Just knowing about yoga is not going to give relief from
sorrows, anxieties & depression
Daily persistent practice alone makes
you face the turmoil of life.
"Yoga aims at attending to the blockages and obstructions in the system to improve function."
Yoga is the teacher of yoga;
Yoga is to be understood through yoga.
So live in yoga to realize yoga;
Comprehend yoga through yoga;
He who is free from distractions enjoys yoga through yoga.
We are never not a part of the whole, never not at odds with the universe, and contrary to appearances, there are no enemies. Therefore, we need not fear each other.
Earth is School
You can't keep the birds of sadness from flying over your head, but you can keep them from nesting in your hair.This is life. There is sadness all around us and the tendency is to avoid the present moment, especially if there is sadness and fill our days with distractions. But, when we have cultivated that inner contentment, as Mr.Iyengar has said, "We can find comfort, even in our discomfort."
|Adho Mukha Dandasana - rope wall (1 minute x 2)|
|Seated Bharadvajasana - (30-60 seconds x 2)|
|Utthita Marichyasana - ( 30-60 seconds x 2)|
|Utthita Hasta Padangusthasana - facing forward - (1 minute/side x 2)|
|Utthita Hasta Padangusthasana - facing forward |
Use chair with or without height if bringing foot to wall is difficult
|Utthita Trikonasana - (30-60 seconds/side x 2)|
|Ardha Chandrasana (30-60 seconds/side x 2)|
|Parivrtta Trikonasana - with chair - (30-60 seconds/side x 2)|
|Urdhva Mukha Svanasana - with chair - (30-60 seconds x 2)|
|Ardha Supta Pavanmuktasana - (30-60 seconds/side x 2)|
|Supta Padangusthasana I - (1-2 minutes/side x 2)|
|Supta Pavanmuktasana - (60-90 seconds)|
|Ardha Matsyendrasana - at wall - (30-60 seconds/side x 2)|
|Parsva Pavanmuktasna - (1-2 minutes/side x 2)|
|Pavanmuktasana - (5 minutes)|
|Urdhva Prasarita Padasana - at wall - (5 minutes)|
|Jathara Parivartanasana - with knees bent - (from side to side several times)|
|Savasana wih chair - (10 minutes)|
Adho Mukha Svanasana - over chair - This is a nice passive pose for when feeling very tired.
Place a folded yoga mat, towel or blanket over the back of the chair for padding if needed.
Lean over the chair, so the top of the chair in at your hip crease. Depending on your height you may need to stand on blocks.
Keep back and torso lengthening as in full pose. You can either stretch arms out, as in picture and rest forehead on chair seat, or you can hold elbows and place your head on your forearms.
Legs can be kept straight, as in picture or bent.
Stay in pose for as long as you like, allowing the back muscles to release and soften.
Adho Mukha Svanasana - with hands on chair
This variation takes alot of the pressure off the wrists and shoulders and allows the spine and back of the legs to lengthen. It is good if you have very stiff shoulders too.
Place hands on chair and step back with feet hip width apart and parallel. Press the hands into the chair, lengthen the torso. Keep the kneecaps lifting and thighbones pressing back. Try to keep the tailbone in line with the back of the heels.