Here we go ya’ll…30 days of yoga! Are you ready for it? I have really been looking forward to this challenge and I promise to keep you posted on my own record (which may or not be perfect, but I’m hopeful).
The following sequence should be done everyday for the next 30 days. If you already practice yoga and have a favorite position or series that you want to add, please feel free to do so. Of course your routine over the next month will depend on how much time you have and how you are feeling. The reason I have kept things simple is so that I have a goal that I know I am capable of accomplishing. Once I begin, I usually have a hard time stopping – it’s getting started that’s always the obstacle.
Listen to your body over the 30-day practice. If you feel pain or discomfort, stop.
A note on Yoga Breathing
Throughout this practice, you can try practicing Ojai Breath.
Ojai Breathing, or “Mirror Fogging Breath”, opens up your breathing passages, helps your breathing relax and it helps circulate energy in your Energy Body. It’s one of the easiest breathing strategies.
Let’s explore the sensation we’ll be looking for with Ojai Breathing. Open your mouth and breathe outward, as if you are trying to fog up a mirror. Or as if you are softly saying ‘hah’. Notice how that opens up the back of your throat? Notice how it makes a rasping sound?
With Ojai Breathing we’re looking for those same feelings, only you’ll be trying to feel them when you’re breathing in. Try it with your mouth open. Then see how relaxed you can make it.
To get the full benefits of this breathing technique, put the tip of your tongue up on the roof of your mouth just behind your upper, front teeth. Let your tongue rest there lightly. This further opens up your throat and closes off your Energy Body so that you can better circulate Energy. This breath will sound much louder than regular breathing. It is full and deep. As you inhale, fill the abdomen and then continue inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then continue exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath.
If for any reason during the posture portion of the series you feel you cannot continue, simply sit in a comfortable position and continue breathing. Remember, yoga stops when you lose consciousness of the breath. If you are not breathing fully, you are only stretching.
Here is the Sun Salutation posture series. Take note of the breath in each position. Click on the pictures to enlarge, if desired.
Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.
On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.
As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.
Inhale and jump, or step the right leg back.
Exhale and step the left leg back into plank position (if you did not jump back). Hold the position and inhale.
Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. It’s okay to keep your arms bent at the elbow.
Exhale, lift from the hips and push back and up into “downward dog”. Spread your fingers wide and ensure that the weight from the top half of your body is on the palms of your hands, not your wrists. Do not worry if your heels do not touch the ground (mine don’t!). Take five deep breaths here.
Inhale and jump, or step the right foot
Exhale, bring the left foot forward (if you did not jump) and step into head-to-knee position.
Inhale and rise slowly while keeping arms extended.
Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position.
Repeat the sequence five times.
During the 30-Day Yoga Challenge, you may want to consider the following things:
– Get 6-8 hours of sleep every night.
– Wake up and drink warm water with a lemon.
– Tell 10 positive people about your 30-Day Yoga Challenge so you have lots of support.
– Monitor your inner dialogue. You are what you think.
– Be kind. Treat yourself and others with kindness when you eat, exercise,
play, work, love and everything else.
Please feel free to email me with any questions you have over the next month. I am here for answers and support! Good luck and Namaste.
The following people have signed up for the Yoga Challenge. Good for you!
Mikkel, Sheila, Trevor, Geoff, Nigel, Shay, Kelli, Jim, Janet, Julie, Suzanne, Chicky, Paula, Sandy, Kate, Sienna, Rowan, Emily, Laura, Candice
Copyright 2012 My New Roots at mynewroots.blogspot.com