- Mountain 8-10 breaths
- Standing crescent flow with the breath
- Forward fold 5-6 breaths
- Low lunge / Downward facing dog / repeat
- Lunge twist / Vinyasa / repeat
- Warrior I / Warrior III / Vinyasa / repeat
- Warrior III / Standing splits / repeat
- Dolphin plank / Child's pose / repeat
- Hero's pose - optional reclining hero's
- Gate pose
- Fish pose
- Figure 4 stretch
- Supine twist
On your mat, no effort is wasted and no gain is ever lost. Accept the state of being in which you find yourself this morning...practice the art of no regrets.
"The places where you have the most resistance are actually the places that are going to be the areas of the greatest liberation." Rodney Yee
As you encounter resistance in your practice this morning, note the reaction of your breath, your body and your emotions. Where can you find the freedom of the pose?
"Yoga is invigoration in relaxation. Freedom in routine. Confidence through self-control. Energy within and energy without." Terri Guillemets, 2002
"The study of asana is not about mastering the posture. It's about using the posture to understand and transform yourself." Unknown
In today's practice, we'll work build towards some challenging asanas. Listen intently to where your body wants to go. Be attentive, be patient, be accepting of where you are.
"For thousands of years, yoga has been a tool to open the mind and body, bringing transformation. At its core, yoga is a process that involves confronting your limits and transcending them." Joel Kramer
In your practice this evening, be particularly attentive to what you perceive as your limitations. Use the breath to intentionally explore these perceptions, move with integrity, and discover where your body needs to go.
"Yoga is the perfect opportunity to be curious about who you are." Jason Crandell
"Yoga is a powerful vehicle for change. As you build strength, you start to believe in your own potential." Tiffany Cruikshank
Today we continue to develop an awareness of the Mula and Uddiyana to support the breath and body in our practice.
Time on your mat is time exploring an awareness of yourself.
In this evening's practice, we'll explore the bandha's as a tool to support this awareness of self. Bandha is a Sanskrit word meaning "lock" or "seal." There are three bandhas, but we'll focus on two that help control the breath, keep your body strong, and maintain awareness as you move through the postures.
Mula bandha, or the root lock, is a steady contraction and lifting of the perineum that keeps the energy and breath lifting toward your belly.
Uddiyana bandha, is a steady contraction similar to pulling your belly button up and in towards your spine
Holding this 2 bandhas builds the core strength and stability through your practice.
"Peace begins when expectation ends." Sri Chinmoy
What expectations do you bring to your practice this morning? As you explore each asana, or pose, let go of what it's supposed to look like and find the peaceful that remains.
"Yoga is like music. The rhythm of the body, the melody of the mind and the harmony of the soul creates the sympathy of life." B.K.S. Iyengar