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Module 2, Day 1 • Opening Meditation: Visualize Module 2, Day 1 • Opening meditation: Visualize energy drawing in: ground & center it • Quote: "To dwell in the here and now does not mean you never think about the past or responsibly plan for the future. The idea is simply not to allow yourself to get lost in regrets about the past or worries about the future. If you are firmly grounded in the present moment, the past can be an object of inquiry, the object of your mindfulness and concentration. You can attain many insights by looking into the past. But you are still grounded in the present moment." - Thich Nhat Hanh • Physical Theme: Extending Yourself • Pose focus: Eagle, Warrior 3, Supta padangusthasana • From seated in chair: o Sun breaths (inhale arms overhead, exhale arms by sides) x3 o Sit with L hand under L hip, palm facing down (press hand down). Take R ear to R shoulder and place R hand on top of head. o Chakravakasana with hands interlaced behind head, making movement bigger as you go along. First go front/back, then do that with torso facing R leg, then L o Big shoulder rolling, front & back o Pot-stirring (interlace hands in front of you) x3, R & L o Super-slow side stretch (from seated in chair): Allow head to tip to R, and then whole body follows o Supta padangusthasana in chair • Come to standing o Standing sun breaths x3 (noting difference from seated) o Half-salutes x3 o Turn around and face chair: standing chair surya namaskars o Standing chair twist o Standing Garudasana with hugging arms o Move chair out of the way: o Adho Mukha Svanasana at wall à Vira 3 with hands on wall o Face front of mat, with blocks on either side, leg distance from wall o Tadasana à Urdvha Hastasanaà Uttanasana à Step R foot back to lunge à Step R foot fwd à Step R foot back to lunge à Step R foot forward à Step R foot back to lunge à Lift R foot to wall (bottom leg of Vira 3) à Step R foot forward à Uttanasana à Urdvha Hastasana à Tadasana. Repeat on other side o Come with back to wall o Garudasana with kickstand foot & hugging arms § Do again, with Vrksasana foot & hugging arms o Reach both arms behind you as though someone was pulling your hands away. Then, draw shoulder blades together. Continue this movement, bringing thumbs towards each other. o Blockhead, bringing elbows in (OR SKIP) o Railroad piston arms o Interlace arms behind back and lift off sacrum any amount (or use strap) o Tadasana à Urdvha Hastasanaà Uttanasana à Step R foot back to lunge à Step R foot fwd à Step R foot back to lunge à Step R foot forward à Step R foot back to lunge à Lift R foot up (bottom leg of Vira 3) & bring hands to hips à Bring hands back to blocks & Step R foot forward à Uttanasana à Urdvha Hastasana à Tadasana. Repeat on other side o Vira 3, off props (hands on hips, then arms extended) o Vira 1 à Vira 3 o Garudasana on wall, with hooked foot & strap arms o Garudasana off wall, with hooked foot & strap or hugging arms • Come to seated o Marichyasana, R & L • Come to laying on back o Supta padangusthasana, R & L • Savasana: Revisit themes from opening meditation Module 2, Day 2 • Opening meditation: Coming back • Quote: We begin to find and become ourselves when we notice how we are already found, already truly, entirely, wildly, messily, marvelously who we were born to be. – Anne Lamott • Emotional theme: Moving forward • Pose focus: Chakravakasana, Dolphin, Adho Mukha Svanasana • Props needed: blanket, 2 blocks • Begin with Adho Mukha Svanasana on chair o Cue students to notice shoulders & hips • Come to seated on ground o Meditation: coming back o Seated Chakravakasana with hands on knees • Come to laying on belly o Open Sesame o Press up onto hands & knees (knees on blanket) o Chakravakasana o C-curve • Come to seated o Trapesius squeeze o Front of the neck stretch (with hands in V and chin tilted up) • Come to hands and knees o Chakravakasana again, concentrating on hand placement o Balancing table with back foot to wall • Come to standing o Down Dog with Chair § Cue students to notice differences from first time through o Standing Chakravakasana x3 o Tadasana à Urdvha Hastasana à Uttanasana & back x3 o Tadasana à Urdvha Hastasana à Uttanasana à Ardha Uttanasana & back x3 o Uttanasana on rolled up blanket to get calves o Short wall lunge to stretch Achilles o Down Dog with Chair § Cue students to notice differences o Dolphin on wall o Double arm circles (different arm in front each time, do a few times each direction) o Pranic bath o On wall: Dolphin à Puppy à Lunge, L & R o Down Dog with Chair o Tadasana à Urdvha Hastasana à Uttanasana à R foot, lunge à Adho Mukha Svanasana à Walk hands back to Uttanasana à Urdvha Hastasana à Tadasana § Do again, but this time come forward into Adho Mukha Svanasana from back of mat § Last time: drop knees to ground o Chakravakasana o Dolphin o Down Dog o Drop knees to ground then • Come to laying on back o Knees bent, feet flat on floor: One leg extending up & opposite arm coming back to ground. First on breath, then held o Reclined twist on the breath, then held • Savasana: Revisit themes from opening meditation Module 2, Day 3 • Opening meditation: Sama vritti • Quote: “It’s also helpful to realize that this very body that we have, that’s sitting right here right now … with its aches and its pleasures … is exactly what we need to be fully human, fully awake, fully alive.” ~ Pema Chodron • Seasonal theme: creating warmth without overheating • Pose focus: Surya Namaskar • Props needed: blanket, 2 blocks • Begin seated • Sama vritti breath, then sit for meditation • Neck opening: o Sit with arms by sides, fingers on ground. Look L, then move chin to L shoulder. Same on other side, then chin to chest. • 3 sun breaths • Wrist opener x3 • Janu Sirsasana w/strap around foot, opening arm out behind (5x, R & L) • Come onto hands & knees, with knees wide o Chakaravakasana à C-Curve, R à Balasana à C-Curve, L. Repeat x3 o Bent-knee Adho Mukha Svanasana, pedaling out feet o Walk hands back to feet & come up to standing • Half-salutes x4 • Wall-salutes x2 o Then add on Utkatasana & Vira 1 x2 • Vira 1, R & L o With legs held, press hands together in front of chest. L arm extends up for 30 sec, then L arm opens to L at shoulder height, then L fingers spread wide, then L hand comes back to R. Repeat other side. • Surya Namaskar A o Tadasana à Urdvha Hastasana à Uttanasana à Ardha Uttanasana à Plank à Knees to ground à Bhujangasana à Adho Mukha Svanasana à Ardha Uttanasana à Uttanasana à Urdvha Hastasana à Tadasana (Repeat one more time) • Vira 1, R & L o With legs held, do finger-to-finger stretch (L index stretches R index, and so on) • Surya Namaskar B o Tadasana à Utkatasana à Uttanasana à Ardha Uttanasana à Plank à Knees to ground à Urdvha Mukha Svanasana à Adho Mukha Svanasana à Vira 1, R à Plank à Urdvha Mukha Svanasana à Adho Mukha Svanasana à Vira 1, L à Plank à Urdvha Mukha Svanasana à Adho Mukha Svanasana à Ardha Uttanasana à Uttanasana à Utkatasana à Tadasana (Repeat one more time) • Tadasana with thumb stretch o Pinky side of right hand to chest. Press L thumb into back of R hand, while wrapping L index/middle/ring fingers around base of R thumb. Hold for 1 minute, then repeat on other side. • Come to seated • Janu Sirsasana, as above • Upavistha Konasana, swaying, then held • Lie on back • Apanasana, rocking • Savasana Module 2, Day 4 • Opening meditation: Focus on seated position: open, aligned, steady, sweet • Quote: “Life in itself is an empty canvas; it becomes whatsoever you paint on it. You can paint misery, you can paint bliss. This freedom is your glory.” ~Osho • Philosophical theme: Sthira sukham asanam (YS 2.46): “The yoga posture should be steady and comfortable.” • Props needed: blanket, 2 blocks, strap • Pose focus: Gomukasana, Parivrtta Trikonasana, Parivrtta Parsvakonasana • Begin seated • Meditation: focus on the seat (steady & comfortable) o Legs o Hips o Spine o Strong back, soft front • Twists on the breath • Come to lying down on back o Constructive rest with cactus arms o Windshield wiper knees on the breath § Add on a one-breath hold o Scissor arms/legs on the breath o Seaweed waving • Come back to seated with legs extended o Front of neck stretch (hands in V) o Head balloon o Bottom-arm Gomukasana, R & L (adding on side neck stretch) o Top-arm Gomukasana, R & L (sitting on bottom hand) o Tuck R leg in: Place R hand outside R leg, reach L arm to R. § Can come up onto knee if appropriate. § Repeat on other side. o Chakravakasana, seated then kneeling • Come to standing o Half-salutes x3 o Surya Namaskar x2 o Standing Gomukasana with strap o Adho Mukha Svanasana at wall § Add on side stretch, both sides o Step feet wide on mat (with strap nearby) § Vira II à Utthita Parsvakonasana à Trikonasana § Prasarita Padottanasana with Gomukasana § Switch sides o Parivrtta Parsvakonasana à Parivrtta Trikonasana (with chair) § Do Surya Namaskar with chair in between § Repeat other side o Step feet wide on mat (with strap nearby) § Vira II à Utthita Parsvakonasana à Trikonasana § Prasarita Padottanasana with behind-the-back strap shoulder stretch in between o Parivrtta Parsvakonasana à Parivrtta Trikonasana (again with chair, or with block) § Surya Namaskar with wall or chair in between § Repeat other side • Come to seated o Breathing twist as in the beginning • Come to lying down on back o Constructive rest with cactus arms o Windshield wiper knees on the breath § Add on a one-breath hold • Savasana • Revisit meditation, with longer sit Module 2, Day 5 • Opening meditation: Using tiredness to cultivate internal energy • Quote: “Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.” --Herman Hesse • Energetic theme: Energy you can use • Props needed: blanket, 2 blocks, strap • Pose focus: Twisted Utkatasana, Ardha Chandrasana, Ananda Balasana • Begin seated for intro meditation: connecting with current energy state to boost it • Come to lay down on back, with feet in front of chair • Reclined twist to L with blanket under knees, top arm opening out to R and back to L on the breath.
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