Tag Archives: yoga postures

Start a Morning Practice

 

 

 

 

 

 

 

 

 

 

 

 

Starting a daily morning practice of yoga and meditation can seem daunting. By beginning with a short and small easy practice you are more likely to stick with it and then add to it as it becomes a habit.

When I first started my meditations in the mornings I would only meditate for 1 min. I would set an alarm on my phone and sit in the same spot in my apartment each time. As this became a habit to sit in the mornings I then added time to my alarm.

Live Light Practice:

Pick a small space in your home where you can meditate and practice a few simple yoga postures each morning. Try to start at the same time each morning and set a timer so you do not have to worry about timing.

Try to have quiet in the space around you and soon the mind will follow. Over the seven days you will discover the power of silence and starting your day with a clear mind and body.

Before starting your daily practice set an intention. Perhaps it is to let go, be present, create ease in your life. Keep the intention in mind each day as you practice and it will help you from skipping a day.

Here are 7 days of practices to get you started with a daily morning practice.

Day 1:

Timer 1 minute – in a comfortable crossed legged position slowly twist to the right, twist to the left and then fold forward. After about 30 seconds of movement sit in stillness for the remaining 30 seconds for meditation. If you are newer to meditation focus on your breathing by repeating to yourself “inhale, exhale” as you breathe.

Day 2:

Timer 2 minutes – in a comfortable crossed legged position slowly twist to the right, twist to the left and then fold forward. After 1 minute of movement sit in stillness for a 1 minute meditation.

Day 3:

Timer 3 minutes – start on your hands and knees and take 10 breaths to move you through cat-cow stretches to awaken the spine. Then make your way into a cross legged position and gently twist to the right and then to the left. Then sitting with an erect spine use the remaining time focus on your inhales and exhales in meditation.

Day 4:

Timer 4 minutes – start on your hands and knees and take 10 breaths to move you through cat-cow stretches to awaken the spine. Then make your way into a cross legged position and gently fold forward for 8 breaths. Use an inhale to sit upright for meditation.

Day 5:

Timer 5 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Gently shift into a child’s pose for 5 breaths. Then make your way into a comfortable seated posture for meditation.

Day 6:

Timer 6 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Shift into a child’s pose for one breath and then into a downward facing dog. Move from child’s pose to downward facing dog pose 5 times using the breath to guide you. After last time shift into your seated posture for meditation.

Day 7:

Timer 7 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Shift into a child’s pose for one breath and then into a downward facing dog. Move from child’s pose to downward facing dog pose 5 times using the breath to guide you. After 5th time hold down-dog for a few breaths. Then shift into your seated posture for meditation.

 

These simple morning practices are to provide an accessible way to start yoga and meditation as a daily habit. Good luck and enjoy!

Shanti,

Liza

 

 

Sep13

Live Light Practice

 

 

 

 

 

 

 

 

 

 

 

Start your day with a new perspective.

Go upside down in a forward fold, down-dog, or handstand.

Mar06

Go with the flow

Sometimes we just need to flow with it. Explore this idea as we move through asanas (postures). Be mindful if you loose connection with your breath to take a break and begin again once you are balanced.

Suggested props: None needed. A blanket if you like for under your knees in savasana. If you have tight hamstrings use blocks under your hands when necessary.

End of the day

At the end of the day when you are getting ready for bed and everything you did and didn’t do today is swimming through your head, rather than allowing those thoughts to control you, take time to cool down from the day. Whip out your mat or sit right onto the floor and try 5-10 minutes of asana (yoga postures). Simple and gentle poses like cat-cow, a lying down twist, happy baby, and child’s pose. Moving slowly within these postures will allow your mind and body to connect through the meditative rhythm of your breath. Follow the asana with a 5 minute meditation where you silently repeat to your self on the inhale ‘let’ and on the exhale ‘go’. Inhale ‘let’, exhale ‘go’. Then make your way silently to bed. After sometime in bed if you feel as though sleep isn’t going to come easily try writing in a journal or reading a book. Sleep tight!

Shanti,

Liza

Sep12