Panther Style Kung Fu/Iron Shirt Chi Gong

Setting the theme/tone:  Moksha- permission to fall & get back up again.  Readiness & WIllingness to stand in your own truth no matter what the outcome.  To be a peaceful spiritual warrior.  

Chant: Hari Om Tatsavitur

Pranayama: Khapalabhati in yogi squat, bastrika, get strong!  Start by sitting on your heels and squeezing your heels together with your sit bones:  “feet to seat” or “root to fruit”  Prana kumbacha - retain breath as you go up into camel pose, Ustrasana, and sick the chest down as you breath lion’s breath.  Sitting in hero’s pose, Virasana, pull elbows back as you move chest forward and then reverse...exhale, start to concave your chest as you shoot your fingers straight forward fingers pressing against one another, engaging Maha bundha/body bundha.  Inhale, pull the elbows back again.  Exhale, Recha Kumkubacha - expell breath.

Asana:

5 x Sun A’s

1. Half Sun A.  Dip your chest low from Arda Uttanasana to forward fold and roll up to standing, undulate back down.

2-5)  Same as in round 1, but this time have them come from forward fold back to down dog instead of taking the vinyasa, then bring the knees down and dip chest, move through Updog without losing the chest opening, dip low for reverse chatarunga and pull back to Adho mukha svanasana, down dog, without losing the heart opening.  Much more heart opening.  Moving not mechanical, but organical. back up to samasdhittihi in reverse.

Core:  Navasana sit-ups x10.  From Ardha Navasana, inhale & open to the right with interlaced fingers behind your head, elbows wide, exhale & bring your left elbow to the right knee, inhale toes forward, exhale bring the knee back to the elbow while holding the twist x10.  Keep the knee in and twist the left elbow to the right knee, left leg is still hovering over the mat x10. Lower and lift the straight leg with arms crossed over in the diagonal, roll adductor muscles in x 10. Keep legs stable, lower and lift torso, reaching forward x 10.  Drop down to Wind-removing pose, right knee in and take a twist left, Supine Spinal twist.  Over again for the left side starting with 10 Navasana sit-ups.

5 x Sun B’s

1. Make sound effects and play with different speeds.  Super hero yoga.  Moving gracefully.  Grace is born from power.  Move from the Hara, belly center.  Bakasana, crow, to Adho Mukha Svanasana, down dog, drop knees, ashtanga pranam, roll up on all fours, roll forward to up dog, double dip chatarunga & drag back to down dog.  Downward Scorpion, Eka Padha Vakadamamukasvanasana.  Step forward into WIII, step back into Crescent lunge, Anjali Asana, kick left leg up and over right into Eagle pose, Garudasana, Flying Eagle.  Fling open into Arda Chandrasana, half moon, option for Chaprasana.  Giva squats to seated spinal twist.  Deep twist!  Seated Spinal Twist to Parsva Bakasana, Side Crow, to Chatarunga, jump into yogi squat and do Jumping Monkey all over your mat.
2. Start in Vrikshasana, Tree Pose, twist open to the opposite side, come back to center, forward fold and open into Ardha Chandrasana with tree leg, Twisted Half Moon with Vrikshasana leg, kick leg back and scoop hands to chest coming into WIII shoot fingers forward.  Stretch in opposite directions, inhale step back into Reverse Warrior, exhale WII, inhale Star, exhale horse, sexy dance, both ways, one way feels like the first time.
3. Ride the surge between levels of your practice.  Build a relationship with the ground, so you are not falling but moving with grace toward the floor.  From Utkatasana, slowly lower onto your sit bones and then back into plow pose, use your core. From Utkatasana take Crow pose, roll back and forth between Crow & Navasana.  Inhale to WI, exhale Triangle, Fallen Triangle.   Moksha- permission to fall & get back up again.  Chatarunga to Bujangasana, Sphinx, “Lion’s Breath.”  Otherside

Handstands & Backbends

Hip Openers

Savasana:

om kriyam namah

om womb, kriya is action, namah- self reflecting upon the self.  

My actions are aligned with the universe.

Quote:

“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.” - Dawna Markova