November

1)               Myurasanna             (Peacock Posture)

Kneel on the floor, knees hips distance apart, and sit on your heels. Plant your palms less than hips distance apart then rotate your wrist with finger pointing towards the back with palm pressing down into the floor or mat. Start to lean forward fingers, while slightly bending your elbows, turned back toward your torso (thumbs pointing out to the sides) and touch the inner sides of your hands and the outer forearms (up to the elbows) together. Then bend your elbows to a right angle and slide your knees to the outside of your arms and forward of your hands. Shift your weight towards the front onto the backs of your triceps and lock in your elbows deep into your core at or below the navel.

With your core locked in, while applying pressure from the elbows. Lower your forehead to the floor. Then, straighten your knees and stretch your legs out behind your torso, tops of your feet on the floor. Firm your buttocks and round your shoulders slightly downward. Lift your head off the floor and look forward. Shifting you’re a little bit forward and if your legs and buttocks are locked in and active, this slight shift of weight will lever your feet off the floor. In time the position of your torso and legs will be approximately parallel to the floor.

 Then slowly lower your head and feet to the floor, bend your knees, and lift your torso off your arms.

Suggestive Props and modifications:

If your elbows slide apart, you can bind them together with a strap. Position the strap just above your elbows. If you can't quite manage the full pose (as described in the next step), support your feet on a block (sitting on one of its sides) or apply pressure to a wall, one leg at a time.

2)         Vasisthasana             (Side Plank)

Start in your plank posture having your wrist drawn underneath your shoulders with fingers spread wide. Drawing the core in while extending the spine forward and drawing heals back for a few breaths. Start walking your feet in towards the center of the mat. Place your left hand just slightly forward underneath your heart ,while shifting your weight to the outside edge of your left foot, and stack your right foot on top of the left and the right hip and shoulder will follow. Your right shoulder should be aligned slightly back of your left wrist. All of your weight is supported by the outer left foot and left hand. Straightening the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.

Firm the scapulas and sacrum against the back torso. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown.

If you'd like you want you can extend that top arm toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand.

After a few breathes, slowing release the right arm down while returning the hips and shoulders into plank. Lower the knees down and relax in your child’s posture.

November

Chakras

“Heart Chakra”

Sanskrit:                               Anahata                                                                                                                                                                                

Element:                                Air                                                                                                                                                                         

Color:                     Green or Pink                                                                                                                                                      

Music:    natural sounds such as whales and dolphins or maybe a rain shower, as well as bells or ringing bowls,
                                                                                                                                                                                                               

Symbol:                 Lotus of 12 petals, containing two intersecting triangles that make up a 6 pointed star                                                                                                                                                                           

Herbs:                    poppy, pink roses, holly, impatiens, heather, vervain, pine

Flower:                   Holly flower         

Deities:                  Vayu (god of the wind), Ishu (divine activity as the source of movement in the universe), Kakini (dispels fear), Isa, Aphrodite, Frejya, Quan Yin, Ceridwen, Frigga

Heart Chakra:
Air, Social identity, oriented to self-acceptance
This chakra is called the heart chakra and is the middle chakra in a system of seven. It is related to love and is the integrator of opposites in the psyche: mind and body, male and female, persona and shadow, ego and unity. A healthy fourth chakra allows us to love deeply, feel compassion, and have a deep sense of peace and centeredness

Developmental Stage: Starts between 3 and 6 years old and later around the mid 30’s and again mid to upper 60’s       

Yoga Postures: Fish, Cobra, Half Moon, Triangle, Bridge, Bow, Camel, Royal Pigeon, Sun Salutations, and Tibetan Rites

November

Mantra/Prayer

Oh our Mother the earth, Oh our Father the sky,
Your children are we, and with tired backs
We bring you the gifts you love.
Then weave for us a garment of brightness;

May the Warp be the white light of the morning,
May the weft be the red light of the evening,
May the fringes be the falling rain,

May the border be the standing rainbow.

Thus weave for us a garment of brightness,
That we may walk fittingly where birds sing,
That we may walk fittingly where grass is green,

Oh our Mother Earth, Oh our Father Sky.

Hopi Prayer

October

Animal Guide

Whale:           

The Whale symbolizes elegance with grace and compassion.

Having that spiritual connection with the sacred teachings, in our daily prayers for guidance and healing.

Whales are record keepers.

With psychic and learning abilities and is always being connected to sound and music patterns for healing properties of oneself or friends and family.