Class on Presence

Setting the theme/tone:  Have them in Supta Badokonasana

We can talk about presence from the perspective of the individual as the texture or feel of the soul, we can talk about from the perspective of a group of individuals as the subtle group energy or ethos and we can also talk about the presence from the perspective of a place as atmosphere.  

Tonight’s theme is presence and is highly dependent on first being truthful with your Self.  When we are able to rest in our own true nature and not let the noisy, confusing world persuade you otherwise, you stand firmly in your own true power.  You represent an unwavering warrior for truth and peace.  

To find out what you are you begin to chip away at what you are not by asking your Self the tough questions.... what am I not?   who has ultimate power over me?  what is my purpose?  You can watch your mind as you move through tonight’s vinyasa to learn about your Self from an unbiased perspective.  Tonight, lets aim to take get curious, find our true Self, stand firm in that power which we already are and be a warrior for truth.

Class:

First Chakra: Body Bundha flow - Start in Virasana (Hero’s Pose) hold thumb to pinky fingers,  all fingers curled inward (Balancing Mudra). 

Asana:

• Second Chakra: Core from Supta Badokonasana: do at least 3 different core sets, with side waste in at least one.  Also, you can do one whole side then the other or alternate sides.  Finish up with twists and talk about how core & twists balance each other out.
• From Sphinx pose... drishti gaze through third eye, seed of intuition, home of truth and take lion’s breath (pranayama) for 10 rounds.
• 5 Rounds Sun A:  1) lots of detail, stay at least 5 breaths in each pose 2) No details, give English & then Sanskrit names for poses 3) Just breath 4 & 5) On their own
• 5 Rounds Sun B: 

1. ALL RIGHT SIDE.....Work lower body...hold Anjali Asana (Crescent), Viravadrasana I (Warrior I) & Viravadrasana II (Warrior II), Horse Pose splash open to the back into Warrior II facing the back of the room for 5 breaths then Reverse and Utthita Parsvokonasana (Extended Side Angle) for 5 breaths.  Start on right side facing the back of the room with Flow #2...
2.   Work upper body... Double Dip Chatarunga, Viravadrasana III (Warrior III) to Arda Chandrasana (Half Moon) to Chaprasana to Standing Splits, Reverse Warrior to Star Pose to Flow #3... 
3. Stretch upper & lower body...Prasaritta with shoulder openers, then regular Prasaritta with an option for a handstand or headstand or arm balance (play time)...  DO THE WHOLE THING OVER AGAIN ON THE LEFT SIDE
4. Hip openers... Dandasana (High Plank) to (Vasisthasana) Side Plank with Tree leg on right side, Dandasana with tree leg, Chatarunga with Tree leg, Irdva Mukha Svanasana (Upward Facing Dog) with tree leg, let go of the tree leg when they pull back to Adho Mukha Svanasana (Downward Facing Dog), right leg high to Crescent swing left leg up and over for Garudasana (Eagle Pose) to Arda Chandrasana again, Giva squats, Rock the baby, Astavakrasana (Eight Angle Pose).  Finish this round in Down Dog and take them down to the belly into Superman’s Pose

• From Superman pose, take Floor bow and roll to left and right then stop in center, come back to Superman and chant Sat Nam “Truth” while rocking forward & backward.

Meditation:  Satya or truth is one part of the 8-limbed yogic path written by Patanjali, the father of Yoga.  The bible also talk about truth New Testament says “Live in truth and the truth shall set you free.”   From all different religious and spiritual paths, truth is said to free you from suffering and fears, while connecting you to your true Self and ultimately God.  Ultimately the mind and its pesky thoughts keep us from seeing our truth.  Yoga is a practice that enables us to rest in our own true nature.  Whether you are aware or not, showing up to your mat is a practice of being who you truly are and what lingers off the mat & into the world is a promise to your Self to do your best to stay there.  Being truth is not always easy, sometimes it means we see people for who they really are and friendships may fall away or evolve.  Sometimes it means we come to know in our hearts that what we do for a living is not right for us.  Its up to you what you do with what you find.  

Poem/Quote:

Blessing of Solitude

May you recognize in your life the presence, power, and light of your soul.

May you realize that you are never alone, that your soul in its brightness and belonging connects you intimately with the rhythm of the universe.

May you have the respect for your own individuality and difference.

May you realize that the shape of your soul is unique, that you have a special destiny here, that behind the facade of your life there is something beautiful, good, and eternal happening.

May you learn to see yourself with the same delight, pride, and expectation with which God sees in you every moment.

 - John O’Donohue in Anam Cara: A book of Celtic Wisdom