Always Be Dancing Adaptive Movement:

Yoga, Dance and Mindfulness for Every(body).

November Yoga-Snack in MS. Forzaglia’s class/Brown School, Natick, MA

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We started seated in a wide stance butterfly pose (feet not pulled in close to the body) and then relaxed over our legs. Focusing on our breath and with each exhale, allowing the breath to accumulate three fingers below the belly button (a great place to store breath energy)

Class today was centered on finding balance in the crazy holiday season. Things that were mentioned: The setting back of our clocks, which changed the amount of daylight hours, and how that can affect your mood and energy level.; Eating varied foods and eating at different times which can upset your intestinal balance; The desire for certain gifts/the wanting can be unsettling; Changes in the household when guests visit; vacation time and finally because of the colder weather less time out doors and maybe less physical activity.

All of these things can lead to unbalance and the beauty of yoga is that is a very simple way we can bring balance back into our lives. The poses, the breathing, the meditation will help us relax or energize.

Sitting up, we tucked our feet under our bottoms and sat between the two heels (big toes crossed) stretched our arms behind us and pressed our finger tips into the floor-which lifts and opens our chest and opens our hearts for a burst of energy.

Then a modified opposite nostril breathing exercise:
1. Close of the right nostril with the thumb of your right hand.
2. Breath in and out with just the left nostril; repeat but this time on the exhale imagine a murky, swampy green color leaving through your left nostril (good bye to greed and envy); repeat
3. Now let go of right nostril and close off your left nostril with the ring and pinky finger of right hand.
4. Breath in and out with just the right nostril; repeat but this time on the exhale imagine a watery red color leaving through your right nostril (good bye to anger and hate); repeat
5. Let go of both nostrils.
6. Breath in and out with both nostrils; repeat but this time on the exhale imagine a dark, smokey grey color leaving through both nostrils (good bye to the dull, foggy sleepy mind); repeat

“You should now feel light, happy and aware” “Try putting a smile on your face and just see how that makes you feel better”

Cow (inhale) moooooooo to Cat (exhale) Meoooowwwww (hands under shoulder and knees under hips)
Plank (shoulders right over wrists; strong bellies; drop tail)
Side Plank (and for challenge try tree pose leg)
Plank
Down to floor and hissing up and moving spine-Cora Pose
Repeat whole sequence and do side plank on other side
Downward Facing Dog
Walk hands back to Standing Forward Bend back to Downward Facing Dog
Standing Tree Pose-variations of arms
Star Pose to Warrior 1 (I am courageous!) to Warrior 2 (I am Brave!) to Dancing Warrior (I am amazing!) to Extended Side Angle pose (use a good in breath to start to come out of the pose and finish with an exhale). Repeat fro Star Pose and sequence on other side.

A-E-I-O-U Meditation:
Sitting cross legged; pointer finger out and using thumb to hold other fingers curled
I am happy; I am good. I am happy; I am good (Shake pointer fingers)
A-E-I-O (hands together at the belly button) ; A-E-I-O (hands together by the heart) ; A-E-I-O (hands together by the forehead); U (hands reaching up to sky).
Ha-ha-ha-ha (hands together by the forehead) ; He-he-he-he (hands together by the heart) ; Ho-ho-ho-ho (hands together at the belly button) ; Hooooooo (pronounced “who” hands reaching our by the knees).


Sequence:
2 times out loud
2 times whisper
2 times in head (continue hand movements)
2 times whisper
2 times out loud

Namaste! Ole!
Eve

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Author: alwaysbedancing

Always Be Dancing Adaptive Movement: Yoga, Dance and Mindfulness for Every(body). I am committed to inclusion. I bring inclusion to school communities, fitness professionals, Pt's/OT's, yoga studios and every(body) in between through classes, workshops, professional development seminars, public speaking, and guest blogging. I can create a program specific to your needs.

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