Walk On Air (Sun & Moon Mix) by Holy Ghost After Sunrise by Sergio Mendes Let’s Get It On (Step Remix) by Marvin Gaye Apple Tree by Erykah Badu Soul Shakedown Party by Bob Marley & The Wailers Steppin’ Out by Steel Pulse Ain’t No Half Steppin’ by Big Daddy Kane 2 Step remix by DJ Unk, T-Pain, Jim Jones & E-40 Yes, Yes Y’all by Sergio Mendes (ft. Black Thought, Chali2na, DebiNova & Will.I.Am) Makambo by Geoffrey Oryema Humme Hum by Mirabai Ceiba
Simulates the pituitary to create balance between the parasympathetic and sympathetic nervous systems.
Makes the body flexible and strengthens the chest muscles and stimulates the lymph nodes in that area.
Balances the parathyroid gland and stimulates weight loss.
Balances Prana & Apana and sets the navel point, the seat of your inner power.
Humme Hum Tumme Tum Wahe Guru I am thine in mine myself Wahe Guru *I am you, in the core of my own being. Yahoo.
Recognize that the other person is you. *You can find harmony between opposites. *We have a shared essence beyond our physical selves. *We can reconnect to the essence and experience oneness in the moment, within ourselves, with others, with the universe.
Saudade Sentimentos It’s Just The Wind Tango Improvisado Tomorrow Today Everything Remains The Sky Below Past Perfect Either/Or Fade To Black Puerto Oscura
4 Part Cycle: 1. In and out with the nose. 2. In and out with the mouth (with a gentle rounded mouth). 3. In with the nose; Out with the mouth. 4. In with the mouth; Out with the nose. 5. Start at segment #1. Repeat. Relax into a rhythm. Mentally use the mantra Sa Ta Na Ma to keep all breath segments equal length. Concentrate on the mantra. If you lose track, start at segment #1 again. Relax.
“Sat Narayan” Meditation To Reclaim Your Peaceful Presence.
Go with the flow. Allow the currents of your thoughts ebb and flow with your breath. Feel your love flow. Fill every nook and cranny of your being with your inhale and then on the exhale, relax into your inner peace. You can go back again and again to that place inside you that showers you with love, your inner “love shack”. That place inside you that is safe and peaceful. That space inside from which your whole life flows sweetly.
The more you are able to relax into a state of inner calmness and stillness, the more you can project outwardly: peace, love, and happiness.
Mudra: Hands are resting on knees or lap. Thumbs and index fingers touch.
Posture: Sit with a straight spine.
Breath and Eye Focus: Eyes 1/10th open looking at tip of nose or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you vocalize.
Mantra (included all 4 lines as one repetition):
Sat Narayan, Wahe Guru (Sut Na-Rye-Yan, Waaa-Hey Garooo) Meaning: Support & Wisdom
Hari Narayan Sat Nam (Ha-Ree Na-Rye-Yan, Sut-uh naaamm) Meaning: Creativity & Genuineness
Sat Narayan Wahe Guru
Hari Narayan Sat Nam
Directions:
Vocalize along with this recording by Ajeet Kaur, which is my favorite version of the mantra. Put your heart into it! You will find yourself singing it all through the day.
When the meditation has finished, powerfully and deeply inhale while raising arms above your head, and hold for 10-15 seconds. Powerfully and deeply exhale. Repeat inhale-hold-exhale once more with raised arms. Then lower your arms to your lap/knees and sit quietly. Feel the vibrations of the mantra in you and around you.
Meditate 1-11 minutes.
May you be bolstered by the vibration of this meditation and granted its strength always!
A few years ago, I taught teen yoga workshops for the library. They were a lot of fun and I really enjoyed sharing them with the community through the library. One of the best things, is that all programs through the library are open and accessible to all and are free of charge for the participants.
Fast forward to now. The teen librarian shared my name with the adult programming coordinator and voilà! through a generous self-help grant, I am now offering my Groove & Flow series through their online event portal (search for yoga in calendar). Here is the link to my online yoga video-library. Along with my classes, the library has been able to bring a fabulous online Qigong program with Dr. Ming Wu and Dr. Wei Li. Here is the link for the online Qigong video-library.
I skimmed though the library’s yoga book selection and created a list of books that I thought would compliment my teaching. Of course, there are so many yoga books available, so my list is just a snap shot of some. This list does not include children’s books (here’s are two good blog posts I wrote “My Top 20 Books About Yoga For Kids” and “21 Mindfulness and Yoga Books and card Decks For Kids”)
Accessible yoga: poses and practices for every body by Jivana Heyman
Adaptive yoga moves any body by Mindy Eisenberg
Autumn winter spring summer by Sandra Sabatini, Silvia Mori
Chair yoga for seniors: stretches and poses that you can do sitting down at home by Lynn Lehmkuhl
Chair yoga: seated exercises for health and wellbeing by Edeltraud Rohnfeld
Chair yoga: sit, stretch, and strengthen your way to a happier, healthier you by Kristin McGee Gentle yoga : a guide to low-impact exercise by Lorna Bell and Eudora Seyfer
K.I.S.S. guide to yoga by Shakta Kaur Khalsa
Lilias! yoga gets better with age by Lilias Folan
Relax into yoga for seniors : a six-week program for strength, balance, flexibility, and pain relief by Kimberly Carson, MPH, E-RYT; Carol Krucoff, E-RYT
Relax into yoga for chronic pain: an eight-week mindful yoga workbook for finding relief and resilience by Jim Carson, PhD, Kimberly Carson, MPH, C-IAYT, Carol Krucoff, C-IAYT
Restore and rebalance : yoga for deep relaxation by Judith Hanson Lasater, PhD, PT
Yoga for body, breath, and mind : a guide for personal reintegration by A.G. Mohan
Yoga for healthy aging : a guide to lifelong well-being by Baxter Bell, MD, Nina Zolotow
Yoga for women by Shakta Kaur Khalsa
Yoga for women : wellness and vitality at every stage of life by Shakta Khalsa
Yoga for osteoporosis : the complete guide by Loren Fishman, Ellen Saltonstall
Yoga in bed : awaken body, mind & spirit in fifteen minutes by Naomi Sophia Call
This is Kundalini yoga done my way. This is the set or kriya called the 4 U’s. They are for you! Through stillness, your Prana or life force is invigorated.
The full set would be 11 minutes for each pose with an 11 minute Savasana. In this video, each pose is 5 minutes, hence a 5 min total relaxation at the end.
The 4 U’s
The 4 U’s: Pose Adaptations
Here is the video for you to follow. Please enjoy this amazing set. Once in your position, do not move. Let the energy circulate itself.
Mindful Tots: Animal Antics…Focus and fun for little ones
This sweet, bright and boldly illustrated board book is a winner in bringing accessible mindfulness to the very young. The dialogue is simple to follow and encourages imaginative play to create a sense of happiness and focus. I found it to be an excellent warm up for tots yoga which led into some wild animal antics of our own. In this day, it transferred very easily as an online activity that I was able to share with my granddaughter,too. I love the straight forward approach using movement and imagination to bring mindfulness and fun to little ones.
Niños Mindful: Rest & Relax/Descansa y relájate
Mindful Tots: Rest & Relax…Sleepy time for little ones
Rituals make bedtime fun and productive. Following a simple routine of relaxing the body, mind and energy patterns can help tots settle down and get ready for sleep. I especially love the bi-lingual version of this story. The simple rhymes in both English and Spanish will assist all children to appreciate diversity and can plant the seeds for a broader worldwide view for peace, love and happiness for all. Three cheers! The illustrations by Rocio Alejandro are so adorable and the children just emanate sensitivity, cooperation and inclusion. Highly recommend!
Thank you to Whitney Stewart for sending me copies of these books. All opinions expressed are my own.
Practice the Woman’s Set to feel empowered, strong and confident. If you want to feel like Superwoman, try The Woman’s Set one morning… even better, practice it daily over the course of a week (or 40 days even!) and see for yourself. This set keep will keep us young, vital and radiant and builds courage and grace.
Kundalini Kriya’s are little prescriptions for the mind, body and soul. Each one is unique and offers such a wide variety of movement, breath and meditation that they are wholly accessible to everybody. I am enamored, to say the least. I feel that the combination of movement, breath and meditation are acupressure from the inside out. With this yoga you can heal yourself.
I love my background in Hatha yoga and cannot thank my dearest teacher Barbara Benagh for instilling in me the love of bodily focus and alignment, but the general flow yoga classes just bore me to tears. It’s like everyone is on repeat. Same old every single time with just a different “affirmation” being preached at me with the same old poses which are never taught. I am so happy to have stumbled onto Kundalini since it has given me an avenue to be different. I am not a Sikh nor a certified Kundalini teacher, but I get it and I can give it. I can give it in my way, with house music in the back ground, by adding dance and by offering people the chance to let go of what they think yoga is and experience something new-something different.
Thank you deeply to the birthday boy (August 26th), Yogi Bhajan for sharing the beautiful art of Kundalini with the world!
I am an Aquarian teacher.
¡Olé Namaste!
~Remember to always be dancing!
Rock Pose. Sit on heels or in chair, palms on thighs or hands relaxed in lap, spine straight. Relax meditatively in this position. 1-3 minutes.
Life Nerve Stretch. Extend both legs straight out in front. Grab the big toe(s) in finger-lock. Inhale, lengthen the spine. Exhale, bend forward bringing chest to thighs, and nose to knees. Avoid leading with the head. Long deep Breathing. 1-3 minutes.
Camel Pose. Long, deep breathing. 1-3 minutes. This exercise adjusts the reproductive organs.
Shoulder Stand. Long, deep breathing. 1-3 minutes. This exercise releases pressure on all of the organs and stimulates the thyroid gland.
Archer Pose. Start with right foot forward so that the feet are 2-3 feet apart. The right toes face forward while the left foot comes to a 45 degree angle, with the heel back and the toes forward. The left leg stays straight and strong as the right knee bends until the thigh is almost parallel to the ground (do not let the knee go beyond the toes); tuck the tailbone. Curl the fingers of both hands onto the palms, thumbs pulled back. As if pulling back a bow and arrow, lift the right arm up, extended forward parallel to the ground, over the right knee. The left arm, bent at the elbow, pulls back until the fist is at the left shoulder. Pull Neck Lock. chin in, chest out. Feel this stretch across the chest. Eyes stare beyond the thumb to Infinity. Practice for 1-5 minutes on each side. *Please note: In the standing picture, with my left foot forward, I note my right arm should be higher up. In the seated pose, you should push forward a bit towards the extended knee, which is not evident in the photos.
Child’s Pose. Palms face up by feet. Totally relax. 1-3 minutes.
Bow Pose. Long Deep Breathing. In chair (or on floor) you can try the one handed version. Stretch up with the extended arm to increase the stretch. 1-3 minutes.
Locust Pose. Still on the stomach, feet together, with the chin on the ground, place the fists under the hips where the hips and thighs join. Raise the legs up, and the back of the thighs to keep the legs together. Long Deep Breathing. 1-3 minutes. *I am not sure this is the best chair representation for this pose, but it did allow for a light-opening stretch for the back of the leg.
Cow Pose. Do not scrunch the neck. Open the heart and raise the chin as far as you can without collapsing the neck. Hold with long, deep breathing. 1-3 minutes.
Cat Pose. Press chin into chest; arch up like an angry cat. Hold with long, deep breathing. 1-3 minutes.
Stretch Pose. Lie on the back with the feet together, toes pointed. Flatten the lower back. Place hands palms down over the thighs, pointing toward the toes. Lift the head up, apply Neck Lock and look at the toes. Lift the feet up 6 inches and begin Breath of Fire for 1-3 minutes. In chair, raise one or two legs off the floor, out straight. If doing one leg at a time (on floor or in chair) switch at 1/2 way mark)
Corpse Pose. Relax on the back or in chair, palms facing up. 3-10 minutes.
Today’s class blends the balancing effect of Alternate Nostril Breathing with the Kriya for Polarity Balance. These two will help to bring balance to the energy channel that runs down the center of your body, the channel to allow the prana, your life force, to flow freely & energetically throughout the body.
Two main components of prana are the prana and apana vayus, or winds. Prana vayu is located in the head by the third eye and its energy pervades the chest area (like an inhale). Its flow is up and out. Apana Vayu is located by the pelvic floor and its energy pervades the lower abdomen. Its flow is down and out (like an exhale).The main channel is the Shushumna Nadi-the central energy channel that is flanked by, on the left, the Ida, female moon energy that starts at the root and ends n the left nostril and on the right, by the Pingala, masculine, sun energy that ends in the right nostril. These two nadis, criss-cross the shushumna nadi, resembling a cadusa, intersecting at each chakra.
Breathing long and deep through the right nostril will give energy.
Breathing long and deep through the left nostril bring calmness.
Breathing long and deeply through alternate nostrils simultaneously soothes, calms and energizes the whole nervous system which will revitalize you.
1 min. each
Breathe only with the left nostril.
Breathe only with the right nostril.
Breathe in with the left and out with the right.
Breathe in with the right and out with the left.
Close the right nostril, inhale deeply through the left nostril. At the end of the inhale, close the left nostril and exhale through the right. Now alternate sides, back and forth.
To End: Inhale deeply, hold the breath a few seconds, lower the hand, and exhale.
Tilted Balance: Extend through the core. Balance is the basis for health. 2 min. each side.
Demi-Squats: Inhale up; Exhale down. This exercise will put pressure on the hips, spine and the muscles along the back. 5 min.
March w/ Robot Arms: move the arms back and forth with a precise and controlled movement. The left arm should move forward as the right knee comes up. Continue alternating sides. For the final minute, increase the pace, moving powerfully. 5 min.
Wide Legged Hip Circles: Allow the entire body to move and rotate. 3 min.
Heel March: Dance on your toes. Hips move. 3 min.
Yoga Jumping Jacks: Rhythmic 3 min.
Dancing Pointer Dog: Try to kick butt. The left arm should move forward as the right foot kicks back. Continue alternating sides. 3 min.
Dancing Pointer Dog w/ Partner: Face a partner. Do same exercise but grasp hands and lift legs together on alternate sides as legs go back. 1-1/2 min.
Partner Squats: Spread legs. Hold hands facing each other. Squat in demi-knee bends, then come up. Inhale up, exhale down. 1-3 min.
Straight Line w/ Arms-Over-Shoulder Group Standing Meditation: Close eyes. Stand still. 1-5 min (play Electric Boogie). Feel the group electricity.
Seated Cross Heart Mediation: Sit in an easy meditative pose. Fold and hold the hands at heart center. (Listen to Guru Ram Das Lullaby by Bachan Kaur. Sing along in head)
Rest w/ Chakra Meditation: Lie down and rest. Meditatively sleep.
Playlist:
Ong Namo by Eeday
Breathe-Prana Apana by Ananda Yogiji f. Jaya Lakshmi
My Friend Is A Seahorse (James Priestley & Dan Berkson’s Bariz e Syntho Remix) by Kissogram
Ease My Mind (DJ Premier Mix) by Arrested Development
Below, I adapted a mindful eating exercise from John Kabat-Zinn to include the art of eating a cookie (home-made with love, of course!) for the students at Framingham High School in the SLIFE program, a program dedicated to supporting students with limited or interrupted formal education. I have spent three years cultivating mindfulness in this classroom which has included things such as chair yoga, Yoga Jenga, coloring and worksheets, group discussions about replenishing much needed personal energy supplies and of the meaning of MWE (Me+We=MWE), passing a spoonful of water around the circle or having a group moving a table with a bowl of water on it without spilling and as many crafty ways that I could come up with to share the concept of mindfulness with them. My heart has exploded repeatedly with the kindness these students have shown me by helping me with my Spanish, heart hands showing up in photos and the real clincher was when a group of them started singing along to Cameron de la Isla’s “Rosa Maria” (please, my heart, be still!). All these ways have really opened the door for them to hear me and ingest some of the mindfulness strategies and techniques I have laid out for them. All these years, the lead teacher, Hannya Lord, opened her door (and her heart) to me. Some years the class was weighted with Spanish and Portuguese speakers, other times it was not so simple but somehow, we all managed to come together and have laughs, learn how to relax, and to pay a little more attention to ourselves, our immediate surroundings and the world around us.
Holding, Seeing, and Touching:
Examine the cookie it as if you were an alien and had never seen such a thing before. What do its features look like? How does it fit in your hand? How do the ridges feel on the pads of your fingers?
Sostener, ver y tocar:
Examíname la galleta como si fueras un extraterrestre y nunca hubieras visto algo así. ¿Cómo se ven sus características? ¿Cómo encaja en tu mano? ¿Cómo se sienten las crestas en las yemas de tus dedos?
Smelling:
Hold the cookie to your nose and smell its aroma. Really get a sense of it. Does the smell arouse your senses? Does your mouth or stomach react?
Olor:
Sostén la galleta en tu nariz y huele su aroma. Realmente tener una idea de ello. ¿El olor despierta tus sentidos? ¿Su boca o estómago reaccionan?
Placing:
Take a small bite of the cookie and place it on your tongue. Just hold it there. Examine the cookie with your mouth, without chewing. How are you reacting? How does this cookie feel?
Colocación:
Toma un pequeño bocado de la galleta y colócala en tu lengua. Sólo mantenlo allí. Examina la galleta con la boca, sin masticar la. ¿Cómo estás reaccionando? ¿Cómo se siente esta galleta?
Tasting:
Take another small bite of the cookie. Notice the adjustments and placements your mouth and tongue take in order to bite this cookie. When you bite, notice the texture. Note the flavors as they release. Pause after a few chews and experience the flavor and texture in your mouth. Continue chewing and noticing. Does the taste change?
Today’s class blends the balancing effect of Alternate Nostril Breathing with the Kriya for Polarity Balance. These two will help to bring balance to the energy channel that runs down the center of your body, the channel to allow the prana, your life force, to flow freely & energetically throughout the body.
I Am Uniquely Eve 