“Have only love in your heart for others. The more you see the good in them, the more you will establish good in yourself…”
~ Paramahansa Yogananda
|
Ask yourself each day – why practice ? I feel more present and alive I’m able to cope/adjust to the ups and downs of daily life I’m left with a sense of gratitude I feel connected…to myself, others, to spirit Choose a time that is right And a place with little interruption Create a sacred space A mat; pillow; strap; blanket; blocks Open mind / empty stomach / bare feet Start with a simple practice based on what your body/mind/spirit needs 15 mins. Daily rather than 1.5 hrs./week Focus on directing your attention/breath Learn to listen to your body’s needs, your breath; set a pace; developing your intuition Be present to physical sensations, emotions, and thoughts; be curious/not competitive Breathe and observe without judgement A time to check in with yourself Sit/meditate : Stop. Breathe Warm-ups : neck, spine, legs, hips, feet, arms, Postures : Standing – establish foundation and alignment Back bends – invigorating; opens chest; energizes lungs and oxygenates the blood Twists – keeps spine free & mobil; activates & cleanses nerves that originate from spine Forward bends – stretches the back body. Increases flexibility in spine, hips and legs; Calming and soothing Inversions – oxygenates the brain; offers a new perspective; relieves fatigue & rests heart Balancing postures – improves posture and concentration; promotes balance in all of life Relaxation : a time to integrate the benefits of asana(postures) and pranayama(breathing) Sit/meditate : back to breath/stillness/gratitude “om” Remember... Breathe – inhalation and exhalation Relax – soften the muscles and the mind Feel – aware of sensations,feelings,thoughts Watch – be a compassionate witness Allow – not forcing; be open to what is Yoga happens!!! |