Posted in Yoga on Feb 5th, 2008 No Comments »
A short, dynamic sequence taken from Claire Missingham’s Vinyasa Flow Yoga DVD. This is a flowing standing sequence that repeats once breathing in each pose, then once more moving continuously in a vinyasa style from one pose to the next via the breath. Remember in the standing yoga sequences that you should always find Stability before Flexibility. Therefore, ground through the back leg to give you strength into the earth, keeping the back knee straight, front knee stays over the ankle so you can flow through the torso. As a general rule you inhale towards the sky, and exhale towards the earth, this should help you to keep the breathing steady and continuous. This sequence warms up the hips, torso and shoulders and also develops great strength into the legs and abdominals. As you practice, think of someone you know who needs some love and healing, then send your efforts to them, that they be happy, safe and prosperous, in every respect. www.claireyoga.com
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Posted in Yoga on Feb 5th, 2008 No Comments »
This variation of a Sun Salutation (Surya Namaskar) is based on the 12 phases of the sun and therefore contains 12 movements. Flow each breath one into the other and stay in downward dog for a few breaths, deepening the pose. Please use any of the modifications you may need: step the legs back, bend the knees into a press up pose (instead of Chaturanga), only come to a low cobra instead of upward facing dog (Urdhva Mukha Svanasana), and/or keep the legs slightly bent in downward dog (Adho Mukha Svanasana) if it is too much on the arms. The aim here is to keep the breathing deep, rich, even and flowing. Namaskar 2 includes chair pose (Utkatasana) and warrior pose 1 & 2 (Virabhadrasana I & II) , again flowing continually. Jai Fire!
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Posted in Yoga on Feb 5th, 2008 No Comments »
Namaskaram! These variations of a Namaskar sequence are based on the 14 phases of the moon. They are fast paced and dynamic, so please use any of the modifications if required, the aim here is to keep the breathing deep, rich, even and flowing. There are many variations of Namaskar and your aim should be breath and movement synchronisation. Take in the morning for an invigorating start, or in the evening followed by some forward bending postures to rinse out the day and calm you.
P.S. Please: illegally distributing podcasts is not yogic! ☺
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Posted in Yoga on Feb 5th, 2008 No Comments »
This is the first Backbending sequence that is a great sequence for detoxification of the kidney and liver, and a general booster for the digestive system. In backbending, we are essentially opening the front body: the shoulders, chest, hips & front thighs. In our daily lives, we spend a majority of our time in a forward bend: sitting, driving, running, even walking, so taking a backbend sequence can undo all the hours we spend in these other positions, at the same time giving us energy and releasing tension. Therefore Backbending is great as a morning practice, it will wake you up and uplift you for the rest of the day, as well as help maintain a better daily posture and spine alignment. Please be aware of your breath, your lower back, plus keep your abdominal wall gently active, especially on the exhalations, and elongate your tailbone wherever possible to protect the sometimes vulnerable lumbar spine. Therefore we begin with Sphinx Asana which is a simple, stable pose in which to put these actions into play. In this sequence our ‘destination’ pose is reclined Hero Pose (Supta Virasana). Please take padding underneath the sitting bones in this pose if required, ensure the knees stay together and on the floor, and if you have padding, only recline onto your elbows puffing up the chest and keep the knees together on the floor. After this sequence, please stay in the neutralising pose child of the child as long as you like, then feel free to alternate with a forward bend as a counter-pose. Oooh yeah!
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Posted in Yoga on Feb 5th, 2008 No Comments »
This is an advanced sequence following on from the Bow Sequence; this sets us up for some much deeper backbends. Please ensure you are capable of all the postures in The Bow Sequence before deepening into this sequence. We move into Spinning Wheel by extending the leg, opening the top hip, reaching the leg behind to the floor and breathing here. The alternative is Heavens Gate Pose: dropping the underneath knee to the floor. Please take padding under the knees here if you need support. We flow with our breath from here into a succession of backbends, please feel free to take the sequence to the point you can do and then move on, gradually adding the sequence postures over time and breathe deeply.
If the pose One-Legged King Pigeon Pose (Eka Pada Rajakapotasana 2) is available to you, you can do this either from split pose (Hanumanasana), or bring the front leg into a ½ pigeon pose and use a belt to hook the back leg. We then move on to Full Wheel pose (Urdhva Dhanurasana) and then into optional variations: One Leg Wheel (Eka Pada Urdhva Dhanurasana) and Two-Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana), if these are too much please work on wheel two more times. Remember stability before flexibility as you come into these poses, and then aim for grace, ease and groundedness in equal measure. We then neutralise with knees to chest (Apanasana) on our backs, and then into Dynamic Plough (Druta Halasana). BooYakaSha!
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Posted in Yoga on Feb 5th, 2008 No Comments »
Recorded live in India (birds, trees, rice paddy breezes, noisy Indian trains!) this is a simple heart opening, Anahata Chakra Backbending sequence great to take after a long flight or drive, or at the end of a stressful day before some simple forward bends. Om Hridaya Namah.
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Posted in Yoga on Feb 5th, 2008 No Comments »
Recorded live in India (birds, trees, rice paddy breezes, noisy Indian trains!) this focuses on the dynamic cleansing breath called Kapalabhati Pranayama. This is a really dynamic cleansing action, inspired by the awakening of Kundalini energy at the base of the spine. Start with practicing a few rounds of kapalabhati, meaning ‘shining breath’ – a short, sharp exhalation through the nose similar to a sniff - then add the torso swinging from side to side, hands in Cin Mudra, index fingers and thumbs join together. Eyes stay open and be mindful to keep the back upright as you swing. We do 3 rounds of 36, taking a pause (Antar Kumbhaka – retention of air) in between where we apply the Chin Lock (Jalandhara Bhanda) and lift our Shakti Prana life energy from the base of the spine to the crown of the head. This is an amazing warm up and will tone and strengthen not just the whole respiratory system, but also clean out any stagnant air from the lungs and detox the mind. Please be mindful and if it is too much take one round and then rest. Pranayama is the essence of our life force, of who we are. To breathe deeply is to draw in oxygen into the cells of our body, rejuvenating and renewing on a cellular level.
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Posted in Yoga on Feb 5th, 2008 No Comments »
Recorded live in India (birds, trees, rice paddy breezes, noisy Indian trains!) this is a simple shoulder opening sequence and breathing technique that can be done after a long day at work, carrying bags or babies! Releasing tension from the shoulders, neck and jaw can feel immediately blissful and rejuvenating. Om Namah Shivaya!!
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Posted in Yoga on Feb 5th, 2008 No Comments »
Recorded live in India (birds, trees, rice paddy breezes, noisy Indian trains!) this is a dynamic, flowing sequence to take in the morning. Here is a great Ayurvedic approach to the morning: Wake up early at dawn, wash your eyes and face with cold water and blink a few times for alertness, drink a glass of water from a copper cup to stimulate detoxification, brush your teeth with Ayurvedic toothpaste then tongue scraper 10 times, massage warm oil into your body (PUKKA HERBS www.pukkaherbs.com), Dab some lovely smelling oil (sandalwood, patchouli, lavender) onto your temples, walk in the fresh air, then come home and take your sun salutations and meditation. What a great way to start the day!!
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Posted in Yoga on Feb 5th, 2008 No Comments »
Recorded live in India (birds, trees, rice paddy breezes, noisy Indian trains!) this is a dynamic, flowing sequence to take in the morning, hmmmmm! What a glorious day!
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