Recap on Yoga lesson on July 2nd

Recap on Yoga lesson on July 2nd

Strengthening your back and core muscles.

1.Recap on the importance of diaphragmatic breathing at all times which centres on and strengthens core muscles while helping to maintain the acid alkali balance in your body.

2.Ref. to last week and the length of your pause. (Over 30 seconds 4.4.4 breathing is good for maintaining balance and you can do this when walking or any time you remember)  (Those with only a 20 sec.  pause need to practice retention of breath while taking between 20 and 60 steps.) We all need to try to get up to 60 secs if we want to increase our overall health.

3. Warm ups. Core is strengthened with side twists, criss crossing into plough. Legs in V shape rocking over into plough, supine hero and eagle.

4.Skin rolling is good to stimulate metabolism. See Yoga tune up balls.

5.Head rolling with neck massage and neck clasp is a good warm up for flying hawk where you pull the shoulder blades back hard.

6.Forward bend  and hero twist further strengthen the core.

7. Raised Pigeon with head and shoulder twists and supine pigeon with full body twist also recommended.

8.Back Plank and camel are both strong on the back.

9.In triangle 1)place one hand behind the waist and twist round and back before raising your arm. 2) rotate shoulder muscles up and back.

10. Using a firm chair hold on the back, go into lunge and pull into deep back stretch.

In pairs do back to back warriors and side warriors.

Breathing Om Mani Padme Hum 5 minutes.

Relax 10 minutes.

Yoga recap June 25th

Yoga recap June 25^th

Is Oxygen enough?

Last week we looked at an aspect not often considered in yoga, that is, the importance of Co2. We need both O2 & Co2. to maintain the acid alkaline balance within. Since natural CO2 is getting less and less in our atmosphere we need to be able to  generate enough through our breathing patterns. If our levels of C02 drop too low we have serious health problems.Yoga has always understood the importance of the long exhalation and in certain exercises the retention of breath. What we need to know, if our inability to hold our breath is less than 30 seconds, is that we are in serious danger of having dangerously low levels of CO2 in our bodies.

1. Always use diaphragmatic breathing in your session and at all times.
2. Try to keep the ratio of 4:4: 4 if you have a pause of 30 plus, under that you must increase your ‘Breath hunger’ as much as possible, a simple way is breath in, breath out, hold your nose and waggle your head as you count 5 or longer and keep repeating as often as you can during and after the session.
3. Nose breathe at all times.
4. We do exhale through the mouth in the Ha expulsion breath but close the mouth immediately after.

More to follow on this very important subject next time.

Warm ups.

Mini sit ups 5x     supine eagle 5x.   supine hero 5 x     supine tree 2x each side.  V leg rocks. 5x      criss cross into plough 3x  Bridge with facial exercises,( giraffe,puffer fish, gold fish, lion and owl each 3x.)

Skin rolling exercises with plastic balls. ( See Yoga tune up balls)

Asanas.1.)  Cats… knee through, pump and back curl as a sequence 4x  cosmic cat 3x and cat relax both sides.

2)Seated eagle with long exhale. Foot rotate and massage of instep, massage calf, do 3 mile acupressure point, using elbow massage thigh muscles. (Both sides)

3) Turtle breathing, stretching spine.3x 4) classic twists , hero and pigeon each 2x with pigeon side twist 2x.

5) easy plank from bent knee position  6) massage K 24 points and lymph glands.

Standing.

1)Sun Salute 2x both sides. 2)  Easy twist (bearing in mind all twisting, spiralling, slapping, massaging movements release energy from joints.)

3) rotate shoulder joints    4) spiral shoulders , knees and waist.

5) Door of life ( paying attention to spiralling hips and knees)

6)Dragon dance (spiralling hands , waist and knees.)

7)Slap kidneys, up and down sternum, sides of legs, use fists on the abdomen, smooth over the elbow joints, with fists knock on the little finger joints.

8. Qi gong exercise feeling the ball of energy and extending up to the heavens.
9. Alternate nostril breathing.
10. relaxing on a tropical beach ( 10 minutes)

Om Shanti everyone,

Yoga recap for June 18th.

Yoga recap for June 18th.
Understanding retention, lengthening the exhale, moving energy through the joints.
1. Ratio Breathing begin small with 4.2.8 and increase to 6 in .3 hold. 9 out until you can do 8.4.16 easily without strain. Check your pause.Under 20 seconds…you need to improve your breathing. ( depletion of Co2 in our atmosphere continues and it is vital to our health as it regulates the acid alkali balance) More about this important issue next week.
2. Warm ups.
Cannon ball 3x supine eagle 6x supine tree 3x . V shape legs rocking over into plough if possible 4x. Pendulum swinging both legs 3x
Cross ankles draw knees to armpits 6x. strap work lying on your side.
Bend knees and twist to one side draw opposite arm over. Bridge with facial exercises. End warm ups with skin rolling , ( on buttocks, waist, spine, thighs, calves, arms.)
3.cat poses various with cat relax. 2 minutes.
4.Sphinx to locust to lizard sequence ending with flying fish single repeat.
5.Triangle and forward and back swings. Both sides.
6.Chair work… full tree, back bends, knee bends and full knee stretch.
7.Breath and stretch and exhale to squat, rib breathing 3x, kidney breath 3x
Stuck Energy needs to rotate, spiral, be moved by slapping. Rotate and spiral shoulders 3x slap thighs . kidneys, sternum, shoulders, elbows,wrists and rub finger nails together… stand and feel the energy released.
8.Squats, standing twists, elbows pressed into inner knees and possible clown pose.
9. Crane flying 2 minutes. 10. Pair work, tree, flamingo, back warrior.
Seated. Om MANi Padme Hum. Relaxation 10 minutes.

Strengthening Spine and bones. Recap of yoga lesson June 11th.Strengthening Spine and bones. Recap of yoga lesson June 11th.

Strengthening Spine and bones. Recap of yoga lesson June 11th. Bone marrow breathing uses visualisation of pumping gold/ golden light into the crystalline structure of the bones. (Begin with each finger in turn, palms facing up, and infuse the cells with qi, pumping in light energy where the red cells are produced, let the mind carry the qi through the structure of the arms, shoulders, collar bone, down through the sternum spreading to the rib cage letting them soak up the life energy. Swirling down the spine, through the tail bone,lower legs and feet. Rest in the sensation of the bones of the whole body filled with the swirling golden light.)

Warm ups. In each of the following poses ask yourself ‘what is the spine doing here?’ The answer should be extending , lengthening, creating space between bone structure of the entire body) 1)Cannon ball 3x ,2) supine hero 2x, Supine archer 2x and supine eagle 2x. 3)stretch and tone legs lying on your side using the strap. 4) , Knees to armpits. 3x. 5)Bum lift 5x. 6)Crocodile stretch 2x both sides.7)Banana stretch 2x both sides 8) Bridge easy posture wih facial exercises ( Owl, goldfish, giraffe,puffer fish, lion).9) End with massage using soft rubber balls.

Seated. Open chest breathing, head rolls, rib cage extensionbreath and kidneys extensionbreath, with kidney massage.

Wrist work. Rotations,wrist stretches, acupressure points massaged. Backs of wrists rotations, heel of hand pressures in cat pose and heel of hand pressure using window ledges.

Water wheels bringing Qi through the spine.

4x Tortoise stretching the spine. 3x. Hawk flying stretches each side and gate stretches each side. Simple classic twist each side. hero twist with mantra Om Mani Padme Hum.

Chair work to stretch lower spine. Leg stretch toe to hand in pairs. And cobra back stretch in pairs.

Standing. Sun Salute each side. Standing twist each side.

Swinging warrior forward and back warrior 3x.

Rainbow breathing each side. Fair lady 2x each side.

Moon over water 3x each side. Bring energy down with Jack in a box

Seated. End with Sitali breathing.

Relaxation 10minutes Journey to see a wise man.

Opening up to Inner Intelligence. Recap of yoga lesson June 4th

Opening up to Inner Intelligence. Recap of yoga lesson June 4th
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.
( You should have a handout of the microcosmic orbit please let me know if not)
Stretch and do ratio breathing 3x
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.
1) Knocking on the Door of Life, hips, Solar plexus, lungs, shoulders.
2) Spinal breathing with Ha expulsionbreath.
3) 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.)
4) 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 standing and sitting, back warrior.
Seated. Sitali breathing 5 minutes.
Relax by a forest pool 10 minutes.
Om Shanti
Margaret.

Recharging Energy when we’re feeling low. Recap of the May 21st.lesson

Recharging Energy when we’re feeling low. Recap of the May 21st.lesson
Everything that exists is energy, experiences, sensations, emotions. We receive information into our body and mind as vibration/energy good or bad and we need clearance regularly in order to allow healthy flow through our system. There are many ways to keep our energy clear and flowing through Yoga asana, pranayama, relaxation/ meditation.
An excellent way of recharging our entire system is the 3 Ovals Breath.
1) Breathe in from the lower dantien and draw the breath through the first oval , up the spine to the gate of life and back to the dantien.
2) Breathe in from the lower dantien and draw the breath up as far as the centre of the shoulder blades and to the heart centre and back to the dantien.
3) Breathe in from the lower dantien and draw the breath up the spine as far as the base of the skull and to the third eye then back to the dantien. Repeat each oval seven times. ( we may repeat this after half term if you’re unsure of the exact method.)
Warm ups.
Rock on the lower spine 4x
Mini sit ups.4x
Side stretches .raise both legs 2x, turn heel out 2x, rotate ankle 2x
Supine archer 2xh side.
Table 4x
Bridge ( one legged 2x) ( Japanese 2x)
Seated
Shoulder rotations, shrugs and twists 3x each.
Facial acupuncture ( you were given the handouts for this routine) The whole routine is best done with a partner but it still energises your whole system even done alone.) Classic twist 2x. Marayasana 2x

Flying hawk 2x each side. Pigeon 2x each side. Flying fish once each side and if your knees are stron enough rise up into monument pose and hold two breaths. Relax in child pose.
Standing
Sun prayer with jumps back and forward both sides.
Standing twist each side.
Breathing practice. Windmill breath and nerve charging breath with partner
New warrior routine including plank twist both sides.
Partner work :- shoulder and supported wheel posture.
Come down into child and end with Jack in the Box and Lion pose.
Relax on a tropical beach for 10 minutes at least to recoup and stabilise all your new energy.
Om Shanti.
Margaret.

And A Blackbird sang

 

 

 

 

 

 

And a Blackbird Sang

In deepest pain
I sought a  lover’s arms.
In solace and in warmth
I lay relieved and soothed.

I thought of all who lay alone,
hurt, distressed, wounded without redress,
throughout the troubled world
and wept hot tears of love.

Just then outside on frozen bough
a blackbird sang his morning ode of joy,
and smiling through the tears
I saw all pain and love as one.

Margaret Gill

 

Review of Yoga class…April 2nd.

Review of Yoga class…April 2nd.
Why do we get stressed? Is it lack of understanding who we really are? Is it by not recognising that we are vast Open Intelligence and that by taking short moments of absolute body/mind relaxation we could release all stress completely? ( For free videos and texts to read on this subject see Balancedview.org. )
1. Stretch through the body reminding yourself who you are as you breathe in and out using the mantra ‘OM mani padme Hum’
2. Warms ups.
Square breath 3x each side. thread the needle. 3x each side. crunches 3x each side. Mini sits ups 6x. Banana stretch each side. supine tree. 2x each side. supine hero 2x each side. Japanese bridge with one foot placed over the opposite knee, hold for three breaths, once each side. From bridge kick up into shoulder do three/ four chops down and comeback down into bridge.Massage lymph glands under both armpits with rolled up socks or massage balls.
3. Seated.
1)Butterflies, rocking knee and big toe to forehead.2)In seated pose do B.O.F breath for 2 minutes.3) Brain yoga with ear pulls 10 breaths.4) Rooster tries his wings 6 movements up and 6 down.5)wrist rotations and bending back of wrists.6) Qi-ssage shoulders and back, under shoulder blades and up either side of spine …you will need a partner.7)Seated twist with doggie panting up to 20/30 breaths 8) Half boat and full boat posture.
4.STANDING
Using strap /belt. Swinging on a cable 5x each side. diagonals 5 x. stretches down the back to the waist 5X. Warrior sequence. Windmill breath and nerve charging breath.
Final breathing pose. Om Mani padme Hum 2 minutes.
Relax… On a Tropical beach 10 minutes.

Yoga Review March 19th

Yoga Review March 19th
Releasing the pathways of the body through facial, head and jaw massage and flexing the spine.
1.5 Gates breathing 3x
2. Warm up. Banana stretches 2x each side, Criss cross legs into plough 3x
V. Crunches, and V rocks, 3x . Side stretches with side cycle. Cycling in half shoulder. 10x. Lie on back arms behind head. Lift body and drop 3x. Splits to plough 3x. Supine hero 2x both sides. Massage shoulders, ribs and pelvic area with massage balls.
3. shoulder rotations. back stretches 3x . in seated pose circular rotations of arms. Kundalini rocking of waist and hips. Kundalini hip smack.
4.Shiatsu wrist strengthening, and fist rotations.6x . Tortoise simple breathing.3x each side. raise both legs into advanced boat pose and bring les back to vertical.
5.Cosmic cats and knee to nose both sides, down dog with knee to elbow. Sphinx, cobra and locust.
6.Review Qi-ssage of hips and legs and 3 mile point.
7.Shiatsu. Facial massage. Between brows, scalp, under eyebrows, temples bring chi to the hands and palm the eyes. Massage jaw, under cheek bones to temples, rest open hands on jaw and then massage chin.
8.Moon prayer with side plank, full plank and half moon.
9.Back bends, camel single arm and both arms. In Pairs 1. arm stretches 2. Suspensionbridge.3. back massage with feet and hands down to sacrum on both sides.
10. Seated hand to heart with Hong Sau mantra.
Relax on a tropical beach 10 minutes.

Yoga Review. March 26th.Honour your body.

Yoga Review. March 26th.Honour your body.
Respect your body for the wonderful tool it is, not trying to control it, pushing it where it doesn’t want to go. Through yoga learn to relax and flow with your breath easing into poses that gradually will strengthen you in ways your body will love, increasing your ability to be able to use a flexible, energetic body for as long as you live.
1. Stretch like a cat with grace and ease, legs, arms and spine.
2. Stretch to the rhythm of …’Om Mani Padme Hum’ and see yourself as the Life Force itself.
3. Warm ups.
Knees, side stretches, side cycles, Captain’s chair with straight arms and then with hands behind head. Supine Eagle 3 x. Thread the needle 3x.
Pendulum with both legs 3x. table bridge 3x both sides. Bridge simple and Japanese2x.
Massage shoulders, spine etc with soft massage balls. 2 minutes.
In prone position do facial ex. Giraffe 6x….goldfish 6X….puffer fish 6x…Lion 6x… owl. 6x…
4. Seated. Spinal flow. 2x complete rounds. Simple twist. 2x …hero twist 2x
Using straps increasing and decreasing the length in forward bends and wide angle 3x each.
Arm plank 5x…. Mountain climber5x….forearm plank leg swings 4x each side.
Repeat qi-ssage of hips and legs and learn the foot qi-ssage..
5.Standing.
Sun prayer 2x each side…. Warriors with archer repeat the whole vinyasa once….
Boats…half boat and full boat 2x. Ending with Lion kneeling and Healing light relaxation.10 minutes.