Sukhasana - Easy Seated Pose minutes

Transcription

1 YogaSequence Notebook: yoga and religion Cr e ate d: 12/10/2015 5:02 PM Up d ate d: 2/4/2016 8:09 AM Lo c at io n: Tags: URL: Wake County, North Carolina, United States sequence, yoga file:/// Dharma talk To the memory of Paul Kanter. You will hear a song from the album Baron von Tollbooth & the Chrome Nun that is titled "Your Mind Has Left Your Body" with pedal steel guitar by Jerry Garcia. "Your Mind Has Left Your Body" was the final studio track to feature Paul Kantner, Grace Slick, Jorma Kaukonen and Jack Casady until the 1989 Jefferson Airplane reunion album. Sukhasana - Easy Seated Pose minutes Welcome set intention ujjayi pranayama dristi - eyes are focused on a single point in each asana harness the mind to the breath and body. Neck Rolls Balasana - Child's Pose encourage rest in child's pose any time it is necessary walk hands right, take 3 breathes walk hands left, take 3 breathes

2 Bitilasana - Cow Pose - on the inhale, look up, drop the belly Bidalasana - Cat Pose - on the exhale, arc the back, scoop out the navel Core Table Right hand out front Left leg out back inhale - pull it in exhale - reach it out Balasana - Child's pose - 5 breaths. Caution sensitivity to the knees and lower back. Adho Mukha Svanasana - Downward-facing Dog Pose - 30 seconds Samasthihi - Mountain Pose Walk forward from Adho Mukha Svanasana

3 slowly roll up to standing Sun breathes - Forward fold, rise half way, fold, arms to sky Flow first variation - drop knees, cobra, child's pose, step for a little bit more - chaturanga dandasana, updog, down dog, hop Standing Practice hug your neighbor Standing - Grab wrist, Side stretch left and right Vinyasa Flow Your Mind Has Left Your Body Surya Namaskar A - sun salutation A inhale - arms up, gaze to the thumbs exhale - forward fold - uttanasana inhale - rise half way with flat back - ardha uttanasana exhale - jump or step back - chatturanga dandasana (alt knees/chest/chin) inhale - cobra or updog - urdhva mukha svanasana exhale - down dog, hold 5 breathes - adho mukha svanasana at bottom of 5th exhale, hop or step forward inhale - rise half way with flat back - ardha uttanasana exhale - forward fold - uttanasana inhale - arms up, gaze to the thumbs exhale - hands to heart center - samasthiti Vinyasa Flow Any Color You Like Surya Namaskar B - sun salutation B

4 inhale - bend knees, arms up, sit back in your chair - utkatasana exhale - forward fold - uttanasana inhale - rise half way with flat back - ardha uttanasana exhale - jump or step back - chatturanga dandasana (alt knees/chest/chin) inhale - cobra or updog - urdhva mukha svanasana exhale - down dog - adho mukha svanasana inhale - step right foot forward - warrior I - virabhadrasana I exhale - chatturanga dandasana (alt knees/chest/chin) inhale - cobra or updog - urdhva mukha svanasana exhale - down dog - adho mukha svanasana inhale - step left foot forward - warrior I - virabhadrasana I exhale - chatturanga dandasana (alt knees/chest/chin) inhale - cobra or updog - urdhva mukha svanasana exhale - down dog, hold 5 breathes - adho mukha svanasana at bottom of 5th exhale, hop or step forward inhale - rise half way with flat back - ardha uttanasana exhale - forward fold - uttanasana inhale - inhale - bend knees, arms up, sit back in your chair - utkatasana exhale - hands to heart center - samasthiti hook thumbs/crescent sequence childs's pose Static Poses with Focus on Alignment Virabhadrasana II (Warrior Pose II) After your third round of Surya Namaskar B, step or jump your feet wide apart and come into Warrior II on your right side. Hug your right hip in toward the midline of your body; broaden your collarbones. After 5 breaths, inhale to come up; then do

5 the other side. triangle Utthita Parsvakonasana (Extended Side Angle Pose), variation Exhale as you bring the right hand to the floor or a block. Sweep the left arm behind you, holding right thigh. (Place back of the hand against your sacrum if you can t bind.) Inhale, come up; exhale, do second side. Ardha Matsyendrasana - seated twists/half Lord of the Fishes

6 child's pose -> down dog Eka Pada Raj Kapotasana Prep - Pigeon Prep minutes on each side. Dandasana - Seated Staff Pose - 1 minute. Explain grounding through the sit bones as the primary action in this and all other seated asanas. Paschimottanasana - Seated Forward Bend - 1 minute. tirasana badakonasana Sequence into Peak Pose tip toe descent Peak Pose bakasana Finishing Poses Setu Bandha Sarvangasana (Bridge Pose)

7 Lie on your back. Press through both feet; lift your hips. Press your outer upper arms down. Draw your tailbone toward the backs of your knees to lengthen your low back. Exhale and slowly lower down. wheel or another bridge Reclined Twist Drop the knees to the right and stretch your arms out along the floor. Look over your left shoulder. Hold your left knee with your right hand. Repeat on the other side and then relax for at least 5 minutes in Savasana (Corpse Pose). Inversion yogi's choice - legs up the wall, shoulder stand, head stand Savasana Final Relaxation - 10 minutes or longer. Closing

8 Fetal position - with your eyes closed, slowly roll over to right side, and come back to your intention. Comfortable seated position - keeping your eyes closed, slowly push up to comfortable seated position. Bring your hands to heart center. Touch thumbs to forehead for good thoughts for yourself and for others. Touch thumbs to lips for kind words for yourself and for others. Touch thumbs to heart for good intentions for yourself and for others. Sanskrit: ॐ ब ल स ग ग भगव न क जय om bolo shri sat guru bhagavan ki jai translations: To my teacher within, the only teacher of truth... Victory! The Divine is the only Real teacher, Alleluia!!

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10 Regards, Jim Jim Ray, President Neuse Networks - Managed Services Behind the Scenes, After-Hours, and Out of Your Way web: direct: cell: jim@neuse.net For service, ticket@neuse.net and call option 1. Jim Ray, RYT 200, has background in dance, music, martial arts, and Jivamukti yoga. He started YogaRay.org and teaching yoga in 2015, and formed Neuse Networks in 1997 that specializes in managed services to remotely automate IT

11 wherever the Internet exists. His education includes Bachelor of Science in Electrical Engineering from NC State He is a Senior Member of IEEE, served as Chair for Eastern North Carolina Section in 2010, and Chair for NC State Student Branch He lives in Cary, NC with his wife and two sons.