Practice of the Day from Niroga

5 rounds Surya Namaskar A

5 rounds Surya Namaskar B

Bhujangasana (dynamic variation): Inhale lift, exhale down. Five times. Rest, then come up and hold for 8 breaths.

Rest in Child pose (Balasana) for 10 breaths

15 minute Seated Meditation: Observe your breath as it enters and leaves the nostrils.

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Take some time out during your day to notice your breath. You can do this lying down or sitting in a chair.

Start by simply noticing your breathing as it is in this moment. See where you can feel your breath most distinctly in your body.

Then bring your attention to your abdomen, notice the belly moving up and down with each breath. Then see if you can feel the breath expanding the rib cage, and then up into the chest and your back, where the majority of your lungs are.  Try to keep your mind open and your attention as precise as you can as you just watch the ebb and flow of your breath and how it travels in so many different directions throughout your body.

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Stand with your feet shoulder width apart.

With arms loose, and neck relaxed, twist from side to side 10 times on each side. Try to breathe out every time you twist.

You can do this pose first thing in the morning and/or throughout the day when you need some extra energy or release tension and stress.

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Lay down on your stomach with legs straight and heels together. Let your chin rest on your mat. Place your arms by your side with the palms facing up. On an inhalation, lift your head and shoulders, arms and heels off the mat. On an exhalation, gently lower yourself down. Try to raise heels and shoulders about the same height off the mat. Repeat this movement about eight times, moving with your breath, taking a rest when necessary. When you are finished, lay on your back and gently hug your knees towards your chest and continue to breathe consciously and with ease.

Excellent for relief from chronic low-back pain. Benefits include strengthening the muscles around the spine (para- spinals) and the hip extensors, while stretching the hip flexors.

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For this week, try to block off about 15-20 minutes everyday to go for a walk outside.

Before you start to walk, tune into your breath. As you proceed and take your first step, maintain some awareness of your breathing while also becoming aware of your movements. Continuing on, try to feel each step, the feeling of your feet as they touch the ground, and how you are holding your body. In this way, you are turning an automatic activity into a very mindful one. See if you notice the difference from when you pay attention from moment to moment and when your attention wanders off and you are no longer aware of your walking.

Each time your attention wanders, notice when it happens, and with patience and non judgement, bring awareness back to your breath and your movements.

See if you can bring this quality of mindfulness to the rest of your day. Perhaps you might notice you do not feel as rushed, that you can slow down mentally, but move quickly at the same time if you need to. Mindfulness can drastically transform how you perceive your life from moment to moment and the way in which you interact with the world.

“Do you have the patience to wait until your mud settles and the water is clear?

Can you remain unmoving until the right action arises by itself?

The master does not seek fulfillment.

Not seeking, not expecting,

she is present and can welcome all things.”

~Tao Te Ching, Ch.15

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All you need is 10 minutes out of your day. Five in the morning before getting out of bed, and 5 minutes before you fall asleep.

The instruction is to bring your awareness to your hands, and observe sensation in your hands. Try not to look for a particular sensation. If you do not feel anything, just notice that you do not feel anything, and hold your attention on your hands. If you do feel something, just observe whatever you feel without trying to analyze or pass judgement. Read more…

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Sit quietly and comfortably for five minutes observing your breath

Dandasana (Staff Pose):  5 breaths

Paschimotanasana (Seated forward bend, Western Stretch) : 10 breaths

Purvottanasana (Eastern Stretch): 5-8 breaths

Dandasana (staff pose): 5 breaths

Savasana (corps pose): 5 minutes

May all beings be happy

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Samasthithi (Equal standing pose) : 10 breaths, gazing at the fingertips

Vrksasana (Tree Pose): As many breaths as you can on each side. Contemplate inner stillness as you feel your breath moving. Place your gaze softly on one spot to help with balance.

Here is a short video demonstrating Vrksasana by one of our yoga students from Rudsdale High.

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Try to do this relaxing yet rejuvenating pose two times in your day for 20 minutes. Just as we have done in our sitting meditations, keep your attention on the movement of your breath, either at the abdomen or at the nostrils. Read more…

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I read about a woman who went on a 40 day meditation retreat. One of the meditations she was instructed to do was to hold her palms in front of her chest, keeping them slightly open, and gaze into the space between them and for 11 minutes, she was to choose a person to focus on, such as her significant other, or someone she loves, and imagine them happy–really, really, happy–allowing whatever images to come to her mind.  By the end of the course,  when she was to go home and interact with her husband,  she could only feel extreme gratitude and unconditional love for him. She realized that she did not need to change him, but rather she changed, her perspective changed as her heart opened up.

Try this meditation as many times during the day as you can, for two minutes at a time. Remember to be with your breathing so you can feel your body while you do it and not create tension. Namaste!

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