Running towards peace; not running away from life

I want to be someone who runs toward a peaceful, content spirit. Most of us, myself included, seem to be running away from sorrow, loneliness, shame, regret, frustration, unworthiness, etc. How can we be the type of people who stop the repetitive cycle of living in the past or worrying and dreading the future? The secret must be in living in the present moment and finding a deeper trust that wherever we are and whatever we face -- we can be free.
How does all of this relate to yoga you might ask? Yoga teaches us that we are more than our thoughts, more than our body, more than our physical, outward appearance. We are spirits, the inner being. This shines through our facial expressions, especially our eyes.
As we practice equanimity on the yoga mat through our breathing, our postures, our quieting of the mental chatter, we begin to find that inner tranquility. We let go of those things that do not serve us well, such as guilt over the past and fear or dread over the future. In the letting go, we begin to welcome in the silence of happiness and acceptance.
I read a story this morning during my quiet time with God of a man who grew up in an abusive home and found himself constantly wishing for someone to come and deliver him from the pain. He carried that shame, guilt, loneliness, and all of its components with him throughout his life. Through meditation and other yoga experiences, he began to deal with the trauma of his past and let go of its repercussions. From what he learned on the yoga mat, the lessons began to carry over into his daily life. Now, his life is dedicated to leading other people to find freedom from either the pain of childhood or adulthood; and despite the day to day situations that life offers, he helps them let go of the anxiety and depression that come from a broken and damaged self-image.
My prayer today for all of us is just like the Serenity prayer. Lord, grant me the serenity, the tranquility, the acceptance, the letting go of the things that I cannot change. God, please grant me the courage, the ability to overcome, the confidence to go on, the power to change the things that I can. Above all, I thank You for the wisdom to know the difference and run towards the light.
Namaste'

Where Are You on the Exercise Continuum?

As I study for my personal trainer's certification, I continue to be amazed at statistics about who exercises and how much they do or do not.
My Cooper Institute Handbook says that we are in one of five stages. We may not be aware that we have a problem or may not be interested in changing. Perhaps we have even tried to change in the past, but we have given up due to reluctance, rationalization, rebellion, or resignation.
The second stage of making a habit of exercise is having the intention to change. However, chronic contemplators are people who talk about it, think about it, but either the barriers to exercising are greater than its benefits, or they don't know how to get started. If you are in this stage, it will last less than 90 days before you move from thinking about it and doing it to just big talk and no walk.
Making small changes is the third stage of preparation. These people have a plan and enroll in some type of program. While they may not be regular or consistent, they are moving in the right direction.
Confidence and action with a mindset of accomplishing goals is the fourth stage, but it can also be the stage of greatest relapse. Six months of exercising regularly is symptomatic of the action goal setters. Why do they give up after making this new habit? I think time is the excuse that I hear the most often. However, we all make "time" for what is most important to us! How many people never miss their favorite TV show or take time to recreate?
The fifth and final stage is maintenance where someone decides that the benefits far outweigh the barriers, and the relapse rate is the lowest. After five years of exercising on a regular basis, these people are less likely to result in high risk behavior that causes metabolic diseases.
I can honestly say that life without exercise would be detrimental to my health, my weight, and my mental state. I want to be part of the 18 - 24% who begin and keep at it for the rest of my life. Whether you choose yoga, walking, running, cycling, swimming, or aerobic dance, remember this quotation, "The only remedy for mental fatigue is physical activity, and the only remedy for physical fatigue is sleep!"

Restorative practice that you can do at home!

Restorative Yoga Practice for Home
Here is a set of yoga asanas or postures that you can incorporate into your busy lives. I hope that you can use it at your own home, and yoga will help you feel more flexible, more calm and rested, and better in every way!
1. Moving Setu Bandha Sarvangasana (Bridge Pose) - Lie on your back with your legs bent and arms by your sides. Inhale arching your lower back up, and then exhale as you lift your hips and abdominal area up off the floor. Inhale again as you raise your arms to the ceiling and then to the floor behind and above you. Exhale as you bring your arms back to their original position down beside you and lower your back down to the floor one vertebra at a time. Repeat this motion using your breath as a guide inhaling and exhaling with each movement. Use your own discretion on how many times you move through the motion; breathing smoothly and moving with grace and sensitivity.
2. Windshield Wiper Feet - Lie on your back with your knees bent and feet as wide apart as your mat. Let your right knee fall in toward your left leg. Keep the left knee pointing up toward the ceiling. After a few breaths, replace your right leg and let the left knee fall in. Continue to slowly go back and forth.
A variation is to let both legs fall together to one side, like American windshield wipers. The first variation is similar to European windshield wipers--one at a time. In the second variation, continue work with the feet wide apart, keeping the pose a gentle twist. The pose we did in class is with both knees moving in the same direction. This helps neutralize your spine as you press your tail bone into the mat and extend your arms out in a “T” position.
3. Jathara Parivartanasana (Revolved Abdomen Pose) variation - Draw your knees into your chest then release your left leg down to the mat as you hug your right knee into your body. Shift your weight slightly to the right side before you spread your arms out into a “T” position. Using your left hand on the right side of your right knee, draw this knee to the left side of your body. If you want a deeper stretch, lift your head and turn to the right as you breathe into the twist. Then, do the opposite side after releasing your right knee back to a neutral position and lowering it to the floor. If it is too much of a stretch to lower the opposing leg to the floor, bring your foot to the floor as a modification. This is a powerful way to let go of frustration, anxiety, and stress as it releases your lower back.
4. Cakrakvasana (Cat/Cow Pose) - Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you exhale, round your spine toward the ceiling like a cat arching its back, start by tucking your tail bone, and make sure you keep your shoulders and knees in position. Release your head toward the floor, but don't force (just lower) your chin to your chest. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. Repeat several times to enhance flexibility to your spine. Remember to lead with the chest as you keep the chin slightly down and avoid compressing your lower back.
5. Bringing your body into a “C” position like a twist - From your tabletop position, inhale completely and then exhaling bring your right ear towards your right shoulder and both feet towards your right side as if you were looking back at them. Your left hip will naturally move to the left bringing your body into a “C” curve. Inhale back to the center with your gaze towards the floor. Exhale as you lean to the right, left ear to left shoulder, and feet move towards the left side. All twists help to realign the spine provided you inhale to lengthen the spine and exhale to twist.
6. Balasana (Child’s Pose) - Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Bring your arms overhead on the sticky mat, pressing your palms into the floor as you lift your elbows off the mat.
7. Circling Cat/Cow Pose - From Child’s Pose, pretend to push a marble with your nose up the mat towards your palms as you lift back up on the inhalation to Cow Pose. Then with your exhale, round your spine, while moving your hips back over your calves into Child’s Pose. Remember as you come forward pretending to push the marble, that you keep your elbows parallel to one another and do not splay out.
8. Parighasana (Gate Pose) - From your all fours position on the floor, slowly roll up so you end standing on your knees. If you have sensitive knee joints, take a flat blanket and use as a cushion under your knees. I like to turn sideways on my mat to have plenty of room to stretch out. Extend your left leg out to the side in line with your right knee. On an inhalation, reach your arms out to the sides, and as you exhale, slowly lean to the left, sliding your left hand down your leg. Reach your right arm overhead and towards the left side. Remain here for three to five breaths. Then do the opposite side.
9. Uttana Shishosana (Puppy Pose) - Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under. As you exhale, move your buttocks halfway back toward your heels. Keep your arms active as you bend elbows and bring them into prayer hands behind your head. Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the elbows down and stretch through the arms while pulling your hips back toward your heels. Breathe into your back, feeling the spine lengthen in both directions. This pose is good as a stress reliever stretching the spine and shoulders. It is a nice alternative to Downward-Facing Dog Pose if you have high blood pressure or glaucoma.
10. Adho Mukha Svanasana (Downward-Facing Dog Pose) - Returning to all fours or quadriped, tuck your toes under and spread your palms out flattening them on the mat with your index fingers parallel to one another pointing to the top of the mat as you lift your hips towards the ceiling. Keeping your knees bent and your heels lifted in your first inversion of the day. Raise the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang. You can gaze towards your feet or up towards your upper thighs or navel area.
11. Uttanasana (Forward Fold Pose with Rag Doll Arms) - Walk your feet towards your hands. Your feet are hip-distance apart. Bend your knees, and release your torso over the legs until your belly touches your thighs. Make fists and place them in the opposite elbow creases or hold onto your opposing elbows. Relax your back, neck and head, and roll your head and arms up one vertebra at a time with your head being the last to unravel. Bent elbows and holding your opposite elbows or making fists together are a central nervous system trigger that causes your back muscles to open. You’ll feel it after just a few breaths!
12. Rotating Shoulder/Neck stretching - In a standing position at the top of your mat and bringing your fingertips to your right shoulder, begin to rotate your elbow in wide circles clockwise and counter clockwise. Raise your left arm up alongside your left ear towards the ceiling and after turning your palm to the back plane of the body, take your arm back and lay it on your lower back near your waistline with your palm facing out. Release your right fingertips from your shoulder and clasp your left hand with your right hand on the right side of your waistline. Inhale nice and straight with your spine growing long, and then take your right ear towards your right shoulder. This stretches the left side of your neck. Now, do the opposite side starting with your fingertips on your left shoulder as you rotate your left elbow in a circling motion, then for the neck stretch bringing your right arm alongside your right ear and back behind your waist. Clasp the right hand with your left and bring your left ear towards your right shoulder. The neck is known as the bridge between the heart and the mind, and it is how we get the messages back and forth between the two areas in yoga.
(You can incorporate several Sun Salutations A into this section of your practice at this time. The directions for Surya Namaskar A are listed in an earlier post on this blog page.)
13. Standing Pigeon as a balancing pose - Standing in Mountain Pose, lift all ten toes as you lift the arches of your feet, your knee caps, your chest, your head and stand tall. Bring all of your weight into your right foot and lightly lower your right toes to the ground. Bending your left knee and keeping your toes lifted, you can just raise your left knee towards your chest. To begin your balancing postures, you may choose to stay here and find a quieting stillness before you move on and can even take your left hand to your left knee to open your hip as you guide the left knee to the side. Before you set your foot back down, always come back to the center before releasing. (Remember that all balancing poses are based on a steady gaze at a point in front of you that is still, a calm mind, and a constant inhalation and exhalation. Never hold your breath!) Then as preparation for standing pigeon, do the second side “easy side.” (:
Standing Pigeon is a modification of a standing lotus tree type pose. If you are ever in a power yoga class, you can opt for it instead of the more difficult Arda Baddha Padmottanasana. In Tadasana or Mountain Pose once again, bring all of your weight into your right foot, lower your right toes without gripping the floor or mat, and lift your left knee once again. Turn your left knee out to the side and hold that leg under the shin with both hands (almost as if you were cradling it). After a calming breath, slip your left ankle down so it is on your right thigh just above the right knee. Opening out the left knee to the side as you press your ankle into the right thigh, exhale and sit back into the pose as if you were coming into Utkatasana or Chair Posture. Your bottom reaches to the back as you place your weight into your heels almost like sitting in an imaginary chair. Inhale reach your arms up towards the ceiling bringing your shoulders over your hips, and hips over your ankles. Keep your inner thighs parallel to one another and reach your tail bone down tucking it under while pulling your belly button into your spine. To come out of the pose, inhale standing back up and uncrossing your ankle, then bring your knee back to center and release to the floor. Do the second side always. If we only do the side that is easiest, we are unbalanced and can actually make the weaker side even weaker!
14. Marichyasana III (Sage’s Twist) - Sit back down on the floor by doing a Sun Salutation or simply coming to the floor in Dandanasa (Staff Pose), then bend your right knee and put the foot on the floor, with the heel as close to the right sitting bone as possible. Keep the left leg strong and rotated slightly inward; ground the head of the thigh bone into the floor. Press the back of the left heel and the pull the toes towards your shin. Grounding the straight-leg thigh and bent-knee foot will help you lengthen your spine, which is always the first prerequisite of a successful twist. With an exhalation, rotate your torso to the right and wrap your left arm around the right thigh. Hold the outer thigh with your left hand, then pull the thigh up as you release the right hip toward the floor. Press your right fingertips onto the floor just behind your pelvis to lift the torso slightly up and forward. Remember you can use a block behind you to place your hand on as an assist. Continue lengthening the spine with each inhalation, and twist a little more with each exhalation. Hug the thigh to your belly with you’re your left arm or hook your left arm on the outside of your right thigh, then lean back against your shoulder blades into sitting up nice and tall. Gently turn your head to the right to complete the twist in your cervical spine. Then, do the other side. This accomplishes the following: it massages abdominal organs, including the liver and kidneys, stretches the shoulders, stimulates the brain, relieves mild backache and hip pain, and strengthens and stretches the spine. Twists are very beneficial!
15. Ardha Matseyandrasana (Half Lord of Fish Pose) - Sitting up straight and tall on your sits bones or on a thinly folded blanket in Dandasana, bend your left knee and cross it over your right side, planting the left foot on the floor outside of your right thigh. You can keep your right leg extended or you can bring it towards your left hip in a type of wrapping position; however, make sure you are grounded by sitting on your bottom and not on your ankle. Inhale to lengthen the spine as your raise your arms up by your ears, and as you exhale, wrap your right arm around your left knee or hook your right elbow on the outside of your left thigh. Your left hand is on the floor behind you just behind your sacrum (triangular part of your pelvis just below your spine) or can be on a block. Inhale again before you twist to help lengthen your spine before you exhale beginning the twist. Go slowly and feel how the twist begins deep inside you and starts at your lower spine moving up your back. Turn your neck or cervical spine last of all. Then, do the other side. (: Return back to your neutral sitting position.
16. Savasana (Final Relaxation Pose) - In Savasana it's essential that the body be placed in a neutral position. Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms. Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone, then return the pelvis to the floor. Inhale and slowly extend the right leg, then the left, pushing through the heels. Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally. Narrow the front pelvis and soften (but don't flatten) the lower back. You may choose to use a rolled up blanket (like a burrito) under your knees. Then release the arms to the floor, angled evenly relative to the mid-line of torso. Turn the arms outward and stretch them away from the space between the shoulder blades. Rest the backs of the hands on the floor as close as you comfortably can to the index finger knuckles. Make sure the shoulder blades are resting evenly on the floor. Release all tension as you relax your jaw line, soften the root of the tongue, the wings of the nose, and the skin of the forehead, especially around the bridge of the nose between the eyebrows. Let the eyes sink to the back of the head, then turn them downward to gaze at the heart. Release your worries and wrinkles out of your face, neck, and head. Remain in this pose for at least five minutes. Take even longer if you have the opportunity. To exit, first roll gently with an exhalation onto the right side. Take 2 or 3 breaths. With another exhalation press your left hand against the floor and lift rolling up to a seated position. Sit quietly in Sukasana or Easy Seated Pose for a few breaths. Namaste’!
　
　
　
　
　
　
　
　
　
　
　
　
　
　
　
　

Schedule of yoga classes for week of August 3 - 9, 2009

Welcome to Tranquility Yoga Studio! Here is our schedule for the week of August 3 - 9, 2009.
Monday, August 3
6:00 - 7:15 p.m. Adult Vinyasa class (focus is on neck, shoulders, and arm flexibility and strength) at Tranquility Yoga Studio *

Tuesday, August 4
9:45 - 10:45 a.m. Subbing for Jenn Latham's Gentle Yoga class at Thornton YMCA in Tulsa

Wednesday, August 5
12:00 - 1:00 p.m. Intro to Astanga class at Thornton YMCA
6:45 - 7:50 p.m. Power Yoga at All American Fitness in Owasso

Thursday, August 6
9:45 - 10:45 a.m. Subbing for Jenn Latham's Gentle Yoga class at Thornton YMCA
6:00 - 7:15 p.m. Adult Vinyasa class (emphasis on balancing) at Tranquility Yoga Studio in Owasso/Collinsville *

Friday, August 7
9:30 - 10:30 a.m. Subbing for Ruth Anderson's class of Power Yoga at Thornton YMCA
5:15 - 6:20 p.m. Astanga Yoga class at All American in Owasso

Saturday, August 8
9:00 - 10:15 a.m. Vinyasa Flow class at Thornton YMCA
10:30 - 11:30 a.m. Beginner's Yoga class at Thornton YMCA

Tranquility Yoga Studio is in the German Corner area between Owasso and Collinsville. Take Highway 169 or Highway 75 and exit on 116th Street North. You will find us between Garnett and 97th Street behind the Jehovah's Witness Church. We live on a dead-end street two houses down on the west or left side of the street. Our house is white brick with slate blue siding. You will see the Tranquility Yoga sign on the fence that encompasses the yard. Our classes are $45.00 per month for 9 classes or $10.00 for a drop-in.

You can e-mail me at tranquilityyogastudio@gmail.com for more information! We would love to have you as part of our community of yogis and yoginis. At DFEST I read a T-shirt that said "Namaste', Ya'll!" What a great way to greet or end our posting for today. It means "the light in me salutes or honors the light in you!" It is a greeting said at the beginning and/or end of yoga class and is a way of honoring one another. "Ya'll," of course, is just Oklahoma slang and indicates that everyone is welcome!

So, "Namaste', Ya'll!"

Recommending Boomer Yoga by Beryl Bender Birch

Here is a recommendation for a great book that you might consider reading! I just finished it and found it to be very thought provoking!
As an AARP member and Registered Yoga Teacher through Yoga Alliance, I would like to recommend the book Boomer Yoga by Beryl Bender Birch. This book is an excellent adaptation for people over 50 of the athletic yoga practice called Astanga Yoga. Mrs. Birch modifies the poses to enable men and women of all ages and body types to enjoy yoga therapy. Teaching yoga has truly revolutionized my own life, and I believe that it will change the members associated with your organization.
Boomer Yoga also delves into the whole teaching of yoga of which asanas or yoga postures are only a part. Pranayama or breathing techniques are discussed, yamas (moral practices) and niyamas (observances) are brought into focus, and most importantly, the teaching on learning to withdraw your senses, concentrate, and live in the present moment. These areas of yoga are not often taught in many yoga books, but they are so vital to us as human beings in an ever-changing world.
Beryl says, "The message from the Universe seems to be: spend less, quiet down, find contentment in simple things, and meditate more." This is truth for our generation as we are learning through our nation's economy, war involvement, and state of crisis to find peace and truth by living in the present moment and by letting go of the attachments we have made to the status quo of living at a level beyond ourselves. I believe the fifty plus adults will be touched by her message and given the opportunity to find what the Dalai Lama considers to be our goal - happiness.

Ujjayi Breath - What's up with it?

Many people who take yoga classes hear the instructor refer to "Ujjayi breathing," and they must wonder what the big deal is with this breath. The Sanskrit word "ujjayi" means "expand into victory," and it is often referred to in English as "victorious breathing." Beryl Bender Birch says in her new book, Boomer Yoga, "This is hands-down an incredible and powerfully therapeutic technique that everyone in the world should learn."




Inhaling and exhaling through your nose is standard for yoga practice. However, as you incorporate "Ujjayi" breath, one restricts the back of the throat just above the vocal cords on the inhale and exhale. This makes an audible sound for both the practitioner and the people practicing yoga close to him or her. I often refer to it as making a "so" sound on the inhalation and a "hum" sound on the exhalation.




Breathing this way sounds somewhat like what I consider to be a Darth-Vader kind of breath. It creates a rhythm in your breath which encourages you to concentrate on your inhale and exhale. Heat is created within your body along with this "dharana" or type of concentration. I believe that it helps to calm my mind because I am concentrating so much on my breath. By keeping it in rhythm, I do not have time to think about all the other things that my mind wants to jump back and forth with such as, to - do lists, yesterday's happenings, or tomorrow's agenda.




"Ujjayi" breath can be practiced off the yoga mat as well as while you do postures in class or at home. One can do it while you are driving to work, sitting quietly in meditation, cleaning up the kitchen, or mowing the yard. However, it is a technique that should always be practiced while doing Sun Salutations. The inhale and exhale of each movement that we use in starting our yoga class will help you withdraw your senses, concentrate on a gazing point, and build the heat necessary to create a sweat in the body. The breath should be continued throughout your workout through the standing postures, seated postures, and closing sequence. When you end your practice with Savasana or Final Relaxation pose, return to a normal quiet breath inhaling and exhaling through the nose.



What's up with "Ujjayi" breath? Prana or life energy is what comes up and is sealed with the lips shut. You will feel revitalized and renewed after your yoga practice. This breath takes concentration, but it is worth it! Don't give up if you do not achieve it the first or second time; it takes some perseverance, but you can do it!

Sun Salutation A and B for Home Practice (modifications provided)

The Sun Salutes are designed to wake up and energize the body and are also a perfect microcosm of the yoga practice as a whole. What is meant by this is that they include almost all the elements of a complete practice: the linking of breath and movement, forward bending and back bending, a bit of strength work, and a mild inversion. Sun Salutations A and B get our breath flowing and warm our joints and spine. Using a steady, smooth breath, we link and enliven our poses into a flow with the benefits of energy, alertness, and increased range of motion to start off our day in the right way! Each breath gets one movement either on the inhalation or the exhalation with the exception of the last Downward Facing Dog which receives five breaths. However, remember you can slow your movements down and take several breaths bringing your attention into the present moment as you stretch and awaken your body. You can also incorporate "Ujjayi Breath" as you restrict the back of the throat (glottis) on the inhale making the sound "so" and exhale making the sound "hum." This helps to create heat in the body and attention to the inhalation and exhalation through the nose with the lips sealed.


Sun Salutation A (5 – 6 times daily) 9 basic poses
· Starting off in “Tadasana” or mountain pose, grounding down through your heels. Your feet are hip width apart or your big toes are touching with your heels slightly apart to bring your outside edges parallel to the sides of the mat.
· Inhale sweeping your arms upward to "Upward Standing Salute" or Urdhva Hastasana - palms touching or hands shoulder width apart.　
· Dive forward, bending your knees until your finger tips touch the ground on either side of your feet in “Uttanasana” or forward fold. Bend your knees to rest your chest on your thighs if you have tight hamstrings. Make sure your hands are resting either on the floor, on your shins, or on a block as an assist.
· Inhale up to a flat back, neutral spine in half forward fold. Hands come up to shins or thighs if touching the floor is not an option.
· Step back with your right foot and then left foot as you come into a full "Plank" position.　 (Always feeling comfortable to drop your knees and pull your chest forward into a modified "Plank.")　 Rotate your inner elbows to the front of the mat, shift forward on　your toes slightly as you exhale down into "Chaturanga Dandasana," hugging your elbows close to your rib cage as your nose comes to hover over your mat.　
· Drop your belly and pull your chest and chin up into a low or high "Cobra," or lift your thighs up off the mat for “Upward Facing Dog.” Elbows are close into your rib cage. Go right into Downward Facing Dog or take this extra step to modify for lower back pain.
· Exhale down as move your hand back alongside your ribcage.　
· Inhale up into "Quadruped" or all fours.　
· Tuck your toes under and rise up into “Downward Facing Dog.” Come up on your toes on the inhale – lifting your hips toward the ceiling, and exhale your heels closer to the mat. Take 5 complete inhalations and exhalations.
· Walk your feet forwards starting off with your right foot until you return to "Forward Fold."　 Inhale halfway to "Ardha Uttanasana - half forward fold" and then exhale down into "Forward Fold" once again.　
· Bending your knees and sweeping your arms as you inhale up into "Upward Standing Salute" palms together at the top. Release your shoulders away from your ears.
· Exhaling down into "Equal Standing" or “Sama Stitihi” position hands in front of your heart.　

Sun Salutation B (following Sun Salute A do 5 - 6 times daily) 17 basic poses
· Sun Salutation B starts off with your feet a little closer than hip width. Big toes come together and your heels are slightly apart in order to make your heels and pinkie toe parallel to the sides of your sticky mat.
· Inhale sweeping your arms upward as you sit back into Utkatasana or Fierce Pose. Some people call it "Chair" pose. You can raise your arms to shoulder height or along side your ears.　 Pause as you put your weight back into your heels and stretch upward/forward with your arms opening up your chest.　 Pull your shoulders away from your ears. I like to raise all ten toes to make sure that my weight is in my heels. Shoulders align over hips, and hips over ankles.
· Dive forward into forward fold hinging at your hips.　 (You can always use "Forward Fold" to nod your head or shake it to release any neck tension.)
· Inhale up to a flat back, neutral spine in half forward fold.　
· Exhale down into Uttanasana or "Forward Fold" again.　
· Step back with your right foot and then left foot as you come into a full "Plank" position.　You can jump back with a light landing into plank, but be careful if you have knee issues. (Always feeling comfortable to drop your knees and pull your chest forward into a modified "Plank.")　 Engage your core by pulling your navel into your spine, shift forward on your toes to make sure your shoulders are over your wrists as you press your heels back towards the back of the mat as you exhale down into "Chaturanga Dandasana," hugging your elbows close to your ribcage as your nose comes to hover over your mat.　
· Drop your belly and pull your chest and chin up into a "Cobra" to modify, or lift your thighs, hips, and belly up off the mat for “Upward Facing Dog” or Urdvha Muka Svanasana. You can always just roll your toes under and lift your hips to move right into "Downward Facing Dog" or Adho Muka Svanasana. If you have lower back issues, go to the extra step of moving into all fours before Down Dog.
· Exhale down as move your hand back alongside your ribcage.　
· Inhale up into "Quadruped" or all fours.　
· Exhale into "Downward Facing Dog" as you spread your fingers widely into a five-pointed star pressing your knuckles down into the mat and stretching out your hamstrings by bending your knees on the inhale and lifting your sits bones towards the ceiling on the exhale as you lower heels to the floor or pedaling your heels downward towards your mat by bending one knee pressing the opposite heel to the mat.　 Take one breath here and move into the next posture or slow your practice down by taking several breaths. Honor your body with your movements adjusting your practice to what you need on this particular day!
· Bring your left foot to the mid-line of your mat as you raise your right foot upwards into a "One legged Dog."　 You can move right up into Warrior I or use this nice stretch to open up your hips.
· Raise it a little higher, then bending your right knee and flexing your right foot as you drop your right foot over your left buttock and gaze underneath your right underarm for a nice stretch.　
· Square your hips to be over your mat as you keep your right knee bent, and then look up towards your hands as you sweep your foot between them.　
· Keeping your right knee bent into a 90 degree angle, turn your left heel down, and inhale up into a "Warrior I" pose.　 Making sure that your hips are turned towards the front of your mat and bringing your arms upwards as you pull your shoulders away from your ears.　 Inhale settling into the pose.　
· On your next exhale bringing your right foot and left foot back into "Plank or Chaturanga Dandasana."　Inhale into "Upward Facing Dog" and then exhale into "Downward Facing Dog." Taking several deep and even breaths as you pedal your heels and press your index finger and thumb knuckles into the mat.　To move more quickly, building heat simply take one breath here and move into the next posture.
· Then, moving your right foot into the mid-line of your body and raising your left leg into a "One-legged Dog."　 Once again sweep your left foot forward into Warrior I or for the extra stretch lifting your left leg a little higher and bending your left knee, flexing your left foot as you drop your left foot over your right hip and gaze underneath your left underarm.　
· Squaring your hips after the stretch and looking forward between your hands, you sweep your left foot forward between your hands.　
· Bending your left knee directly over your left ankle, move your right heel down into a 45 degree angle with your heels in a straight line.　 Press down into your heel and rise up to into "Warrior I" or Virabhadrasana A on the other side.　 Squaring your hips forward as you inhale your arms up into "Crescent" arms or for more sensation, you can bring your palms together, interlace your fingers, as you point your index fingers and thumbs towards the ceiling looking upward.　 Inhaling here as you ground into the pose.　
· Exhale forward into a full or modified "Plank" position and shifting forward, continuing to exhale down into "Chaturanga."　
· Inhale up into low or high cobra; or for more sensation with straight arms and straight legs, raising your quadriceps muscles off the mat gazing upward for "Upwards Facing Dog."　 Press your toenails into the mat as you only touch the mat with the tops of your feet and the bottoms of your hands.　
· Exhale down, moving your hands back towards your ribcage, and then choosing to inhale up into "Quadruped" or continue the exhale by flipping your toes under and sending your hips skywards into "Downward Facing Dog."　 Taking five deep and even breaths.
· Walk your feet forwards starting off with your right foot until you return to "Forward Fold" or Uttanasana　 Inhale halfway to "Ardha Uttanasana - half forward fold" and then exhale down into "Forward Fold" once again.　
· Bending your knees, sitting back on your heels, and sweeping your arms as you inhale up into "Utkatasana" or Chair pose palms together at the top.　
· Exhaling down into "Equal Standing" position hands in front of your heart.　
Once you do it on one side, then change the first foot back to the other side to stay balanced.
Namaste’
Jeanne Doss