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

 

Happy New Year…Almost 2015

So while the new year still looms ahead, and the old year begins to slip silently into the past, Lets try an experiment.Think back to last January; what were your hopes, plans, goals, resolutions….nay perhaps you set sankalpas? Now fast forward through the year…..How did you do? Don’t stress It’s not a contest just a question. Now look to the future, and see if you can set your sights on 2015. What do you have in mind for the upcoming year? What do you hope is in store for you in 2015? Now lets talk briefly about the difference between a New Years Resolution and a Sankalpa……

There is an old expression ‘If wishes were horses than beggars would ride‘.

Well ‘wishing’, ‘wanting’, desiring change or making empty promises to ourselves in the form of resolutions rarely creates lasting change. What does create those changes you want or need is your intention (sankalpa) behind those wants & wishes.

A resolution is a promise we make ourselves, an action with firm determination; you resolve to make a change….Someday, next week, tomorrow, but soon. Sounds pretty good, right, but then why doesn’t it work. Because It’s a decision based on what we think we need to fix within us (which means we have already judged ourselves as broken) added with the pressure to make it happen (no good diamond was ever created from the pressure put upon an already broken rock). And of course if we don’t accomplish what we set out to do, we feel like failures and that sets in motion the feelings of guilt and unworthiness. It’s a vicious cycle.  Resolutions don’t support what we really want or need, instead it focuses on the outcome and forgets the experience entirely.
Sankalpa (Intention) on the other hand is a physical manifestation of that energy that is the commitment and intent for change. Sankalpa requires us to get to know ourselves better, to truly understand why we do what we do and why we want and/or need this change. This then becomes the intention behind the resolve.

So this year do something different, throw away the resolutions and start a new tradition of setting an Sankalpa.

Just a few of my ‘intentions’ for the upcoming year.

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~c~

“Desire grows by what it feeds on.”
― L.M. Montgomery, Chronicles of Avonlea

Ahhh January! A clean slate

2013-wallpapers-4556564655498 I Love January.

To me January is like fresh paint on the walls, that new car smell or pulling up old carpet. January is a new beginning. A clean slate. From Halloween through December its go go go! With so many extra things going on that our regular routine gets shot all to hell. It starts with Halloween then it’s one holiday after another & by the time January 1 rolls around you’re pretty beat & as much as I love the feasts, the decorations & my family I am ready to get back to normal. So January 1 has always been the day to take down the tree & decorations, to clean out the fridge & vacuum up pine needles. Getting my house back in order is exciting, cleaning closets & restocking the pantry makes me happy (not George Clooney just phoned me happy, but happy none the less) &  with things back in order I can start moving forward.  A new year holds as much potential as a new box of 64 Crayola crayons! Now I have time for all the new things coming over the horizon. I have started a list “100 THINGS TO DO IN 2013!” I am up to about 40 so far, with big hairy & scary (i.e. exciting!) things related to business & smaller mundane things like get the console fixed on my truck, oh and to wear more hats, I also have travel plans (see grandbabies and go to the beach).

So what’s on the horizon for you? Do you have any big plans? How about the small things that always seem to get pushed aside? Try making your own list. “100 THINGS TO DO IN 2013!”  Then post that list on the fridge or in your office and at the end of the year look back at all you have accomplished! When you write your list blog about it, post your list here as a comment or on your own blog (be sure to link to me so I can read your list)  & let’s compare them and then encourage each other (I’ll show you mine if you show me yours). Remember your list isn’t a new year’s resolution and there’s no judgment if you don’t complete everything, it’s just oodles of fun and sometimes it’s needed to stay on track with your goals and plans. il_fullxfull_389884053_7142

For the “to do list” I use click HERE, it’s awesome and part of a cool “have your best your best year ever” workbook.

Om shanti

Cheryl