|
1)
Malasana
(Garland
Posture)
Stand
in Tadasana about hips distance apart, folding forward into
a wide stance. Turn your toes outwards, bending your knees,
slightly lift up on your heels, and lower the buttocks
towards the floor, coming into a deep squat. Open your knees
wide in alignment over your toes. Reaching over towards the
floor and touching down with the fingertips, taking the
weight through the pelvis, lowering and drawing the hips
back. Now draw the feet towards each other, so the big toes
are touching, lower your heels to the floor. By extending
your arms forward in the fold or begin to rotate your
shoulders inwards, placing the arms under the shins and
interlace fingers, resting the hands on your sacrum.
Suggestive
Props: Folded towel or blanket for the heels,
for balance and support.
Use
a strap for the hands, behind the back for shoulder and arm
tightness or injuries.
2)
Pasasana
(Noose Posture)
Stand
about a foot and half distance from the wall, aligning your
feet hip with apart, parallel to each other.
With your wall to the right side, twisting your torso
to the right, press your right palm into the wall, from the
wrist to elbow, your forearm should be parallel to the
ground. Bending from the knees, adjust accordingly, and come
into a full squat. Drawing your knees away from wall. From
the exhalation, twist your torso to the right and press with
both hands into the wall. With your left hand, the elbow
should be pressing into the outside of your right knee.
Place your right hand slightly higher than the left for
leverage. Releasing out of the twist, coming back to a squat
position, then slowly return into your standing position and
shaking your legs out if needed, for the left side sequence.
Suggestive
Props: Folded towel or blanket for the heels,
for balance and support.
3)
Bharadvajasana
(Sage Twist)
Kneel
in Hero’s position with feet extended, shifting your right
hip besides the feet. Have the right foot underneath, while
the left resting on top. Pressing the sitting bones to the
floor and lengthen up through the spine. Take your left arm
across the body and bring the left draping over the right
knee. Place the right hand to the floor behind your gluts.
With every inhale, pulling the naval towards the spine,
lifting up with the rib cage, lengthening the spine upwards
and twisting from the lower right abdomen to the left
shoulder. Keeping chin parallel, eyes closed and focus on
your breathing for a few minutes. Returning back on the
inhale, stretch the legs out and repeat on the other side.
Suggestive
Props: Folded towel or mat for knee support.
|
|
Breathing
Technique:
A
major practice
of the Martial Arts is the discipline of the breath. Fluid
and controlled breathing will give you force and energy on
one side and protection on the other.
Breathing
in the Martial Arts is with the diaphragm which is
initialized by the stomach, as opposed to breathing with
the chest muscles. With the inhalation, through the nose,
the lower ribs begin to opens out with the downward motion
of the diaphragm while it expands. The lower belly is also
being drawn upwards and back on the breath. With the
exhalation, through the mouth the diaphragm draws upwards.
Allowing the ribs and abs to settled back and release.
In
different practices of the Martial Arts you will find a
loud exhalation. This is an exercise for beginners to
focus on correct breathing rhythms. With experience, the
student will use this practice of exhalation as a warm up
only.
Kihap
is a forceful breathing technique, which is a loud cry,
releasing an inner source of energy of will power. It is
important that you are using your stomach not your vocal
chords in Kihap. Kihap is a collective source of energy,
using a forceful contraction of the diaphragm, will aid
the body to contract all of the muscles simultaneously.
With this contraction of the muscles, allows the
individual to focus all of their energy to a single point
on the release.
|
|
My
silent friend of the Dancing Light, speaking in many tongues
throughout the evening skies. Carrying all of my prayers and my
offerings to the Gods and Goddesses of young and old, with
mighty hopes and blessings. Uniting with other candles that
shine so brightly, and allow our offerings to dance freely with
you. Sharing in that moment, with the Ancient Ones, and
reflecting on that silence, and beauty that you have given me
and asking nothing in return.
Namaste
|
|
Wolf:
(Faol: Pronunciation
- Foil)
Symbolized Family Love and Loyalty
Inner Strength and Intuition
Co-operation and strong sense of
Faithfulness
Leadership, sharing Wisdom and
Knowledge
Listens Well
Dream Seeker
Crosses barriers, able to take
risks
Trust in your Inner Power and
Strength in times of being alone
Seeking Spiritual Companionship
Ritual
|
