I thought I would share this as maybe it will help you clear your mind and body before you sleep. It is not really a video but a guided meditation, but so far with what I know a video is easier to share than audio. It is raw, not perfected or polished. I blow my nose, I have a cold, I sit up in a wonky way. It is taken from the end of a online Zoom yoga session with a private client. I have been wanting to share some guided meditations, when I teach it is pretty much all guided movement and stillness meditation. I don’t have a plan or use a script. I tried recording some with a script I wrote, and while I like what I said, it sounded like I was reading from a script. In this what I say is not exactly right, yet it sounds, at least to me, more authentic, albeit a little slow and with a stuffy nosed voice. I like it better than the script though. In 14 years of teaching it is the first time I have recorded myself and listened to the recording as a meditation for myself…I tend to be more ephemeral than documenting. I think it will help me get better at this to do this, record myself in real time rather than scripted and then experience myself as a student. It is fascinating. I am different on the outside than I am inside of me, it seems so far, and as I watch myself I have extreme compassion for this little woman that I am, in the same way I have compassion for you when I see you in real life. I will likely record a similar guided meditation and at that point perhaps delete this. Yet in the interim I am sharing what I have available and maybe it will be of interest to you.
The first snow on Mount Washington, Mount Mansfield, at Jay Peak Resort, Stowe Mountain Resort, Smugglers’ Notch Resort, Sugarbush Resort, Killington Resort and Cannon Mountain (did I miss anyone?) inspires me to prepare myself for the upcoming snowsports season.
As skiing and snowboarding are dynamic balance practices, flow yoga and fluid movement meditation practices are useful and fun conditioning for pre-season and throughout the whole year.
This sequence is one potential of many.
If you have interest in working one-on-one or hiring me to lead a snowsports specific group yoga class, send me a message and check out the services section of this website to see some of what I have to offer.
Once again, sorry for the technology and cropping! I am working with what I have and learning as I go.
A little inspiration 🙂 If you like, flow with this to start, holding any postures as long as you want and/or moving through each one breath. Inhale expand, exhale condense. Remember – backbends happen in the upper back and lengthen the lower back and forward bends hinge at the hip socket instead of rounding the back. Adapt to this. You can mute the music if you want silence or your own music – although this is one of my favorites. And don’t worry, Joe the cat doesn’t stay in the frame for long.
To find some desire to want to practice Hannah Tosi suggested coming into a posture that you know you enjoy and experiment in it to feel what you like about it. And then I suggest let it lead you into whatever comes next. If you like follow a skeleton practice that includes – vinyasa (maybe sun salutation flow of some kind), forward bend, lateral/side lengthening, balance, backbend, twist, hips and if you like inversions. As an exercise you could write a list of different postures that would fit into each of these categories. And here are the sample practices that I spoke of that you can follow and/or use as a jumping off point.
Your mental drishti/focus point on feeling yourself in your body and how the subtleties effect the posture and your experience.
If you’d like to share let me know how it goes.
Appropriate for beginner to advanced…
Sun salutations, the foundation of vinyasa flow yoga – basically, placing your attention with intention on moving the body in rhythm with the breath – focus the mind on what’s happening while its happening, helping us notice the subtleties of actions and their results, as well as warm up the joints and muscles to prepare before or reset between longer held postures. Sun salutations are a useful way to begin a practice, and can be great as a short stand alone practice anytime.
I came up with this sun salutation at first for people who couldn’t or didn’t want to do a downward dog, or before coming into a first downward dog in a yoga practice. At this point I utilize this sequence myself before my own practice most of the time and begin most classes with it for everyone.
If it is too much pressure in the legs, or anywhere, to come into child’s pose you don’t have to bring the hips all the way to the feet, and if it is tender in your back you could go back and forth between upward and downward facing cat on the hands and knees instead of bringing the belly to the ground for upward facing dog. If your knees are tweaky this may aggravate them, yet if you feel alright to try it, putting a towel for extra cushion under the knees can help and go really slowly through the transitions. And if you want to add a downward dog, one fits nicely between the upward dog and the forward bend at the end. If you have any questions, let me know, and enjoy!
With props to my videographer Philip O’Sullivan and his iPod touch 5… 🙂