Good Evening Kriya Yogis,
In today's group class, as with all our classes, I asked the question, "What do we need today?" The response from the majority was "to be more flexible," "back" and "neck." Many people that sit @ a desk all day may find that they are unconsciously contorting in a very non-ergonomic chair while focusing all of their attention on the screen in front of them and away from the growing dis-ease in their physical bodies. Often in these cases the back and neck are affected. So, below are a list of the kriyas (actions) we took to alleviate some of those challenges and balance the mind/body complex. After each technique, a few of the benefits are listed. Your formal practice should be done @ the same time and place everyday, utilizing those techniques that offer the most benefit to your individual constitution. Try some of these. Some photos are posted below the descriptions (click to enlarge).
1) Savasana - foundation for all yoga postures; classical pose; total relaxation.
2) Golden light relaxation technique - a visualization used to mentally scan the body; can be used daily on and off the mat to detect and release tension.
3) Alternate limb stretches - preliminary warm-up technique; connects breath to movement; teaches that the breath assists w/ moving into and out of postures.
4) Right/left spine massage - great way to release tension in back muscles.
5) Rocking chair (beginner version) - stretch and align spinal column; give elasticity to the spine; all the muscles and nerves running lateral to the spine are massaged; stimulates sympathetic nervous system.
6) Happy baby pose - another spine massage w/ the benefit of a deep groin, glute and quad stretch; brings a feeling of contentment.
7) Spinal twist - assists lumbar and pelvic areas; relaxes the neck; massages the internal organs.
8) Scissors (beginner version) - Strengthens abs and protects lower back.
9) Standing crane (half version) - neck release; indicated for removing contractures of the hips and knees; blood flow to the brain helps increase memory; helps reduce obesity; aids digestion; helps with osteoporosis and osteoarthritis in the vertebrae; increases ability to stand on feet for long periods.
10) Golden light premeditation technique - creates inner focus and feeling of safety.
11) Meditation on the breath - technique for turning inward and quieting the mind; basic or foundation technique; an aid for letting go of negative thoughts, emotions.
12) Om Shanti mantra - tranquility and peace mantra; may be chanted silently or aloud; usually chanted @ the end of yoga class; used in many ways; may be chanted silently if you are beginning to become upset; if you are already upset, chanting this mantra aloud will help produce a feeling of calmness.
In today's group class, as with all our classes, I asked the question, "What do we need today?" The response from the majority was "to be more flexible," "back" and "neck." Many people that sit @ a desk all day may find that they are unconsciously contorting in a very non-ergonomic chair while focusing all of their attention on the screen in front of them and away from the growing dis-ease in their physical bodies. Often in these cases the back and neck are affected. So, below are a list of the kriyas (actions) we took to alleviate some of those challenges and balance the mind/body complex. After each technique, a few of the benefits are listed. Your formal practice should be done @ the same time and place everyday, utilizing those techniques that offer the most benefit to your individual constitution. Try some of these. Some photos are posted below the descriptions (click to enlarge).
1) Savasana - foundation for all yoga postures; classical pose; total relaxation.
2) Golden light relaxation technique - a visualization used to mentally scan the body; can be used daily on and off the mat to detect and release tension.
3) Alternate limb stretches - preliminary warm-up technique; connects breath to movement; teaches that the breath assists w/ moving into and out of postures.
4) Right/left spine massage - great way to release tension in back muscles.
5) Rocking chair (beginner version) - stretch and align spinal column; give elasticity to the spine; all the muscles and nerves running lateral to the spine are massaged; stimulates sympathetic nervous system.
6) Happy baby pose - another spine massage w/ the benefit of a deep groin, glute and quad stretch; brings a feeling of contentment.
7) Spinal twist - assists lumbar and pelvic areas; relaxes the neck; massages the internal organs.
8) Scissors (beginner version) - Strengthens abs and protects lower back.
9) Standing crane (half version) - neck release; indicated for removing contractures of the hips and knees; blood flow to the brain helps increase memory; helps reduce obesity; aids digestion; helps with osteoporosis and osteoarthritis in the vertebrae; increases ability to stand on feet for long periods.
10) Golden light premeditation technique - creates inner focus and feeling of safety.
11) Meditation on the breath - technique for turning inward and quieting the mind; basic or foundation technique; an aid for letting go of negative thoughts, emotions.
12) Om Shanti mantra - tranquility and peace mantra; may be chanted silently or aloud; usually chanted @ the end of yoga class; used in many ways; may be chanted silently if you are beginning to become upset; if you are already upset, chanting this mantra aloud will help produce a feeling of calmness.
Feel free to call, text or e-mail if you have any questions about today's lesson and techniques. Have a beautiful evening!
Shanti,
S.
Shanti,
S.
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