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FALL Practice


WARMING, GROUNDING, FOCUSED, & STEADY

Pranayama: Nadi Shodana (alternate nostril breathing)- to balance the mind, and Ujjayi (victorious breath) to warm the body and steady the mind.

Pratapana: Slow, controlled movements with breath.

Meditation: Warm Visualization, Mantra Meditation and longer Shavasana

Suggested Asanas: Warm up slowly and include some joint rotations. Move with intention and fluidity, grounding hands and feet in any posture where they touch the earth - and avoid jumping between postures. Use the ball mounds of the toes especially the big toe mound. Make the sequences smooth and steady rather than quick and jerky. In all postures take the eyes slightly downward toward the earth to help ground the body and mind and fixate your gaze at an unwavering point for stability, maintaining inner focus. Slow Sun Salutations for warming, emphasizing stability and alignment in the pelvis, hips and thighs. Standing and balancing poses such as Mountain, Warrior I, II & III and Tree Pose to increase stability and strength. Standing Poses stabilize and ground and balancing poses help focus the mind and connect you to the earth element. Forward Bends help bring calm to the nervous system. Child's pose brings stillness, awareness and grounding energy to the practice. Backbends like cobra and bow pose help stabilize the lower back and bring heat to the entire spine through extension. Avoid too many standing backbends, as they bring energy up and cool the body which goes against goals of grounding and warming. Seated poses that open the hips, thighs and low back such as cow face pose and bound angle pose work well for grounding.

Sign of Successful Practice: Feeling warm, stable, grounded and present. Experience a feeling of being nurtured, supported and strong. Your mind and senses feel clear and any emotional irritation and tension is released!


What defines Kripalu yoga is its emphasis on...


  1. Following the flow of Prana (the life-force energy)
  2. Practicing compassionate self-acceptance
  3. Developing witness consciousness (observing the activity of the mind without judgement)
  4. Taking what is learned ‘off the mat’ into your daily life
  5. It’s designed to adapt to all body types, ages & fitness levels

Guidelines and recommendations


Preparation

- Consult your doctor before beginning any yoga program.
- It’s best to perform postures on an empty stomach. Wait one to two hours after a full meal before practicing.
- Wear stretchy, comfortable clothing.

The Class

- Class begins promptly - arrive several minutes early so that you have time to settle in before class begins.
- Upon entering the classroom a few minutes early, leave your worldly cares outside the door. Picture yourself entering an environment of peace & relaxation. Lie down quietly on your mat, relax, and allow yourself to enter into the experience of being in the 'here & now'.
- You are encouraged to ask questions in class about anything, especially if things are unclear.
- Regular attendance is highly recommended.
- After 'Shavasana' at the end of class, try to hold onto the feeling of relaxation and wellbeing by maintaining silence as much as possible.

Aftermath

- For maximum benefits, it is preferable that you practice what you've learned in class at least 4 times a week.
- Kripalu Yoga is designed for everyone regardless of your age, body type or fitness level. I am happy to offer assistance in whatever way possible.