Lie down in Savasan.
Observe the breath.
Bring the mind concentrate at the present moment.
Be aware of the movements of the abdomen rising and sinking during inhalation and exhalation.
Letting go of the past and the future.
Concentrate on where we are, on what we are doing. We are now lying on the floor in Savasan, relaxing the body, relaxing the mind, and we are breathing. The only activity now is the breathing. Know that we are inhaling and exhaling.
Letting go of any tensions, judgments, comparisons, competitions, expectations.
Accept the condition of our body and the mind is changing all the time. It is not the same from time to time.
Accept ourselves as we are at this present moment now, this is what our body can do and cannot do.
Be aware of any thoughts, feelings and sensations. Just be aware, not attach to them, not react to them. Not labelling them as “good” or “bad”, “comfortable” or “not comfortable”. Watch them come, watch them change, watch them go. They are very temporary. They don’t belong to us. They come and go as they like.They are not us. No need to give any value or meaning to them. Not generating likes or dislikes, craving or aversion.
Remain peaceful and calm not being disturbed by whatever the mind perceive through the senses. Not being affected by what is happening outside and inside our body and the mind. Not being influenced by what we see, hear, smell, taste, touch and think. Remain equanomous. Treat all equally.
Bring the legs together, stretch the arms behind the head, stretch the body and the spine.
Sit up in a cross leg position. Hands Chin Mudra rest on the knee. Continue to observe the breath for a few moments.
Chant Om three times. Pay respect to all the teachers.
Standing position feet apart.
Warm-up the ankles, hips, shoulders and wrists.
Feet 2 to 3 feet wide apart – standing forward bend, allow the body, the spine, the head and the arms hanging down freely.
Remarks -
* Rest in between each asana, observing the breath, let go of the past instantly, concentrate at the present moment now
** Moving into all the poses slowly, holding still as long as possible comfortably. Coming out from the pose gracefully with control
*** Be very comfortable in the pose, relaxed into the pose, not struggling, not trying to force ourselves to go beyond our body limits
**** Concentrate on the breath, letting go of judgment about the exercise and about ourselves for our performance, letting go of comparison with others and with ourselves for the past performance, letting go of expectation for the results and benefits
1) Handstand against the wall – jumping up and down with both feet together for a few times and then hold the handstand for as long as possible comfortably.
Rest in mountain pose – Tadasan, observe the breath.
2) Perform standing pyramid – Parsvottanasan, follow with lunge – Ashwa Sanchalanasan. Follow with triangle – Utthita Trikonasan and triangle with twist – Parivritta Trikonasan. Repeat both side.
Rest in mountain pose – Tadasan, observe the breath.
3) Virabhadrasan 2 – warrior pose 2
- Utthita Parsvakonasan – extended triangle
4) Virabhadrasan 3 – warrior pose 3
5) Pada Hastasan – standing forward bend
* squat up and down, finish in squat position
6) Kakasan – crow
* Child pose
7) Sirshasan – headstand (with variations)
8) Sarvangasan – shoulderstand (with variations)
9) Halasan – plough
* Karnapeedasan – knee to ear pose
10) Matsyasan – fish (in padmasan)
* Chakrasan – wheel (with variations)
11) Paschimottanasan – sitting forward bend
12) Ardhamatsyendrasan – half spinal twist
* Sitting legs apart side bending
Final relaxation – lie down in Savasan for minimum 10 minutes. (Guided relaxation by Marc can be downloaded from our website www.yoganowmalaysia.com)
Sit up in cross leg position. Hands Chin Mudra rest on the knee. Observe the breath for a few minutes. Feel the air coming in and going out from the nostrils. Just be aware.
Breathing exercise
- Kapalabhati
- Anuloma Viloma
When breathing exercise finished -
Keeping the back upright, shoulder relaxed, hands Chin Mudra rest on the knee. Let the breathing be natural. Continue to observe the breath for a few moments, appreciate the calmness and peacefulness. Accept the breath as it is. Not trying to interfere or to change the breathing. Let it be natural. The breath is not slow, it is not fast. It is just being what it is.
By accepting the breath as it is, we are accepting the nature as it is. Accepting everything as it is. Accepting everyone as they are. Accepting ourselves as we are.
Not about yesterday. Not about tomorrow. Accepting the truth as it is, at this present moment now, from moment to moment.
Palms together infront of the chest.
Connect with the true Self – oneness, nameless, formless, pure awareness, pure consciousness, pure existence, pure knowledge, pure bliss, unlimited, unconditioned, peaceful silence, no colours, no shapes, no sounds, no smells, no tastes, no feels, no thoughts, no birth, no death, no happiness, no unhappiness, no good, no bad, no superiority, no inferiority, no beginning, no ending, full, content, not separated with the universal consciousness, oneness with the whole universe.
Full of love, peace, compassion and wisdom.
Share this love, peace, compassion and wisdom with all beings including our own self. See ourselves are not different, not separated from all beings.
May all beings be happy.
Chant Om three times. Pay respect to all the teachers.
Take a bow with great humility and gratefulness. Thank you to our Self and all the teachers.
Hari Om Tat Sat.
Slowly open the eyes.
Finished.
