This sequence is known as the dancing warrior.
Of course you can modify it any which way you like. Sometimes I add the "bend twist and open" from the 3 legged down dog for more hip opening. It is a nice hip opener, strength builder (especially in the legs), lateral stretch, and an all around easy flow to follow and build upon.
I'll be posting another sequence soon that I've created to follow this, with a peak pose of bound revolved side angle. Any guesses as to what will be in the next posting about the sequence?
There's still time to register for the ytt-200 in August. Only two weeks and it WILL change your life!
YTT in the Osa Link below:
A great place to visit after the YTT in August/September while in the Osa Peninsula of Costa Rica.
Corcovado National Park. Natural beauty and wildlife abound.
Low season is a great time to visit, so plan a few extra days for additional fun on your trip.
The link below is to Yoga Maya's Pinterest Ayurveda Board. I have a lot of boards on many things. Tons of boards on Backbends, Standing poses, Abdominals, Yin, and so on. Just tons of Yoga, Meditation and many more. Please follow me and see what we add. If you are not on Pinterest, you really should consider it. I'ts a great way to keep ideas fresh for your personal practice and teachings.
In our Yoga Teacher Training Abroad we are enjoying some Ayurveda. I've been studying, researching more and more since my Sri Lanka YTT-200. I had the privalege to have an eval done by an Ayurvedic Doctor. Had another one done in Mexico by an Ayurvedic specialist as I delved deeper and deeper into herbs, spices and oils (among other things) that really helped a few issues I'd been having.
My Ayurveda training in Nashville is coming up muy pronto and of course I am in it to win it.
Enter more of Dr. Lad:
Dr. Lad is the leading authority on Ayurveda for us Westerners if not the entire world. He has a wonderful website with many of hours of lecture; we all could learn a lot from this man. I love his books and found this part of his website especially interesting. Thanks for sharing BTW Dr. Lad!
Charts and graphs interest me and make my learning easier. Here's a wonderful little chart to help Vata people focus on food and habits to calm their imbalances. We all have imbalances. Well, almost all. Who's perfect?
If you are really into Ayurveda you may find the link to many lectures on different subjects immensly helpful. Enjoy!
Do you know how to do a sun a? how about a sun b?
These are basics of a vinyasa class.
Mi amiga Stacy and I are having fun doing a few at sunset on the beach. We stayed in our "warrior one's" for a bit long but other than that this is exactly how a sun a and b are done. 5 breaths in the down dog position. One breath in each asana.
Try it yourself along with us.
Follow this format for a SUN A:
Inhale arms up reaching towards the sky
Exhale, diving down into a forward fold
Inhale extend the spine
exhale chaturanga dandasana
Exhale Down dog
5 breaths here
Inhale look to the front of the mat
Exhale walk, step or just there (you are now in a FF)
Inhale extend the spine
Inhale reaching towrds the sky.
tadaaaaa!!!!!!! sun a complete!
Do 5-10 of these every day. And feel how warm you become. Add a few Sun B's in there after your Sun A's and get stronger and stronger.
I know we've talk about this before but it is so important I want to go over it again.
Waking up the spine gently in the beginning of yoga is imperative.
You don't have to do it robotically. You can incorporate it into a super slow sun salutation. Honestly, however you do it (as long as it's gently) is probably fine. Just begin with these movements.
~Extentsion and Flexion of the spine.
Work with your breath and love 5 or more times each direction.
~Stretch out the side body. Laterals. Again, breath and reach, exhale and release the reach. 5 times or more each side.
~Twists! I save these for last as they are the most taxing on the body. Twist away! Inhale and lengthen the spine. Exhale (KEEPING THAT LENGTH) and twist.
Now that you have had this gently time to feel how you feel in the spine, begin your yoga practice.
Here it is!
Vamos a la Playa chicos!
Even if you are not a teacher and you love to practice on your own, this will be available for you to do. The flow can be altered, you can skip the vinyasa part. You can rest in tad asana between a few asanas if it's too strong for you in the standing / balance sections. You can skip inversions entirely. It's really up to you. Always remember when practicing it's your yoga. When teaching, it's theirs. So pay attention to your class.
Are they struggling?
Can they breath?
Are they taking child's pose?
What does their facial expression say?
Enough talk. Let's get down to business.
Email Debbie for the flow.
Want to know how to begin each day? Give this a try. Straight from The MAN himself, Dr. Vasant Lad. He's the all-time athority on all things Ayurveda in the Western World!
I've been studying for my upcoming training. So very excited.
THE DAILY ROUTINE
by Vasant Lad, B.A.M.&S., M.A.Sc., Ayurvedic Physician
A daily routine is absolutely necessary to bring radical change in body, mind, and consciousness. Routine helps to establish balance in one's constitution. It also regularizes a person's biological clock, aids digestion, absorption and assimilation, and generates self-esteem, discipline, peace, happiness, and longevity.
1. Wake Up Early in the Morning
It is good to wake up before the sun rises, when there are loving (sattvic) qualities in nature that bring peace of mind and freshness to the senses. Sunrise varies according to the seasons, but on average vata people should get up about 6 a.m., pitta people by 5:30 a.m., and kapha by 4:30 a.m. Right after waking, look at your hands for a few moments, then gently move them over your face and chest down to the waist. This cleans the aura.
2. Say a Prayer before Leaving the Bed
"Dear God, you are inside of me, within my very breath, within each bird, each mighty mountain.
Your sweet touch reaches everything and I am well protected.
Thank you God for this beautiful day before me.
May joy, love, peace and compassion be part of my life and all those around me on this day.
I am healing and I am healed."
After this prayer touch the ground with your right hand, then the same hand to the forehead, with great love and respect to Mother Earth.
3. Clean the Face, Mouth, and Eyes
Splash your face with cold water and rinse out your mouth. Wash your eyes with cool water (or one of the eye washes mentioned below) and massage the eyelids by gently rubbing them. Blink your eyes 7 times and rotate your eyes in all directions. Dry your face with a clean towel.
Tridoshic eyewash: try triphala eyewash -¼ tsp. in 1 cup water, boil for 10 minutes, cool and strain.
Pitta eyewash: use cool water or rose water from organic rose petals - most commercial rose water has chemicals in it that will sting the eyes.
Kapha eyewash: try diluted cranberry juice, 3-5 drops in a teaspoon of distilled water.
4. Drink Water in the Morning
Then drink a glass of room temperature water, preferably from a pure copper cup filled the night before. This washes the GI track, flushes the kidneys, and stimulates peristalsis. It is not a good idea to start the day with tea or coffee, as this drains kidney energy, stresses the adrenals, causes constipation, and is habit-forming.
Sit, or better squat, on the toilet and have a bowel movement. Improper digestion of the previous night's meal or lack of sound sleep can prevent this. However the water, followed by sitting on the toilet at a set time each day, helps to regulate bowel movements. Alternate nostril breathing may also help. After evacuation wash the anal orifice with warm water, then the hands with soap.
6. Scrape your Tongue
Gently scrape the tongue from the back forward, until you have scraped the whole surface for 7-14 strokes. This stimulates the internal organs, helps digestion, and removes dead bacteria. Ideally, vata can use a gold scraper, pitta a silver one, and kapha copper. Stainless steel can be used by all people.
7. Clean your Teeth
Always use a soft toothbrush and an astringent, pungent, and bitter toothpaste or powder. The traditional Indian toothbrush is a neem stick, which dislodges fine food particles from between teeth and makes strong, healthy gums. Licorice root sticks are also used. Roasted almond shell powder can be used for vata and kapha, and ground neem for pitta.
To strengthen teeth, gums, and jaw, improve the voice and remove wrinkles from cheeks, gargle twice a day with warm sesame oil. Hold the oil in your mouth, swish it around vigorously, then spit it out and gently massage the gums with a finger.
Chewing a handful of sesame seeds helps receding gums and strengthens teeth. Alternatively, chew 3-5 dried dates and an inch of dried coconut meat. Chewing in the morning stimulates the liver and the stomach and improves digestive fire. After chewing, brush the teeth again without using toothpaste or powder.
10. Nasal Drops (Nasya)
Putting 3 to 5 drops of warm ghee or oil into each nostril in the morning helps to lubricate the nose, clean the sinuses, and improve voice, vision, and mental clarity. Our nose is the door to the brain, so nose drops nourish prana and bring intelligence.
For vata: sesame oil, ghee, or vacha (calamus) oil.
For pitta: brahmi ghee, sunflower or coconut oil.
For kapha: vacha (calamus root) oil.
11. Oil Drops in the Ears (Karana purana)
Conditions such as ringing in the ears, excess ear wax, poor hearing, lockjaw, and TMJ, are all due to vata in the ears. Putting 5 drops of warm sesame oil in each ear can help these disorders.
12. Apply Oil to the Head & Body (Abhyanga)Rub warm oil over the head and body. Gentle, daily oil massage of the scalp can bring happiness, as well as prevent headache, baldness, graying, and receding hairline. Oiling your body before bedtime will help induce sound sleep and keep the skin soft.
For vata use warm sesame oil.
For pitta use warm sunflower or coconut oil.
For kapha use warm sunflower or mustard oil.
Bathing is cleansing and refreshing. It removes sweat, dirt, and fatigue, brings energy to the body, clarity to the mind, and holiness to your life.
Wearing clean clothes brings beauty and virtue.
15. Use of Perfumes
Using natural scents, essential oils, or perfumes brings freshness, charm, and joy. It gives vitality to the body and improves self-esteem.
For vata the best scent to use is hina or amber.
For pitta try using khus, sandalwood, or jasmine.
For kapha use either amber or musk.
Regular exercise, especially yoga, improves circulation, strength, and endurance. It helps one relax and have sound sleep, and improves digestion and elimination. Exercise daily to half of your capacity, which is until sweat forms on the forehead, armpits, and spine.
Vata: Sun salutation x 12, done slowly; Leg lifting; Camel; Cobra; Cat; Cow. Slow, gentle exercise.
Pitta: Moon salutation x 16, moderately fast; Fish; Boat; Bow. Calming exercise.
Kapha: Sun salutation x 12, done rapidly; Bridge; Peacock; Palm tree; Lion. Vigorous exercise.
After exercise, sit quietly and do some deep breathing exercises as follows:
12 alternate nostril breaths for vata;
16 cooling shitali breaths (curling up your tongue lengthwise and breathing through it) for pitta;
100 bhastrika (short, fast breaths) for kapha.
It is important to meditate morning and evening for at least 15 minutes. Meditate in the way you are accustomed, or try the "Empty Bowl Meditation". Meditation brings balance and peace into your life.
19. Now it is time for your breakfast!
Your meal should be light in the hot months or if your agni is low, and more substantial in the cold. Enjoy your day!
Have you ever listened to Alan Watts? If not you are in for a half an hour treat. I love this man's lectures. His words are very profound. He explains a bit of philosophy in to the types of yoga that I enjoy.
I hope you enjoy it too. You can spend days listeing to him. Reading his books. Very enlightening.
Wouldn't it be nice if we could be more present? Deal with the fact that there is no past, there is no future (as we see it). When you can let all that go away. You can be in the here and now. Glimpses of this in life are amazeballs.
Try this on for size.
What are your actions upon the universe? Who's in charge? Who controls what happens next? Karma mucho? Hmmmm.....
"So long as you can be pursueded that there's something more that you ought to be than you are, you've divided yourself from reality, from the universe, from God..."
Spiritual greed? Hot damn, Some good stuff baby.
Deep yoga baby. Deep yoga.
Debbie Krejci E-RYT 500
Yoga Teacher Training Mexico, Costa Rica, 2019
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