9-12-10 Rise and Shine.
Patanjali's Yoga Sutra 1.33 By cultivating attitudes of friendliness towards the happy, compassion for the unhappy, delight in the virtuous, and equanimity towards the nonvirtuous, the mind-stuff retains its undisturbed calmness.
"We are not told what to do, rather what to be, how to cultivate attitudes that ensure that the instrument of perception is in the best condition to make proper assessments and choices." (Guruji) Consider these four examples as locks and keys:
1. Happiness - Friendliness
2. Unhappiness - Compassion
3. Virtuous - Delight
4. Nonvirtuous - Equanimity (sometimes the most benefical and compassionate act is to allow one to face the consequences of their actions.)
Welcoming and centering in Sukhasana, feel the breath. Nice even inhalation for four counts and nice even exhalation for four counts. Bring yourself into the moment by following the breath. Simple seated spinal twist. Consider this throughout class: Root down to Rise and Shine. Press down with the hands and tailbone and let the spine rise up and out of the waist, opening the heart to shine. Baddhanguliasana, "rip the belt", shoulder rolls. 3 OM's. Ankle to opposite knee pose, Half Happy Baby, Happy Baby, Eka Padagusthsasana (supine) towards the body and then to both sides. Tabletop - Cat/Cow - Table balance.
Adho Mukha Svanasana > Table > Balasana 3 rounds connecting movement to breath. Adho Mukha Svanasana > Plank > Adho Mukha Svanasana 3 rounds flowing with breath. Vinyasa flow now of Adho Mukha Svanasana > Plank > Ashtangasana > Bhujangasana > Adho Muhka Svanasana. Uttanasana > Ardha Uttanasana. Surya Namasakar A 3 rounds. Virabhadrasana II > Virabhadrasana I flowing 3x. Virabhadrasana I > Virabhadrasana III - Fly here! [Let go of grasping to get into a pose. Do what you can, where you are. Yoga is uniting all parts of ourselves - mind, body, and spirit. Union of Consciousness to Divine Consciousness. When you grasp or get frustrated we loose this connection. Stay in the breath. Stay in the moment.] Vrksasana. Dandasana > Janu Sirsasana. Pelvic tilts, Setubhanda Sarvangasana in stages - explain the motion of turning the armbones down, coming onto the shoulders. Knees into chest for a big hug. Knee circles on ceiling. Supine spinal twist 2x each side, moving knees together as one unit. Savasana.
End with 5 min meditation, I played 3rd chakra crystal bowl - Manipura - Let your soul shine.
Listen to the sound. Feel the vibration. Let it heal you.
We can apply Sutra 1.33 to ourselves:
1. Friendliness toward or own happiness.
2. Loving compassion for our own sorrow. Be kind to yourself.
3. Joy when we manifest virtues.
4. Strength, patience and equanimity when working to eliminate our weaknesses.