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You
Reclined Mountain
Bent leg to chest
Release
Bent leg to chest
Release
Bent leg to chest
Release
Bent leg to chest
Release
Reclined Mountain arms overhead
Bent leg to chest
Knee to chest
Release
Knee to chest
Release
Knee to chest
Release
Knee to chest
Release
Leg stretch
Leg stretch to the side
Knee to chest
Release
Knee to chest
Leg stretch
Leg stretch to the side
To the side
Release
To the side
Cross-legged stretch
Release
Cross-legged stretch
Release
Reclining twist
To the side
Release
Knees to head
Roll up
Cross-legged forward bend
To the side
Release
Cross-legged forward bend
Release
To the side
Table
Cat stretch extended
Cat stretch arched
Cat stretch extended
Down dog
Come up to mountain
Arms overhead
Release to mountain
Mountain
Namaste
Mountain
Tree
Triangle
Side stretch
Exalted warrior
Proud warrior
Half moon
Brave warrior
Revolved triangle
Extended leg stretch
Extended leg stretch, hands in namaste
Revolved triangle
Mountain
Tree
Triangle
Side stretch
Triangle
Exalted warrior
Triangle
Proud warrior
Half moon
Brave warrior
Triangle
Revolved triangle
Extended leg stretch, hands in namaste
Wide leg stretch
Forward bend
Mountain
Arms overhead
Revolved triangle
Mountain
Arms overhead
Forward bend
Lunge, right leg back
Plank
Upward dog
Downward dog
Lunge, right leg forward
Forward bend
Release, come up to mountain
Arms overhead
Release, mountain
Mountain, arms overhead
Forward bend
Jump back to plank
Upward dog
Downward dog
Forward bend
Jump to forward bend
Release, come up to mountain
Arms overhead
Release, mountain
Chair
Mountain, arms overhead
Forward bend
Plank
Up dog
Down dog
Triangle
Down dog
Triangle
Down dog
Side stretch
Downward dog
Side stretch
Down dog
Plank
Upward dog
Down dog
Jump to forward bend
Chair with arms overhead
Mountain
Mountain, arms overhead
Forward bend
Plank
Up dog
Down dog
Exalted warrior
Down dog
Exalted warrior other side
Down dog
Lunge with back bend
Downward dog
Lunge with back bend
Down dog
Plank
Up dog
Down dog
Jump to forward bend
Come up, arms extended
Release, mountain
Mountain, arms overhead
Forward bend
Plank
Up dog
Down dog
Bow
Release
Up dog
Down dog
Release and jump to simple sitting pose
Camel
Plank
Up dog
Down dog
Jump to simple cross leg position
Upward bow
Up dog
Release
Reclined mountain, arms overhead
Up dog
Upward bow pose
Come up to the head, extend
Come down to the head
Release, reclined mountain
Upward bow
Walk the feet closer to the hands
Release
Reclined mountain
Leg stretch
Release
Other side
Release
Leg stretch with sit up
Release
Other side
Release
Knees to head
Roll up to simple cross leg
Simple twist to the right
Release to the other side
Twist
Release to the other side
Simple cross legged forward bend
Other side
Reclined mountain
Camel's pose
Child's position
Begin in staff pose
Cross legged forward bend
Reclined mountain
Release
Other side
Reclined mountain
Staff
One legged forward bend
Reclined mountain
One legged forward bend
Reclined mountain
Release
One legged forward bend
Reclined mountain
Release
Half lotus forward bend
Legs bent
One legged forward bend
Reclined mountain
Release to the other side
One legged forward bend
Release
Half lotus forward bend
Legs straight
One legged forward bend
Reclined mountain
Release
Staff pose
Other side
One legged forward bend
Reclined mountain
Release
Forward bend
One legged forward bend
Reclined mountain
Release
One legged forward bend
Reclined mountain
Release
Cobbler weaned backward
Cross legged forward bend
Reclined mountain
The sun is setting, feel the release towards silence
Your legs surrender to the ground
The belly of your pelvis rises and falls with a breath
Like the gentle waves coming into the shore
The fire of your solar plexus softly glows like the setting sun
Your breath is as deep and subtle as the clouds hanging in the twilight sky
Your mind softens into infinite space
Let go
Feel the pulse of the earth
Be that pulse
Be the earth
Glide on the sound of your breath
Be the breath
Let the skin of the forehead relax
Feel the porous quality of the skin of your face
Receive
Relax your inner corners of the eyes
Relax your corners of the mouth
Soften the root of your tongue
Feel your breath being drawn through the supple tissues of your nose
Sense the broadness of your mind
Relax your throat
Relax your chest
Feel the waves of your breath rising and falling
Feel the pulse of your heart
The rhythm of your breath
Relax your shoulders
Let go of your arms
Soften your fingers
Breathe
Simple inhalation
Simple exhalation
No effort
No restriction
Surrender completely
The yogis believe that every day begins a new cycle
and that different times of day possess various qualities of energy.
In yoga journals, Yoga Practice for Energy, you will experience a new way of practicing yoga
that joins the cycle of the sun and the rhythms of the earth
to your body, mind, and spirit.
If this is the first time that you've watched this program, you probably have some questions.
The absence of verbal instruction allows you to focus on the movement,
the breath, the emotions, and the energy you feel.
You hear the sound of your heart,
of your breath,
and the cascade of waves caressing the seashore.
Yoga Practice for Energy's five segments are designed to follow the natural cycle of the earth,
from the sunrise to sunset.
The sections also correspond to the five elements,
earth, water, fire, air, and ether.
You can generate the qualities of these elements through the poses you practice.
I recommend using this program in several ways.
First, practice the entire program several times.
As you become familiar with the program, you can intuit what section you may need at any given time.
For example, if you feel stiff, you may want to practice the awakening sequence, the earth element.
If you're tired and need more energy, try the second section, centering, the water element.
If you want to increase your alertness, practice creativity, fire.
Or before going to bed, try reflection and surrender, air and ether, to unwind and let go.
As B.K.S. Iyengar has said,
yoga is like music, the rhythm of the body, the melody of the mind, and the harmony of the soul.
Create the symphony of life.
The following appendix represents various modifications for poses that could be difficult and challenging.
Find and choose the modifications that feel right for you and that allow an easy breath and observant mind.
Namaste.
The appendices can be an aid to help you modify the more challenging poses in this program.
The use of props like a strap, blocks, and bolsters will make the poses that are difficult accessible
and allow you to be in proper alignment.
Remember, if you want to be in proper alignment,
your breath should be unrestricted.
The props will allow you to receive the benefits of the poses without forcing them.
In the first segment, Awakening, there are several gentle warm-up stretches that employ a cotton strap and blocks.
Leg stretch.
Holding one end of the strap in each hand,
hold the strap so your shoulders are still on the ground,
your arms fully extended, and your legs both straight and reaching.
When releasing your leg to leg stretch to the side,
hold your strap with just one hand,
your right hand as your right leg drops open,
and your left hand as the left leg drops open.
Cross-legged stretch.
Place your strap around your bottom leg.
Have enough slack to allow your spine to be extended on the floor.
Lunge.
Use the blocks to allow your spine to be more extended instead of rounded.
Downward dog pose.
If your hamstrings are restricting the extension of your spine,
try using blocks for aiding the pose.
In centering the flowing standing pose sequence,
you can use a block to modify your poses to keep a healthy extended spine.
The blocks bring the support of the floor up to your hands,
so you don't have to distort the spine in standing poses.
In modifying the poses, press down into the block instead of leaning your weight on them.
There are three different heights and handholds for the blocks.
Find which one allows the most comfort and support.
In creativity, I have designed some alternative poses
and some poses with props that modify some of the more difficult postures.
Build up to plank with bent arms by replacing it with plank with straight arms.
For a milder backbend in the lunge, try placing your hands on your front leg and press down,
helping your spine get the necessary lift.
In camel, use your blocks to assist the pose to allow your spine to extend while backbending.
To build up to full backbends, practice bridge.
Twist. You can modify this pose by hugging your upright leg instead of clasping the foot.
Cobblers. Get more extension of your spine by placing your hands in back of the hips
instead of holding your ankles.
In reflection, a series of forward bends and hip openers,
if you find releasing your head on your legs or on the ground is difficult when bending forward,
you can modify these poses by resting your head and torso on a bolster.
Bolsters allow you to release deeply into the forward bends by supporting your weight.
In all of the forward bends, bring the bolster back to the legs and rest your torso and head.
If your hips are too tight to cross your ankles over your knee, go back to simple cross-leg pose.
If bringing your leg in half lotus is not possible, bring your leg to simple cross-leg.
And in wide angle forward bend, use a bolster under your torso and head
so your mind can relax deeper and your spine can extend as much as it rounds.
In the final segment, surrender. Your mind, your body, your emotions, and your breath
release into the earth as the cycle of the day comes to a close.
Lying on the ground is a conscious relaxation.
The mind and body need to be completely comfortable.
On the ground, if your back feels strained, try putting a bolster under the knees and let the legs drop open.
Another variation for everyone is reclined cowboy pose with blocks under the thighs.
Drop the arms.
Drop the legs.
Listen to the rhythm of the breath.
Surrender.
Namaste.
Music