Winter Sequence - Valentine's Week "Feel the Love"

Namaste Yogi Friends,
Before I drive away to Mazama for the Yoga & Ski retreat, I wanted to leave you with a new yoga sequence for the week. I hope you feeling the love for your practice, life, and the ever changing nature surrounding you. Happy Valentine's Day (in advance). xxxxoxo m

2/8/2010
Standing meditation (5-10 minutes)
Joint rotations
Horse (straddle seat) - flow to one side for High Runner's Lunge, then twist
Prasaritta Padottanasana (in between sides) head toward side splits
Downward Dog - flow with raising a leg on inhale, exhale bring knee to your nose
Shalabhasana variation - lift right arm and left leg, turn head, other side
Child's pose with toes tucked under
Uttanasana
Tadasana
Surya Namaskar B with Revolved Chair pose and long Warrior One holds
Triangle pose with neck release/chest opener (p. 41)
Ardha Chandrasana w/block under hand, grab back foot variation
Downward Dog - Flip your dog
Plank
Bekasana (frog) or Ardha Dhaurasana (1/2 wheel) or both!
Child's Pose
Headstand
Dandasana
Maricyasana (bind arms around bent front leg) into Vasisthasana flow then Dandasana
Pacimottanasana
Purvottanasana (reverse table top)
Navasana - end up on your back
Bridge variations
Supta Padangusthasana with straight legs, head toward a twist
Happy Baby Pose
Releasing poses....Savasana

I'll be working on a few more You Tube Videos this weekend, stay tuned for asana sequences. More creative sequences can be found in my book, Art of Sequencing or Fall Vinyasa DVD.
www.melinameza.com

Fall - Seasonal Vinyasa at Breitenbush Hot Springs

You Tube Video:
www.youtube.com/watch?v=6kmWzEdflng

Join me in a spontaneous, short fall yoga sequence, surrounded by a luscious forest, in the heavenly Sanctuary at Breitenbush Hot Springs, 11/8/09. The full practice would include holding the postures for at least five breaths, three rounds of Surya Namaskar A & B, Mayurasana, Bharadvajasana, Parivrtta Janu Sirsasana, and Baddha Konasana before relaxation and meditation. More fall yoga sequences can be found on my DVD, Yoga for the Seasons, to help manage your Vata (ungrounded energy) all year round!
http://www.melinameza.com/Yoga_Products.html

Next year I will be leading yoga retreats with 8 Limbs Yoga Centers at Breitenbush Hot Springs in April and July of 2010! More information is available on my website:
www.melinameza.com

Enjoy!

Fall Dinacharya - The Art of Daily Ritual

Everyday is the art of sequencing. Upon waking, you have the opportunity to organize and focus your life’s energy into numerous priorities or responsibilities at either a sustainable rate or at a racehorse pace. If you choose the moderate path to live by each day, every action will unfold into the next, and life will appear seamless and connected. In comparison, a day on the racehorse track will contain many disjointed, scattered, brief, caffeinated sprints from one activity to the next, which demands a tremendous amount of fuel followed by intense rest. The high and low spikes will eventually wear a person down or “dry them up”, as we say in Ayurveda, the sister science to Yoga.

The ancient yogis taught their students how to live with the natural cycles of the day, season, and life. If you manage your prana (life essence) on a daily basis with thoughtful consideration, you’ll begin to notice strong and healthy ojas, (juicy body tissue) which governs your hormones, autoimmune system and brainpower. Those who choose to disrespect appropriate energy use over the course of their life cycles will look in the mirror at age 50 and “get the face you deserve” as Ayurvedic doctor Robert Svoboda said upon turning 50! It is never too late or too early to consider sequencing your life events today for a healthier tomorrow.

To help you sequence today for a healthier tomorrow, there is a beautiful word in Sanskrit called Dinacharya, which describes the art of daily rituals. Dinacharya teaches us how to merge our personal routines with the natural cycles of the sun, moon, and earth. In the Fall, pay close attention to the elements, Air and Space (Vata dosha). You may notice symptoms such as; restlessness, instability, dry skin, constipation, aggravation in the nervous system, insomnia, and anxiety, as they increase in the body and mind. A few simple ways to prevent the Vata imbalances are to create a weekly or monthly routines that help stabilize your mind, body, and spirit.

Here is an example of a basic template for Dinacharya: (fill in the blank and follow your routine)

Your wake up time (aim for 5-6am)

Yoga Practice (slow rhythmic movement, standing poses, pranayama, and meditation)

Sesame oil massage before a hot shower

Breakfast (choose a time, then eat your warm food sitting down)

Work

Lunch (choose a time, eat warm food away from your computer)

Work-Creative Time

Supper (choose a time, eat light warm foods like soup)

Free time to relax and nourish yourself

Bedtime (aim for 10pm)

The body likes routine. Experiment with your dinacharya for at least two weeks. Keep me posted with any questions. If you need yoga asana support, try my DVD, Yoga for the Seasons - Fall Vinyasa, for inspiration.

www.melinameza.com