You carry all the ingredients to turn your life into a nightmare-- don't mix them!
You carry all the ingredients to turn your existence into joy-- mix them, mix them!
-Hafiz
As we discussed last week, the yogic path offers powerful practices that support us in discovering a holistic experience of body, mind and heart. We need these practices in order to move out of the shadows of our habitual patterning and into the light of our essential nature. Our essential nature is expressed and can be experienced at the level of the body, the mind, and the heart. The most effective practices are the ones that help us to experience our natural aliveness--grounded presence, open warmth, clear, wise wakefulness.
Of course, we are deeply inter-connected beings but we need different practices to address these different aspects. All our practices will relate to and feed one another, but we need to understand which practices are most effective for which aspects of our being. Again, good practice methods can help us to move beyond the constriction of our usual patterning and into the freedom of our innate potential!
The physical practice of yoga asana is one of the most powerful methods on the yogic path, and the most effective method for awakening at the level of the body.
My specific intention this week was to support you all in establishing simple, home Yin yoga practices, since Yin is an especially powerful and unique practice.
Remember, growing more mature in your yoga practice is about learning how to listen to your body, and how to support it in a compassionate and precise way. Yin Yoga sequences can be one way of doing just that! Taking responsibility for your own practice, even if just for a few minutes a few times each week, can be inspiring and invigorating, and is an important step in your maturation.
Here's a review of the sequences we touched on this week.
Kidney Sequence: Good for overall nourishment of body-mind. Especially good when tired, sick, or just a little run-down. Good after or during travel. Can help resolve the emotional state of fear. Even if you're going to emphasize a different meridian pair, it is skillful to begin with a few kidney poses because of the way these postures relax and open the body-mind.
SHORT:
Badda Konasana Forward Fold - 5 minutes
Sphinx - 3 minutes, Seal - 2 minutes
Straight legged forward fold - 5 minutes
LONG:
Badda Konasana Forward Fold - 5 minutes
Sphinx - 5 minutes
Seal - 5 minutes
One leg straight legged forward fold - 5 minutes
The other leg, straight legged forward fold - 5 minutes
Laying Down Spinal Twist - 3-5 minutes each side
Stomach/Spleen: Can be helpful for those who have digestive trouble as well as those who experience frequent anxiety. Can bve helpful for those with circulation issues, as well as for women with hormonal imbalances.
SHORT:
Badda Konasana Forward Fold - 5 minutes
Lunge - 3 mins
Lunge on other side - 3 mins
Straddle Forward Fold - 5 minutes
LONG:
Badha Konasana Forward Fold - 5 mins
1/2 Virasana (Deep Thigh Stretch) - 5 mins
1/2 Virasana (other side) - 5 mins
Lunge (3 mins) into Pigeon (3 mins) - 6 mins
( add 1 minute high pigeon, optional)
[other side] Lunge (3 mins) into Pigeon (3 mins) - 6 mins
(add 1 minute high pigeon, optional)
Happy Baby - 5 mins
Liver/Gallbladder: Helps to support the detoxification processes in the body. Good to practice if you're noticing irritability, agitation and/or anger. Also good to practice if you've had a fatty meal, been exposed to strong environmental toxins, are a women on your menstrual cycle, or have had some alcohol.
SHORT:
Badda Konasana Forward Fold - 5 minutes
Sphinx - 3 minutes
Knee Pile - 5 minutes each side
Wide Legged Straddle Forward Fold - 5 mins
LONG:
Badda Konasana Forward Fold - 5 minutes
Sphinx - 5 minutes
Knee Pile - 5 minutes
Pigeon ( top knee in knee pile becomes front leg) - 5 mins
[other side] Knee Pile - 5 minutes
Pigeon ( top knee in knee pile becomes front leg) - 5 mins
Wide Legged Straddle Forward Fold - 5 mins
Happy Baby - 5 mins
For more support with your Yin practice:
Books:
Yin Yoga : A Quiet Practice by Paul Grilley
Insight Yoga by Sarah Powers
DVDs:
Insight Yoga by Sarah Powers
Yin Yoga by Paul Grilley
Please let me know if have comments or questions!
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