Monday, January 11, 2010

Yin Yoga and Meditation, Monday 7pm

8 peeps
All Regulars

So tonight we got to get into new territory.  Emphasis on breath in nostrils.  Gave a little Yoga Subtle Anatomy lesson.

Upavishta Konasana  Forward Fold, 5 minutes
Sit and observe.  Eventually noticing the breath in the nostrils.  2 minutes.

Choice of Janu Sirsasana or "Runners Lunge" Forward Fold.  5 minutes.
Sit and Observe, 2 minutes.
Repeat Other Side.  5 Minutes
Sit and Observe.  Attention to brining breath to inner nostrils and outer nostrils.  3 minutes.

Sphinx or Seal, 5 minutes
Childs Pose

Swan, 5 minutes
Swan, 5 minutes

Saddle or Supta Baddha Konasana, 5 minutes

Snail or Caterpiller or Single Knee to Chest

Alternate Nostril Breathing with Mind, so not using hands
Attention to moving breath from inner, to outer, to back to front to center
Release technique and expand

Continue to Sit or Savasana

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