Archive for the ‘Yoga Routines’ Category

A Prayerful Yoga Practice & the Anjali Mudra

January 4, 2012

Today we will be working on the Anjali Mudra.
Brings hands together in prayer position at heart center.  Your hands should be lined up evenly.  Press hands together slightly.

Come to a comfortable seated position with hands in Anjali Mudra for a few minutes of Centering.

Spend a few minutes for warm up asanas

Comet to Tadasana with hands in Anjali at heart center (near the back of the mat)

Begin Flow:

Tree Right leg up hands in Anjali Mudra

Step right leg forward in Warrior I hands in Anjali Mudra

Step Left foot forward, Chair Pose

Transition to Twisted Chair Right side

Return to Chair

Forward fold

Lunge (left leg back) hands in Anjali Mudra

Prayerful Triangle

Exhale Revolved Side Angle (hands in Anjali Mudra) – hold

Transition to Lunge

Step back into plank, lower

Child’s Pose

Garland Pose (heel down squat, hands in Anjali Mudra)

Forward Fold

Roll up to Mountain

Repeat on the opposite side

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If you have an open mind you will have an open heart, but to help the process along, let’s try some Openhearted Yoga

November 21, 2011

Start in a seated position for a few minutes of Centering

Set an intension for your practice.

Try this one from Pamela Leavey, “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”

Climbing Stretch

Rock the baby (cradle the baby)

Switch the cross of your legs

Cat and cow (seated pose)

Rainbow Side Stretch

Chest expansion

Twist to each side

Chest expansion

Come to a low kneel , and Ride the Camel:
Inhale, tall kneel, cow
Exhale, low kneel, cat.
Continue to move at your own pace, moving with your breath- Inhaling into a tall keel Cow, Exhaling into      a low kneel cat, flowing from one pose to the other.

Transition into Table, curl your toes under and come to Down Dog.
Walk the Dog

Table

Child’s pose with chest expansion

Table

Down Dog

Openhearted modified lunge (each side)

Down Dog

Walk hands to feet,

Ragdoll

Roll up to Tadasana (Mountain Pose)

Recenter, repeat your intention “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”

Come to the top of the mat in Mountain Pose

*Beginning Sun Salutation to Lunge (left foot back)

Openhearted lunge

Chaturanga

Down Dog

Openhearted warrior 1 (right foot forward)

Release hands, windmill arms to the floor (lunge)

Chaturanga

Down Dog

Three Leg Down Dog (right leg into the air)

Right knee comes past the chest to ½ Pigeon

Openhearted pigeon

Release hands, hands to the floor, curl your left toes under

Three Leg Down Dog (right leg into the air)

Down Dog (recovery)

Right foot forward into lunge

Step left foot in, look up with a flat back

Exhale forward

Inhale reverse Swan Dive to standing

Repeat from * stepping back with the right foot

Dancer Pose Balance

Standing forward fold chest expansion

Inhale back to standing, little mini back bend at the top, release arms

Wide legged standing forward fold chest expansion

Release arms, hands to floor

Wide legged standing forward twist (each side)

Come to a Tall Kneel

Camel Pose

Rabbit Pose

Child’s pose

Inhale to a low kneel

Side Stretch each side

Staff Pose

Forward Fold

Staff Leg lift each side

Roll to back

Knees to chest, rock from side to side

Shoulder Stand

Fish

Knees to chest, twist to each side

Corpse Pose

Savasana
Repeat your intention “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”

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WORLD PEACE DAY NOVEMBER 17 Celebrate with a Peaceful Yoga Practice

November 16, 2011

Shanti, Santhi or Shanthi (from Sanskrit शान्तिःmeans peace, rest, calmness, tranquility, or bliss)

In honor of World Peace Day, try a Peaceful Yoga Practice:

Begin in Salutation Seal (Anjali Mudra or Hrdayanjali Mudra) for a few minutes of Centering:
Come to a comfortable seated pose, bring your hands together in Prayer Position at Heart’s Center.
Insure your hands and fingers line up, press your hands together gently.
Bow head slightly

Try chanting the Buddhist Compassion Mantra  ” OM MANI PADME HUM” (translation: ‘Hail the jewel in the lotus’)

Switch the cross of your legs for balance

Do a few Cat & Cow Stretches to warm up your spine

Rainbow Side Stretch (each side)

Seated Twist (both sides)

Transition into table,

Thread the needle stretch (each side)

Down Dog, Walk the Dog

Rag Doll

Recenter, perhaps repeat ” OM MANI PADME HUM”  (3x’s)

Active Crescent Moon Side Stretch

Come to the top of your mat
*Beginning Sun Salutation A to Down Dog

Step your Right Foot forward into Lunge
Bring your Left hand to your left hip, Left Heel rotates Down to the mat,
Invert your Right hand (Palm Facing Up),
Inhale into Peaceful Warrior (variation of Warrior 1)-hold for a few breaths

Straighten your Right Leg, turn hips and torso to the left side and add a mini side stretch toward your back leg,
Peaceful Triangle (variation of Triangle)-hold for a few breaths

Inhale back to torso center

Exhale and transition into Lunge (Right Foot forward)
One hand on either side of your front foot, up on your back toes or down on your back knee.

Step your Left Foot next to your Right foot

Look up with a flat back,

Exhale Fold Forward

Inhale reverse Swan Dive Back to Tadasana

Repeat from * with Left Leg forward

Half Moon Balance (Modification:  Hold Left Foot with Left Hand) -each side

Goddess

Yoga Squat

Table

Down Dog 

Child’s Pose

Roll to Sit
Fish Pose
Knees to Chest
Bridge or Wheel
Happy Baby
Rotated Stomach Posture

Savasana-” OM MANI PADME HUM”  (3x’s)

 

 

 

 

—————————-

Peaceguy’s Prayer

May the people on this planet be changed.
Changed from hatred to love,
Changed from greed to giving,
Changed from selfishness to selflessness,
Changed from apathy to action,
Changed from jealousy to joy over someone’s accomplishments,
Changed from intolerance to acceptance,
Changed from being destructive to being constructive,
Changed from fighting to peace,
Changed from killing to protecting life,
Changed from censorship to freedom,
Changed from ignorance to education,
Changed from fearing our differences to rejoicing our variety.

May we each take it upon ourselves to feed the hungry, cure the sick,
house the homeless, educate the illiterate, love the unloved,
compete to do the right thing instead of winning at any cost,
make heros that teach our children to
make the world a better place instead of glorifying violence and war,
stand up and speak out against things that are wrong
instead of sitting back and waiting for someone else,
demand honesty from our governments,
demand honesty from ourselves.

May we each take responsibility for our own actions
and realize that by refusing to change ourselves,
we condone all the evils in the world.
If one person changes they teach others by example,
who in turn change and teach more,
one person becomes as a pebble rolling down a mountain,
picking up more pebbles as it continues,
becoming an avalanche of change.
It can happen, it must happen, it will happen.

(To make this prayer work, you have to change yourself. 
Copyright 1997 Don Morris. Feel free to use this anywhere and any place. All I ask is to reference this website if you do.)

LEARN MORE about Peace Guy’s Mission HERE 

 Please note International Peace Dayis always celebrated on September 21.

More Calendar Theme Yoga Poses

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Yoga For Lower Back Pain

April 5, 2011

Yoga For Lower Back Pain

For the past couple of Months my lower back has been in pain.
Yoga has definitely brings some relief.

Back pain comes from a variety of reasons everything from Injuries to Bad Posture.

(Obviously, you should consult a Doctor before beginning any type of exercise.  Consult a Doctor for diagnosis and treatment of pain and injuries.)

Begin with a few moments of centering

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Today we are going to begin in Corpse pose
Full Supine Stretch

*Right Knee in to Chest
Straight Right leg in towards Chest
Open Right leg to Right side for Reclined Big Toe Pose
Straight Right leg in towards Chest
Right leg across body for Twist
Straight Right leg in towards Chest
Repeat from *

Active Bridge Pose

Bridge Pose

Both Knees in to Chest

Wind Relieving Pose

Knees to Chest

Spinal Rolls to Squat

Table

Cat/Cow

Down Dog

Plank

Cobra to Child’s Pose 5-11 x’s

Down Dog

Rag Doll

Mountain Pose

Right  Side:
Triangle
Pyramid with Chest Expansion
Side angle

Five Pointed Star
Wide Leg Standing Forward Fold
Wide Leg Standing Forward Fold twist (Each Side)

Left Side:
Triangle
Pyramid with Chest Expansion
Side angle

Eagle

Eagle at Rest

Sun Salutation to Belly

Locust

Locust with Chest expansion

Child’s Pose

Sit

Half Lord of the Fishes Twist

Forward Fold

Fish Pose

Knees to Chest

Bridge

Happy Baby

Spinal Twist

Corpse Pose

More Asanas for Ailments, Click Here.

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Heart Chakra Opening Yoga Practice 2

February 14, 2011

Layback to Center

Warm Up:
Neck Rolls, Side to Side
Twist
Active Bridge Pose
Knees to Chest
Spinal Rolls to Sit
Reverse Table
Seated Forward Fold
Table
Thread the Needle
Down Dog
Rag Doll
Mountain Pose

Flow and Standing Asanas:
Recenter, Repeat Mantra
Come to the top of your mat
*Beginning Sun Salutation A to Down Dog
Modified Side Plank, Right Knee Down
Down Dog
Modified Side Plank (Left)
Down Dog
Feet to Hands
Look up, flat back
Fold Forward
Reverse Swan dive to Mountain Pose
Repeat from * Replacing Modified Plank With Plank Bow Pose on each side
Dancers Pose Forward Fold Modification (both sides)
Mountain (top of mat)

Back Down to the Mat:
Beginning sun sal. To belly
Superman Pose
Child’s Pose
Bow Pose
Wide Leg Child’s Pose
Table
Thread the Needle modification with back leg raised, hold foot with hand (both sides)
Child’s Pose
Roll Up
Sit
Yin Tripod (both sides)
Reverse Plank
Roll to mat
Bridge or Wheel
Knees to chest
Twist

Savasana- repeat mantra

Click HERE for Heart Chakra Opening Yoga Practice 1

Learn more about your HEART CHAKRA HERE

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Happy Valentine’s Day! Open & Heal your Heart Chakra with Yoga

February 14, 2011

Saint Valentine’s Day (February 14) is a day to honor Love.  Opening and Healing your Heart Chakra is an excellent way to celebrate.

The Heart Chakra (Anahata) is the Fourth Chakra and is located in the center of the Chest at Heart Level.   The Heart Chakra is where feelings of Love, Joy, Honesty and Compassion emanates from.  It’s how we connect to others. “I Love.”

Color: Green (Symbolizes: Health and Creativity, Harmony and   Abundance in Nature.)
Element:
Air
Metal: Copper
Sense: Touch
Stones: Emerald, Jade, Peridot
Sound: YAM
Foods: Vegetables, Green Teas
Animals: Antelope, Birds, Doves
Image: 12-Pointed Circular Lotus Flower with the Star of David (2 intersecting triangles) in the Center
Deity: Ishana Rudra Shiva
Mantra: “My Heart is filled with Love” or “Hum Dum Har Har (We the universe, God, God)
Mudra to open the Heart Chakra:
Place your left hand on your left knee, palm down, index finger and thumb touching (like the ‘ok’ hand symbol).
Bring your right hand to heart center (Anahata Chakra) palm to body.  Join index finger and thumb (like the ‘ok’ hand symbol).

If your Heart Chakra is out of Balance or blocked, you may experience:
Relationship Challenges, No Self Discipline, Grief, Distrust, Despair, Depression, Heartbreak, Hate, Envy, Heart Issues, Circulatory Problems, Asthma, Lung &/or Breast cancers, Upper Back, Shoulder Problems, Pneumonia…

Yoga to Open and Unblock the Heart Chakra

Begin your Heart Chakra Yoga Practice with a few minutes of Centering.

Come to a seated Position.
Bring hands to Mudra to open the Heart Chakra (see above)

When you are ready, Begin to bring your attention to your Heart Chakra.  Concentrate your attention to your Chest Center.
Feel your Heart Chakra glow a deep healing green light.
Begin to chant ‘YAM (y-aaaaaaaa-mmmmm).

Visualize your Green Light expand and travel through your entire body.

Set an Intention for your practice, perhaps “My Heart is filled with Love

Choose your Yoga Practice by clicking below:

Heart Chakra Opening Yoga Practice 1

Heart Chakra Opening Practice 2

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Heart Chakra Opening Yoga Practice 1

February 14, 2011

(After Centering)

Begin in a Seated position

Warm Up:
Neck Rolls
Seated Twist
Switch cross of Legs
Rainbow Side Stretch
Cat/Cow
Chest Expansion
Table
Tiger
Child’s Pose
Table
Down Dog
Rag Doll
Mountain Pose

Flow & Standing Asanas:
Recenter, Repeat Mantra
Come to the top of the mat

Begin Sun Salutation B to Down Dog
*Right Leg forward in a lunge
Peaceful Warrior
Warrior II
Reverse Warrior
Warrior I
(View Warrior Poses HERE)
Half Moon Balance (Modification:  Hold Left Foot with Left Hand)
Warrior II
Down Dog
Repeat from * with Left Leg
Feet to Hands
Look up, flat back
Fold Forward
Reverse Swan dive to Mountain Pose
Back Down to the Mat:
Sun Salutation to Belly
Up Dog
Child’s Pose
Table
Down Dog
One Legged King Pigeon-Right Leg  (half pigeon, back leg bent, hold foot with hands)
Down Dog
One Legged King Pigeon –Left Leg
Wide Knee Child’s Pose
Roll to Sit
Fish Pose
Knees to Chest
Bridge or Wheel
Happy Baby
Twist

Savasana-repeat mantra

Click HERE for Heart Chakra Opening Yoga Practice 2

Learn more about your HEART CHAKRA HERE

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Chandra Namaskar: Moon Salutation (Animation)

January 13, 2011

Click HERE for the Moon Salutation Animation

Click HERE for the Moon Salutation Animation

Read about the Moon Salutation HERE

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Fun Yoga: Yoga For Kids

January 13, 2011

I’m teaching a Yoga Class to a Group of Girl Scouts tonight.  I thought I would share some of the Asanas I plan to include.

I will be talking about Yoga for about 15 minutes or so before we move into our practice, so the girls will have some background and general instructions before we begin with Asanas.

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Corpse Pose/Breathing-Centering

Spinal Rolls to a Seated Position

Active Rainbow side stretch

Prune Face/Lion

Eagle Arms

Cat/Cow

Thread the Needle

Down Dog

Rag Doll

Wood Chopper

Tree Balance

Twisted Tree

Flip the Dog / Gorilla / Gorilla Walk Flow

Goddess

Goddess Balance

Goddess Walk

Squat

Gate

1/2 Moon Circle

Tripod

Child’s Pose

Seated Twist

Tangled Shoelaces

Seated Forward Fold

Modified Fish

Knees to Chest

Happy Baby

Relaxation Breathing ‘Game’
I am inhaling 1, I am exhaling 1
I am inhaling 2, I am exhaling 2

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Sun Salutation A, done in PajamaJeans

January 11, 2011

View Animated Sun Salutation Gif Here

View Animated Sun Salutation Gif Here

I recently purchased a pair of PajamaJeans.  They really are so comfy.  Yesterday, I wore them to practice yoga.  They actually worked out pretty well.  The pants were stretchy and I was able to move in them.  They proved to have no more restrictions than my usual Yoga Pants.

More about Sun Salutations HERE

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