Light Your Fire – Week of Daily Yoga

Monday – Friday June 15-19, 7-8:30 am daily

Durham Yoga Company, 502 Rigsbee in Downtown


Thank you! It was a blast!

Here is the warm-up sequence we used. I hope it continues to bring you life!

Rise and shine

  1. Seated meditation. To focus and center, and set your intention.
  2. Breath of Fire – Khapala Bhati – sets of 10 breaths.
  3. From Table top pose/All fours position – Cow/cat tilts with your breath
    1. Spinal Flexion – explore full range of motion with your breath.
  4. Transition to Downward Facing Dog – Adho Mukha Svanasana. DSC_0242
    1. Receive a few breaths here to open this pose sweetly, peddling your feet or making any other life-giving movements. 5-10 Breaths to open.
    2. Come to the fullest form, from your heart.
  5. Transition to Standing Forward Fold – Uttanasana.
    1. Sweet little bend in your knees to keep the energy flowing.
    2. Ground through the four points of both feet.
  6. Half Forward Fold – Ardha Uttanasana – x 3
    1. With your inhale, from strong legs lengthen halfway up. Keep your shoulders on your back and your legs engaged.
    2. With your exhale, soften back down to uttanasasana, forward fold.
    3. Do at least two more, letting your breath lead you.
  7. Transition to Mountain Pose – Tadasana.
    1. Bring your hands to your hips, sweep your shoulders on you back, lengthen your spine and draw your navel in.
    2. Follow your inhale, root down through your feet and rise up – full stretch – reach for the sky.
    3. Hands to your heart – tadasana, mountain pose.
  8. Pause and feel. Notice what, if anything, has shifted. If this is all you have time for, conclude your practice here. If you have 2 more minutes, do the half sun salutes detailed here.
  9. Half-Sun Salutes – follow your breath. x 4
    1. Inhale – reach up, full stretch.
    2. Exhale – fold forward, Uttanasana/Forward Fold.
    3. Inhale lengthen halfway up – Half Forward Fold.
    4. Exhale fold – Uttanasana/Forward Fold.
    5. Inhale – root down, rise up – full stretch.
    6. Exhale home to your heart. Release your hands.
    7. Repeat A-F at least 3 more times. If this is all you have time for, conclude your practice here. If you have 5-7 more minutes, do the full sun salutes detailed here.
  10. Full Sun Salutes – follow your breath.
    1. Inhale – reach up, full stretch.
    2. Exhale – fold forward, Uttanasana/Forward Fold.
    3. Inhale lengthen halfway up – Half Forward Fold.
    4. Exhale – step back, Downward Facing Dog/Adho Mukha Svanasana.
    5. Optional vinyasa – or stay in Down Dog or take table pose.
      1. Inhale shift forward – plank – the top of a push-up. Option to modify by dropping your knees.
      2. Exhale shift further forward and down – chaturanga – keep your elbows in tight, your shoulders on your back, and your belly toned and firm.
      3. Inhale – don’t move your hands – follow your heart into cobra/baby cobra/upward facing dog.
      4. Exhale – press back to Downward facing dog – (or go through table/hands and knees).
    6. First time around – do twisted open lunge.
      1. Left leg forward to lunge – knee over your ankle. Back knee can be up for down; down for more stability, up for more vigor.
      2. Move your right hand to the right, and inhale extend your left arm up – twisting open towards your front leg. Receive three (3) breaths.
      3. Release on an exhale. Let your inhale move you back to plant (for an optional vinyasa), or downward dog/table.
      4. Repeat with the right leg.
      5. Let your inhale bring you forward to uttanasana/full forward fold.
      6. Inhale lengthen halfway up – Half Forward Fold.
      7. Exhale fold – Uttanasana/Forward Fold.
      8. Inhale – root down, rise up – full stretch.
      9. Exhale home to your heart. Release your hands.
    7. Second time – supported side plank – supported vasistasana pose.
      1. Go back to the beginning of 10. Repeat from the beginning, including optional vinyasa. Skip part F and go right to G.
      2. Inhale left leg forward about 2/3 of the way. Come on to the outer edge of your right hand, which stays flat, and the outer edge or your right folk, which is flexed and active. Ensure your wrist is not right under your shoulder but a little forward of your shoulder.
      3. Start to twist open to the left, pressing both feet and your right hand actively into the earth to lift your hips and think back bend. Top shoulder back, top arm up. Hold for a few breaths.
      4. Optional – do this pose with your feet stacked – and very active feet!
      5. Let it go. Optional vinyasa or modified vinyasa (10E).
      6. Repeat with the right leg forward.
      7. Let your inhale bring you forward to uttanasana/full forward fold.
      8. Inhale lengthen halfway up – Half Forward Fold.
      9. Exhale fold – Uttanasana/Forward Fold.
      10. Inhale – root down, rise up – full stretch.
      11. Exhale home to your heart. Release your hands.
    8. Third time – crescent lunge cropped-resized-31.jpg
      1. Go back to the beginning of 10. Repeat from the beginning, including optional vinyasa. Skip parts F and G and go right to H.
      2. Inhale your left leg forward to lunge. Back knee up or down.
      3. Come upright through your spine and fire up your legs, hugging in and up. Scoop your tailbone.
      4. Inhale reach your arms alongside your ears for a full stretch, heart-opening backbend. Be mindful of your level of capacity and work right at your 100%, not backing away from your edge, not plowing through.
      5. Exhale to release. Optional jump switch/switch legs.
      6. Second side, right leg forward.
      7. Let your inhale bring you forward to uttanasana/full forward fold.
      8. Inhale lengthen halfway up – Half Forward Fold.
      9. Exhale fold – Uttanasana/Forward Fold.
  11. Pause and feel. Notice what, if anything is different, after about 15 mindful minutes of movement.
  12. From Uttanasana, grab a strap or reach back directly to bind your hands at the small of your back. Keep your legs steady and engaged, with a micro-bend in your knees and your weight distributed evenly.
    1. Before going for your full stretch, lengthen from your hips through your armpits and your heart, sweep your shoulders and elbows up and back, then from your heart stretch your arms towards straight, without over stretching.
    2. Receive 3-5 breaths.
    3. To release, on an inhale bend your elbows. As you exhale, release your hands back to the earth and let something go. Consider a few lions breaths here to really complete the surrender.
    4. Inhale – root down, rise up – full stretch.
    5. Exhale home to your heart. Release your hands.
    6. In Mountain Pose – Tadasana – Pause and Feel.

Voila! You’re done. 15 minutes of mindful movement and notice how you feel!


$70 for the whole session/$60 before 6/8 – Register Now.

Drop-ins welcome for $15.
Sliding scale and work-trade options available, please contact me directly.


Reignite your practice – Reconnect with your body – Reinvigorate your life


Join me for this week of firey and energizing morning practices designed to help you build heat in your body and focus in your mind as you commit yourself fully to the work of your heart. I will be on the mat, practicing the yoga alongside you! All levels welcome.

While this series is open to everyone, it will be especially helpful for anyone trying to get (back) into a regular yoga practice. I have chosen this particular week because it leads up to Summer Solstice, the peak pulsation for light, expansion, and transformation which occurs on June 21st. 
 
During “Light Your Fire”:
  • We will explore the full range of asana from standing poses to inversions, arm balancing, hip openers, twists and (some) restoratives!
  • I will practice with you, while continuing to offer clear alignment direction and hands-on support to enhance your practice.
  • We will honor the transition to Summer, prepare for the coming Solstice, and set intentions for the season.
During this week of daily morning practices we will explore a wide range of poses designed to help you embrace the discipline and inspiration you need to stay committed to the work of your heart, including support for your home practice and special rituals to honor the Solstice.
This week is an opportunity for folks to enjoy the balancing, nurturing, and inspiring aspects of a daily morning yoga practice. Join me! Register here.
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2 thoughts on “Light Your Fire – Week of Daily Yoga

  1. Pingback: Cultivating Intuition and Trusting Faith – Letting Go of the Need for Certainty | Durham Healing Arts

  2. Pingback: Cultivating Creativity: Letting Go of Comparison | Durham Healing Arts

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