60 minute asana sequence

Sukhasana Hip Circles
Sukhasana Twist
1 min meditation focusing on breath
Sphinx
3 X:
*Balasana
*Hands & Knees-Cat
*Adho Mukha Sivasana
*Hands & Knees-Cow
*Balasana
Bhujanghasana x 3
*Plank
*Adho Mukha Sivasana
*Mantis Plank Core extensions
*Vasistasana
*Dolphin Plank
*Dolphin
Adho Mukha Sivasana
2 X:
*Tadasana
*Urdhva Hastasana
*Uttanasana
*Ardha Uttanasana
*Urdhva Hastasana
*Crescent
Samasthiti
*Utkatasana
*Garudasana
*Padangustasana
*Malasana
Navasana
30% Leg Lowering
Slow Straight Leg Crunches
Rock & roll
vinyasa
*Virabhadrasana 2
*Trikonasana
*Ardha Chandrasana
*Anjaneyasana
*Parivrtta Parsvokonasana
Vinyasa
*Vrksasana
*Utthitha Padangustasana
*Virabhadrasana 3
*Anjaneyasana – Lizard
*Eka Pada Rajakapotasana 2
*Ardha Hanumanasana
vinyasa
Prasarita Padangustasana
Setu Bandhasana x 3
Janu Sirsasana
Parivrita Janu Sirsasana
Ardha Matsyendrasana
Savasana
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Dig Deep for your power: 60 second asana sequence

Savasana
Setu Bandasana
Setu Bandasana w/leg raised
Reclined Pigeon
Rock n Roll
Navasana 3 variations – hover, leg cross,  ‘booty back’
Surya Namaskara A very slow
Surya Namaskara A
Surya Namaskara B x 2
Vrksasana
Garudasana
*Padangustasana
*Rag Doll
vinyasa
*Bhujanghasana
*Ardha Bhekasana
*Dhanurasana
vinyasa
*Anjaneyasana
*Anjaneyasana var. knee down
*Adho Mukha Sivasana
*Eka Pada Rajakapotasana
vinyasa
*Virabhadrasana 1
*Virabhadrasana 3
*Ardha Chandrasana
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Trikonasana
Nataranjasana
Upavistha Konasana
Janu Sirsasana
Marichyasana 3
Supta Baddha Konasana
Ananda Balasana
Savasana

60 minute asana sequence

Balasana
Cat/Cow
Thread the Needle
Bhujanghasana pushups
Adho Mukha Shivasana w/quad stretch
Surya A x 3
Surya B x 2
Salabhasana x 3
Adho Mukha Shivasana
Malasana
*Virabhadrasana 1
*Parivrtta Virabhadrasana
*Parsvokonasana mod. both arms extended
*Ardha Chandrasana
*Standing Splits
vinyasa
*Virabhadrasana 1
*Virabhadrasana 3
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Trikonasana
*Pursvotonasana
*Parivrtta Trikonasana mod. wide stance
vinyasa
Ustrasana
Adho Mukha Shivasana
Eka Pada Rajakapotasana
Baddha Konasana
Marichyasana Twist
Setu Bandhasana
Spinal Twist
Savasana

Applied Meditation attempt 1

After trying unsuccessfully to get a meditation practice going for over a year, today I caved.  I went to a meditation class through a meetup group I joined. The class was focusing on applied meditation, following your heart rhythm, which I’m not familiar with. I was very impressed. The theme we focused on was a desire or need that was unfulfilled in our life that we would like to bring into our life.  

I was able to quiet the monkey mind!!  

We did two rounds of meditation exercises.  We began by sitting in chairs, feet on the ground, hands on legs, sitting up straight.  After closing your eyes, you focus on your posture, noticing how your spine feels.  If it feels straight and long, or hunched over.

After focusing on that, then you move on to your breathing.  You concentrate on how your breath feels moving in and out of your body, where its going, if its smooth and even, if its shallow.  You begin to deepen your breathing.  

Then you concentrate on your heart, try to feel your heartbeat. This can be difficult, especially at first. You can put your hand on your heart, solar plexus, or fingers on wrist to feel your heartbeat. How does your heartbeat feel?  How does your heart feel? 

The final step is trying to deepen and synchronize your breathing with your heartbeat.  If you can’t find your heartbeat, you count slowly and synchronize your breath that way.

During the first exercise, I had a hard time finding my pulse.  I couldn’t just feel it, I had to put my fingers on my wrist. I felt my heartbeat very slow and steady. When we timed our breath with the heartbeat, my pulse became erratic and discombobulated. The rhythm was off.  That was a bit strange to me. After that I lost the hearbeat all together, and I might have drifted off a bit… At the very end, I felt a small twinge of pain behind my heart, which I also found to be a bit disconcerting.

The second time around went much better, I was able to keep the monkey mind at bay.  The main reason I think I was able to do that though, was because I had this very strong, intense visualization.  When we were focusing on the breathing, and then on the expansion and contraction of the breath, I had this image in my mind.  A heart, almost cartoon-like, in my chest, and as I breathed in and out, the rib bones opened from the red heart into beautiful blue butterfly wings with the rib-bones as the frame of the wings.  The heart was expanding and contracting with my breathing, and the wings were opening and closing in rhythm with my heart.  It was very macabre, Dia de los Muertes, but still very cool.  

 

Wanting

I really just want to hold you in my arms, but can’t right now, and don’t know of you feel the same way. And that makes me feel hollow.

Getting lost

P193

Let’s find someplace beautiful to get lost

Let your intuition be your guide…

“Let your intuition be your guide.  Your heart knows what it wants, and you can trust it to lead you in the right direction.” 

There are so many cliches that say to listen to you heart, follow your heart, let your heart lead the way…  

What happens when you can’t tell your head from your heart?  

When the direction from your heart is so caught up in the thought process that you can’t find that real voice deep inside.  That racing and spinning of all your thoughts, other people’s thoughts and opinions, those subconscious opinions you have from your childhood & family, the mores that you don’t necessarily think for yourself, but that you believe because that’s what you were brought up to believe, the impressions and ideals and desires and shame that are pressed upon you by others. Not to mention all your fears, doubts, hopes, and dreams. How do you tell those whirring thoughts from that soft, deep voice that tells you what you truly deeply want in your heart?  How do you know its not leading you in the wrong direction? Making the wrong decision can be so deceptively easy.  

I want so desperately to find my path, to know where I’m going, know I’m doing something right. I just want to find that voice, but can’t sort it out from all the other cockroach thoughts that rustle around in the depths of the mind, unseen, unwanted, but still there plaguing you.  It feels like my heart has been trapped in a little glass case for a long time, paralyzed, searching for freedom in all the wrong places, and its about to burst. So much yearning to be had, so much love diffrayed.  Sometimes its so frustrating it makes me cry.

When is that moment you surrender? Can’t take anymore doubt and overthinking and break down.

How do you quiet those unneccesary and misleading thoughts and just find the true ones that are pointing you in the right direction?