This week, we worked on toning the body, especially the deep abdominal muscles. While doing some research about what "tone" actually means, I found a definition of the word. The first definition referred to the tone of one's voice. The example, listed was a parent saying to their child, "Don't take that tone with me!"
Consider how closely this relates to the tone in your body. A well toned body is both strong and flexible. Note, that a tight muscle is NOT a strong muscle, and a weak one is not necessarily flexible. When you speak, or think, in a negative tone, feel how your body tenses up. When you are humble and caring, the muscles relax and let go a bit.
So, when you're working with finding a nice balance between strength and flexibility, consider finding this same balance in your words and actions.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Friday, August 24, 2007
Friday, August 10, 2007
August 9, 2007 - Beginning Yoga - Homework - Strength
Throughout the day.
Feel strong.
When looking to enhance an attribute about yourself, such as strength or patience, take affirmations one step further. Instead of just saying "I am strong", feel it. Stop and bring up images in your mind of strength or positive power. See yourself standing up for what you believe in. See yourself voicing your opinion in a steadfast and loving way. Perhaps, visualize other people or things that fill you with a sense of commitment. It's the feeling, not simply the words, that will start to change your life and create more of what you'd like in your life.
Confident breath.
When you could use a confidence boost, take 3 to 5 minutes for the following exercise: Place the tips of the index finger and thumb together. The index finger represents your ego and mind. The thumb is the higher Self and spirit. The higher Self is always confident, it is the mind that sometimes questions our own worth. Breathe into the upper chest, then the lower chest, and finally the upper belly. Breathe out from the belly, then the lower chest, then the upper chest. Even though you are filling and releasing all 3 areas, emphasize the filling the chest. Breath in a 1:1 ratio (even inhales and exhales) and picture yourself growing more confident. Counter any negative thoughts with positive ones. Feel the energy of confidence filling your body. If need be, just pretend at first. Eventually, it will become real.
Hatha practice at least 3 days a week. If you are shy on time, do only the items marked with an *.
* Center
Use 1:1 3-part breathing--described above.
Add the Chin/Jana Mudra by touching the tips of the index finger and thumb together.
Stay for at least 36 breaths or 3-5 minutes.
* Warm up
Shoulder circles in both directions.
Forward bends from a cross legged position. Bend forward as you exhale and come back up on inhales. Do this 3-6 times. Then switch legs and repeat.
Downward Facing Dog (Adho Mukha Svanasana) bending one knee at a time. Be sure to track the knees in line with the ankles. Alternate bent knees about 6 times.
* Sun Salutations (Surya Namaskar)
Do 2-6 repetitions of the full or partial Sun Salutations. Take high lunges, knee off the floor, and arms overhead to build even more strength. Keep the front knee (especially in lunges) pointing in the same direction as the second to middle toe.
Wide Leg Standing (Prasarita Padottanasana) - hold for 6-9 breaths.
Side Angle (Parsvakonasana) with the front elbow on the front leg. Maintain alignment of the knees and lift the belly away from the bent leg. Always look to create space, not collapse. Hold for 6-9 breaths each side.
Triangle (Trikonasana) - hold for 6-9 breaths each side.
* Counter/Cool Down
Locust (Salabhasana). On inhales spread the legs apart, and on exhales draw them close together. Do this 3-9 times.
Child's Pose (Balasana) for 6-12 breaths. Let the shoulders completely relax.
Supine Twist of any kind. Follow up with bringing your knees to your chest. Relax the back and come into corpse (Savasana).
Pranayama
1:2 breathing (exhales twice as long as your inhales)
Meditation
Focus on the phrase "I am strong and flexible". See the words and eventually focus on the gaps or spaces between each word.
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
Feel strong.
When looking to enhance an attribute about yourself, such as strength or patience, take affirmations one step further. Instead of just saying "I am strong", feel it. Stop and bring up images in your mind of strength or positive power. See yourself standing up for what you believe in. See yourself voicing your opinion in a steadfast and loving way. Perhaps, visualize other people or things that fill you with a sense of commitment. It's the feeling, not simply the words, that will start to change your life and create more of what you'd like in your life.
Confident breath.
When you could use a confidence boost, take 3 to 5 minutes for the following exercise: Place the tips of the index finger and thumb together. The index finger represents your ego and mind. The thumb is the higher Self and spirit. The higher Self is always confident, it is the mind that sometimes questions our own worth. Breathe into the upper chest, then the lower chest, and finally the upper belly. Breathe out from the belly, then the lower chest, then the upper chest. Even though you are filling and releasing all 3 areas, emphasize the filling the chest. Breath in a 1:1 ratio (even inhales and exhales) and picture yourself growing more confident. Counter any negative thoughts with positive ones. Feel the energy of confidence filling your body. If need be, just pretend at first. Eventually, it will become real.
Hatha practice at least 3 days a week. If you are shy on time, do only the items marked with an *.
* Center
Use 1:1 3-part breathing--described above.
Add the Chin/Jana Mudra by touching the tips of the index finger and thumb together.
Stay for at least 36 breaths or 3-5 minutes.
* Warm up
Shoulder circles in both directions.
Forward bends from a cross legged position. Bend forward as you exhale and come back up on inhales. Do this 3-6 times. Then switch legs and repeat.
Downward Facing Dog (Adho Mukha Svanasana) bending one knee at a time. Be sure to track the knees in line with the ankles. Alternate bent knees about 6 times.
* Sun Salutations (Surya Namaskar)
Do 2-6 repetitions of the full or partial Sun Salutations. Take high lunges, knee off the floor, and arms overhead to build even more strength. Keep the front knee (especially in lunges) pointing in the same direction as the second to middle toe.
Wide Leg Standing (Prasarita Padottanasana) - hold for 6-9 breaths.
Side Angle (Parsvakonasana) with the front elbow on the front leg. Maintain alignment of the knees and lift the belly away from the bent leg. Always look to create space, not collapse. Hold for 6-9 breaths each side.
Triangle (Trikonasana) - hold for 6-9 breaths each side.
* Counter/Cool Down
Locust (Salabhasana). On inhales spread the legs apart, and on exhales draw them close together. Do this 3-9 times.
Child's Pose (Balasana) for 6-12 breaths. Let the shoulders completely relax.
Supine Twist of any kind. Follow up with bringing your knees to your chest. Relax the back and come into corpse (Savasana).
Pranayama
1:2 breathing (exhales twice as long as your inhales)
Meditation
Focus on the phrase "I am strong and flexible". See the words and eventually focus on the gaps or spaces between each word.
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
Thursday, August 2, 2007
August 2, 2007 - Beginning Yoga - Homework
Flexible all day.
Sit on the floor.
If medically possible, sit on the floor (or on folded blankets) with proper alignment at least once a day. You can do this instead of sitting on the couch in the evening. Be sure to keep the spine erect and the low back curves slightly forward--NOT backwards. Stay centered on the sit bones.
Formal practice at least 3 days a week. If you are shy on time, do only the items marked with an *.
* Center
Use 1:1 breathing.
* Warm up
With Cat/Cow.
* Sun Salutations (Surya Namaskar)
Do 2-6 repetitions of the full or partial Sun Salutations.
Wide Leg Standing (Prasarita Padottanasana)
Wide Leg Seated (Upavistha Konasana)
* Counter/Cool Down
Sit in Staff (Dandasana) by bringing the legs together straight in front of you. Use a blanket under the sit bones if needed to maintain a low back curve. On exhales, squeeze the legs together tightly. On inhales, relax. Do this at least 3 times.
Take a supine (on your back) twist, by laying down and hugging the knees into the chest. Bring the arms out to the sides and allow your knees and hips to twist to the right. Keep the left shoulder blade on the Earth. Stay for at least 9 breaths. Repeat on the other side.
End with knees to chest until any back tension is released. Then take corpse (Savasana) by laying flat on your back. If this bothers your back, place the calves (bottom legs) on a chair. If your neck compresses, then use a small pillow or folder blanket under the head. Stay for at least 5 minutes. Playing soothing music if desired.
Pranayama
Skull shining (Kapalabhati). Repeat 3x only as long as there is absolutely NO dizziness.
Meditation
Focus on a blue clear sky in the mid-brain. If thoughts distract you, use Kapalabhati breathing for 10-15 seconds. Do this up to 3x.
What are you thinking?
Think of what you DO want, NOT what you don't want!
Throughout the day, notice anytime that you describe what you do NOT want. If this happens, replace it with something you DO want. For example, "I'm so tight and too old." becomes "I'm growing more flexible every day, and I feel vibrant!" Or, "I'm fat." becomes "I'm growing healthier every day." Try this out, and let me know how it goes for you.
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
Sit on the floor.
If medically possible, sit on the floor (or on folded blankets) with proper alignment at least once a day. You can do this instead of sitting on the couch in the evening. Be sure to keep the spine erect and the low back curves slightly forward--NOT backwards. Stay centered on the sit bones.
Formal practice at least 3 days a week. If you are shy on time, do only the items marked with an *.
* Center
Use 1:1 breathing.
* Warm up
With Cat/Cow.
* Sun Salutations (Surya Namaskar)
Do 2-6 repetitions of the full or partial Sun Salutations.
Wide Leg Standing (Prasarita Padottanasana)
Wide Leg Seated (Upavistha Konasana)
* Counter/Cool Down
Sit in Staff (Dandasana) by bringing the legs together straight in front of you. Use a blanket under the sit bones if needed to maintain a low back curve. On exhales, squeeze the legs together tightly. On inhales, relax. Do this at least 3 times.
Take a supine (on your back) twist, by laying down and hugging the knees into the chest. Bring the arms out to the sides and allow your knees and hips to twist to the right. Keep the left shoulder blade on the Earth. Stay for at least 9 breaths. Repeat on the other side.
End with knees to chest until any back tension is released. Then take corpse (Savasana) by laying flat on your back. If this bothers your back, place the calves (bottom legs) on a chair. If your neck compresses, then use a small pillow or folder blanket under the head. Stay for at least 5 minutes. Playing soothing music if desired.
Pranayama
Skull shining (Kapalabhati). Repeat 3x only as long as there is absolutely NO dizziness.
Meditation
Focus on a blue clear sky in the mid-brain. If thoughts distract you, use Kapalabhati breathing for 10-15 seconds. Do this up to 3x.
What are you thinking?
Think of what you DO want, NOT what you don't want!
Throughout the day, notice anytime that you describe what you do NOT want. If this happens, replace it with something you DO want. For example, "I'm so tight and too old." becomes "I'm growing more flexible every day, and I feel vibrant!" Or, "I'm fat." becomes "I'm growing healthier every day." Try this out, and let me know how it goes for you.
Namaste,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
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