Practice with Blue Lotus Yoga

Rise Up with Yoga

The following is a suggested routine for beginning yoga practice. Use a blanket or a yoga mat to lay on. Select a secluded, quiet area; wood floor is ideal. If on a wood floor or other slippery surface, you will need a mat. Outdoors is also nice if weather permits and privacy is possible. Pick a certain time of day when you are least likely to be interrupted and can be alone. Practice the same time every day if possible to strengthen the habit. Clothing should be work-out type clothing, tight-fitting so as not to hang or distract during practice. Feet should be bare. Light your favorite incense and/or a candle. Music can be beneficial if properly selected. Quiet, instrumental (no drum beat), new-age style or Native American flutes or Tibetan flutes such as the newest CD from Nawang Khechog, Medicine as Music with guest, R. Carlos Nakai, on Native American flutes.

In Sanskrit, the ancient language of India, yoga means union. A union of body and mind. Yoga prepares the body for a meditative state. Each pose below has healing tendencies. The poses or asanas (Sanskrit) will massage and heal the inner organs, drive toxins from the body, strengthen, stretch and tone the muscles, and create proper balance and alignment. Never push beyond capability. All poses may be modified for ease in achievement until mastered. All movements within yoga are slow, gentle, relaxing. This routine takes about twenty to thirty minutes to complete once familiar with the poses. Relaxation times will vary depending on your personal needs and preferences. Walls and chairs may be used to assist with balance and stretching.

It is recommended that the inverted poses not be practiced during menstruation. Inversions include any pose that places the heart lower than the pelvis. In yogic philosophy, it is believed that practicing these poses during the menses will cause a reversal in the flow of energy. In medical circles, it is said that inversions will possibly cause a cessation of menstrual flow, possibly then creating a heavier flow once the flow returns. Alternate poses are available for practice during the moon cycle and will be posted soon. If you are pregnant, overweight or ill, please check with your doctor first before practicing yoga.

Savasana (Corpse Pose) I
Relaxation
Begin by lying down, palms turned upward, feet relaxed and falling open. Completely relaxed. Relax the feet, the calves, the thighs, the buttocks. Relax the lower back by pushing it to the floor, then releasing. Relax he shoulders by pulling them down away from the neck. Relax your chest, abdomen, diaphragm, face, eyes, eyelids, mouth, let the mouth fall slightly open. Now just lie in relaxation. Clear the mind of thoughts. Breathe normally.

Place hands on lower stomach (diaphragm area) breathing in and out. Notice how the body feels, notice the breath. Do this for four or more breaths. In and out.

Move the hands to the rib cage area. Repeat. Feel the breath.

Move the hands to the upper chest, repeat. Feel the breath.

Relax.

Warm Ups
Next as a warm up, raise the right knee toward the chest clasping hands around it and pull toward forehead breathing in as the leg comes up.. Hold for four breaths. Breath in and out through the nose, exhaling as the leg is gently released. Release and repeat with left leg. Repeat for four breaths, release and repeat with both legs. Lower legs gently to floor. Relax.

To sit up, raise knees and clasp tops of feet and roll up into a cross-legged position (Lotus Pose or Indian stye)

Pose of the Hero
Lower your forehead to the floor without the arms. Forehead to floor, sitting on knees, arms outstretched in front of you. Slightly lift the buttocks off of the legs, stretching , reaching the arms as far as possible, breathing in as you lift and stretch, exhaling as you release with buttocks to legs. Repeat four or more times. Relax a moment in pose of a child. Forehead to floor, arms beside you, let shoulders relax to floor.

Pose of the Cat
Come up onto hands and knees. Exhale and expel all air. Inhale and raise head, eyes to ceiling (or sky), arch back and buttocks, toes tucked in. Hold. Exhale, bringing head down while rounding back up like a cat. Hold. Inhale and repeat for a total of at least four times.

Cobra
Lie flat face down on floor, arms in, hands on floor close to upper rib cage. Breath in and raise upper body up (do not push up with arms, use your back muscles) into the cobra position. Hold eyes focused straight ahead. Exhale and gently lower chest and forehead to floor one vertebrae at a time. Repeat for a total of four or more times.

Downward Facing Dog
Remaining on hands and knees, push buttocks up so that the body is in an upside-down V. Hands should be directly under shoulders. Inhale, placing pressure on hands, exhale placing pressure on feet. Tuck head to gaze at navel. Hold for at least four breaths.

Standing Forward Bend
From Downward Facing Dog, inhaling, step right foot forward between hands. Bring left foot to hands. Exhaling, clasp calves, bringing forehead to legs, legs slightly bent and hold. Exhale.
fold arms and gently grasp elbows while hanging. Hold for at least four breaths. Release arms, staying in bend, hang loosely. Hold for at least four breaths with knees slightly bent, bending a little further down with each breath. Begin to raise up one vertebrae at a time un-curling as you rise until in a standing position.

Shoulder Rolls
Stand as straight as possible. Feet almost together. Neck stretched upward, looking straight ahead. Bring hands up near underarm, as you breathe in. Rolling shoulders back, around and down with arms coming down to side as you exhale. Repeat in reverse direction. Repeat entire sequence at least four times.

Pose of the Mountain

Come back into the straight standing position and remain for at least four breaths, eyes straight ahead, body tall and stretched.

Chair Pose
From the standing position, raise arms straight overhead as you inhale and lower knees into a pretend sitting position as f sitting in a chair. Hold for at least four breaths.
Alternate pose: You may straighten up on the exhale and return to the sitting position on the inhale if this pose is difficult to hold.

Triangle Pose
Return to the standing position. Spread feet apart about 2 ½ feet apart. Raise arms out to sides pointing in the same direction as your feet. Turn left foot to an angle in line with your toes. Inhale and twist down placing left hand just below left knee, raising right arm straight in the air, turning head to look up to right finger-tips as you are exhaling. Hold for at least four breaths moving left hand a little further down left leg with each breath. Slowly return to standing position with feet remaining spread and arms spread outward. Roll shoulders back and repeat for right side.

Warrior Pose

Remain in same standing position as for Triangle. Turn left foot to angle, turn head to left. Inhale and bend left leg to right angle, looking straight down to finger tip of middle finger as you exhale. Hold for at least four breaths.
Alternate pose: Come back up on the exhalation and go back into the pose on the inhalation.
Repeat for right side. Return to normal standing position (pose of the mountain).

Pose of the Dancer
From pose of the mountain, raise left hand in air, reach right hand behind you and clasp right foot with toes pointing upward. Balance and hold for at least four breaths. Gently release to a standing position then repeat for the other side.

Bound Angle Pose
Seated, legs straight out in front of you, grab ankles and pull feet to pelvic area. Gently clasp toes and rock to and fro ten times. Return to straightened position. Keeping feet tucked into pelvis as close as possible, open the soles of the feet out. Inhale. Pushing elbows into thighs to keep thighs flat, slowly lower head to feet as you exhale. Hold for at least for breaths going deeper into pose with each breath. Slowly straighten to a sitting position one vertebrae at a time.

Half Bridge Pose
Lie flat on floor with folded blanket or flattish pillow under shoulders and upper back. Bend knees with feet flat on floor. Inhale. Gently raise buttocks off floor and up. Weight will be on shoulders. Chin is tucked. Clasp hands underneath bridge and bring up to arch in back, unclasp and suppost back with hands Exhale. Hold for at least four breaths. Inhale. Release hands gently to floor. Slowly come down one vertebrae at at time, exhaling.

Shoulder Stand
Lie flat on floor with folded blanket or flattish pillow under shoulders and upper back. Inhale. Bring knees up, placing hands under sides of hips begin to lift buttocks from floor with knees bent. Slowly begin to straighten legs, toes pointing upward. Hands supporting buttocks. Relax and breath, hold as long as possible.

Plough
From shoulder stand, inhale and slowly lower feet back over head and straighten legs, placing toes on floor, arms alongside body, palms down. Exhale. Hold for four breaths. Taking toes off floor, bend knees while supporting hips with hands. Straighten legs back up into shoulder. Hold or release and gently, slowly come down to the floor with back, one vertebra at a time with knees bent. When buttocks are on floor, straighten legs one at a time. Place arms at sides, palms down. Relax.
*This is an anvanced pose. Do not perform this pose if you have high blood pressure.

Pose of the Fish
Lying flat on floor, lift one side of buttocks at a time and place hands beneath them, palms down. Inhale and raise torso upward tilting head back to touch floor. Rest on elbows and exhale. Hold for at least four breaths. Raise head, gently lowering elbows to floor. Lie flat and relax.

Seated Twist

Sit upright on floor. Bend knees, feet flat on floor. Cross right leg over left. Turn torso to the right, placing left arm in front of legs. Turn head as far to right as possible with right arm behind you for support. Hold for four breaths. Repeat for other side.

Laying Twist
Lie flat on floor. Arms outstretched on either side. Bend knees. Cross right leg over left. Drop both legs while crossed to the left side onto the floor, twist head to far right. Gaze to ends of right fingertips. Hold for at least four breaths going deeper into the pose with each breath. Repeat for other side.

Savasana (Corpse Pose) II
Return to Savasana (Corpse Pose) for relaxation. Begin by lying down, palms turned upward, feet relaxed and falling open. Completely relaxed. Relax the feet, the calves, the thighs, the buttocks. Relax the lower back by pushing it to the floor, then releasing. Relax the shoulders by pulling them down away from the neck. Relax your chest, abdomen, diaphragm, face, eyes, eyelids, mouth, let the mouth fall slightly open. Now just lie in relaxation. Clear the mind of thoughts. Breathe normally. Stay in Savasana for at least a few minutes or try ten or more.

Closing Meditation
When ready to rise, roll onto side and lie in the fetal position with eyes open to come to. Come up to a seated position when ready. Legs crossed lotus or Indian style. Palms open in lap overlapping or fingers in the Om position. Meditate on whatever you like, health, wealth. joy, etc. Send the healing energy that you have raised to someone who needs it. Hands together in prayer position, head bowed, and say Namaste (I honor you) to the universe, your spirit, your ancestors, your deity of choice, etc.

Make yourself a nice cup of hot tea and have a beautiful day.