July 22, 2009

Last night I went up to the House of Meditation to do some yoga with my dharma sisters.

There were 4 of us practicing for the hour.

I asked everyone what they might need and they all said, "Everything!"

So we started in Savasana and did a little Pranayama.

Inhaled into Upward Salute a few times, then did several Alternating Knee to Chest, Leg Extensions, and

both Knees to Chest, Rotating  Knees together, Rotating Ankles.

We came into a Supine Spinal Twist on both sides, then repeated and brought the opposite arm around, palms

together, lying on side, then opening back up again for a deeper stretch.

Did a series of Bridges, each time deepening the pose until our arms were under our backs, fingers interlaced.

Placed the feet further away from the body, arms outstretched, raised head, tucked in chin and rolled up to sit.

Relaxed over our knees, then came into the Rock.

From here, came into Table Top and did a Cat series: Cat Bow, Cat/Cow, Threading the Needle.

Then into Garland, back to Table Top and into a Down Dog.  Really stretched out the legs here--up on alternate

toes, bending knee, then both heels to the mat, if possible.

Came back into Table Top, down into the Rock, and finally into Child's Pose.

Brought the palms together, bent the arms and raised the joined hands over the head.

From here, slowly rolled up to kneel, then stepped the right foot forward for a Low Lunge, then into a Monkey.

Stepped the foot back and into a Down Dog.

Back to kneeling, then stepped the left foot forward for a Low Lunge, then a Monkey, then back into Down Dog. 

From here we came all the way up to stand in Uttanasana.

Rolled up to Tadasana, into an Upward Salute, then hands down to Namaste.  Repeated a few times, finally bringing the hands into Namaste, and moving down to the Solar Plexus Chakra, where we "thanked" the fire of energy that gave us power and determination.

Brought the hands down behind the back, interlaced fingers and came down into Yoga Mudra.

From here released hands, came to balance on toes, hands in Namaste, then came down to sit in Easy Pose for a short Meditation with mudra.

Then into a nice long Savasana!

I thought this was a good session--those I practiced with are yoginis already, so I didn't have to talk a lot, which I really liked!  And they are familiar with the asanas, so it was a relaxing hour!