This term we are focusing on learning short sequences that can be practices at home in just 5 minutes.
Each week I will offer a new sequence: with just 5 poses. Each week will have a slightly different focus. Week One focuses on Mulhadara (Base)Chakra and is a standing sequence for balance and stability. Week two is a kneeling sequence with a focus on Svadishatana chakra (in the pelvis)for fluidity and mobility. Week Three is a seated sequence to increase motivation by stimulating the manipura chakra at the navel. Week Four is a prone sequence with heart opening poses for Anahata Chakra Week five is a reclining sequence for Vishudhi to open and release through the throat and jaw. You can practice one pose a day, or practice the entire sequence 5 times a week. You can also start small, practising once in the first week, twice in the second etc. You are also welcome to mix and match as you need, and can always put the practices together for a longer practice if you wish. We will practice the poses and their variations in class, and there will be handouts for you to practice at home if you choose. Try the Standing Earth sequence:
Weekly reminders and further suggestions will be posted in the Self care September face book group as well, so please join if you haven't already.
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I wrote the e-book "Self-care September" in literally a week towards the end of August. It was one of those ideas that just wan't going to let me go, and I appreciate everyone who participated and gave feedback into this idea.
After reflecting on my journey through the month, I have chosen my top five practices that were most easily digestible into my life. Throughout the month I became unwell with a virus, and got a chance to notice how tired I was. I also noticed that I am able to listen to my body and take its cues about when to rest. I realised that I can say no to some things, but not to to others. I noticed that I am well loved and supported by my partner and family. As I went through each suggested daily practice, I found that anything out of the ordinary was hard. Some days I am disciplined, but many days I am not. I have a formal yoga and meditation practice several times a week and thought the informal practices through Self Care September would be a good supplement. What I liked best were brief practices that could be done anytime of day, didn't take longer than a minute and didn't need complex instructions. Practices that sounded good, such as using the good china - just didn't happen, although I did use the day to remind myself and people attending classes on that day to remember our special-ness. So at the end of this month long experiment; my top 5 tips for incorporating self care into your daily routine are: 1. Set an intention based on your values If you value honest and truth honour that. Create a wish as a way of remembering. "May I be truthful in each moment", or kind or patient, or whatever...Repeat to yourself a few times a day. 2. Self Massage Offering yourself soothing touch through massage can help relax tight muscles as well as offer kindness to yourself. Many people rated the jaw massage very highly as a quick and effective way to ease tension a few times a day. 3. Express gratitude for ordinary things Stick up for the mundane in your life. Clean sheets, a reliable pair of shoes, this glass of water. Try offering grateful for everyday experiences while they are happening. 4. Balance Standing on one leg helps ground us into the earth and bring us into the present moment. It can remind us its ok to wobble. Why not pick up one leg while waiting for the kettle, or standing in line, or as a break from sitting. 5. Come back to the breath This tool is always with us. 21,600 (ish) times a day we can an opportunity to be nourished by the life-force of our breath. Take a moment. Notice. Just. This. breath. I would love to hear more of your feedback about the practices you most enjoyed, or other self care suggestions you have. If you haven't seen the book with its 30 daily self care suggestions, let me know, or subscribe to my mailing list to get access to a copy. |