hacia el pecho tomándolas con tus brazos
    
63. Para salir de Balasana coloca tus glúteos sobre el piso llevando tus rodillas hacia el pecho
    
64. 15. Transición
    Para salir de Dandasana, llevas tus rodillas hacia el pecho abrazándolas con tus brazos
    
65. Observa cómo está tu respiración, si algo cambio.
    Ahora lleva tus rodillas al pecho.
    
66. BEGIN TO RELAX - HOLD STILL BE
    the universal egg - can tuck chin to chest stretch back fascia
    inhale then exhale - forehead to knees
    
67. HOLD STILL BE
    the universal egg - can tuck chin to chest stretch back fascia
    inhale then exhale - forehead to knees
    
68. A. Moving a little deeper, with focus towards strength and balance, the next pose will help.
    B. Seated after taking rest, releasing from Staff Hand to Big Toe Pose, show them how to bend the knees while placing the feet close to you.
    C. Inhale hold the knees within your arms, pressing the th...
    
69. Fully pull the knees toward your chest into a ball, rocking back and forth
    
70. 5. Transición -
    Observa cómo está tu respiración, si algo cambio.
    Ahora lleva tus rodillas al pecho.
    
71. A. Using the abdominal strength helps to release blocked gas within the body and keeps the body light.
    B. That is the reason they say yoga practice should always be done empty stomach to have a light body.
    C. Hugging the knees into the chest presses the abdomen and keeps it light and loose. Ho...
    
72. 손바닥 한뼘한뼘 다리쪽으로 가지고 와 상체를 들고
    양다리를 모아서 털어줍니다.
    양무릎을 굽혀 복부쪽으로 당겨와
    양팔로 무릎 감싸서 잡아줍니다.
    고개 떨궈 이마 무릎에 내려놓고 호흡합니다.
    
73. CONTRACTING THE MUSCLES AND RELAXING
    A. After the practice of Gate Pose, sit down here in Cosmic Egg or Brahmandasana, to contract all the various muscles that were put to work, acting like a COUNTER movement.
    B. Placing blocks below your feet is OK. Stay here to relax completely for about 12 ...
    
74. Hug the knees to the chest for 5 breaths
    gentle squeeze.
    
75. Hugging the arms around the knees, pull them in towards the chest as we lift our feet off the floor. Balance as you slowly breathe in and out through the nostrils. If it feels comfortable for you, maybe even rest the forehead on the knees.
    
76. Release the forward bend.
    Hug the knees to the chest for 5 breaths
    
77. Feel the peace that comes when the space element is in balance. You feel anchored in the present moment. Take another deep breath in and let go.
    
78. Exhale - bringing arms down, knees to chest, wrapping your arms around knees for a gentle squeeze.
    Inhale - open mouth exhale
    2X
    
79. A. Using the abdominal strength helps to release blocked gas within the body and keeps the body light.
    B. That is the reason they say yoga practice should always be done empty stomach to have a light body.
    C. Seated in Cosmic Egg pose, presses the abdomen and keeps it light and loose. Holding ...
    
80. Puxamos os nossos joelhos ao peito, bem próximo de nós, como se estivessemos dentro de um ovo. Se possível levantamos o nosso rabinho do chão, e ficamos apoiados nos nossos pés. Se não for possível as mãos ajudam.
    
81. roll up / feet plant down
    hands behind hips / fingertips point toward hips
    
82. Hugging the arms around the knees, pull them in towards the chest as we lift our feet off the floor. Balance as you slowly breathe in and out through the nostrils. If it feels comfortable for you, maybe even rest the forehead on the knees. This is our Cosmic Egg, Brahmandasana. Set an intention here...
    
83. A. Using the abdominal strength helps to release blocked gas within the body and keeps the body light.
    B. That is the reason they say yoga practice should always be done empty stomach to have a light body.
    C. Seated in Cosmic Egg pose, presses the abdomen and keeps it light and loose. Holding ...
    
84. Hugging the arms around the knees, pulling them into the chest
    Chin dips down, forehead to knees
    
85. Hugging knees to your chest, lift the feet off of the floor. Balance as you slowly breathe in and out through the nose.
    
86. Hugging knees to your chest, lift the feet off of the floor. Balance as you slowly breathe in and out through the nose
    
87. Hugs those knees and let those toes off the ground, finding that balancing human cosmic egg ;) I think the title of this pose is funny. Lol
    
88. Hugging knees, lift the feet off of the floor. Balance as you slowly breathe in and out through the nose.
    
89. COSMIC EGG - SET YOUR INTENTIONS - CONNECTING YOU TO THE COSMIC ENERGY AROUND YOU
    Bend both knees into the chest and plant feet to the ground... give yourself a hug relaxing your head to your knees.
    slow the breath , connecting you to your energy, grounding through your feet, 5 deep breaths t...
    
90. on your exhale come into a hug and hold this for 2 breaths
    place hands on mat to prepare for down dog
    
91. COSMIC EGG - SET YOUR INTENTIONS - CONNECTING YOU TO THE COSMIC ENERGY AROUND YOU
    Bend both knees into the chest and plant feet to the ground... give yourself a hug relaxing your head to your knees.
    slow the breath
    
92. The Cosmic Egg! Set your intention
    
93. Remember, we are all just cosmic eggs! Give yourself a hug
    
94. Bend both knees into the chest and plant feet to the ground... give yourself a hug relaxing your head to your knees.
    slow the breath
    
95. Introduction to navasana/boat pose, also seen in pilates. Requires hip flexor strength and full pose needs hamstring flexibility so quite difficult. These are simple modifications
    
96. crossing the ankles
    rocking forward
    coming to all 4's
    
97. (Feet on floor)
    Strength in the powerful hip flexors with boat pose
    
98. ON LAND
    A. Release from Diver's Pose and come to sit on the floor.
    B. Inhale and bring the knees bending the legs close to you pressing them against the chest.
    C. Balance the feet off the floor, pressing the thighs, while holding them within your arms. Extend the spine and sit balancing on th...
    
99. Balancing on your sit bones with knees held into your chest.
    Inhale as you bring the feet of the floor and draw knees into chest, hugging them with your hands.
    Breathe steadily as you balance for 6 full breaths.
    
100. roll up to seated and then back down - exhale as you lift inhale as you lower. count 20x
     
101. -lets rock and roll up to sit
     -sitting up nice and tall
     -bringing your knees into your chest
     -hugging your knees
     -lets hug a little tighter!
     
102. Hold the knees in, lengthen spine up. Hold for 3 breaths, repeat.
     
103. Hugging the knees, rocking upright and balancing on the buttocks.
     
104. EXHALE engage pelvic floor & tummy muscles, draw feet
     INHALE lift feet
     Hold
     

The Cosmic Egg Theory