Patanjalis Yoga Sutra IV:28 – The greatest obstacle to the practice of Yoga is one’s own prejudices based on one’s own preferences. We are our greatest obstacle!
- Basic Breathing Practice
Continuing with the basic breathing practice that we did last week (3-part breath) This week try to focus on an equal count for the inhale and exhale like we did in class Wednesday. For example count to 4 on the inhale and 4 on the exhale or what feels right for you. Keep the breath steady and calm and you may find that this count can be extended comfortably over the practice of a few days.
- The Magic 6
These are the 6 asanas we practiced at the start of the class this week , you could practice these in addition to the earth and sun salutations, or instead of (depending how you are feeling). Try and focus on your breath and an equal count on the inhale and exhale if you can. If you are feeling really energetic and strong you could practice the magic 10….(these are from the Jivamukti style of Yoga)
Video link: https://www.youtube.com/watch?v=fB6B9rQjEeU
Downward Dog (Adha Mukha Savasana) – 10 breaths
Then keep hands where they are and walk feet forward until shoulders are directly over the wrists and hips are directly over the feet.
Forward Bend (Uttanasana variation) – 10 breaths
With legs and arms extended, press equal weight down through hands and feet and simultaneously lift up out of wrists and ankles (with blocks under hands, if necessary, in order to extend legs).
Squat (Malasana)– 10 breaths
Feet mat-width apart, knees tracked over middle of feet, spine extended, hands in prayer at heart, using elbows to open inner thighs, press heels down into floor or into folded blanket or sit on a block.
Teepee Twist – 5 breaths each side
Seated with soles of feet on floor, feet and knees together, twist to the right, bend left elbow and embrace both knees with left arm, right hand on floor behind supporting vertical lift of spine, breathe 5 breaths; do left side, then extend both legs straight.
Ardha Matsyendrasana – 5 breaths each side
Bend right knee and cross right foot over extended left leg, placing right foot adjacent to the outside of left knee or further down near left foot. With left elbow bent, press outside of left arm against outside of right leg (or those who can, hold right instep with left hand); breathe 5 breaths, repeat to left side, then extend both legs straight.
Table Top – 10 breaths
Separate feet hip-width apart and bend knees, place hands behind you on floor, fingers pointing toward feet, chin to chest, inhale lift up, exhale extend head back, hold for 10 breaths (pelvis should be lifted as high or higher than knee level, with ankles under knees and wrists under shoulders).