Howdy! I hope that you enjoyed the first week of “Yoga For A Year” and have started to experience some of the benefits from doing the yoga poses and from taking the time and effort to make a commitment to yourself.
In this second week of practice I wanted to talk about commitment and why, sometimes, we feel like we fail on some level if we do not meet and exceed our expectations.
After we have finally decided to commit to someone or a project we have been putting off or a weight loss program…the list can be endless of things we need and want to achieve. When we meet with frustration, disappointment or challenge it is almost easier to resort to old behaviors and patterns.
The reason we feel comfortable doing this is because we know the old behaviors and patterns…there is nothing to learn, nothing to explore and the risk of failure is non existent because it is the same old stuff that got us to where we are now. In order to change, move forward and experience what life has in store for you…we must go into behaviors and routines that we have not experienced before.
Try this…for the next couple of weeks whenever you see or feel yourself reaching for an old worn out pattern of behavior because you feel overwhelmed or nervous…stop, take 5 to 6 deep breaths, change what you were thinking about (even when you really don’t want to), let the fear and frustration pass, and re-commit to experiencing new things! When you are open in your mind you will open in the body!
I have a link to one of my favorite readings. This reading changed the way I look at a lot of different aspects of my life, how I relate to others and really opened my eyes to the fact that each one of us has true purpose…enjoy!
There comes a time in your life…
Here are your poses for week 2! Do them in the order they are presented for the best results for this program.
*Those of you who suffer from low back issues feel free to bend the knees if you need to in Prasaritta Padottonasana, use a block under the hands in Parsvottonasana and to walk the hands up your legs to come out of those poses.
Parsvottonasana (Extended Side Triangle)
Stand Tall with the toes heels and ankles touching.
Inhale the arms above the head.
Exhale the arms into a “goal post position” at shoulder height.
Step the feet out under the elbows.
Extend the arms above the head into a prayer position.
Keep the arms straight.
Turn the left foot in 60 degrees.
Turn the right foot out 90 degrees.
Come up on the ball of the left foot.
Bump the left hip around until both hips are squared and even with each other.
Place the left heel down.
Straighten the legs by pressing down through the feet and squeezing the thighs up.
Inhale lengthen up and lean back.
Exhale tucking the chin to the chest and pour the upper body over the lower body.
Place the hands down on either side of the right foot.
Inhale extend the heart towards the right foot.
Exhale straighten the legs and press the legs back.
Keep the hips even by bringing the left hip slightly forward and down and the right hip slightly up and back.
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat on the other side.
Utkatasana (Chair Pose)
Stand Tall with the toes heels and ankles touching.
Inhale the arms above the head, shoulder distance apart, palms facing each other.
Exhale bend the knees.
Keep the heels on the floor.
Tuck the tailbone slightly under.
Pull the belly in under the navel.
Inhale lengthen up through the chest and arms.
Exhale and sit more deeply.
Keep the low back long (no sway in the low back).
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat.
If you are tight in the low back take the feet hip distance apart.
Prasaritta Padottonasana (Standing Separate Legs Head to Floor)
Extend the arms to the right and left at shoulder height.
Sep the feet out under the wrists.
Turn the feet forward so that the feet are parallel to each other (heels behind toes).
Place the hands on the hips.
Tuck the tailbone slightly forward.
Inhale lift the chest and roll the shoulders back and down.
Exhale fold forward from the hips.
Place the hands on the floor (bend the knees if you are rounding at the waist, hunching the back or you are straining to reach the floor).
Inhale lengthen the heart forward towards the head with the torso parallel to the floor.
Exhale and fold the torso toward the floor and through the legs.
Reach with the right hand to the right ankle and the left hand to the left ankle.
Bend the elbows to 90 degrees to the right and left.
Line up the forearms on the shins.
Inhale push the chest toward the floor.
Exhale pull the shoulders back, belly in and take the torso through the legs.
Place the crown of the head to the floor, in line with the arches of the feet.
Hold for 8 to 10 breaths. 5 seconds in. 5 seconds out.
Vrksasana (Tree Pose)
Stand tall with the toes heels and ankles touching.
Open the right leg and knee to the right and place the right foot either at the inner ankle, inner calf or high inner upper thigh of the left leg (do not place the foot on the inner knee).
Keep the left leg straight.
Tuck the tailbone slightly under.
Pull the belly in under the navel.
Inhale lift the chest.
Exhale pull the shoulders down and strengthen the body.
Keep the hips and shoulders square and even.
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat on the other side.