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SPRING Practice


STIMULATING, WARMING, ENERGIZING, & UPLIFTING

Pranayama: Kapalabati - uplifting, opens airways. Kumbhaka - strong release of tension. Suryabedana - warming.

Pratapana: Warming: breath of joy, pulling prana, empty coat sleeves (twists with breathing).

Meditation: Warm visualization, walking meditation. Metta - loving kindness

Asanas
Energy moving upward- drishti - 3rd eye or gaze up.
Sun-salutations to get circulation and lymph moving.
Chest openers and backbends with pulse to open chest and lungs and improve circulation.
Warrior I and II with longer holds - builds heat to burn kapha, keeping arms wide open brings space into the front body where the kapha dosha lives.
Upward plank - is a heat-building challenge for the arms, back and legs, and also opens the chest.
Bow pose - supine backbend massages all the digestive organs and stimulates digestion.
Bridge pose - stimulates lungs, stretches chest and spine and opens sinuses.
Fish pose - is therapeutic for respiratory ailments.


Sign of Successful Practice: You feel warm, at ease and uplifted. Your mind and senses are sharp and clear and any emotional heaviness is released and forgotten.


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.