·
Theme: Remember
you vitality
·
Heart
quality: Vital
a. Adjective:
full of energy; lively.
b. Adjective:
absolutely necessary or important; essential.
c. Vibrant:
full of energy and enthusiasm.
·
Antidote:
I love spring time! Everything becomes so energized and lively. I see the
abundance of life force energy in the flowers blooming, birds chirping, baby
animals being born, and people being active outdoors. If you used time lapse photography to observe a park for a full year you
would quickly see an increase in energy during the spring time. My family goes to the park all year round
and it’s very clear that during the spring season the park comes alive. Not only do I notice this aliveness
around me but I feel this very present aliveness within myself. Have you heard
of spring fever? This wanting to go out, play and use this vibrant energy we
have inside? We are each innately
full of energy, no matter what the season, although I find it easiest to tap
into and notice this vital energy during the spring when it is so palpable.
This energy is inside each of us at all times, just asking for us to tap into
it. And when we do, I find, it unveils itself more and more. This is what we
are going to work on today. Drawing deep inside our self to access this vital
energy that is always present within.
i.
One of my new year’s intentions was to focus
on this energy. The start of spring has been a good reminder. Have I shifted
away from my intention? Or am I holding to this new perspective of seeing this
aliveness in others and feeling it within myself. I have been noticing it! And
as a result of this new perspective I find that when life asks for more energy
from me, I can draw into myself and offer that energy to the project at hand!
This has been so cool.
b. How
I am going to tie theme and antidote in
throughout class:
i.
Since shifting my focus to noticing the life
force energy that is always present and pulsating within me, within all of us.
I am so aware our how ALIVE I feel. I am reminded of this inner aliveness when
I see people running around outside. I see them using their energy and I begin
to feel the pull of energy inside of me. This vitality is always present and
it’s our choice to notice it and tap into it.
ii.
“Seeing the aliveness all around me, during
spring, reminds me of the ever present aliveness within my own skin. “
iii.
“during spring time the energy is so
palpable it is the perfect time to draw in and connect to it” “draw your muscles
to the bone and connect to this life force energy that resides at the core of
your being”
iv.
“During spring time I always make new
friends. Make friends, form a deep relationship with this always present vital
energy that is inside of you”
v.
Vitals. We get our vital signs checked by
noticing heartbeat, respiration, blood pressure and temperature. These signs show
we are vital, we are living, that we have life force inside of us.
vi.
When I sit for mediation now I feel this
inner buzzing of aliveness within. Since I have been looking for this inner
energy it continues to reveal itself to me more and more.
vii.
When I wake up in the morning I am presented
with this choice to connect with the energy inside of me or not. When I wake up
and choose to live in abundance that’s what I experience, an abundance of
energy as I go throughout my day. We
are actually presented with this choice in every moment.
viii.
Sometimes if I feel tired during the day, I
remind myself that I am full of energy, literally, and I have the freedom to
choose my experience. I choose vibrancy.
c. Beginning
meditation: during the spring season our energy tends to spread out from us. Begin
to draw your energy inside and tap in to this ever present source of energy.
Notice that the more you become aware of it the more it obvious it becomes, the
more it shows itself to you.
i.
Mediation on vital signs: (vital signs
include: pulse, breath, blood pressure, temperature). As you become still and
draw your focus into yourself notice your heart beat, notice your breath, and
sense the temperature of your skin. These are you vital signs if you are
observing these you can be sure that you are alive! Take a moment and treasure
this life force inside of you.
d. What it feels like when I am connected to
this energy?
i.
I feel totally awake, full, connected,
engaged, energized and present, peaceful and at ease.
ii.
Alive, powerful, full of life, alert, connected,
energetic, vital, zestful, active, present, enthusiastic, vibrant, refreshed,
centered, and wakeful.
.
·
How does
it relate to chit ananda?
a. When
we connect and form a connection with this inner vitality we realize that no
matter what the season or situation this energy is here and this knowing
cultivates delight.
f.
When we remember (chit) that at our core resides
the source of energy which is always present we expand with joy (ananda).
·
Why does
this heart quality/ theme matter? We don’t have to search outside of
ourselves for a connection to a bigger energy source. We only need to turn
within and we will find that this energy resides inside of us, and is always
present and deeply peaceful.
·
UPA
focus: Muscular Energy
a. Muscle to bone
i.
“squeeze muscles to the bone” “tone your
muscles to the bone” “firm your muscles to the bone evenly on all sides”
b. To midline
i.
“squeeze your legs together” “press your hands
together” ”pull to the midline”
c. From extremities to focal point
1. “From
your feet tone your muscles up to the focal point in your pelvis in line with
the bottom of the sacrum , from your fingers engage your muscles to your pelvic
floor”
|
Seated Centering
|
|
|
|
Draw awareness in
|
|
Warm up
|
|
|
Table
|
|
|
Cat/cow
|
Move with breath
|
|
Cat variation- one leg one arm
|
Move with breath
|
|
Modified knee down side plank
|
|
|
Down dog
|
|
|
Standing pec stretch
|
|
|
Standing quad stretch
|
|
|
Uttanasana- parsvotanasana
|
|
|
Surya Namaskar
|
|
|
With Lunge, one leg at a time
|
|
|
With Lunge hands clasped behind back, one leg at a time.
|
|
|
Standing Poses
|
|
|
Standing crescent
|
|
|
Tadasana
|
|
|
Utkatasana (explosions)
|
Pressing up and balancing on one foot to build heat in muscles
|
|
Tree
|
5 UPA’s“settle into your feet, engergize the legs, move your thighs
back, scoop your tailbone down, and extend out in all directions.”
|
|
Tree- standing quad
|
|
|
Warrior 2- reverse warrior 2
|
|
|
Side angle- half moon- standing hip stretch
|
|
|
Hip opening
|
|
|
Pigeon
|
|
|
Lunge- eagle- warrior three prep- warrior 1
|
|
|
Warrior 1
|
|
|
Abdominals
|
|
|
On back squeeze block between thighs and ankles
|
Connect to midline power
|
|
Twisting core worth with blocks 2x
|
|
|
Pec stretches/ backbends
|
|
|
On bely pec stretch
|
|
|
Side plank
|
I demo: Energize you
muscles, squeeze your legs together connecting to the vitality that is always
present within. Let this inner power drive the pose and lift your hips up
high.
|
|
On belly quad stretch
|
|
|
Danurasana
|
|
|
On side propped on forarm plant foot on inner thigh for tree legs,
then more foot behind thigh and press into a forearm variation of wild thing
|
|
|
Wild thing
|
|
|
Apex
|
|
|
Side plank with legs in tree 2x
|
|
|
Twists and forward folds
|
|
|
Wide leg forward fold standing
|
|
|
Ardha matsyendrasana 1 prep
|
|
|
Baddha konasana
|
|
|
Supta baddha Konasana
|
|
|
Shavasana
|
|
|
Seated meditation
|
Notice your vital signs heart beat, breath, temperature, blood
pressure… feel this vitality buzzing of energy within. We are alive. Vitality
is always inside. Choose to draw into this essence of your being.
|
