*Sit comfortably. Make an antenna w/ R hand and block R nostril with thumb. Long Deep Breathing thru L nostril. 2 min. Inhale hold for 10 seconds. Relax. *Repeat blocking L nostril. 2 min. Inhale; hold 10. Relax. *Inhale L, exhale R. 2 min… *Inhale R, exhale L. 2 min … *Gyan mudra (the “ok” sign in both hands). Begin Breath Of Fire (this is a type of breath that you pump from the center of your navel to expel your breath. It’s the same as long deep breathing; it’s just at a much faster pace. So it’s in, out, in, out… and each time you breathe out, you pull your stomach in. The breath should be powerful and strong and through your nose). Totally center yourself at your brow point. Powerful, rhythmic breathing. 2 min…Inhale, circulating the energy. *Meditate on your personal intention for today. What brought you here. Think of something that will help propel you forward through the next week.
This is the set of “U.” It invigorates you by adjusting your internal and external energies. These are called the 4 U’s and they are “for you.”
“The ‘4 U’ kriya sets the nervous system to withstand pressures of society and challenges of times. Do each posture without moving a muscle and this is said to create nerves strong as steel—’stainless steel forever.’ This kriya also works on eliminating fear and developing greater spinal flexibility. Different people will function at individual levels of development and capability. Please refer to this post for poses and modifications
Lie down flat on the back. Raise the legs and arms straight up to 90 degrees. Palms face each other. Point the toes. Knees and elbows are straight. Hold steady and think about what good you have done since you have come to the planet Earth. Reconcile activities with your beautiful intelligence. We are moving the life force energy today and without any movement. Keep yourself in the posture no matter what. The energy will adjust itself. Let the energy above you hold your legs and arms up. Float effortlessly.
Still lying on the back, bring the hands straight up over the head on the ground. Then raise the lower body up into a modified Plow Pose, with the legs straight over the head but parallel to the ground. This is a simple flow of energy, a simple way of just being. Be a river.
Come sitting up and stretch the legs out in front; the arms extend toward the toes, palms down and parallel to the ground. The back is straight and steady, like a statue. The pain and disturbance comes in the adjustment of the pranic energy. You feel the pressure of the muscles adjusting themselves. Some call it “chi”, some call it prana. Some call it “qi” energy, and we call it “ji energy. They all mean the soul, the inner Self, the being. Meditate, chant and recite anything mentally or verbally, but keep the posture perfect. Sat Nam, I Am, My Truth, Light-Bright. Say it strong and say it sweet.
Stand up straight and bend over at the waist so the torso is parallel to the ground. Keep the back and neck straight. The arms will hang loosely down towards the ground. Form a “U” with your body. Don’t bend down to the toes. You can chant or meditate to keep yourself going. Be bold; be soft. Be bright; be light. Be earth; be air.
Deep Relaxation. Relax flat on the back. Listen to a gong, if available.
Meditation for Developing an Attitude of Gratitude: An attitude of gratitude is the highest form of yoga. Finding abundance of gratitude in yourself will open the floodgates for what you have to be grateful for.
Posture: Sit in a comfortable posture, with a straight spine and neck. Mudra: Cup your hands together as if you are gathering water from a stream and in this position, place them approximately 6 inches in front of your heart centre. Relax your arms at your side and feel every other part of your body relaxing and releasing. Eyes and Mental Focus: In this posture, simply sit with your eyes closed and visualize all the blessings of your life falling into your cupped hands. Breath: Breathe deeply and feel yourself merging with the light of all of those blessings. Time: Continue for 3, 11 or 31 minutes (or however long it feels comfortable to do so).
*Bountiful Blissful and Beautiful by Kamari and Manvir *Say Saraswati by White Sun *Give Me the Sunshine by Leo’s Sunshipp *Everybody Loves the Sunshine by Takuya Kuroda *Heal Me by Nirinjan Kaur *Cry Me A River by Justin Timberlake *Thank You by Sly & The family Stone *Wishing On A Star by Rose Royce *Guru Ram Das Lullaby by Bachan Kaur
Groove and Flow is a specially blended style of embodied movement where participants explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities. This class is balanced with movement, tranquility and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience.
Get creative! Build connections! Create community!
Playlist for G&F 10-19-2020
Garth Stevenson (All songs are from his album Flying. I highly recommend buying this album. It’s truly magnificent, made even more special if you order a hard copy, as you will receive a beautiful hand made CD envelope. Both of his albums are glorious!)
The next Grounding In Community will be held on Natick Common, Sunday September 27th 1:30-2:55. I hope you will join us for inspiring community connecting event. I will be leading a wonderful short Groove & Flow activity for everybody to enjoy.
Eve Costarelli, Always Be Dancing
Striking the #EachForEqual Pose!
Have you ever heard of a “Yoga Snack”? Well, if you’re interested in finding out more, join us March 8th for our International Women’s Day Event where our friend Eve will be leading her Yoga Snack!
Eve is passionate about bringing dance to all-bodies. She facilitates mindful movement experiences that increase positive vibrations and is on a mission to open people’s hearts and minds and will use all means necessary.
Learn more about Eve and Always Be Dancing by clicking here!
International Women’s Day (IWD) is March 8th!
Sunday, March 8th, 3:30 pm, W Gallery, 57 Andrew Ave, Wayland, MA
One of the best things about International Women’s Day, besides the fact that it’s a special day for women all around the globe, is that YOU can celebrate in wherever you are! You can celebrate BIG or SMALL! The key is to gather with a friend, or two or a hundred (!) and talk about the issues facing women and girls in YOUR community!
An equal world is an enabled world.
Individually, we’re all responsible for our own thoughts and actions – all day, every day.
We can actively choose to challenge stereotypes, fight bias, broaden perceptions, improve situations and celebrate women’s achievements.
Collectively, each one of us can help create a gender equal world.
Let’s all be #EachforEqual.
Tickets for our 3rd Annual International Women’s Day are going fast and they are available in advance only.
If you want to join us and haven’t already reserved a spot or purchased your ticket, please send me an email so that I can include you! Also, please feel free to forward this email to others who you think would like to join us for the event.
This weeks Kundalini Fusion class is based on two kriya’s. The first for Releasing Elementary Stress and the second for Strength and Stability. I had one lesson planned out but was so inspired by my own class last night that I did some adjusting and I am even more satisfied with the flow now. In general, for maximum benefit, kriya’s should be done in full, but this is not a Kundlini yoga class-just one inspired by it. I also know that benefit will be reaped even in this fusion form. What can I say…I like to color outside the lines. I want to do something that no one else is doing which will be the authentic representation of the energy inside my soul that inspires me to dance. #AlwaysBeDancing
Elementary stress causes imbalances by creating blockages inside the body. They act like a dam blocking the flow of prana/life force energy through the body-therefore causing illnesses to arise physically, emotionally, and energetically. We need to open the flood gates to release this stress.
Sometimes we have to create friction (and even look at our own inner friction) to initiate change. By channeling energy into our third chakra, the seat of our willpower, we can become stronger and more stable and will be able to initiate, carry through and absorb positive change in our bodies and out lives.
July is an exceptionally fiery and creative month. Use friction to your advantage to channel energy for good within you and let go of destructive, negative habits. Use this “hot” energy/friction as a positive tool to proactively move forward in your life.
Ong Namo by Shakta Kaur Khalsa
Ek Ong Kar by Tina Malia
Initiation by DJ Taz Tashid & Ingmarlo
Boy With A Coin by Iron & Wine
Brazilian Rhyme (Fearless Mix) by Mondo Grosso
Hey Hey by Muete
Dinner At Sugarbush by Brent Lewis
Expansion by Lonnie Liston Smith
Rock Creek Park by The Blackbyrds
Chattr Chakkr Vartee by Nirinjan Kaur
If At First You Don’t Succeed by Aaliyah
Ease My Mind (DJ Premier Remix) by Arrested Development