Yoga beginner practice
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1 Yoga beginner practice Disclaimer: LIABILITY WAIVER By observing this PDF and content on lorettairis.com you understand that any activities you undertake online though observing, replicating any of the poses or activity shown on lorettairis.com may be perceived as strenuous physical exertion that may result in injury. You are fully aware of the risks involved and understand it is your responsibility to consult with a physician prior to participation. By reading and applying the following suggestions in this PDF you hereby agree to assume full responsibility for any manner of loss, injury, claim or damage whatsoever, known or unknown, incurred as a result of same and you, your heirs, executors, administrators or assigns expressly release and forever discharge lorettairis.com and Loretta Iris; and waive any claim against them, their shareholders, officers, directors, successors, heirs or assigns for any loss, injury, claim or damage sustained as a result of your observation, attendance and/or participation. By observing this PDF and reading the above release and waiver of liability, you fully understand its contents and voluntarily agree to the terms and conditions stated herein in consideration for those services offered by lorettairis.com and Loretta Iris. 0. Sukhāsana (happy easy/crossed legged) palms rest on lap or on thighs, chin parallel to floor and eyes lowered or eyelids close, alternate crossed front leg on next visit to pose ~Opening Meditation: Find a comfortable seated position (such as Sukhāsana) to relax, turning focus inward by lowering your gaze or closing eyelids for 5 to 10 minutes (or more if you like) in preparation for your yoga practice. Bring your mind to follow your inhalation and exhalation throughout the meditation Optional Guided Meditation: At any time through the following meditation, if there is discomfort, disturbance or disagreement, know that you can release the guidance and sit in silence to enjoy your state of being at peace. Begin with an Inhalation. Invite your brain to inform your mind of the internal sensation of the inhalation. Take some time to follow the length of your inhalation. Begin slowing down thoughts distractions or lists the brain informs you of. Consider requesting the brain to set aside any mental busyness for the moment, with an intention to invite peace and stillness. Follow the breath again and notice if the breath is long, or short, labored or easy, disrupted-find a real depth in the sensation of your inhalation. Consider inviting the brain to inform the mind to hear silently the word, Inspire as you inhale. Consider (if you like) adopting the word, Inspire as a means of intending awakening to creation. Imagine or picture the intent for inspiration moving deep into all the cells of your body. Repeat the word Inspire for a few moments as you inhale each breath. Next, release the focus on inhalation and move your attention to the exhalation. Exhale and invite your breath to be observed through internal sensation. Continue slowing down any thoughts, distractions, questions and comments the brain informs you of. With a sense of compassion for the brain and the mental activity you may or may not have in this moment, renew a request for the brain to set aside any mental busyness at this time. Consider renewing your intention to invite peace and stillness. Follow the breath on the next few exhalations again and notice if the length of the breath, if the breath labored or easy, or somewhere in between. Find a real depth in the sensation of your exhalation. Consider inviting the brain to inform the mind to hear silently the word, Expire as you exhale. Consider (if you like) contemplating the word Expire as a means of intending completion, repair and release. Imagine or picture the intent for expiration as a completion of healing in all the cells of your body. Repeat the word Expire for a few cycles of breath as you exhale. Now, bring your focus to your body. Include and integrate the observations of both Inspired breath and Expired breaths. Imagine or picture the entire body involved with the subtle Inspired and Expired inhalation and exhalation. Consider repeating the words associated with the breath for three or four cycles of breathing. Now invite an ease in release with your focus on breath and meditation. Begin to draw your awareness to the gentle and natural rise and fall of your chest. Prepare for bringing yourself to your yoga practice by slowly becoming aware of sounds around you. Draw awareness to air movement on your skin. Bring your attention to the firmness of your mat, or the floor or ground beneath you. When you are ready, gently lift your eyelids and begin your yoga practice.
2 Yoga beginner practice 1. Vīrāsana and variations (hero) use stacked bricks under seat between ankles for support -optional place hands on heels with elbows drawn to ribcage or rest palms on lap 2. [Utthita] Balāsana ([extended] child pose) forward fold use stacked bricks under forehead for support, elbows can also drop as palms rest beside ankles 3. Baddha Koṇāsana (bound angle) lengthen arms to lift sternum, open feet to floor/use rolled towel/bricks to support bent knee 4. Daṇḍāsana (stick or staff) chin parallel to floor, lift sternum, lengthen spine, ear, shoulder, hip aligned, reduce hip flexion to modify 5. Tāḍāsana (mountain posture) feet together or hip width apart, lift and spread toes evenly to floor, keep abdominals tucked slightly, ear/shoulder/hip/ankle aligned vertically, chin parallel to floor
3 6. Preparation and Adho Mukha Śvānāsana (downward face dog) toes curl under, lift sacrum, inside of elbows move toward ears, long line in upper body, brick supports heels back foot turns in 15º-20º front foot at 90º 7. Utthita Trikoṇāsana (extended triangle) keep supportive hand lightly resting between knee/ankle joints or press on brick beside ankle if hips tight, rest upper arm on rib cage or hip if shoulders tight 8. Pārśvottānāsana (sideways extended or Namasté to the past/west) clasp hands or forearms, or bring palms together behind back, step wide leg length feet apart, rotate from base of spine and fold forward at hip hinge maintaining lift in chest and abdominals slightly tucked 9. Pārśvakoṇāsana (sideways angle) bent wide leg length feet apart, turn one foot forward, back foot cuts in, drop pelvis to knee aligned over ankle, use brick under supporting palm beside ankle, lift or rest top palm
4 10. Prasārita Pādottānāsana 1 (spread out, foot leg, extended stretch) keep neck neutral, lengthen spine, fold at hip hinge, hips in vertical alignment with knees and ankles, use brick under palms 11. Utkaṭāsana (powerful, mighty) keep knees behind vertical line above toes, release arms and flexion in knees if shoulders tight 12. Paścimottānāsana (back extension) draw toes to shins lead with chest when folding forward, use block/towel to support forward fold, use belt to assist drawing chest toward thighs 13. Jānu Śīrṣāsana (knee head) cross arm over opposite thigh and lift chest to square shoulders to the plane of the extended foot before folding forward-use belt around foot to support arm extension
5 14. Śavāsana (a corpse) head supported, heart center naturally rises, very slight chin tuck to lengthen spine, feet slightly wider than hips, palms turned up with fingers curled naturally back to palm ~Closing meditation: Come to rest comfortably in Śavāsana to relax, turn focus inward by lowering your gaze or closing eyelids for 10 to 15 minutes (or more if you like). Bring your mind to follow your inhalation and exhalation throughout the meditation and complete your yoga practice. Optional Guided Closing Meditation: At any time through the following meditation, if there is discomfort, disturbance or disagreement, know that you can release the guidance and meditate in silence to enjoy your state of being at peace. Picture if you like, that you are lying on a warm bed of earth, plot of grass or sand that supports every curve of your back body. Begin with three conscious inhalations and exhalations, enjoying the picture or feeling of a safe and secure earth, grass or sand environment you create. If something other than safety or security arises, set that thought aside and choose something that reminds you of a safe and secure environment to relax into. Invite your brain to inform your mind to hold a sense of compassion for the mind and body, whatever state you find yourself in. Take some time to follow your inhalations and exhalations. Consider inviting your mind to slow down thoughts, distractions or anticipations of future events. Request the brain to set aside any leftover stresses from your day or week for the moment, with an intention to invite peace and stillness. Follow your breath again and notice if your breath is warm, or cool, fast or slow, or somewhere in between. Note that there is no need to alter or change your breath here. Simply practice observing your breath. Now focus on your inhalation. Consider (if you like) the basic human needs for clarity and connection. Allow the next inhalation to center on bringing clarity to your mind. Consider inviting the brain to inform your mind to hear silently the words, Inhaling, my mind enjoys clarity. as you inhale. Imagine or picture a time of clarity you have enjoyed and the satisfaction of clear and present intention for well-being. Repeat silently, Inhaling, my mind enjoys clarity. for a few moments as you inhale each breath. Next, release the focus on inhalation and move your attention to the exhalation. Hold a sense of care and empathy for the brain and the mental activity you may or may not have in this moment. Consider renewing your intention to invite peace and stillness. Follow your exhalation. Allow the next exhalation to center on bringing connection to your body. Find a real depth in the sensation of your exhalation. Contemplate, (if you like) that connection can be with, what we call self, as in, alignment with life giving energy. Connection can be with others, as in, alignment with a mutual contentment or joy between yourself and others. If any judgments or discomforts arise imagining any one or group of people, hold compassion for your mind here, and choose an image of connection you enjoy or simply follow your breath. Consider inviting your brain to inform the mind to hear silently the words, Exhaling, I enjoy connection. as you exhale. Imagine or picture a time of connection you have enjoyed and the satisfaction of well-being through presence. Repeat silently, Exhaling, I enjoy connection. for a few moments as you exhale each breath. Now, bring your focus to your body. Integrate the clarity and connection intentions to encompass your whole body. Imagine or picture your entire body enjoying the sense of clarity and connection it needs through inhalation and exhalation. Consider repeating the words clarity and connection associated with your breath for three or four cycles of breathing. Now invite an ease in release with your focus on breath and meditation. Recall that warm bed of earth, plot of grass or sand that prepared your meditation with safety and security. Know that anytime you would like to rejuvenate, you can return to this meditation in the future. Release the image of the warm bed of earth, plot of grass or sand. Take a moment for gratitude, for the practice of your intent for well-being that not only nurtures your life, but by extension, nurtures those you come in contact with throughout your day. {*meditation continues onto next page}
6 Begin to draw your awareness to the gentle and natural rise and fall of your chest. Prepare for bringing yourself to the rest of your day by slowly becoming aware of sounds around you. Draw awareness to air movement on your skin. Bring your attention to the firmness of your mat, or the floor or ground beneath you. Gently move your fingers and toes to bring life into your limbs. Gently draw your chin from one shoulder to the other to reawaken energy in the spine. When you are ready, gently lift your right arm above your head to the mat, or the floor or ground. Bend your knees to bring your feet to the floor, and gently roll to the right side into fetal position, cradling your head in the crook of your arm. When you are ready, press your top palm into the floor in front of your right shoulder to help yourself to seated pose. When you are ready, lift your eyelids to bring yourself to the rest of your day. Bring palms to heart center in prayer position to close and acknowledge the divine light within all. Namasté, Metta, Loretta Iris
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