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Happy New year...
This is a great time to set your intention to create your home practice. To get started..
1. Locate a private place where you feel comfortable and safe. 2. Manifest this space into "your sacred space"... bring in items which will help to create an inspirational atmosphere. You may wish to include; candles, your yoga mat or comfortable blanket, soothing music, yoga props, incense, inspirational icons and any other item that creates an ambiance which facilitates self discovery. 3. When ready to begin spend 10 minutes becoming centered. Begin centering in your natural breath (focused breath into diaphram only) and then move into the 3 part complete breath(foused breath from lower lung region into middle and upper lung and exhale in opposite order). Breathing in and out through the nose encourages a warm cleansing breath 4. Asana practice: The following three flows are basic and the longer you sustain them and the more focused you become on the subtilties the greater the benefit. This is a wonderful way to become familiar with TriYoga and to start your home practice. after centering on the breath move into the following series...
Part 1
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Lie on your back and on an exhalation bring knees to chest (the chin is tilted toward chest without lifting head and length of spine released toward earth palms can be on chins just below the knees) hold for 5+ complete rounds of breath.
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On an exhalation "partial recline" ( feet return to earth palms face skyward first finger and thumb connected "om mudra") hold for 5+ complete rounds of breath.
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From partial recline...following an exhalation inhale bridge roll one (press both feet into earth and lift the first two vertebra... this is a slight pelvic tilt. Exhale release vertebra to earth and bring knees to chest... Pause for an inhalation and then exhale to partial recline. Inhale bridge roll 2 (press feet to earth lift pelvis toward sky lifting to mid spine... you should notice that the thighs are at a height where you can no longer see the knees. Exhale releasing one vertebra at a time to earth and then bring knees to chest). This is a flow so continue from the beginning of this step and repeat 3-5 times... (i.e.: Exhale partial recline and inhale bridge roll 1... and continue). After 3-5 repetitions sustain knees to chest for 5+ rounds of breath.
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Part 2
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From knees to chest Inhale a complete breath and then exhale to prep for hip side stretch (arms out in "T" feet to partial recline and extend left leg out, pause for an inhalation then exhale as you press right foot into earth and roll onto left hip. left palm guides right knee to earth and gaze is over right fingertips. Be mindful that both shoulders are in contact with earth. Hold this asana for 5+ breaths
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On an exhalation roll onto spine. Pause for an inhalation. Exhale draw knees to chest. Hold here for 5+ rounds of complete breath you can rock knees side to side to release and massage the spine.
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Repeat these steps on the other side now...
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Part 3
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Exhale partial recline then inhale a complete breath
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Exhale extended partial recline (arms by side feet to earth and extend right leg)
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Inhale point through right big toe and then lift leg toward sky. Exhale allow leg to descend to earth. Continue 3-5 leg lifts synchronizing breath with movement Inhaling as you lift and exhaling to release.
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On the final leg lift sustain the lift. You can use a strap. sock or belt.. place this "prop" on the sole of your foot. Draw leg close to chest while keeping leg straight. If the leg is in more than a 90 degree angle you can extend left leg to earth. Both legs are active. (Hold this inversion for 5+ complete breaths).
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Following the final inhalation (extend left leg if it is bent) ... exhale release the strap and with all the strength of the left leg allow right leg to float toward earth. Feet can splay open as you sustain tranquility pose for 5+ complete rounds of breath.
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Inhale partial recline (right foot comes in first and is followed by left)
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Exhale draw knees to chest (feel free to rock knees side to side or simply press spine to earth)... hold for 5+ rounds of complete breath.
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Now repeat on the other side... then exhale to tranquility.
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Asana practice is the bridge toward deep relaxation... remain in tranquility... eyes remain closed and focus is toward third eye (a point between the brows)... continue focusing on the breath. With each inhalation bring the healing energy of the breath into every cell in the body filling the lungs completely. With each exhalation allow the body to become more and more relaxed and released toward earth. In your minds eye become the silent witness to thoughts, feelings, and sensations in the body. Practice protecting the mind from interruptions... if unwanted thoughts do enter simply acknowledge them and then allow them to pass. Not attaching feelings or judgments to them. If you wish you can try repeating a mantra which will further protect the mind from unwanted thoughts. Remain in deep relaxation for 10 minutes ... or longer if you wish
Our lives can be quite demanding. Adding a regular yoga practice to your day will help to keep your spirit balanced, your mind calm, and give you the inner strength to meet demands. I recommend scheduling a time each day so that yoga is part of your your daily routine. I hope you all have a happy and safe New Year...I hope to see you soon in class.... Love and Light,
Stephanie
