Revolution

Start in Original Asana (seated pose)

Setting the theme/tone:  

Reading:  J. krishnamurti, Think on these things - “To know one’s mind is a basic purpose of education.  From the moment you were born: your impressions and influences have gradually conditioned and shaped you into who you are right now in order to have you “fit in” to a societal pattern.  True revolution is to break away from this pattern & to inquire outside it.  Breaking through deeply embedded tradition, dogma, indoctrination and authority to shake off the conditioning that holds your mind will set you free.  Free beyond what is known and documented.” 

Setting of intention:  J. Krishnamurti - “It is very important to have Self knowledge, to be aware of all your activities, your thoughts and feelings: and this is education, is it not?  Because when you are fully aware of yourself, your mind becomes very sensitive, very alert.” For tonight you can set any intention that you want but maybe lets try to stare some of these illusions that we have down in the face and start to see ourselves without any apologies or excuses.  Stripping the layers of patterns will unbind you and before you will unfold a path with no obstacles.

Pranayama: Kapalabhati because its cleansing and may help clear out some staleness in your energetic body.

Mudra: Overcoming Fear - Ahamkara Mudra - Index finger behind thumb with other fingers splayed out.

Chant:  Om Gum Ganapataya Namaha

Shree Ganesha

Jai Ganesha

Ganesha Sharanam

Asana:

Start in Prone Savasana

Mantra: J. Krishnamurti “Break through the walls of tradition and authority, shake off the conditioning that holds the mind.” Child’s Pose to Warm up in Down Dog for fluidity, flexibility and strength in the upper body and core (roll forward and back between down & up dog).

3 x Sun A’s

3 x Sun B:

1. Crescent to revolved Cresent (with twisted prayer) to side crow to Navasana
2. Warrior I to Standing Spilts to WIII to Half Pidgeon
3. Warrior II to Reverse Warrior to temple to Frog to prone frog & an arm balance (Firefly - Tittibasana)

Utkatasana to Halasana (Plow) to Pashimotonnasana (Forward Fold)

Utkatasana straight back to Cresent to Prasaritta to one leg out to the side, one knee bent arms wrap around bent knee

Backbend x 2

Forearm Balance

Child’s Pose to Hero with a Mudra: Katya Valambita - making a gesture a little below the waist to signal the easing of sorrow.  Repeat Mantra.

Meditation:  J. Krishnamurti - “Watch your mind like a film, interested, watching but not involved.  Your mind is the residue of the whole world and it contains all that human beings have experienced.”

Poem: Kabir

“Why should I flail about with words, when love has made the space inside me full of light?

I know the diamond is wrapped in this cloth, so why should I open it all the time and look?

When the pan was empty, it flew up; now that it’s full, why bother weighing in?

The swam had flown to the mountain lake!

The Holy One lives inside you-why open your other eyes at all?

Kabir will tell you the truth: Listen, brother!

The Guest, who makes my eyes so bright, has made love with me.”

Song: Peaceful Being by Maneesh De Moor

Reflection

Theme/Setting the tone: We reflect our true self into our mats & so tonight’s theme is reflection so we can see what our spirit and mind look like.  Get to know your true self.  You without any apologies, excuses, judgements or labeling.  You who are guided by the divine through a journey we call life.  Your personality is just how you deal with this reality.  How far away or how close do you want to be from your highest true self?  I don’t know about you but I’d like to be kind of close to my highest capability.  So lets get to know ourselves tonight!

Reading:  Pema Chodron

“At the beginning of every day, reflect on the day ahead and aspire to use it to keep a wide-open heart and mind. At the end of the day before going to sleep, think over what you have done. If you fulfilled your aspiration even once, rejoice in that. If you went against your aspiration, rejoice that you are able to see what you did and are no longer living in ignorance. This way you will be inspired to go forward with increasing clarity, confidence and compassion in the days that follow.”

Pranayama: Unify the energies in the room with Pranayama, we all come in from such different environments.  That’s so beautiful.  We are like different threads weaving a tapestry  right now.  That’s so cool!

Mudra: Anjali (Adoration)

Mantra:  Talk about how long it took you into doing and teaching om.  You have to find your voice first.  When you do, like at the end of class, we’ll om again & we can notice our om more open as the throat relaxes and the jaw relaxed.  So lets om together, and surrender to it.  Just let her rip! Om kriyam namah: om (womb), kriya (action), namah (self reflecting self). “My actions are aligned with the universe.”

Kriya: cleansing technique, use Nauli kriya

Asana: “Ride the surge between the different levels you go through in class.  Physically, mentally & spiritually.  Move with grace towards the floor as you fall.”  Have them practice Iron Shirt Chi Gong/Panther style Kung Foo & do a lot of falling slowly & gracefully towards the floor:

fallen hero

falling utkatasana

falling standing split

falling dhanurasana

crow to navasana

fallen triangle

Practice forgiveness as you look at your yourself by falling & then having the courage to get back up again.

Meditation: Dawna Markova

“I will not die an unlived life.  I will not live in fear of falling or catching fire.  i choose to inhabit my days, to allow my living to open to me, to make me less afraid, more accesible, to loosen my heart until it becomes a wing torch, a promise.  I choose to risk my significance; to live so that which came to me as seed goes to the next as blossom and that which came to me as blossom, goes on to fruit.” 

Poem:

Reflection

by Olivia

I am looking in a mirror, 

but all I can see is me, 

trying to be

what I want to be 

instead of what I really am.

Song: Lullaby

Abundance

Reading: 

We are who we are because of the good & the bad things that happened to us.  But when we become conscious of this, we can start to shed light on our darknesses.  Karma Yoga, the yoga of service, can be thought as action & reaction.  Vedanta: Voice of Freedom;” Man’s character is made from the impressions left upon us from both pain and pleasure.”  -Swami Vivekananda.  Tonight the glass is half full, not half empty, in fact is all the way full and maybe as we start to heat up and turn on our breath, movement, voices, hand gestures and prayers, we can begin to feel that cup start to overflow.  

Mudra: Kurbera Mudra,  thumb, index & middle finger touch.

Pranayama: Om with mouth closed eyes covered, releases seratonin, metabolism, thyroid stimulating

Chant: Abundance prayer: “Om shrim maha lakshmiyei swaha. Phonetically, it's Om shreem ma-hah lahk-sh-mee-yea sva-ah. 

Mantra: “My cup is half full”

Asana:  

Core

Sun A with upper body strengtheners

Sun B building a fun & deep flow

Mantra: (“My cup is full”)

Backbends

Hip openers

Inversions

Twists

Pranayama:  Om with wide open arms x 3

Reading: “Bhakti (the yoga of love or devotion) says have faith, while Jnana (the yoga of knowledge) says question everything.  Raja (the yoga of meditation) says control your mind, while Jnana says the controller is that which you are trying to control.  Bhakti says pray, serve, and surrender to God, while Jnana says prayer and ritual can strengthen separation-that we must see instead that we are already one with God.  There is no path to the truth, truth and spirit are living things, the limbs of yoga can serve as practices and tools to use on our journey.” -Ganga White

Meditation:

Poem: Kabir

“Breath in that word out of which the whole Milky Way has come!

That word is your teacher; I heard that sound, and I am its disciple.

How many are there alive who have taken in its meaning?

Listen student, hold to that word!  Do it!

All the old texts and holy poems shout about it, but no one grasps how mysterious the word is!  

The father gets up from supper and walks out when he hears it.

The ascetic returns to love when he hears it.

The Six Great Systems keep laying it all out.

The animal of renunciation drives toward that word.

The world with all its elephants and microbes has jumped out of that word.

Inside the word everything is full of light.

Kabir says: True, But who knows where the word came from in the first place?”

Song to Sing: Kabir’s Song by Snatum Kaur

Letting Go

Bring to class: Ganesh statue, incense, poems, mantra, leaves for students to write what no longer serves them on & a couple of sharpies

Setting the tone/theme:

The full moon is a great time to release stale energy that is no longer serving you and as we release, we make space for new opportunities to open up for us.  “If you set intentions, the full Moon is a time when you begin to make out the path, and can take an exhilarating step forward. It is both a culmination and a time to act on something you've imagined. In the act of doing, you have brought an idea into reality, and made magic.”  In yoga, our mats serve as a mirror to us, reflecting back our fears.  Whether its fear of letting go, fear of moving forward, fear of not being enough, or whatever, we recognize it through our yoga practice.  When we are in a tough pose, or an easy pose, we can take a peek into our mind & notice how we handle the situation.  If it is an unhealthy pattern that we discover we can learn to breath through it and handle the situation with grace & compassion.  The good news is, that the mirror goes both ways and as we practice this on our mats, it automatically reflects back into our lives.  So for tonight, see if you can practice letting go, you have nothing to lose, & see where it takes you.  

Chant: OM

Asana:

Warm-up, Sun A's, Sun B's with lots of releasing poses, lotus mudra in poses like Navasana, Crescent, Warrior I & Warrior III.  Keep bringing the mind to attention & what its doing, keep bringing up the intention to let go.

Chant:

Jai Ganesha

Ganesha Sharanam

or Om Gum Ganapataya Namaho

Asana: Finish with Lots of Backbends (5 round of bridge/Wheel/Scorpion for more advanced students).  Warm-down

Meditation:

Poem:

LETTING GO TAKES LOVE
To let go does not mean to stop caring,
   it means I can't do it for someone else.
To let go is not to cut myself off,
   it's the realization I can't control another.
To let go is not to enable,
   but allow learning from natural consequences.
To let go is to admit powerlessness, which means
   the outcome is not in my hands.
To let go is not to try to change or blame another,
   it's to make the most of myself.
To let go is not to care for,
   but to care about.
To let go is not to fix,
   but to be supportive.
To let go is not to judge,
   but to allow another to be a human being.
To let go is not to be in the middle arranging all the outcomes,
   but to allow others to affect their destinies.
To let go is not to be protective,
   it's to permit another to face reality.
To let go is not to deny,
   but to accept.
To let go is not to nag, scold or argue,
   but instead to search out my own shortcomings and correct them.
To let go is not to adjust everything to my desires,
   but to take each day as it comes and cherish myself in it.
To let go is not to criticize or regulate anybody,
   but to try to become what I dream I can be.
To let go is not to regret the past,
   but to grow and live for the future.

To let go is to fear less and love more
       and
To let go and to let God, is to find peace !
Remember: The time to love is short
 ------ author unknown

Detachment

Setting the tone/theme:

The universe conserves the laws of opposites.  Our thoughts, our words our actions all contribute to this change.  Positive attracts positive & negative attracts negative.  The energy that you share with the universe matters.  There is a flux to everything in life, so things are always naturally transitioning between one opposite to the other until that part of us arrives at an equilibrium.  

Tonight’s practice is dedicated to detachment.  Change happens within every moment & that change is not always perceived as good by us.  But, all is perfect in god’s eyes and so we, even with our perceived flaws, are also perfect.  Perfect meaning we are whole, meaning we are part of it, part of the universe and therefore, part of God.  

abhyasa vairagyabhyam tannirodhah / tada drastu svarupe 'vastanam 

“The fluctuations of the mind are restrained through practice and non-attachment... Then the seer abides in his true nature.”

Patanjali's Yoga Sutras: Book 1, Sutra 12 / Book 1, Sutra 3

Chant: 

AUM MANE PADME OM - “Behold to the jewel in the lotus”

Mudra: lotus flower

Pranayama: Connect breath to movement through lotus pranayama

Asana:

5 x Sun A

5 x Sun B with option for crow to headstand, build the Sun B up

1 - low lunge to high lunge, 5 breaths each

2 - Add going back to one-legged forward bend twisting to wide-legged prasaritta

3 - yogis squat to prone frog

4- half pidgeon to runner’s lunge 

5- Hanumanasana to log pile, lotus “pick it up”

Backbends - wheel x5 

Handstands x8

Warm down-plow, shoulder stand, twists

Meditation:

“the true essence of detachment brings us not to the barrenness of the desert   we fear so much, but to the calm undisturbed waters in the deep that neither moans nor retreats from the fast changing currents at the surface.  

Detachment is a steady tree in the middle of a roaring storm, it is an anchor that keeps us safe and secure from the might of the crashing waves.   It guides us as we journey forth to our destinations, like the sun whose brightness never fails to shine upon us wherever we may be. It allows us to weep, yet gives us also the freedom to rejoice, trusting everything will be just fine.

Detachment is after all, not a detachment from the people and things we value the most, but a detachment from our own fears, from the fear of losing the ones we truly love.  

If we can just begin to understand, if we can just believe that God stands with us, that God provides everything we need, that God is not selfish nor covetuous of our desires and happiness, maybe we can trust that our joy will not be taken away from us without a deeper purpose nor will it be taken away from us forever.   If we can just believe that God is everywhere, and that God is in all things, maybe we can be assured that all things we hold dearly lay safely upon His hands.   Maybe we’d be comforted for we know that God is only a prayer a way, and hence, so are all things in whom He dwells.

Detachment therefore is not about being deprived of the good, but of being free from our burdens.  Detachment is not about letting go but of holding on so fervently and confidently, believing that no wind or storm can ever take away that which you have loved.   Detachment is not about our brokenness, but of our wholeness, of being able to protect and keep our joy whatever the external circumstances may be. 

Concentration (Dharana)

• Reading:  Set the tone of Dharana by doing a gazing inwards practice with them in  the original sitting asana.  Have them roll their eyes back into their head & then look donw their spinal column (like snorkeling when you look down below the surface of the water).  On the inhale, have them picture a light rising up the spinal column like temperature rising on a thermometer. On their exhale have them bring the light bakc down into the base of their spine.

• Pranayama & Chant: Khapalabhati breath to Om with Gyan mudra: thumb and index finger touch in circle, other fingers splayed

• Asana:
• Core

• Sun A x5 with core & upper body strength

• Sun B x5 - focus on concentration, mudra with thumb & index finger touching, fingers curled in

1. Crescent, WI, pyramid, triangle & reverse triangle (forward bends & twists)
2. WII, reverse, extended triangle, arda & reverse arda (hip openers & twists)
3. WII, star, pashimottanasana, head stand (forward bends & inversions)
4. Backbends, hip openers & arm balance
5. Mandala, lotus & core spins

• Back bends, plow & spinal twists, fish with Hakini mudra

• Meditation:

        Physical practice is over, focus on the here & now.  Soften everything into the mat.  Let go of your practice & your physical body.  

        Ripples of the mind are lassoed into a giant wave.  Takes all of the energy going out into the world in the form of thoughts and funnel it into one stream of consciousness & shine that flashlight of consciousness onto the mind and watch & wait to see what happens, like you are window shopping.  Content not to get too involved, yet interested.

       When all the desires spiraling around in our consciousness weave together, anchoring lightly on one object, we enter the sweet state of dharana. Everything settles inside and we aren’t fidgeting or jumping away from where we are. There is a sense of fulfillment and contentment. It is the state of missing nothing, the state of yoga.

      Concentration or dharana doesn’t come through force, it comes when we take what is in front of us and soak it up gradually and fully, like a sponge. It is the result of falling in love with the present moment & loving what is before you and seeing it as it is. It requires having the willingness to look at one thing and trust it is enough.

• Close with Om with Hakini mudra

Transition

Introduction to set the theme:

Transition, full moon, significance of letting go of the old to make space for the new.  We are always in a state of flux; physically, mentally & spiritually.  In the physical body, about how every 7 years, we get entirely new cells, a new you, so why do we keep looking the same & holding as a cell’s memory, the same condition?  DNA.  Mentally, we are continually learning new things & forgetting the old, creating new thought patterns/neural pathways and letting old ones die out.  Spiritually, we are always growing and expanding.

Pranayama, Mudra & Chanting:

Begin with lotus mudra, seed/source to blossom/energy.  Lotus Pranayama - talk about the subtlety of the breath, its constant and rhythmic pattern & how it exemplifies the consciousness of the mind, its always there, unchanging & without any need for thought.  lotus mudra twists left & right.  OM with lotus mudra.

Asana:

Lotus navasana & through Sun A.  (Up dog & down dog are strenuous, but in the transition, the focus on the body seems to disappear as you flow through space and time.  become absorbed in the flow of movement, realize that you are & then let that inspire you to step more into that higher self.

Enforce that transition are fluid, mindful and pure.  Transition from slow & build to Surya Namaskarums A & B, a lot of movement & talk about the significance to mala (one string (breath) connects each bead (asana) and how it is cyclical).  In a flow, we are totally authentic & pure.  Continually surrendering to a steady breath.  WI, Crescent, Camel with lotus mudra)

chant after Sun B’s”

From samasdhittihi from last Sun B with a lotus mudra, “om mane padme aum.” Behold to the jewel in the lotus, where infinite potential lies, where letting go allows you to open up to your highest potential, bask in the emptiness, this full moon is an opportunity to let go, and watch that energy that no longer serves you disappear with the moon in the next few weeks.

floorasana:

Backbends - Bow Pose (left & right), wheel

Hip Openers

Arm balances - dolphin/pinchamyrasana (scorpion)

Meditation:

Transition to Savasana: Asanas flow together and are connected by breath.  Your practice is more powerful when you are present not only during the asanas, but also during transitions.  Just like the transition matters in asana practice, so too does it matter in meditation.  Transitions are like the darkness in between the stars, they make the bright moments stand out for us.  Light/Dark, Sun/Moon, full moon/new moon, left/right, male/female, conserving/consuming, Up/Down, fire/water, energy/particle, formless/form, without thoughts/with thoughts are all contrasts.  There is a flux to everything in life, and it makes for good contrast.  Without contrasts, we would not appreciate the beauty in life. 

Get comfortable, detach from body, watch mind, detach without effort.  Surrender to NOT KNOWING.  

1. J. Krishnamurti - “To find out what us truth there must be great love a a deep awareness of man’s relationship to all things - which means that the one is not concerned with one’s own progress & achievements.  The SEARCH for truth is true religion. the search for truth gives an explosive creativeness to the mind, which is true revolution, because in this search the mind is uncontaminated by edicts & sanctions of society.  Being free of all that, we are able to find out what is true from moment to moment that creates a new culture of truth.”

    B.  Kabir - I said to the wanting creature inside me: what is this river you want to cross?      There are no travelers on this river road & no road.  Do you see anyone moving about on that bank, or resting?  There is no river at all, no boat and no bank, no ford & there is no body and no mind.  Do you believe there is some place that will make your soul less thirsty?  In that great absence, you will find nothing.  Be strong then and enter into your own body, there you will have a solid place for your feet.  Think about it carefully.  Don’t go off somewhere else.

Kabir says this: Just throw away all thoughts of imaginary things and stand firm in that which you are.

Impermanence

Start with Pema Chodron to set the theme while they are in a relaxing pose:

"Nothing is static/fixes, all that is fleeting and impermanent is the first mark of existence.  It is the ordinary state of affairs.  Everything is a process.  Everything, every tree, every blade of grass, all the animals, insects, human beings, buildings, the animate and the inanimate is always changing, moment to moment."

Pranayama activating kundalini & with Sufi grinds, finish with 3 rounds of Om

Asana:

-Sun A x 5 with backbends from Tadasana & toes touching head from updog

-5x Sun B

1) Butterfly Flow: Mudra bend, crouching eagle to low lunge with a twist, cresent, reverse warrior, WII, extended side angle, reverse triangle, triangle, twisted triangle, star with backbend, temple and backwards.

2) Twisted Flow: Mudra bend, crouching eagle to arda chandrasana, leg out to the side, chaprasana, twisted half moon, step back into twisted lunge, vashitsthasana, step forward & up into crescent lung. Otherside

3) Hip Openers: Mudra bend, crouching eagle to twisted lunge, reverse birds of paradise, extended side angle with a bind, birds of paradise, runners lunge, 1/2 pidgeon-hold a long time. Other side.

4) & 5) Mandala Flow: Mudra bend, crouching eagle, WII, reverse with an exclamation, temple pulse, prasaritta with option for headstand, hip opener with option for arm balance, extended side angle to the back, WII with reverse & exclamation, temple pulse, prasaritta with option to bind into half moon on right side, vinyasa, right side 2xs, left side 2xs

-Warm down with plow, shoulder stand, fish pose & spinal twist

Meditation: Re-read Pema Chodron & talk about the fluctuations in life & relate them to fluctuations in the mind.  Draw their attention to their mind.  Sing “Answer” from Sarah McLachlin.

Give & Take

Set the theme while they are in Supta Badonkonasana, Child's Pose, Savasana or Prone Savasana

     To everything in life there is a balance of opposites.  Nature consistently fluctuates.  Within a year, we have the cycle of the four seasons. Within a day we have the seasons too: morning (spring), mid day (summer), afternoon (fall) and night time (winter) but we also have light and dark, night and day, sun and moon, unless you live at the poles.  We also have opposing energies like male and female, yin and yang,  form and formless, light and dark, left and right, right and wrong, up and down and tonight’s theme: give and take.  Between it is important to understand that in these opposites there is no good or bad, they are just different forms of the same thing, different seasons. 

     How many times have you given expecting something in return?  On a deeply unconscious level, many of us give to get.  Embarrassing as it may be, when we shine light on this, we can begin to change it.  We create our own reality through the awakened and unawakened parts of our conscious and unconscious.

     Giving to get often leads to disappointment when our expectations are not fully met.  We project our expectations onto what we might recieve in return for what we give and if it is not enough or if it is more than we thought, we are taken aback by it, right? And that is because it is not what we expected and so trying to control something so unpredictable is a waste of your time and energy.  

     The universe/God/Reality is so much bigger and more powerful than we could ever imagine.  So why project our limited viewpoints into our experience here on earth?  When you drop the limitations on what you receive from the universe, you open yourself up to a limitless amount of possibilities.  And because our yoga practice is a simulation of life, practicing humility on your mat by giving with absolutely no expectations for return will come naturally to you off your mat & open you up to your fullest potential.  

     On your mat, you can practice humility by staying completely present.  Have you ever heard the phrase, let go and let God?  Well, that’s what we are after tonight.

Pranayama with Anjali Mudra opening arms wide and bringing them back to heart center.  Chanting Om

Mantra: "I give and receive with my whole heart expecting nothing."

Asana: focus on heart chakra (Anahata)

Have them focus on inhaling to receive & exhaling to give their intention, whether its love, compassion or whatever they like.

Use lots of heart openers, another word for heart in sanskrit is hrid, hri = to give and d = to receive.

Core

5 x Sun A

Core

5 x Sun B 

1. Crescent: Dancing Warrior to reverse warrior to extanded side angle to half moon to chaprasana.
2. Warrior I to side plank with big toe hold to forearm plank to elbow touches. so side plank.
3. Warrior II to bound warrior to birds of paradise to crescent to prayer twist to reverse birds of paradise.
4. Warrior III to Star to prasaritta to tripod headstand 
5. Warrior I to hip openers

Sun C to Backbends

Core

Twists

Warm-down

Meditation:

Poem:

“Yoga of the Heart”:

When I want to reconnect

With the infinite wonder of the universe

And remember

That I’m an integral part

Of that infinite wonder,

I often just relax and think

About the infinite wonder of my heart

And the way it pumps nourishment

From the air we breathe

Throughout our wondrous bodies.

How can anyone doubt

That body and spirit and universe

Are one

When we can feel

The awesome unfathomableness

Of the heart

In all its physical and spiritual wonder

Embracing, dancing with the breath

Every moment of our lives?" -Unknown

Healing

You can use many techniques to access this theme:

Start students in a restful pose like child's pose, supta badokonasana, savasana, prone savasana

"Introduce the theme of healing:  Healing takes place on many levels whether they be physical, mental or spiritual.  On the physical level we may or may not be able to measure healing but we can sense, feel or see the change happen.  On a mental level, we must balance the mental capacities with positive constructive thoughts and feelings.  On a spiritual level, we must find and maintain our thirst for connection to the ONE.  Balancing all three levels requires acute awareness of one's Self.  Tonight we will shed light on healing as it relates to all three levels and will use many tools to access this possibility..."

Reading:

“True Meditation give us, as it were, wings for flight to a higher realm and thus detaches us from terrestrial fetters.” -Healing Meditations - Swami Paramananda (S.P.)

Pranayama: Kabalabhati (cleansing) in Hero’s pose

“O Thou infinite, effulgent Sun!

Purify my heart, my minds and all me feelings,

So that Thy Light may shine through me 

- through my whole being - 

even through my body.” - S.P.

Chant:

Om Shree Dhanvantre Namaha (Healing) x 20

Quotes for during class:

“A cheerful heart causeth good healing, but a broken spirit drieth up the bones.”  Let us remember this. - S.P.

“That infinite, absolute Being indeed is below, above, behind, right and left.  It is indeed all this.  He who sees this does not see death, nor illness, nor pain; he who sees this sees everything and obtains everything everywhere.” - S.P.

“Where the light shines, there is no darkness and no shadow.” -S.P.

Asana: 

Core

Sun A's with core & upper body work

Sun B's lots of twisting for purification: cresent, WI & WII flows

Paschimotonassana - Forward Fold

Hip Openers

Warm-down

Spinal Twist

Meditation on Light:

-Inward gazing up & down the spine with light.  Imagine inhaling light up the spine like a temperature rising on an inhale.  On your exhale imagine the temperature drops and the lights falls back down to the base of your spine.

Chanting:

“My body is full of light, 

My mind is full of light,

My heart is full of light, 

My hands, my feet & all my senses are filled with light,

There is no room for darkness within me or without,

Let us keep ourselves filled with divine radiance at all hours of day & night.” - H.M. 

Reiki visualization with white, green, pink and gold lights individually & in this order.  Pull them individually into the crown of your head, into your lungs and dripping down the arms and legs and feel the light radiating out through your fingers and toes. White lights intention is purity, green is healing, pink is unconditional love and gold is for protection.  Talk about the intentions a little as your do the exercise with your students and incorporate it into having the light washing around in them.  After each light is pulled through let them bask in the light for a couple of breaths.

Savasana at least 10 minutes, upwards of 30 minutes would be even better.

Quotes for Meditation:

Multitudes came to Jesus & yet only a few were made whole.  To this Jesus said “As ye believe, so be it unto you.” - S.P.

“O Lord, not I, but Thou!

Help me to realize that Thou art the whole and I am but a part.

Thou art the First Cause-

Thou art my all.

Make me like unto Thy echo,

Make me like unto Thy echo,

That I may live and move and do all things as Thou dost guide me from within.

not I, but Thou, always-first and last.” -H.M. 

Sing to your student: “Angel” (If you think it best not to sing, just play the song & adjust them in savasana. maybe use good smelling oils like lavender to rub on their third eye.)  Use therapeutic touch.