Maitri, the theme for the month, meaning friendliness; loving-kindness, is about community, about reaching out to others, about Peace, Love, and Joy…
Practice Dhyana (meditation) – click here for a video – and then enjoy this short 30 minute practice (suitable for beginners) including readings from Everyday Ubuntu by Nompumelelo (Mungi) Ngomane, warm-ups, Bandhas, Pranayama, Drishti, Mantra, and Surya Namaskar counting in Sanskrit.
The reading and message is one of LOVE; the most powerful of tools in the journey of recovery and healing; in overcoming addiction. The message is this: YOU ARE NOT ALONE!
Remember to set your intention and please read the Health and Safety information below the video and listen to my voice, try not look at the screen; or, pause, look, observe, learn, then back to your breath, your intention, your own practice. Have fun!
HEALTH AND SAFETY’S:
– Please do not practice if your are pregnant in your first 12 weeks; and your first eight weeks after giving birth, and make sure to have clearance from your doctor before practicing, please.
– Practice Ahimsa, non-harming, the first of the Yamas (universal moralities); non-harming to yourself, to others, to the world and to animals. So don’t do anything which will cause you or anyone else harm.
– Listen to your body, how it feels today; and if you feel any new, sharp or shooting pain, come out of what you are doing and take balasana (child’s pose) or savasana (corpse) – these are still active asanas, you are still breathing!
**Props and Health and Safety notes on some of the asanas in these videos:**
Adho Mukha Savasana:
–Use blocks under your hands in Adho Mukha Savasana to help create length and space.
–If your heels don’t reach the mat it doesn’t matter, just bend your knees and keep heels lifted. Daily practice will see you progress.
–Cautions: Back and neck injuries – please do not practice inversions (AMS is an inversion.) Further cautions: Avoid inversions if you have high blood pressure.
–Contraindications for Adho Mukha Savasana include hypertension, stroke and heart disease – take it easy (move gently) when coming into the asana and don’t hold for too long.
–For tight hamstrings, bend you knees and lift up your heels in Adho Mukha Savasana (Downward Facing Dog);
–For tight hamstrings, lower back issues or just feeling stiff, you can soften your knees (keeping them slightly bent) for forward folds including Uttanasana in the Namaskar sequence and Dangling (Ragdoll/Baddha Hasta Uttanasana) in warm up sequence.
BEGINNERS sq NOTE: Bend your knees and hold back of your ankles until you can work towards placing your hands flat on the mat (or on blocks) next to your feet.
Cross-legged seated asanas:
–Use a folded cloth/eye pillow/folded belt between your knees in cross legged seated asanas (i.e. sukhasana, easy pose) for extra padding. Caution: knees, ankles, hips
–Place blocks/pillow/bolster under your sitting bones to elevate your hips higher than your knees for your dhyana (meditation).
Touch base via comment below or email (read my About on the YouTube channel for email address).
Sources and Inspirations:Everyday Ubuntu by Nompumelelo Mungi Ngomane; and reference to Melanie Cooper’s book on Teaching Yoga Adjusting Asana; StewG @ ELSY; Family