You Feel.... You Know.... Intuition

You Feel....You Know....Intuition 

     Envision what a pose feels like not how it looks. From your first yoga class to the present-listen to your breath & your inner guidance. Build self-trust. Take your time-breathe-listen to your body and to your mind.  "Believe in Yourself." 

     Lying on your back either in Constructive Rest (feet flat on the mat/blanket under head) or with a logged rolled blanket under your back and head/feet long or flat on mat. 

     Read this poem before  you begin or practice or have a special person read it as you lie on your mat. Close your eyes and take the message to your heart and mind, keeping it as your Sankalpa throughout your practice. 

Believe in Yourself 

by Emily Matthews 

Believe in yourself-

in the power  you have

to control your own life, day by day,

Believe in the strength

that you have deep inside,

and your faith will help 

show you the way.

Believe in tomorrow

and what it will bring-

let a hopeful heart carry you through, 

For the things will work out

if you trust and believe 

there's no limit

to what you can do. 

SEQUENCE

OPENING (5)

Log Rolled Blanket/arms in Goal Posts

Core Crunch on blanket

WARM-UP/BACK (5)

Dead Bug (knees up & bent/arms up & bent) raise & lower to bent

Dead Bug/Straight legs-out & in/up & down

WARM UP-TABLE TOP to STANDING (10)

Rotation in Shoulders/Press Hands down and out

Hands up 1"/Repeat

Leg out/Arm out

D.D./Shoulder Rotation

F.F./Shoulder Rotation-Hamstring work

STANDING

Sumo Squat/heels up & down

Chair Squat up & down

1/2 Sun Salutations to Lunge w/knee down-arms up and knee up w/twist (2 x's) (5-8)

Low Lunge Knee Down/Arms up

Tadasana

STANDING/BALANCING (15)

Chair to Crescent Lunge to Chair

Chair

Crescent/Project Forward & up

Warrior II

Crescent Lunge

Extended Side Angle (2 arm movements)

SWITCH

Warrior III Sweep (sweep leg up & back/hold back-hold up)

Child's Pose: Balasana 

D.D./C.P. 

BACK(10)

Bridge w/block (3 x's) 

Clam Twist w/block

1/2 Happy Baby (keep feet down)

SAVASANA (5)

Metta Prayer: Loving kindness to oneself and outward, sending good intentions to those that live on this earth whether they be friend or foe. All beings are blessed.

METTA PRAYER

May all beings be happy

May all beings be healthy

May all beings be safe and free from danger

Mall beings be free from their ancient and twisted karma

May all beings be free from every form of suffering