PMA-1 – Joint Movements. I was going to make my own sheet up but the lovely Chris and Hannah Noon at Sheffield Yoga School have already done it for us…thank you both. These practices as so so beneficial and if we can do every day it may help keep arthritis at bay! Happy playing…and don’t forget to massage your feet.
Self Salutation – Inner Light – this practice was born out of doing something where you really listen to the needs of the body and adapt as required. It is a sequence that helps us to be open and receptive and grounded and also coming back inside and releasing. Make it your own!
Egyptian Sun Salutation – a wonderful alternative for you to honour the sun…at anytime of the year!
Goddess Flow – Utkaka Konasana – during February 2021 we have been working with an interpretation of this flow from Tummee. Do make it your own though and adapt by using a chair too. If you never do chair yoga do try it as it is still a wonderful practice. Great for connecting to the heart centre and also solar plexus.
Moon Salutation – Laura Cornell gives us this very flowing version for Moon Salutation – you will need to scroll down to it. She has aimed it specifically for women, but that does not exclude men at all. It does include some deep lunge/squats which won’t be suitable for many – but change those into warrior 1 and flow in and out. I hope this helps you learn a practice suitable for your body. And there is a very nice ginger cat joining in! You will also find a here a couple of her sequences you can download..but do remember to make it your own and keep your body safe and happy. Full Moon Sequence with Lunges
and Full Moon Sequence with squats. I have also tried to make a Chair Moon Salutation which I really hope you find helpful.
Chandra Namaskar – easy version – This version of Chandra Namaskar (Moon Salutation) is one of my favourites as it requires no effort for knees and wrists, and you could easily adapt for using from a chair. It is also quite meditative. Julie Lusk has written a couple of lovely books on relaxation, which I dip into. You could make it ‘stronger’ by holding each pose longer, counting the breaths or just by doing more repetitions. I hope you enjoy. It is a complete practice when doing the 3 warriors as you also get a back bend in there!
Moving Warrior from Amarajyoti – I use this practice a lot…it feels empowering, it is a reminder of how you can work with your sankalpa to give it even more energy. Amarajyoti is a teacher in Nottingham and I thank her whole heartedly for this.
Yoga Exercises for the Eyes – we use the eyes all day and very rarely pay them much attention until we can’t see! They help us in so many ways…so here are some ideas of what you can do sat on a bus, in the car or train … no-one will think you are strange…get them to join in!!
Moon Sequence – in October 2019 we worked with this sequence and I thought this would help you remember it…plus my drawings are not very good so this was easier for me! It is a lovely practice and you can adapt and adjust as you need to, especially if you have problems kneeling. There is a lot of balance in it too, so do try and focus on that and the different phases of the moon as you work through it. Enjoy!!
5 Tibetan Rites Summary – this is a quick reminder of this wonderful practice. Please do check you are fit and healthy enough to do them. Also, do start with a low number of repetitions and work up to the 21 of each! And remember to warm up the wrists and shoulders in particular before starting.
Seated Surya Mantra Sequence – this is a short 12 posture sequence which we can all do. I wanted something for the June 2019 Masterclass that is suitable for everyone…so you can go whilst on a chair or sitting on the ground or even from bed. When you work with the mantras it gives so much more and different energy and intention to the practice. Do have a go and really sound out the mantras…apologies for my pronunciation, but the intention is whole hearted! So what do you need: Sitting Sequence to honour the Sun information sheet on the postures; Mantra for Surya Namaskar this is the mantra sheet; and the video of me doing it on the garden!
Tree Sequence – this short sequence is all about playing with your balance. The longer we can balance on one the leg the better is for us both mentally and physically. This short sequence uses Vrkasana, tree pose, and the holy fig tree pose. I have tried to hold each part for 3 breaths but you can move more quickly or more slowly through it if you wish. Whichever leg is out to the side, the arm on that side is raised. (I got slightly muddled at one point!)
Moon Sequence – as many of your know I love the moon. This short sequence followed our work in April 2019 where we focused on the Earth but also leg strength and moving between postures. Give this video a watch…teases your balance as well!
Gentle Warrior Flow – someone asked me if I could write down a flow we did in class. I struggle with this as my drawings are so awful and I ran out of time to do it ‘properly’ but here is an idea of what you can do! Hope it makes sense!!
Parvatasana – Mountain or Downward Facing Dog
I love this pose and is it is so recognisable by everyone including all the none yogis. As it is an integral pose of Surya Namaskar I wanted to share a little of its idiosyncrasies so that you really do get the most from practicing it. We can move the body into a rough upside ‘V’ but often we are uncomfortable; but with a few gentle tweaks it can become a very light posture for the hands and shoulders. And there is always a version for those with really sore wrists. Have a go and let me know what you think!
Act of Kindness Sequence
I love making up little sequences for myself…I often just lie on the floor or stand, and listen to what the body wants to do. Following a couple of days where I could not move without being in pain, I came up with this one, as it allowed me to be very gentle with myself, to feel into the areas of concern and to listen and adjust with the breath as I went. Have a go, interpret as you wish, but move mindfully with your breathing rhythm.
I was asked for a moon salutation practice and had forgotten I had done this! There are so many variations but this is a nice simple one I hope you enjoy.
Exercises for the Lymphatic System
This is a collection of tapping practices I gathered from one of my teachers many years ago. It can be energising but it can equally make you tired so do be careful if you are already compromised in some way energy wise. But they are really helpful in keeping the lymph moving.
Honouring our Inner Light
This short sequence is beautiful to do really slowly staying in each pose for up to 10 breaths…but work up to that! Please do be careful and work within your own ability – if unsure get in touch.
Warrior for Strong Legs
I love warrior poses and this is a short sequence you can do. If you are building up strength in the legs have a chair in front of you to help with balance…or do facing a wall or next to a wall. This is a video and is on You Tube…here’s the link.
Yoga for Feet
As many of you who come to class know, I am passionate about foot health. So this video is a little reminder of what else you can do for the feet other than moving them from the ankle in bed…before you even get up in the morning. It is on You Tube but here is the link.
Seated Sun Salutation
This is a wonderfully easy practice to do for yourself or to share with anyone who is unable to stand. It was devised by Pam Horton…a hugely experienced and lovely teacher I met during my training.
This is a short practice you can do anytime to help keep body and mind calm and at ease. Do lying down and make sure you won’t be disturbed for 15 mins.
The 5 Tibetans Handout
This is a wonderful practice to work with and build up to. Do take care and really listen to your body whilst doing it. Start with 3 to 5 rounds of everything and adapt where you need to.
Overview-of-the-qualities-of-the-Gunas...the three states of the mind. This sheet isn’t a practice but it does give you an idea of what they are all about and how you can alter what you do in your practice…perhaps!
Hasta Utthanasana and Vrkasana – a video talking you through both postures – helping to bring a sense of deep calm and balance into the body.
Bhagavad Gita Warrior for Fear We have done this in class many months ago, but I used on one of the Coachoya sessions and loved the reminder of how we really can make a difference to how we feel and think.
Surya Namaskar – this is being demonstrated by my wonderful friend Janice. I love this practice and when I first started practicing yoga this was the first sequence I learnt…it took me a long time!