ADAPTIVE YOGA CLASSES

Holistic Health and Fitness Yoga Classes HERE

Adaptive Yoga Practice 1

This practice is a blend of gentle breath centric flows designed to reintegrate the mind and body.

Props needed: Block and Bolster

At any point during the practice you do not feel good or feel comfortable/safe in the posture, please adapt by finding child's pose or a variation that feels comfortable to you. Remember it is not about performance, but the way the practice feels in your body. 

All Levels Welcome

Adaptive Yoga Practice 2

Gentle stretching infused with relaxation techniques including self massage, joint mobilization techniques and meditative flows. 

Props needed: Block and Bolster

At any point during the practice you do not feel good or feel comfortable/safe in the posture, please adapt by finding child's pose or a variation that feels comfortable to you. Remember it is not about performance, but the way the practice feels in your body. 

All levels welcome.

Adaptive Chair Yoga 

Accessible chair yoga practice designed to improve structural imbalances, manage pain and reduce stress. 

Props needed: Chair, Block, Bolster

At any point during the practice you do not feel good or feel comfortable/safe in the posture, please adapt by finding a neutral seated position or a variation that feels comfortable to you. Remember it is not about performance, but the way the practice feels in your body. 

All levels welcome.


BREATHING PRACTICES

Three Part Breathing

Encourages students to build lung capacity and consciously filling different areas of our lungs. The average person only uses 1/3 of the lung’s abilities. Increases calmness, presence, and intake of vital energy. Enhances oxygenation of the blood, detoxifies blood- borne toxins through the lungs, while releasing physical tension within the abdomen, chest, and back.


How:
Empty lungs by taking a deep breath in and exhaling it out. For three counts we inhale, for three counts we hold the breath (antara kumbhaka/breath retention), and for three counts we exhale. “Take a nice, big breath in and flush it out on the exhale. Slowly, begin to inhale, 1, into your lower belly, 2, feel the breath rising, expanding through the side ribs, 3 climbing the spine up into the forehead and hold- 1, 2, 3. Now slowly, exhale 3 at your collarbone, 2, softening down past your ribs, and 1 at your low belly, hold for 1, 2, 3.”
(This is also considered a ratio breath/ square breathing.) Repeat four times, then encourage natural breathing to re-stabilize blood pressure and the nervous system.

Alternate Nostril Breathing

This breath helps clear the neural pathways of energy cysts or obstructions by maximizing the flow of prank to our mind and body. This practice cultivates clarity and improves brain functioning, improves sleep, and bi-medial breathing.

How:

Seated in a comfortable position lift the right hand bringing up your index finger and middle finger- like a peace sign. Drop the index and middle finger lifting the thumb, ring, and pinky fingers. Bring your hand to the front of your nose. Take a deep breath in through both nostrils. When you begin to exhale press your thumb against the right nostril. Once the exhale is complete inhale back in through the left nostril. Close the left nostril with your ring finger and exhale out the right nostril. Inhale back through the right nostril closing the right nostril and exhale out the left nostril. Inhale back through the left nostril, closing the left nostril, exhale out the right. Continue this for three to five minutes.

Ujjayi Breathing 

This breath emulates a relaxing sound of ocean waves which helps direct the mind into focus of the present moment creating a calming influence dissipating anxiety, clearing the mind of stress, and increasing the efficiency to the vessels that carry blood to the lungs and the heart.

How:
Similar to Three Part Breathing, but involves slight constriction at the back of the through during inhalations and exhalations. This is a foundational breath. B.K.S. Iyengar encourages this breathing is done with throat lock (Jalandara Bandha) which takes the pressure off of the heart. However, sitting with a tall spine seems to work well.
Make breathing sound like Darth Vadar or Ocean Waves...
Take a nice, big breath in- and let it all out. As you inhale through the nose, constricting the back of the throat creating a vibration or humming sound. And gently, exhaling out the nose maintaining the slight constriction of the throat.

GUIDED MEDITATIONS 

MEDITATION ON INNER LIGHT

  • SIT COMFORTABLY AND NOTICE YOUR BREATH.
  • IN THE CENTER OF YOUR CHEST, VISUALIZE A VERY SMALL, BRIGHT, BEAUTIFUL LIGHTJUST BEHIND YOUR BREAST BONE.
  • NOTICE WITH EVERY SLOW INHALE, THE LIGHT BEGINS TO EXPAND WITHIN THE CHEST.
  • THE LIGHT MOVES FROM YOUR CHEST AND BEGINS TO RADIATE THROUGHOUT YOURBACK.
  • SPREADING DOWN INTO YOUR ABDOMEN AND OUT YOUR SHOULDERS.
  • NOTICING IT BEGIN TO EXPAND AND SPREAD TO YOUR ARMS , YOUR LEGS, AND YOURHEAD.
  • FEEL THE LIGHT SHINING FROM THE TIPS OF YOUR FINGERS, FROM YOUR HEART, FROMYOUR FEET AND ALL THE PORES IN YOUR BODY.
  • IMAGINE YOU ARE THE SOURCE OF ALL LIGHT. RADIATING LIGHT. FEEL AS YOUR LIGHT EXPANDS AND SPREADS WITHIN THIS ROOM.
  • THE LIGHT GROWS STRONGER AND BRIGHTER, FEEL YOUR LIGHT PERMEATING INTO THE ATMOSPHERE AND RADIATING TO ALL OTHER BEINGS AND LIFE ON THE PLANET.
  • BEGIN TO CONCENTRATE ON THE LIGHT IN YOUR CHEST AS IF IT COLLECTS THERE FOR SAFE KEEPING UNTIL YOU CHOOSE TO LET IT SHINE.
  • HOLD THAT LIGHT IN YOUR CHEST. REMEMBER IT IS ALWAYS THERE, READY TO ACCESSWHEN YOU NEED IT.

LOVING KINDNESS MEDITATION 

PRACTICE:

Utilize in phrases- Practice one phrase at a time either within the mind or vocally allowing yourself to find a rhythm. Take your time with each phrase.

Direct Loving- Kindness to:

  • Self
  • Teacher or Mentor
  • Loved One
  • Neutral Person
  • Difficult Person
  • All Beings

"MAY I BE HEALTHY. MAY I BE HAPPY. MAY I BE PEACEFUL. MAY I BE SAFE."

"MAY (MENTOR/TEACHER NAME) BE HEALTHY. MAY (MENTOR/TEACHER NAME) BE HAPPY. MAY (MENTOR/TEACHER NAME) BE PEACEFUL. MAY (MENTOR/TEACHER NAME) BE SAFE."

"MAY LOVED ONE BE HEALTHY. MAY LOVED ONE BE HAPPY. MAY LOVED ONE BE PEACEFUL. MAY LOVED ONE BE SAFE."

"MAY NEUTRAL PERSON BE HEALTHY. MAY NEUTRAL PERSON BE HAPPY. MAY NEUTRAL PERSON BE PEACEFUL. MAY NEUTRAL PERSON BE SAFE."

"MAY DIFFICULT PERSON BE HEALTHY. MAY DIFFICULT PERSON BE HAPPY. MAY DIFFICULT PERSON BE PEACEFUL. MAY DIFFICULT PERSON BE SAFE."

"MAY ALL BEINGS BE HEALTHY. MAY ALL BEINGS BE HAPPY. MAY ALL BEINGS BE PEACEFUL. MAY ALL BEINGS BE SAFE."

MEDITATION ON GRATITUDE BY ORIAH

SIT IN A COMFORTABLE POSITION. BRING YOUR ATTENTION TO YOUR BREATH, FOLLOWING THE INHALATION AND THE EXHALATION AS IT MOVES IN AND OUT OF YOUR BODY. BE AWARE OF YOUR BELLY RISING AND FALLING. LET GO WITH EACH EXHALATION. SENF YOUR BREATH INTO THE PLACES IN YOUR BODY WHERE THERE IS TIREDNESS OR TENSION, AND LET IT MELT AWAY WITH THE EXHALATION. ALLOW THOUGHTS TO GENTLY DRIFT AWAY, BRINGING YOUR ATTENTION TO YOUR BREATH.

NOW BECOME AWARE OF THE PHYSICAL ABILITIES YOU HAVE. IMAGINE YOUR BREATH FLOWING INTO THE PARTS OF YOUR BODY THAT COME TO MIND, ONE AT A TIME, SENDING APPRECIATION WITH YOUR BREATH INTO THESE PARTS OF YOUR BODY. BREATHE INTO YOUR FEET AND LEGS GRATITUDE FOR THEIR SHAPE, THEIR SENSATION, THEIR ABILITIES THAT YOU SO OFTEN TAKE FOR GRANTED. BREATHE INTO YOUR HANDS AND BE AWARE OF ALL THEY DO EACH DAY. BREATHE INTO THE PLACES IN YOUR BODY THAT GIVE YOU PLEASURE, THE PLACES THAT ALLOW YOU TO TOUCH OR BE TOUCHED BY ANOTHER, THAT OFFER YOU TASTE OR SMELL OR SIGHT OR SOUND OF THAT WHICH BRING YOU PLEASURE. BREATHE YOUR GRATITUDE INTO THE PLACES ONE AT A TIME. BREATHE INTO THE INTERNAL ORGANS THAT KEEP YOU ALIVE- THE HEART THAT BEATS STEADILY, THE LUNGS THAT REPLENISH YOUR BODY, BRETHING OUT TOXINS, BREATHING IN LIFE- GIVING OXYGEN. REMEMBER YOUR DIGESTIVE ORGANS THAT NOURISH AND STRENGTHEN YOUR BODY, WITHOUT ANY THOUGHT ON YOUR PART, BREATHING YOUR GRATITUDE INTO THEM. 

BREATHE INTO YOUR FACE, BECOMING AWARE OF THE BONES, THE MUSCLES, THE SKIN, FEELING THE SHAPE OF THE FACE BY WHICH YOU ARE KNOWN. LET YOURSELF APPRECIATE THE BEAUTY THAT IS THERE; TAKE IN THE STORIES OF LIFE THAT ARE TOLD IN THE LINES AND SHAPE AND TEXTURE AND COLOR OF YOUR FACE. 

NOW, LET YOUR MIND REMEMBER THE PARTS OF YOUR BODY OF WHCIH YOU ARE CRITICAL. THE PARTS THAT ARE NOT THE WAY YOU WOULD LIKE THEM TO BE AND THE PARTS THAT ARE ILL OR DISABLED. BREATHE THEM INTO YOUR HEART WITH APPRECIATION FOR HOW THEY ARE ALSO PART OF WHO YOU ARE. 

MOVE YOUR ATTENTION NOW TO YOUR IMMEDIATE SURROUNDINGS. KEEPING ONE PART OF YOUR ATTENTION ON YOUR BREATH, BREATHE IN WHATEVER BEAUTY IS AROUND YOUM AND BREATHE OUT YOUR GRATITUDE FOR THIS BEAUTY. BREATHE IN THE COLOR, TEMPERATURE, THE SHAPES AROUND YOU- THOSE THAT ARE PLEASING AND THOSE THAT ARE HARDER TO APPRECIATE. BREATHE OUT GRATITUDE FOR VARIETY, FOR THE TIME AND SPACE TO DO THIS MEDITATION. 

MOVE YOUR ATTENTION TO THE PEOPLE IN YOUR LIFE- PAST AND PRESENT. BREATHE IN THE ESSENCE OF WHAT THEY HAVE OFFERED TO YOU- THAT WHICH HAS BEEN EASY AND THAT WHICH HAS BEEN DIFFICULT. BREATE OUT YOUR GRATITUDE FOR THEM. 

WHEN YOU ARE READY, BRING YOUR ATTENTION BACK TO THE BREATH AS IT MOVES IN AND OUT OF YOUR BODY, MOVING YOUR FINGERS AND TOES, OFFERING A PRAYER OF GRATITUDE FOR LIFE ITSELF AND BEING FULLY PRESENT. 

RETURN TO COURSE HOME PAGE

Using Format