Yoga, 31 one Blissful days!

Join me on the mat as we take time to practice Sun Salutations for 31 days.

You have several ways to join us on this journey. 1, you can come to classes, I will be highlighting the sequence in my flow classes and variations in my Gentle classes, yes you can do Sun salute all on the floor! And my two vinyasa classes at Fit One Gym are based on the Sun Salutations. 2, You can come to the workshop I have planned for January 12, Foundations in Yoga. A workshop that helps beginners get ready for a class highlighting the SS sequence and also assists the regular student in building their practice.

But first you have to make the commitment to a 31 day practice….. On the mat, at home or in class, every day for 31 days. Can you do that. I think you can.

A home practice seems sooooo overwhelming, but it doesn’t have to be. Just set aside 10 mins… Yep only 10 minutes. In 10 min you can do 10 versions of the Sun Salutation and a few cool down stretches. If you don’t have a home practice use the next 31 days to build one. Here’s a few tips.

~ KISS, Keep it short and simple

               The more elaborate you try to make it the less likely you are to do it

~ Try to do your practice at the same time every day

               Schedule it. Put it on your calendar

~ Keep your mat rolled out if you can

               Less fuss, you only have to step on the mat and go

~ Create a fun, relaxing place for your practice

               If you have the space, light some candles, burn some incense and put on some                     music.

~ Track it!

               Like scheduling, tracking can help keep you focused

Check out this link to an easy tracker page, just print it out ( there are 4 options for printing, look for the “Download here US letter”

~ Hook up with a Yoga buddy

             Accountability baby! You tell them about your practice and they tell you or you                   plan to practice together.

~ Take your practice outside.

             Yes I know its January, but south of the Mason/Dixon we do get some nice days in               the winter and I love me some yoga in the woods.

So there you have it, a few tips for building a home practice. If you have others please share them on the FaceBook page. Pass your wisdom on!

Lets get started!

The Sun Salutation, or Surya Namaskara is a series of poses linked in a sequence to create a flow of movement. Each pose coordinates with your breathing: Inhale to extend, and exhale to bend.

Sun Salutations build heat in the body and are often used as warm-up sequences for a yoga practice. The components of a Sun Salutation also make up a “vinyasa” or flow yoga practice.

There are many variations of Sun Salutations. This sequence presented below is often referred to as “Sun Salutation A” (Surya Namaskara A). Consider this as the base for the other variations.

Benefits of a 31-day commitment:

* strength gains

* Increased flexibility

* Mental balance

* Increased confidence

* Greater sense of commitment

* Improved Sleep

* Increased sense of awareness

In short lots of great benefits!

The plan is simple Everyday do at least 10 rounds of Sun Salutations. You can do any version that suits you, the base practice, with or without modifications… You can ramp up version of Sun salute ‘A’ simply moving with the breath. Or you can do the Sun Salutations series ’B’ with the lunges add.

Also you can do more than 10 if you want and you can add other poses if you like as well. Throw in some pigeons (I know how much you love those) or a Warrior sequence if you like. But no what,  do at least 10 Surya Namaskara every day. Use this time to get to know the sequence better, take time to see how the poses feel in your body. Go slow, savor this time on the mat and make this sequence your own. Never rush the process, stop when you need to, modify as you go and remember this is your practice. Explore it!

Check in every day and let us all know how your doing. You dont have to be a big speech, but do pop in to let others know you  did your practice. You never know but your checking in just might encourage someone else!

I am going to pull together a few videos for you to follow I will post them on YouTube, I will drop the links on the Facebook Group page.

I can’t guarantee a video every day, but I will shoot for at least a few a week.

On a personal note I am looking forward to this, my personal practice for the last 2 + months has been very restorative and uber slow, Slow is good I’m a fan, but ‘Uber slow’ not so much…. I’m ready to re-build my strength and endurance.

So here is the first sequence ….. Surya Namaskara A

sun_salutes_A

Here are the basic poses, this sequence leaves out the lunges, that comes into play in Surya Namaskara B. I will lay that out next

Sun Salutation A also known as Surya Namaskara A

  1. Mountain Pose — Tadasana
  2. Upward Salute — Urdhva Hastasana

          ** Transition here is “Swan dive to forward fold”

  1. Standing Forward Fold — Uttanasana
  2. Half Lift or Monkey pose — Ardha Uttanasana

          **Transition here is “Step or jump back”

  1. Plank pose — Chaturanga Dandasana

           **Technically Chaturanga is a transition not a pose you hold

  1. Cobra or Upward-Facing Dog Pose — Urdhva Mukha Svanasana
  2. Downward-Facing Dog Pose — Adho Mukha Svanasana

            **Transition here is “Step or Jump forward”

  1. Half Lift or Monkey pose — Ardha Uttanasana

           **Transition here is “reverse Swan dive”

  1. Upward Salute — Urdhva Hastasana
  2.  Mountain Pose — Tadasana

………………………….

Sal Salutations B

Steps of Yoga surya namaskar sun salutation

This is basic ally the same except we added the lunges / Warrior II. I usually teach the lunge version first the on subsequent rounds I add the Warriors. But again do what feels right for you. Also in the classic SS B, the lunge is taught as you step back from forward fold and again as you step forward out of down dog… I teach it both ways. If you need more warm up time or to progress your practice at a different pace do only one lunge each round

  1. Mountain Pose — Tadasana
  2. Upward Salute — Urdhva Hastasana

          ** Transition here is “Swan dive to forward fold”

  1. Standing Forward Fold — Uttanasana
  2. Half Lift or Monkey pose — Ardha Uttanasana
  3. Step right leg back to low lunge – Anjaneyasana
  4. Plank pose — Chaturanga Dandasana
  5. Cobra or Upward-Facing Dog Pose — Urdhva Mukha Svanasana
  6. Downward-Facing Dog Pose — Adho Mukha Svanasana
  7. Step Right leg forward to low lunge – Anjaneyasana
  8. Half Lift or Monkey pose — Ardha Uttanasana

         **Transition here is “reverse Swan dive”

  1. Upward Salute — Urdhva Hastasana
  2. Mountain Pose — Tadasana

So there you have it 2 variations of the classic Sun Salutations sequence. There are many, many variations I hope we can get to some of them in the next 31 days!

 

Oh Shanti!

Cheryl

 

Change

“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”– Lao Tzu

Life can change in an instant…. One minute your waltzing through life and the next Bam! something happens and things change. Maybe its a big change, a traumatic change, a death of someone close to you or an injury that will take your life in another direction. In my case it’s been an unexpected illness. So no real trauma, but definitely unexpected. I spent 3 days in the hospital and took almost 3 weeks off from work.

I never take off work.

I rarely cancel classes and clients, as a self employed person taking off from work means money out of my pocket. So it had better be a big deal that keeps away from The Centre.

But heres the thing about change it is inevitable. There will always be changes, little changes and big changes and often we dont have a choice about some of the changes that come our way, but how we handle change is a choice. 

I learned a few things as I recovered over the last few weeks, big things and little things.

I learned that Yes I can just sit here on the couch. Oh but my monkey brain really wanted to ‘get things done’ the body on the other hand needed rest and lots of it. So I listened to what the body needed and I complied. I learned that I can be patient. Patience is not my strong suit, but I learned I do have some if I dig deeply enough.

I learned that food isn’t always a comfort. Yea I said it..! Food is not always what the body needs. I had a very difficult time putting anything, and I mean anything on my stomach. Even just little sips of water could make me nauseous. I pretty much just ate what I lovingly referred to as the maternity diet. Soda crackers and Sprite, with the occasional apple sauce thrown in. So maybe I will use this time to reassess my diet, clean it up a bit. Less fatty foods and more fruit and veggies. So maybe positive changes can come from the unexpected changes too.

 The biggest thing I learned though was about me and my relationship to breath…. 

Breathing is my happy place. Pranayama, breathing practices, are at the heart of my personal yoga practice and at the heart of my teaching. But this illness changed my breathing. I found it difficult to take a full breath, and deep breathing was out of the question. Simple little breaths were all I could managed. I sat in the hospital bed and practiced Sama Vritti. Balanced breathing with a deep mindfulness on relaxing….. well, everything. I am only just now getting to a place where my breathing practices are getting back to ‘normal’. But my awareness and my intention well that has changed.

I have had many students and clients over the years that found ‘breath work’ to be challenging and I have always (at least I hope I did)  approached their concerns with compassion and taught them from that place. But I have to admit that I have practiced Pranayama for so very long that for many years I couldn’t truly relate. I didn’t remember what it was like to not be able to breath deeply, efficiently and with a richness that breath awareness brings. I think I have a better understanding now of how difficult changing your breath must be for those new to yoga.

And the most important thing I think I learned is not to take your good health for granted and if you don’t have ‘good health’ you should try to get some. It’s never too late to start. Find a health coach, a trainer or yoga therapist who can help you. Changes in our health are probably one of the hardest things we do in life. But I give all the credit to my speedy recovery to being in pretty good health to begin with and that credit goes to yoga and to what I call being Wellness Aware and to a consistent movement based practice and to pranayama and meditation.

“If you change the way you look at things, the things you look at change.” - Wayne Dyer

There is a lot of good advice out there to help you deal with life changes, 

*Know that Change Is Inevitable. …

*Separate Your Feelings from Your Reaction. …

*Practice Mindfulness. …

But for me the simplest  way to accept change that is hard to handle is to try to look at it from a different perspective. Look for something that might be a good outcome from the change. I know, I know…. Looking at something thats well, crappy, in a different way is hard. Who out there remembers the movie Pollyanna? Yea the old Disney version. In the story Pollyanna played a game called the glad game and no matter how disappointed or sad she was she always looked for something to be glad about. She looked for the light. She looked for a something in a bad situation that she could be glad about.

Well folks I am a card carrying Pollyanna. My ex-husband & my oldest son used to call me “Pollyanna” like it was a bad thing. An insult. But its not. Seeing the good in a bad situation makes you resilient, it does not make you an ostrich with its head in the sand. Being able to look ahead and see that this new road maybe taking you in a good or better direction comes from a place of strength. It take courage to look at your current situation, this new normal, and think ‘I can make something good come of it’. And personally I think that makes you more of a realist. Always being fearful of change or resisting it causes pain and keeps you stuck in a present moment that is meant to become a past moment. A memory. 

So remember that change is essential to life, if we always resist changes that life brings, we would never begin new relationships, make new friends and meet new lovers. We wouldn’t take that job we always wanted. We might never go to the new yoga class we heard about…..  Learn to at least welcome change and to meet it somewhere safe, but outside your comfort zone.

Life is all about change and begin open to what comes next. Learn to stay focused on the positives in life. 

Embrace your inner Pollyanna!

Om Shanti

Cheryl

ship