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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IHF Class 2009

5 rounds Half Surya Namaskar (Sun Salutation) 

5 rounds Surya Namaskar A

(see this link for Surya Namaskar A and also for a description of the asanas below:  http://ashtangayoga.info/asana-vinyasa/surya-namaskara-a/index.html)

Jump or walk to the following asanas, with Samasthithi in between each one. 

Padangushtasana (Big Toe Pose): 10 breaths

Utthita Trikoasana (Triangle): 10 breaths each side

Parshvottonasana (Pyramid): 10 breaths each side

Utthita Hasta Padangushtasana (Extended Big Toe Pose): as many breaths as you can.

Vinyasa to the floor

Dandasana (Staff Pose): 10 breaths

Paschimattanasana (Western Stretch, or seated forward bend): 10 breaths

Navasana(Boat pose): 6-10 breaths

Reclining spinal twist: 10 breaths each side

Shavasana: 5 minutes

Seated meditation: start in half lotus if available, then switch to Sukhasana if need be, or any comfortable seat: 10 minutes, observing your breath

As you practice, and keep the focus on your breath, try to pay attention to the subtle energies in the body…not necessarily with the thinking mind, but from a place of stillness which can easily, with practice, be cultivated when focusing on the breath. Feel your breath, listen to it, and trust that it can teach you.

Below is a photo from the “Keeping it Real” fair at an elementary school in East Oakland. One of our recent IHF graduate, Shawana is teaching eager young students some asanas.