|
DIET
According to the wise Yogis, eating a healthy vegetarian diet promotes a quiet mind. The ancient science of Ayurveda says that any illness can be affected up to 50% by diet. Diet, on a deeper level, can also mean what you take into your life: how much TV you watch, how you spend your time, what you read etc. Consciously considering these elements can greatly affect one's life in a positive way.
ASANA/EXERCISE
NOTE: Please consult a physician before commencing any exercise program.
For a description of poses please refer to Light On Yoga by B.K.S. Iyengar or consult your yoga teacher.
Surya Namaskar (sun salutation)
Stand in tadasana (mountain pose) at the front of the mat
Inhale to reach the arms up overhead
Exhale fold forward over legs (uttanasana)
Inhale step the right foot back into a lunge with hands on floor on either side of the front foot
Exhale step the left foot back to downward facing dog
Inhale forward into a plank pose
Exhale bend elbows and lower to chatturanga dandasana (continuing) or to the floor (beginner)
Inhale lift up to upward facing dog (continuing) or to a low cobra (beginner), shoulders back and heart forward
Exhale back to downward facing dog, breath here for several breaths
Inhale step the right foot forward to a lunge with hands on floor
Exhale step the left foot forward fold over legs (uttanasana)
Inhale reach the arms up overhead
Exhale tadasana (mountain pose)
Repeat on the other side.
Move at your own pace, letting the breath be your guide. Take extra breaths anywhere you need to.
Beginner students, at least once on each side.
Continuing students, 3-5 times each side.
* This asana sequence was created by Shri Sarah Court www.sarahcourtyoga.com
PRANAYAMA
Practice Pranayama 5 minutes in the morning. Work on simply watching the flow of the breath. See how it affects your day and over the week how that awareness affects your week.
CHANTING
After the morning bath and breath practice, begin the day with Aarati & some light chanting. Aarati is where one waves/offers light with a candle to the pictures of one's teachers or family & friends. It is an offering of respect and reverence.
Begin with OM 3 x's then chant Gayatri Mantra 9 x's all while waving the light. Then sit quietly and chant the special mantra you were given by a teacher 9 x's. (If you have not received a mantra from a teacher, chant a mantra that you feel particularly connected with on your own.) Afterwards remain still and feel the energizing and quieting effects of the mantra on the mind, body and atmosphere.
MEDITATION
Meditation Practice - 8 minutes morning and evening. After chanting sit in a quiet place. Find a comfortable position. Tell your mind, "I will remain still for 8 minutes". Keep a watch near you to keep the time.
Suggestions to support Meditation:
Tell your mind:
I AM not this body & mind, although I HAVE a body and mind.
I AM like the blue sky, present everywhere.
I AM the light of awareness.
Mind, you work hard for me all day, but now take some rest.
Feel everything, translate nothing.
Feel who am I beyond this body and mind, beyond language?
Be with the nothingness. Be without language in silence.
SANKALPAH
What is this week's Sankalph: Once a week, write in your journal or take note in your mind what is the Sankalpah or intention you would like to set for this week? After determining it, ask yourself how can you support that intention. Jot down a few notes in your journal about what you intend and how you will support it.
|
