yoga class sequence 8/23/06

..................................__microcosmic orbit
Sitting, w/Breath /--breath of fire (w/arms raised)
. .. .. .. .. .. .. .. .. .. .. .. .. \/
. .. .. .. .. .. aligned along axis mundi, centered, on grid**
. **through our point of contact within the universal
. matrix, through our own mind/body/spirit.

Sitting - side bend, twist (1st twist of the class)
shoulder twists & stretches
spinal breathing

Table top (all fours) - diagonal balance
wrist opening
spinal breathing (cat/cow)

Plank /
Side Plank- different places to go
1)strength, 2)opening, 3)balance control

Child Pose / Rabbit Pose- breathe into spine/kidneys
repeat slowly several times \ /
. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. \/
. .. .. .. .. .. .. .. .. .. coincide w/interior breath
. .. .. .. .. .. .. .. .. .. (see prior blog on interior breath)

Squat and slowly grow into standing balance poses

Forward bend/hang there w/interior breathing

Warrior series & Triangle pose
(breathing & twisting thru gentle vinyasa)

Savasana (corpse pose)- a guided letting go of any
physical and mental engagements, where within the
framework of only observing, we watch tensions
release and stresses bubble to the suface where
they pop and disintegrate.

)ohn

watching how healing occurs

latest yoga notes:
recent yoga classes have included different breath exercises
other than more often practiced pranayama such as alternate
nostril breathing and breath of fire.
we practiced conscious breathing, humming breath or focused
breath exercises alongside a conscious softening in a variety
of twists and a collection of simple stretches.

it starts with worrying about our tight hamstrings.
my dad used to ask us kids a medical riddle,
"how does the aspirin know where to go?"
in the same way hatha yoga postures connect thru the physical
body, to bring healing to the emotional and spiritual body
before we even realize how and why we've become constricted.
even after a few classes we can begin to let go of internal
tensions. along with various breath exercises, it's possible
to let go of emotional stress like grief or anger or fear
because there is such a strong connection between body and mind.
working stiffness out of our bodies reaches back to the injury
or tension which precedes it.

it's no psych therapy, just stretching and opening the physical
body, the stress and shock left behind after some traumatic event
begins to release. it's rewarding to see those spaces opening
inside of ourselves, watching how healing occurs.

)oh~

Humming breath

Breathwork helps for wholesome recovery and helps to pass the time.
Much physical stress can be approached, little muscle by little
interior space by little moment, continually throughout the day.
I'll try to help with some breathing practice.

Just a little breath exercise called "Humming Breath".

From either sitting or laying on your back,
inhale normally.
On exhale, slowly hum until 90% of breath is exhaled. Release the last bit.
Inhale normally again and repeat slow humming exhale, letting the pitch
of the hum be either lower or higher.
Continue this "Humming Breath" for 2 to 5 minutes.
Appreciate many different vibrations traveling
throughout the chest, back and abdomen, especially if you let your hands
rest on various places over your torso. Use your hands to communicate
with your body. Let your hands also rest on the head and neck
and raise the pitch of your hum higher.
This vibrational breath stimulates the entire respiratory apparatus
and integrates cellular healing energies.

In our yoga classes this week,
our final meditation really focused on letting go. After a while, the
boundary between ourselves and our outside environment slowly
became less distinct. It seemed as if our spirit was able to relax
that grip on the physical body and grow beyond it. We meld
with the surrounding sounds and smells, experiencing the air, and
noise, and energy as something not outside of ourselves.
Very interesting.

)oh~