Enjoy!

Turn off the tv, turn off your cell (not just silenced, but off) plug in “meditation music” or Snatam Kaur into Pandora. 

Sit on your mat or a blanket in a comfortable cross legged position.

Just sit...

Sit.

Close your eyes and notice the next 5 breaths. 

Notice how many thoughts transpire during the space of 5 breaths.

Now try again, try to just notice the breaths themselves. Leave all thoughts for another time.  For this moment just attend to the breaths.  This is the most challenging part of the next hour.

“We dedicate this practice to all beings everywhere, may our safety be all safety. May our peace be all peace.”

Seated Warm Up:

This next part is designed to connect your breathing to your movements. Breathe and move Slowly. Extend the exhales longer then the inhales.

Inhale raise your arms up over head,

Exhale put your right hand on the ground beside you and side bend Right,

Inhale both arms up, (palms touch overhead),

Exhale side bend left.

Repeat twice more each side - 3 sets in total. Then stand up.

Sun Salute A:

Stand at the top of your mat facing forward.

Inhale~ reach arms up, touch palms overhead.

Exhale~ dive over to the ground

Inhale~ look up and lengthen

Exhale~ step back to plank lower down

Inhale~ upward dog

Exhale~ downward dog.  Take 3 Breaths here, then make your way back to standing at top of mat.

Standing Series:

First: Do Three Sunsalute A’s to get warm. Use your Ujjai Breath.

1.)Stand with feet hip width apart, forward fold over straight legs. Grab big toes or ankles (what ever you can reach) Stay for 5 breaths.

2.)Triangle Pose: Stand with legs wide right toes pointed to the front of your mat, left toes angled in.  Reach right hand down to right shin or ankle, Left arm reaches straight up to sky.  Stay here 5 breaths. Repeat on Left side.

3.)Wide Leg Forward Fold:  Keeping legs wide parallel feet to face the side of your mat.  Fold down and place hands on floor, or a chair, or your shins.  Take 5 breaths here.

4.)Wide Leg Twist: Keeping legs wide, feet parallel to each other. Place Left hand on the floor or chair infront of you, reach right arm straight up so your body is in a twist, take 5 breaths here. Repeat other side.

Do Sunsalute A  one time.

5.)High Lunge: From standing step Left leg back to a lunge, reach arms up over head and take 3 breaths.

6.)Warrior 2: Then turn the left heel down to the ground and open into warrior 2 (Arms, hips, shoulders all open, Right arms reaching forward, left arm reaching back. Repeat other side.

Do Sunsalute A one time.

Seated Series:

1.)Seated Fold: Sit on the floor with both feet straight infront forward fold, take 5 breaths.

2.)Cobbler’s Pose: Bring both feet together knees wing out like a butterfly, forward fold, take 5 breaths.

3.)Boat Pose: Balancing on your sits bones lift legs off the ground to make a “V” shape with your body. Use core strength to hold for 5 breaths here.

Do Sunsalute A one time.

4.)Laying down Twist: Lie down on the floor, hug knees into chest, drop knees over to the Left, spread arms out on floor and turn to look to the right. Surrender into the twist for 5 breaths. Repeat other side.

5.)Bridge Pose: Still laying down, place both feet flat on floor hip width apart. Take 3 breaths here, just relaxing the spine. Then on an Exhale lift hips, interlace fingers under your back, and press hips high. Take 5 breaths here. Repeat twice more 3 times all together.

Hug knees into chest.

Do Sunsalute A one final time.

6.)Savasana: Lie down, close eyes palms facing up. Relax. When you find yourself coming back to the present, slowly roll to one side, take a few breaths there, then sit up and meditate for 20 breaths. (To count touch each finger to the thumb, go through whole set of fingers and back again. Switch fingers at the bottom of the exhale.

Bring palms to your heart. Chant one Ohm.

May all people experience freedom, safety, and love.

Namaste.