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Kinan Fadl Zaitoun Pranayama Kinan Fadl Zaitoun Pranayama: seated 1. Close your eyes and become aware of your breath, taking note without judgement the deepness or shallowness of your natural breath. 2. Begin taking deeper inhalations and longer exhalations through your nose. 3. Three to six breath count. Inhale for 3 seconds and exhale for 6 seconds. read a quote from Mary Ann Williamson: “ Our worst fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves “ Who am I to be brilliant, gorgeous, talented and fabulous? ......Actually, Who are you not to be?” Warm ups on hands and knees: 1. Cow Pose: Bitilasana 2. Cat pose. Marjaryasana 3. Downward facing dog 4. Plank pose 5. Sphinx pose 6. Child’s pose 7. Downward facing dog Standing Poses/ Balancing 1. Uttanasana: Standing forward bend 2. Tadasana: Mountain Pose 3. Utkatasana: Chair pose -with a twist, back up and (opposite side) twist 4. Urdhva Hastasana : Upward Salute 5. Tadasana: with grounding at the feet preparing for balancing 6. Stork pose: optional airplane both sides 7. Vrksasana:Tree Pose 8. Garudasana: Eagle Pose with both legs and feet (both sides) 9. overhead stretch 10. Malasana: squatting Seated poses/ restorative 1. Baddha Konasana: Bound Ankle Pose 2. Simple Seated side twist 3. Dandasana: Staff pose 4. Matsyasana: fish pose 5. Pavanamuktasana: Knees to chest 6. Rock around the clock 7. Reclining Leg Cradles 8. Inside Twist :windshield wiper legs 9. Leg lifts 10. Pavanamuktasana: Knees to chest ( Squeeze in tightly and release) 11. Savasana : Corpse pose Meditation An inner journey, finding your intuitive guide... Read a quote- author unknown: “To live by choice, not by chance; To make changes, not excuses; to be motivated, not manipulated; To be useful, not used, To excel, not compete; I choose self-esteem, not self pity. I chose to listen to the inner voice not the random opinions of others.” (The meaning of namaste explained with palms together at heart) “I honor the place in you in which the entire Universe dwells, I honor the place in you which is of Love, of Integrity, of Wisdom and of Peace. When you are in that place in you, and I am in that place in me, we are One.” -Namaste I chose this sequence as a way to help bring awarness to the body, open the chest and heart chakra and also release the lower chakras. These tend to be more needed in individuals who have a low self acceptance. This sequence can easily be adapted for all body types and levels by the use of the wall, chair, and other props. Philosphically, practicing ahimsa means we take responsibility for our own harmful behavior and attempt to stop the harm caused by others. Being neutral is not the point. Practicing true ahimsa springs from the clear intention to act with clarity and love whether to oneself or others. Pranayama followed by the asanas helps increase the benefits of practicing Ahisma. .
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