End of Summer Practice

Summer is not "technically" over until September 21st, but for many of us, the start of a new school year makes it feel like Summer is over.  There is a lot of stress and tension in the air for all of us as the transition from "summer mode" gives way to "school mode", no matter what id going on in your life.  For parents, there's the hectic pace of adjusting your kids' sleep cycles from one that is more relaxed to one that ensures your child is out the door with a belly full of nutritious breakfast in time for school to start.  For morning commuters, there's the added stress of many more cars on the road in the morning and again between 3 and 5.  For fashionistas, there's the stress of "What the heck do I wear during this shift in weather?!?".  Yes, everyone has their own form of stress that builds up during this time of year, and this is where a yoga practice can help.  Think of it as "extra ammunition" against stress!

This sequence of 20 postures is "just what the yogi ordered"; it's a gentle, Hatha-style sequence.  What this means is that you'll be holding and breathing moreso than being active with this set.  You'll also need to be relatively familiar with the poses, as I've merely listed the posture names.  My suggestion is to hold each posture for a count of 8 breaths, focusing on making your inhale last as long as your exhale.  This in itself is quite a challenge.  Most of us do not breathe properly, and when stress arises within your life as you adjust to a new daily routine, simply turning to conscientious breathing can help.  I promise!  If you should find that one of these postures is challenging, shorten your breathing to a pattern of 5 inhales and exhales.  The number of breaths is not imporant.  What IS important is making your Inhale=your Exhale! 

Due to the Labor Day holiday, the Monday morning yoga class was not held today, so I did these postures this afternoon (not exactly in this lovely sequence* I've laid out for you).  With a series of 8 breaths for each pose, it took me 20 minutes.  I did not work up a sweat, but I certainly feel a heck of a lot more relaxed about the start of school tomorrow!  Namaste.

1.  Open to grace with Hero pose.  Shift your focus inward, telling yourself you deserve just 20 minutes to yourself to help center and ground your spirit.
2.  Lean forward into Frog pose.
3.  Adjust your hands and feet, and stretch back to Downward Facing Dog.
4 & 5.  Step the right foot forward and windmill up to Warrior II (4 breaths on right leg.  You'll get the other 4 breaths on the left leg in a minute).  With the right foot still forward, straighten the right knee, hitch the left hip back, and come forward into Triangle (4 breaths on right leg).
6 & 7:  Windmill out of Triangle, step the left leg to meet the right, and step the right leg back to Warrior II (4 breaths on left leg.  See, I keep my promises!).  With the left foot still forward, straighten the left knee, hitch your right hip back, and come forward into Triangle on this side.
8:  Windmill out of triangle and step your feet together.  Balance in Tree pose.  It doesn't matter which leg comes up first, make sure you take turns, and hold each for 4 breaths.
9: Heels together, tilt your feet out at and angle.  Bend your knees and prepare for Crow.  You probably will not be able to hold this posture for more than a few breaths (unless you're Shiva Rea), so consider yourself accomplished if you even catch a short glimpse in the posture!
10: Have a little fun and jump back into Plank.
11: Lower yourself to the ground and lay on your mat.  Stretch back into Locust.
12:  Stretch back even more into Bow.
13:  Swing your legs forward and Double Toe Hold
14:  Stretch your hips with Double Pigeon
15:  Open further with Cow Face Pose (4 breaths for each leg on top).
16:  Lie on your back with knees bent and feet on the floor.  Bend into Bridge.
17:  Straighten legs, adjust arms and come into Fish pose.
18:  Bring legs up and overhead for Plow.
19: Relax the spine in Happy baby.
20:  Begin your cool down with Legs up the Wall.
21:  Finish your practice with Reclining Cobbler or Savasana.  Silently honor yourself for the work you did, thanking your muscles for attempting the poses and thanking your breath for making it possible.

(*sequence adapted from The Yoga Body Diet by K. Dollard © 2010 by Rodale Inc.)

A fitting quote for those of us heading back to the classroom: 
"One must command from each what each can perform" - The Little Prince