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ASANA/EXERCISE
Simple Supported Backbend -
“Relax & Renew: Restful Yoga for Stressful Times” (Chapter 5)
You will need: 1 Yoga Bolster, 1 Long-roll blanket
NOTE: Please consult a physician before commencing any exercise program.
For more detailed information, please refer to, “Relax & Renew: Restful Yoga for Stressful Times” by Judith Lasater, Ph.D, P.T., or consult your yoga teacher.
To begin, sit on the floor in front of the long side of your bolster, knees bent and feet resting on the floor, with a long-roll blanket by your side. Move slowly and with caution. If lying back causes discomfort in your lower back, begin by lying on your side over the bolster and then turning onto your back. If you can lie back, place your elbows on the bolster. Then use one hand to support your neck as you take your head back.
Now lie over the bolster so that your middle back is supported and your shoulders rest comfortably on the floor.
Be careful not to put too much weight on your cervical spine (neck). Place the long-roll blanket under your shoulders. If too high, unroll it until you are comfortable. This support helps to maintain the natural curve of the neck and allows your throatto open and relax.
Keep your knees bent throughout the pose to protect your back and relax the abdomen. If you find it more comfortable, let the knees rest against each other. Rest your arms on the floor, either above your head or out to the side, whichever is more pleasant. Breathe naturally.
Stay in this pose for thirty seconds to determine how you feel. If you experience any discomfort in your lower back, slightly move off the bolster in the direction of your head. If this fails to relieve it, slightly move off the bolster toward your feet or place your feet on a folded blanket. Make sure that your chest is open and your ribs lift away from the abdominal organs.
Breathe slowly and evenly. Feel held by the props. Your arms are wide open and free. With each inhalation, your front bodyopens; with each exhalation, your belly and organs soften and your mind quiets. As you gradually relax, allow your back to sink into the props. Imagine you are lying in a beautiful and safe space. Open to this place and receive the beauty and wholeness of this moment.
© 1995 by Judith Lasater, Ph.D, P.T.
Hold this posture for 5-8 minutes, based on your comfort.
This practice is appropriate for beginning and continuing students.
* Contraindications: Lower back pain, disc disease, second or third trimester of pregnancy, menstruation.
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/shower 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.
Click Here to Listen to the Guru Mantra
MEDITATION
Meditation Practice - 15 minutes morning and evening. After pranayama chanting practice sit in a quiet place. Find a comfortable position. Tell your mind, "I will remain still for 15 minutes". Keep a watch near you to keep the time.
Guided Meditation:
Method or Technique:
1. Place your body in a comfortable posture so that if deep sleep comes, your body will not fall from that posture. Otherwise, you may hurt yourself and disturb your process.
2. Remove all anxieties and weakness from your mind.
3.Think that behind this body is operating an eternal energy, which has created innumerable stars, moons, and planets, and it is your own nature.
4. Now this eternal energy is shining around us. Its power is radiating throughout the world. Think a few minutes of it.
5. Slowly close your eyes and fix your attention over the whole body. Think strongly that you are going to anesthetize your whole body. Use samyamah and the power of pratyahara. Relax your whole body, withdraw energy from every organ, and fix it on the place of the third eye. Listen constantly to nadam. Fix your will power on the center of the forehead.
6. Remain in this state until you feel that you have no body. You will forget every part of your body and feel identity with supreme consciousness. In this state you will receive the highest intuition and penetrating will power.
7. When you are in this state, nadam will remove ignorance forever and you will see the dawn of eternal knowledge in the firmament of the mind. This is called the third eye, and this process is the operation to open that eye.
~ Meditation by Shri Brahmananda Sarasvati, Fundamentals of Yoga, Chapter 18, © Second Edition 1987
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 month? 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.
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