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.
Seated Warm-Up: Hip Circles; Spinal Flex; Twist; Lazy Neck Rolls; Butterfly; Boat…
- 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.
- 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.
- 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
- Om Zone Pt. 1 by Stephen Halpern
- Circles by Adam F
- Adi Shakti-Bhakti Mantra by Ajeet Kaur
- Om Namaha Shiva by Sheila Chandra
- Ek Ong Kar by Tina Malia
- In White Rooms (Neo Mix) by Booka Shade
- Wahe Guru by Jai-Jagdeesh
- Electric Boogie by Marcia Griffith
- Ek Ong Kar by Simrit Kar
- Guru Ram Das Lullaby by Bachan Kaur
- Humme Hum by Mirabai Ceiba
- Eterno Sol by Balwant Kaur & Gurinder Singh
I am always trying to open paths to a richer experience. When I teach yoga, I choose a contemplation and from there build the class. This week, I was inspired by something my yoga teacher talked about and I kept mulling over it for myself. Intuitive awareness. To be intuitively aware; Allowing your intuition to blossom and grow like a flower because you are aware of it and its power.
When I meditate, I see colors. I see a crunching blackness and then it gets eaten away by the vivid colors of the rainbow-like a geode kaleidoscope. Sometimes its deep and dark purple/indigo/blue; others times bright yellow and one time even pink and green-like watermelon tourmaline. I feel calm and floating when I see these colors. I am in awe and entranced yet at peace. Another student mentioned after class that she too saw colors. Her pattern is different than mine but I could totally relate. I am so inspired by her discovery that I am planning a chakra balancing class for next week and I will be interested to hear her experience with it. I see these color-visions as relating to the chakras. Each chakra is a whirling energy center along the spine and head. Each one a lotus flower that blooms and grows in each of these energy centers. Every chakra is related to a gland or glands. The ultimate goal to balance the chakras would have a profound effect on over-all health and well-being-total happiness, health and wholesomeness.
Breathing Sequence (1-3 min each) :
- Left nostril breathing only.
- Right nostril breathing only.
- Breath in left and out right only.
- Breathe in right and out left only.
- Alternate nostril breathing (In left & out right; In right & out left…)
- Breath of fire. *at end of each section, breathe in and hold for 10-30 seconds, pull up root lock; try to beam out the third eye the whole time/eyes at 3/4
- Hug Side-to-Side
- Cactus-Arm Twist
- Spinal Flex
- Life Nerve Stretch
- Butter Fly-Flaps & Hold
- Pelvic Tilts
- Pistons (Hold at end)
- Rock and Roll
- Cobra (Hold & Side Glances)
- Child’s Pose
Here is the sequence in a chair:
- Stand and dance gracefully. Arms are completely relaxed. Close eyes. Consciously release all the tension from each body part. Scan and release. Begin to sway gently. Dance gracefully with freeing, easy movements, using every body part
- Stop. Stand still and straight. Begin to gently touch every part of your body. Feel sensitive with the palms of hands.
- Lean forward and hang completely relaxed. Use a block or a chair to rest on if the floor is too far away. Gently bend your knees so your hips can be completely relaxed. Breathe normally.
- Stand carefully. Hang back slowly with arms hanging loosely by sides. Feel like you are resting on Little Bo Peeps crook. Back up along the pole and then upper back gracefully following the crook. (1 minute only)
Cross Heart Kriya With A Partner: This meditation balances the hemispheres of your brain, allows your past to become processed and released, and eliminates insecurities.
- Sit back-to-back with a partner. Spine straight and together.
- All all grudges to release as you breathe easily.
- Cross the forearms below the wrist and place them in front of the chest. Arms should be out slightly and angled a bit up towards the chest.
- Eye Focus: Look down to the tip of your nose.
- Mantra: Sa – Infinity Ta – Life Na – Death, Transformation Ma – Birth
- Process: Chant “Sa Ta Na Ma” and press the corresponding fingers to your thumb on each syllable. Chant out- loud (2 min.); chant in a loud whisper (2 min.) chant in head and continue hand movements (4 min.); chant in a loud whisper (2 min.); Chant out- loud (2 min.). Hear the chant with your third ear which is in the same location as your third eye, right in the middle of the brow.
Sa – Press thumb and index finger (brings knowledge)
Ta – Press thumb and middle finger (brings wisdom and patience)
Na – Press thumb and ring finger (brings vitality)
Ma – Press thumb and pinkie finger (brings enhanced communication)
- To Finish: Inhale and suspend breath, roll eyes up to look out third eye and become completely still.
- Relax in resting pose.
- On Namo Guru Tune-In by Shakta Kaur Khalsa
- Breathe-Prana-Apana by Ananda Yogiji f. Jaya Lakshmi
- Circles by Adam F
- Ek Ong Kar by Simrit Kaur
- Move Your Body by Marshall Jefferson
- Bah Samba (Yoruna Soul Vocal Mix) by Tired Little One
- Toast by Koffee
- Om Tar Tuttare (Red Fulka Remix) by Deva Premal & Miten
- Salala by Angelique Kidjo f. Peter Gabriel
- Ek Ong Kar Sat Nam Siri Wahe Guru by (unknown)
- Short Kirtan Kriya by Nirinjan Kaur
- Long Time Sun by Paramjeet Singh & Kaur
Quiet meditation in rock pose 3min
Life Nerve Stretch L-D-B; L/R 3min
Camel var./ Camel pose 3min
Shoulder Stand L-D-B 3min
Archer L/R 5min
Bow L-D-B 3min
Cow L-D-B 3min
Cat L-D-B 3min
Stretch B-O-F 3min
#flamenco #yoga #kundalini #dance #speedyyogini #inclusive #alwaysbedancing #alwaysbedancingflamenco #olenamaste #evecostarelli #natickma #smallbusiness #kundalinifusion #peacemoji #iameve #innerpeas #todayskriya
Breathing exercise to Reduce Anxiety: *Breathe in 10sec/Hold 10/Breathe out 10. Continue For 5min. (Can work up to 20/20/20)
*Chair (with “pass-the-present” arms)
*Low supported flat back (with “Spirit of Ecstasy” arms)
*Standing child’s pose
*Standing child’s pose (with flat back)
*Standing forward bend
*Lunge (Left foot back)
*Try one hand off, other hand, both hands
*3/4 Cobra (feel the hood)
*Extended child’s pose
*(missing) Standing flat back
*Standing forward bend
*Lunge (Right foot back)
*Try one hand off, other hand, both hands
*Side plank (in tree)
*Side plank (in tree)
Kriya for a Healthy Bowel System:
*Windmills: Exhale bend; inhale up.
*Right hand to left foot, continue 1min.
*Left hand to right foot, continue 1min.
*Left/Right alternate, pause at each foot 5sec., continue 3min.
*Left/Right alternate, pause at each foot 25sec., continue 2min.
*Left/Right, each foot hold for 2min.
*Corpse pose 2-3min.
*Side Bends. Inhale bend; exhale up. 1min.
*Twist. Inhale twist; exhale center. 1min.
Meditation for Emotional Balance:
**Drink a glass of water, for kidneys.
*Arms crosses; Hands in armpits (palms face in)
*Raise shoulders (not crunch); keep neck in line
This is a fun healthy-eating workbook that pairs beautifully when teaching youth about healthy living and mindful eating. A classroom could incorporate the activities (easily adapted for various age groups) during healthy eating month. March is National Nutrition Month and September is National Breakfast month, but I found that there are a large variety of food related “holidays” every month. I am enamored with helping kids receive the information they need to make healthy choices and this is a great book to make the learning fun and meaningful.
I was really inspired by this book and found a couple of websites that would really fill in the information. I look forward to creating a great class to include in my youth yoga program. It is recommended for preschool and school-aged children but I can adapt all this information through teens. This book is great!
Here is a website dedicated to the book http://www.doesnotgrowsayno.com. It is absolutely chock-full of very useful information!
For even more information, check out eat right. Academy of Nutrition and Dietetics National Nutrition Month® Celebration Toolkit https://www.eatright.org/food/resources/national-nutrition-month/national-nutrition-month-celebration-toolkit
The Go Yogi! Card Set: 50 Everyday Yoga Poses for Calm, Happy, Healthy Kids by Emma Hughes, illustrated by John Smisson
This is a very sweet, simple set of cards that offer a nice diverse range of characters and each card has an easy how-to-do-the-pose on the back.
One thing I really liked about the cards was the inclusion of the Sanskrit name for each pose, along with the made up English name. I really liked this because it extends the diversity of yoga past the new inception of yoga, into the ancient and historical and shares this ancient language and opens up dialogue for the deeper teachings of yoga, not just the poses, which is especially helpful when teaching teens.
Included with the cards is a booklet with some ideas on how to use the cards and jumping off points for more creative adaptation. These are a great addition to my teaching practice and my students really like them. Ms. Hughes and Mr. Smisson have successfully teamed up before in two books the promote mindfulness and yoga for children: Striker, Slow Down and Go Yogi! (book). These cards make a great complement to those books.
Six Healing Sounds: Qi Gong For Children With Lisa & Ted by Lisa Spillane
I love Qi gong! Qi gong is an ancient Chinese art of movement and breath meant to balance the body’s energy (the qi, chi or prana) in order to achieve optimal health and well-being. This book introduces children to the benefits of qi gong by helping them to connect their feelings and bodily sensations to their inner voice. Through varied exercises including connecting to self-love, resonating sounds, visualizations and affirmations, this book helps children purge themselves of negative emotions and ways of thinking and to replace them with more healthy thoughts to create a more vibrant, radiant, self-assured and calm persona.
A special shout out to for the cute, expressive illustrations. They are simple and child- like but are also richly detailed. I loved the creative mixed-media collaging effect of real objects blended with drawings.
This is a great book for infusing children’s lives with mindfulness and positive social- emotional strategies. I highly recommend it!
Yoga Girls Club: Do Yoga, Make Art, Be You by Tiffani Bryant
This is a great book for teens or those teaching teens. It is highly interactive and focuses on listening to your inner voice. There are nice descriptions of postures and plenty of activity pages that include art ideas, writing prompts and body, mind, soul activities to help sort out emotions, feelings and bodily sensations and to promote mindfulness. The black and white illustrations invite you to color them to add a splash of color to this very informative and easy to use yoga manual.
Thank you to Jessica Kingsley Publishing for sending me these books. All opinions expressed are my own.