Opening to Inner Wisdom. Yoga April 28th
Listening to the wisdom of the body and engaging with the breath, is what we learn to do in yoga. But it is important to let go of all struggle and rest in that innate Open Intelligence which we all have access to if we can stop thinking just for a moment , let go and be at peace. One way to relax completely into that wide open space is to just gently follow the passage of the breath in the microcosmic orbit as the breath circulates all our energy centres.
Microcosmic Orbit.
This is considered one of the most powerful Qi Gong practices for developing powerful awareness.
It involves linking the 2 main energy pathways into one cycling loop.
Front pathway down
Back…up
These pathways cross important acupoints that act as reservoirs of energy and as we circulate the energy round this loop repeatedly the current of Qi/Life force awakens the power in these reservoirs.
The practical health benefits are countless as this practice regulates the whole system. As we circulate the energy we heal the body. (Start with 3 ovals practice and end the session with a guided journey through the small heavenly circuit.)
- Guided visualisation to help you awaken the sense of the location of the points.
- Then let the visualisation go as you just imagine a pearl of light orbiting round and round until you finally bring it to rest in the lower Dan tien.
Guided visualisation.
- Transfer the warmth of belly into a pearl of light size of a small marble, feel it pulsating.
- Sink it to perineum feel it glow here, warm and heavy.
- Draw the warmth up into the opening between the coccyx and sacrum
- You are now inside the spine let the light rise up to a point across from your navel.
- Draw up to Gate of life ( waist point) feel it glow and open up the
passage way.
- Let the pearl rise to between your should blades opposite heart
- Feel it getting lighter than a helium balloon as it rises to base of neck.
- Float it up to base of skull and transform it into pure light.
- Guide it up to the crown and feel its light merge with the universe.
- Slide it down light as a feather resting between your eyebrows let it shine here.
- Sink down through the facial muscles to the roof of your mouth become aware of the tip of your tongue tasting its nectar and let that drip down your throat as you swallow.
- Let it become heavier as it drops down into your heart and fills it with love and radiance.
- Let it drop down like a glowing marble into your belly feel warm and relaxed heavy and heavier, more and more relaxed sinking down into a deep, deep relaxation.
Warm ups.
Rock and Roll 3x
Side stretches. Raise both feet together, single leg, turning heel stretch. 3x each. Toe stretch and Maltese cross using straps. 2x each side.
Supine tree. Gyrate both legs separately and then both together.
Supine archer. Table 5 x Bridges various.
SEATED.
Shoulder stretches, back stretch. Rooster with hands interlocked and revolving.6 x
Cats, tiger, stretch into cat relax both sides.
Moon prayer to (half moon posture) repeat on the other side.
Cobra and pair cobra easing partner into back stretch from cobra.
Mountain climbing in plank running the knees into the chest. 6x
Shoulder qissage with partner on the acupressure points only.
STANDING.
- Knocking on the Door of Life, hips, Solar plexus, lungs, shoulders.
- Spinal breathing with Ha expulsionbreath.
- Qi massage on kidneys using fists, slapping with flat of hand,fists on groin and flat of hand on knees, ending with nerve charging breath . (work with a partner.)
- Warrior to Archer. 5) Flow and forward bend.6) Rishi posture and massage calves and third mile point.7) Further calves strengthening using a chair. 8 ) standing twists 9) swinging chair into side twists..
Pair work …Gate posture standing and sitting, back warrior.
Seated. Sitali breathing 5 minutes.
Relax by a forest pool 10 minutes.
Om Shanti
Margaret.
Margaret.
Opening to Inner Wisdom. Yoga April 28th
Om Shanti
Margaret.
Margaret Gill 