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OPEN MIND OPEN BODY Lesson Plans |
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The Yoga of Connection Workshop (75-minute Practice Session) Presented at the International Yoga Therapy Conference, May 2006 Opening Practices: Emphasis on sensations and quality of the breath. Dedication of Practice Reclining breath awareness, attending to the many sensations of the breath, including the rise and fall of the belly, the spreading of the ribs, the lift of the chest, the feeling of the breath in the nose, mouth, and throat, and the sensation of blood flowing, through the pulse and heart beat. Seated breath stretches, including seated spine waves and rib circles, breathing into the armpits (place thumbs under armpits towards the back ribs and wrap fingers around front of chest), side bends, neck stretches, and spine twists. Partner Practices Back-to-back seated partner breathing. Repeat the side bend and twist with a partner, still sitting back to back. Add gentle assist in the side bend by gently pulling your partner's forearm in the direction of the side bend. Focus on giving and receiving equally. Mudra and Sounding Seated forward bend in child's pose or cross-legged pose, with several mudras: touch the earth mudra (palms on floor), anjali mudra (palms together), and lotus mudra (palms cupped but open, facing up). Hand to heart mudra vinyasa. Hands in trust mudra over heart: Inhale through nose, exhale "ahhhhhhhhhhhh" (mouth open). Inhale through nose, exhale "mmmmmmmmmmmmmm" (mouth closed). Alternate, feeling the vibration in the heart and extending the exhalation. Sea of OMs. (Everyone chants OM at their own timing, again and again, filling the room with a sea of sounds and vibrations.) Asana and Vinyasa Self-selected stretch: Choose a part of the body that needs extra attention and healing. Choose a pose, stretch, or movement, and explore it for 5 minutes. Totally self-guided. Attend to sensation and breath, and vizualize the healing power of breath, blood flow, and energy flow. Savasana: Eyes closed in relaxation pose, imagine practice a sun salutation, 3 times. Imagine the actions and sensations. Sun salutation (actual practice), three rounds. Self-selected steadiness pose: Choose a pose that creates a sense of balance and steadiness. Imagine practicing it for five breaths. Practice for five breaths. Imagine a person in your life who needs strength and support. Practice again for five breaths, dedicating your efforts to that person. Healing Intention and Presence Hands-on breath observation with a partner. This practice develops the ability to offer a healing "witness" presence. One partner in child's pose. Other partner places hands on partner's lower back and thinks, "I witness/recognize your strength, and I offer you support". Wait several breaths, and move hands to middle back/rib cage. Think, "I witness/recognize your courage, and I offer you safety/protection." Wait several breaths, and move hands to upper back. Think, "I witness/recognize your natural goodness, and I offer you compassion/kindness." Reverse roles. Closing Rededication of Practice Enjoy these ideas? Sign up to receive monthly ideas for your yoga teaching in the free Open Mind Open Body Newsletter.
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