Yin Teacher Intensive…Saha Navavatu

Two weeks later, I reflect on my experience in the Yin Teacher intensive with Bernie Clark. I’m forever grateful, but I know that I’m in a constant state of learning- eager to learn more. I love Yin…learning of the meridians and chi.Thank you Bernie for sharing your knowledge and to my new yoga siblings for always being you.

Saha Navavatu Chant

om saha naavavatu
saha nau bhunaktu
saha veeryam karavaavahai
Tejas winavadhi tamastu
ma vidvisaavahai
om shanti shanti shanti

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Heart and lungs, urinary bladder and kidneys Yin flow

Intention:

Swami Kripalu once said, β€œMy beloved child, break your heart no longer. Every time you judge yourself you break your own heart. You stop feeding on the love, which is the wellspring of your vitality. The time has come. Your time. To live, to celebrate, and to see the goodness that you are. You, my child, are divine. You are pure. You are sublimely free…”

As in the first tattva in Yin — find your own setting. What is your curve? In my Yin Teacher training with Yin teacher, Bernie Clark (author of YinSights and The Complete Guide to Yin) – he talks about the Goldilocks theory. He explains it perfectly in his newsletter.
http://www.yinyoga.com/Newsletter_volume1.php
I asked students to tap into their own curve. And also, rid self doubt and open hearts…

60 Min Sequence

Opening meditation laying supine
Supported heart opener 5 min

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Photo credits yogahaven.com

Half Happy Baby (3 min)
Each side

Camel pose (hands on ground) (2-3 mins)

Child’s Pose (3 mins)

Tadpole to Frog (5 – 7 mins)

Spinx Pose (5 mins)
Slide r knee up 1 min
Slide l knee up 1 min

Supported bridge pose (blocks or bolster) 4 min

Supta baddha konosana 1 min

Supported fish pose with blocks 6 min

Cat Pulling its tail (3min each side)

Savasana

Closing meditation

If you are trying my sequences, let me know your thoughts. Enjoy!

Friendship

What is the true meaning of friendship? Well the thought came over me today as I talked to my close friend about friendship. Can men and women surely be friends with no strings attached?

As I reviewed my friendships there are several different types of friendship. There are childhood friends, there are Facebook friends, there are gym friends, and there are friends who share the same passion as I do in yoga…

Then there are friends that you want to keep for life…the ones that don’t judge you and the ones that will stay with you forever. Those are the ones that you don’t talk to for a long time but when you see them it’s like time was never lost. They are the same friends that never talk behind your back and be truthful to you. I have couple friends that are in that category and I know I will cherish forever.

One of them is male… Surprising? I’ve known this guy for a long time. Let’s just say have known him over a decade. He is always been my friend and he will always be there for me. He has no other motive and he is always truthful to me. He is a friend that I will keep forever. Strange? You tell me. I don’t think so. He has never cross the line with me. Yes, he is straight and loves women. I’m pretty sure he’s always thought of me like a sister, as I think of him like a brother.

Then I have my siblings and of course my husband was also my best friend…but he’s in another category. He’s also my lifetime love.

So by the end of the day, I can say I have a lot of friends but they are all different types friends. What are your thoughts?

Heart opening sequence

I recently came across Shiva Reas heart opening sequence while practicing on my own. It’s gentle, but powerful in a meditative way.

Inspired to open my heart. Thank you shiva rea!

True Love

Someone once said true love never has a happy ending because true love never ends. Really?
Some of us are lucky in love. Some, not too lucky but we move on to brighter pastures. True love? Is it like the movie Notebook? America portrays the idea behind love.
I believe there is passionate love and then companion type of love. As your relationship grows, so does the secondary. Passion is not permanent. I know that and I’ve found my companion for life. We work together through tough times and embrace good times. We love each other thru our imperfections. That is true love. That to me, is happily ever after.

Unattached

Its funny how we can get attached to things. My daughter lost her tooth today. It’s part of growing, baby teeth gone and new adult ones come in. Same as things. As we let go, become unattached, new opportunity comes. I’ve written about this many times. My little girl has reminded me again.
Same is true when it comes to prestige. Why? Is it what makes a person happy? I do what I do because it makes me happy to help others. Not only physically but maybe in their lives. I help them let go of things that are toxic in their health and life. Then, their journey is healthier. What’s stopping you from making changes in your life? Let go of the habitual things that are not good for you. Start now.

Letting go

Sometimes hanging onto the past can be poisonous. There are thing that you need and things you don’t need. Embrace the good things in life. Get rid of the other things you don’t need to make room for new things. New Year, New Beginnings.

New Goals:
There are things in the past that happened for a reason. Memories should just stay as memories. Make sure you move on for the right reasons. The decisions you make now should be well thought out. Are you moving in the right path? Are you just settling? The decisions you make in the new year should include goal setting. Don’t settle because of excuses like you’re getting too old. What are your priorities? Set them accordingly. Write them down.

As Yogi Berra once said “If you don’t know where you’re going, you’ll end up somewhere else.”

And as my yoga teacher Noell once said:
Inhale : let
Exhale: go

New things are beginning! Good things!

Yang Yin sequence UB and Kidney meridian

Yin Yoga is known as the unglamorous type of yoga, but it has so many healing benefits.

Here was my sequence this morning:

Seated meditation
Inhale arms up and back to heart center (3 x) emphasis on drawing the belly in and not having the ribs pop forward

Easy chin across collarbone slow side to side (imagine drawing a necklace with your chin) x 3
Neck – look right center left center x 2
Ear to shoulder (opposite hand on side of head) do both sides
Seated circles (heart to right knee/around and back to center) then other way

Spinal balance x2
Downdog shift weight side to side

Urdva Hastasana emphasis
Surya C x 2 (knees chest chin chaturunga)

Yin:
Dragon flying low
Twisted dragon

Spinx (elbow on bolster)
Add
R knee 90 degree bend (1 min)
L knee 90 degree bend (1 min)

Supported wide knee balasana (bolster between legs)

Supported virasana (sitting on block)
Bring bolster behind for saddle pose

Windshield wiper

Support led supta baddha konosana

Side lying with bolster between legs
Then supine twist
(do both sides)

Savasana

Being free of obstacles and explore!

Today we set our intention to be free with each Asana, to explore on our own and twist away any tension open up our hearts and to be energized by the time we leave class.

Balasana

Cat/cow flow
Spinal balance x 2

Come up on knees
Kneeing reed pose (open ribs) x 2
Chest opener (clasped hands behind back)

Spinal balance reach opposite arm to opposite foot feel heart opening (repeat other side)

Downdog walk dog

Uttanasana
Ardha uttanasana (repeat this three times)
Roll it up one vertebrae at a time

Half sun salutes (repeat three times)

Surya A (on first one do cobra three times)

Tadasana with standing twists

Surya B with high lunge and baby back bend
Surya B Add Wild thing

Utkatasana to ground
Roll x 3 come back on feet to chair
(do this a couple of times)

Utkatasana twist both sides
Fold
Gorilla

Downdog
Side plank star
(both sides, emphasize on the bottom lifting oblique and pressing hand into the earth arm, body strong core)
Single arm plank (pressing hand into earth)

Humble Warrior

Warrior 2
Triangle
Pyramid
Revolved Triangle
(both sides)

Downdog
Revolved balancing half moon
Slowly stand into revolved standing hand to foot pose x 5 (both sides)

Vinyasa to child’s pose

Ustrasana

Setu Bhandasana
Supta Bhadda Konasana

Wheel
Supta Bhadda Konasana

Supine twist

Shavasana

My Yoga Flow for My Muse

This flow is inspired by my daughter, who is my muse. She came home from school on Friday with delight in her eyes. “Mommy, guess what I learnt today?” I responded “What did you learn?” She gleefully responded “I learned how to play HEADS UP SEVEN UP!” She asked if I wanted to learn it, and without a response from me agreeing to hear how to play it, she went on. “So…we did this and that….” She talked and talked with delight in her eyes. It’s amazing how she looked at a game that has existed for years, as something new. So in today’s practice, find something fresh and new in each posture. Look at this practice with delight, much with child-like admiration.

SEATED SUKHASANA

REACH FOR OPPOSITE WRISTS, SIDE BEND EACH SIDE

FEET ON THE GROUND, FINGERS FACE FWD. ARDHAN PURVOTTANASANA X 3

ALL FOURS TO SPINAL BALANCE SUNBIRDS EACH SIDE

CHILDS POSE WITH SIDE BODY STRETCH

SURYA A SLOW x 2

SURYA B first with lunge twist, second with standing lunge twist

*VINYASA, THREE LEGGED DOG

WILD THING TO SIDE PLANK TO GATE POSE TO PLANK

WIDE LEGGED ONE ARM PLANK HOLD (OTHER HAND TO SACRUM)

ALL-FOURS, WRIST STRETCH* REPEAT OTHER SIDE

FINISH TO UTTANASANA TO GORILLA POSE

#VINYASA, THREE LEGGED DOG, KNEE TO NOSE

LUNGE TO VIRA 2 TO TRIANGLE (OPTION TO ADD PYRAMID TO REVERSE TRIANGLE TO REVOLVED BALANCING HALF MOON) TO BALANCING HALF MOON (FLOATING!!!)#

$VINYASA TO THREE LEGGED DOG TO THREE LEGGED PLANK PUSH UP, DD TO

CHAIR, EXTEND LEG FORWARD, SWEEP TO VIRA 3, FLY!

BALANCE DANCERS POSE TO TREE POSE WITH HANDS/PALMS UP$

VINYASA TO FLOOR. WIDE LEGGED NAVASANA AND REACH THRU, PALMS CLASP TOGETHER.

BRIDGE TO FIGURE FOUR STRETCH (EACH SIDE) WITH TWIST

HAPPY BABY

SAVASANA