Before we start... Sun I’d like to personally welcome you to the updated Practical Yoga Rituals. Space Rebranded from Living Yoga Everyday (which is now the subtitle for this mini course), it has the look and feel that will appear in all our mini Air courses. This downloadable Ebook, also a new feature, is yours to keep and refer to whenever you need to; as well as your videos. Fire Water Earth Moon Dosha Vinyasa Yoga Program© Copyright @Aileen David | Mad Yogi All rights reserved
Welcome to the Sun Mad Yogi Mini Course Space Practical Yoga Rituals Air LIVING YOGA EVERYDAY - SIMPLE HABITS TO Fire INTEGRATE YOGA INTO YOUR BUSY LIFE Water Earth Moon Dosha Vinyasa Yoga Program© Copyright @Aileen David | Mad Yogi All rights reserved
Hi beautiful! …and welcome. I’m so excited that you’re here, because I know you need and want yoga. Yoga centres us. It gives us the physical exercise our body needs, the calm our emotions need and the clarity our minds need. And hopefully, when yoga becomes our natural state, we’ll realise that it is our natural state. But to get there, we need to establish a regular practice. Not regimented and dogmatic but integrated as a habit; as a personal ritual.
Why a ritual? Merriam-Webster dictionary defines the word ritual in noun form as : an act or series of acts regularly repeated in a set precise manner [https://www.merriam- webster.com/dictionary/ritual] and gives synonyms of : custom, fashion, habit, habitude, pattern, practice (also practise), second nature, way, wont. The practices you are about to learn are a series of acts regularly repeated in a set precise manner that will create a habit and pattern of living that integrates simple yoga disciplines into your busy life until they are second nature.
Practice Structure Your Practical Yoga practice is divided into three sections {main modules} ➢ Morning • To set yourself up right for the day ➢ Mid-day • To re-set yourself ➢ Evening • To let the day go and give in to rest
Practice Structure Each section comes with these five components or lessons: ➢ Mantra / Affirmations These are a set of 3 statements that set you up for your practices and one of the two practices in this masterclass that I recommend you remember and use as foundations for your practice.
Practice Structure ➢ Short Dosha Vinyasa Yoga Program© (DVY©) Flows Simple & easy to remember short vinyasa/flows you can do: • In bed as soon as you wake up, • At your desk in the office or on a chair at home, and; • Just before you retire in the evening.
Practice Structure ➢ Pranayama / Breathwork • The breathwork is meant to go with your short flow, Meditation, full flow or at any point you need it. They are based on simple shapes - circle, square, rectangle and triangle – with inhalations and exhalations “tracing” the shapes. Shape breathing is a subtle practice you can do whenever you need it to: • Help manage stress, • Invigorate and revitalise you, and • Calm your emotions and clear your mind…even during a stressful day!
Practice Structure ➢ Meditation Preparation • This section gives you the guidance to prepare yourself for meditation. ➢ Guided Meditation • The short, guided meditations for morning, mid-day and evening are designed to prepare, re-set and unburden you, respectively. They also remind us that We are beings of balance and peace. We just need to be reminded of it every now and then.
Practice Pace ➢Let your practice transition naturally through familiarity, to fluency, then into a meditative state. ➢Allow your practices to evolve naturally. The important thing is to get to know each practice to a point where it becomes natural for you to do. ➢Spread out the practices in this mini-course throughout your calendar, alternating Morning (Module 1), Mid-day (Module 2) & Evening (Module 3).
Workshop Room ➢Visit Madyogi.net for your free workshops. ➢The videos and sheets in the Workshop Room are designed to support your home yoga practice and the flows in this mini course. ➢They are free to Mad Yogi tribe members/subscribers.
A word from your Mad Yogi ➢Practice sensibly and responsibly. ➢Always consult your doctor or medical worker for any health concerns. ➢Our aim is to make yoga a practice that accommodates your needs and uniqueness, so stop and rest when you need to.
Enjoy the Mad Yogi Sun Mini Course Space Practical Yoga Rituals Air SIMPLE HABITS TO INTEGRATE YOGA INTO YOUR BUSY LIFE Fire Water Earth Moon Dosha Vinyasa Yoga Program© Copyright @Aileen David | Mad Yogi All rights reserved
Module 1 Sun Waking Up Space When morning breaks, acknowledge the day and Air welcome it! Fire Water Earth Moon Dosha Vinyasa Yoga Program© Copyright @Aileen David | Mad Yogi All rights reserved
Morning Mantras How many times have you woken up dreading the day? Wanting to just curl back under the covers, half forcing and half resenting the start of the day? Sometimes we just play at this, not really meaning it. But sometimes we do it too often and it becomes our reality. How about starting it with a lighter heart? With a sense of excitement for what the day might bring? A sense of adventure. Carpe diem. Seize the day! We live every day; so, let’s live, not just exist. Not just survive. Acknowledge the day. Welcome it.
Morning Mantras I am Awake. I am grateful for this New day. I am Ready for what the day brings.
Pranayama | Breathwork Invigorating and Energising Circular Breath
Do your Morning Short Flow Dosha Vinyasa Yoga Flow along with the video
Short Flow You can do your Short Flow/Vinyasa as soon as you wake and sit up in bed. ➢ Tarasana or Seated Star Pose • Twists • Lateral Flexion ➢ Janu Sirsasana or Head to Knee Pose • Spinal Waves ➢ Pass into your Circular Breathing
Meditation Preparation ➢ Sit up on your bed in a cross-legged position, preferably Sidhasana. ➢ Place one hand on your heart and one on your belly. ➢ Take deep, full breaths, listening to and feeling the air rushing through your nostrils and down your trachea. ➢ Pass into your Circular Breathing
Guided Meditation Start the day by being ready for it; by letting your senses extend out into your family, your tribe, the space you live in, the world you interact with and belong to. We also get ready for the day by welcoming it, instead of dreading or procrastinating from starting it. We ignite within us the will to create the day to how we want to live it and gratitude for the chance to.
Guided Meditation ➢ Focus on your breathing. ➢ Focus on the quiet and stillness of your room. ➢ Then one-by-one, welcome into your senses: The sounds outside your room. The smells of breakfast. The feeling of the house waking up. Imagine the warmth of the sun on your skin, energising and waking you up. Giving you the energy needed for the day. Imagine all this energy concentrating in that intangible place where our will resides and let this energy burn like a furnace. ➢ End with your Morning Affirmations.
Full Flow ➢ After your morning ablutions, roll out your mat and do your Sol Flow 1. The vinyasa / flow has 4 repetitions and is only 30 minutes long. If time is short, do at least 2 rounds. ➢ Face a window; if warm – open the window for natural ventilation. If cold – make sure there’s no cold draft on you. ➢ Once you’re comfortable and familiar with the flow, you’ll be able to do more repetitions.
Do your Solar Flares Dosha Vinyasa Yoga Flow along with the video
Module 2 Sun Living the Day Space It’s our will, not the ego, that Air takes us further. Fire Water Earth Moon Dosha Vinyasa Yoga Program© Copyright @Aileen David | Mad Yogi All rights reserved
Mid-day Mantras As the day progresses, we can easily forget to breathe, to smile, to be compassionate and kind towards others and least of all, to ourselves. But sometimes, all we need is a little bit of time-out, a breather to remind us that peace naturally resides in our spirit. In these times of challenge, there’s one more thing we should remind ourselves of – and it’s that our will, not the ego, that takes us further.
Mid-day Mantras I Live the day. My Will is Strong, my Heart is Open and my Mind is Clear. I am a being of Compassion, kindness and Unconditional Love.
Pranayama | Breathwork Grounding and Quieting Upright Triangular Breath
Pranayama | Breathwork Grounding and Quieting Inverted Triangular Breath
Do your Mid-day Short Flow Dosha Vinyasa Yoga Flow along with the video
Short Flow You can do your Short Flow on your office or dinning chair. ➢ Arm Circles ➢ Twists ➢ Seated Figure 4 ➢ Pass into your Upright or Inverted Triangular Breathing
Short Flow You can do your Short Flow on your office or dinning chair. ➢ Arm Circles ➢ Twists ➢ Seated Figure 4 ➢ Pass into your Upright or Inverted Triangular Breathing
Meditation Preparation If you can find a quiet place to sit in, go ahead. If not, you can still do a short meditation at your desk. Put a timer on, starting at 3 minutes, then gradually increasing to 5 minutes as your practice progresses. Place one hand on your heart and one on your belly. Pass into your Triangular Breathing. Start with a low breath length/count, then lengthen the count when you’re able. If you start struggling with your breath, bring it back to a comfortable and sustainable length/count.
Guided Meditation Gather your senses back in to help you re-set for the rest of the day. Regain control over unsettled feelings and thoughts by gathering your senses back into yourself, realising that stress cannot control you, you just need to be reminded to tap into your ability to call up peace through a moment of stillness.
Guided Meditation ➢ Feel the rhythm of your heartbeat and your breath. Find the natural synchronicity in the rhythm of your body. ➢ Let your senses and awareness gather in from: • The sounds of the street, the traffic, rhythm of the urban environment. • Bring it into your building; the life inside the protective shell of your establishment. • Draw your senses closer, on your floor, area, immediate vicinity. • Then bring your senses home into your own body. On your seat, in your own personal space. • Stay with this for a while, not anticipating the end of the timer. ➢ End with your Mid-day Affirmations.
Full Flow ➢ If you have someplace to do a full-body yoga to re-set yourself, then do 1 Sol Flow plus/or 1 Luna Flow. ➢ Increase the repetitions as your break allows.
Do your Solar Flares or Moon Beams Dosha Vinyasa Yoga Flow along with the videos
Module 3 Sun Winding Down Space When evening comes, unburden the spirit as Air you rest the body. Fire Water Earth Moon Dosha Vinyasa Yoga Program© Copyright @Aileen David | Mad Yogi All rights reserved
Evening Mantras Let me tell you a little ritual we have in my family. Every night during dinner, we ask each other how our day was. We also talk about current events, what’s on the news, something someone said, even plot highs and lows of our favourite shows. This simple, small ritual of my family, apart from strengthening family ties, also helps each of us to relinquish the day. It helps unload what may have caused stress and enriches the good experiences. This process allows both the tangible (the body) and the intangible (heart, mind and spirit) to come to a place of balance and start the resting cycle. At the end of the day, we need to release the spirit as we rest the body.
Evening Mantras I Relinquish the day. I am grateful for the day’s abundance of Love & Kindness. I am a being of Balance & Wholeness.
Pranayama | Breathwork Nurturing and Soothing Rectangular Breath
Pranayama | Breathwork Nurturing and Soothing Square Breath
Do your Evening Short Flow Dosha Vinyasa Yoga Flow along with the video
Short Flow You can do your Short Flow on your bed, just before sleep… ➢ Cow Face Legs ➢ Viparita Kirani / Legs Up The Wall
Meditation Preparation Dim the lights in your bedroom and lie in Savasana on your bed, without your pillow, if you can. Eyes closed, palms are upturned, and the legs are relaxed. Pass into your Square or Rectangular breathing. Start with a low number, then try lengthening the breath. If you start struggling with your breath, bring it back to a comfortable and sustainable length/count.
Guided Meditation Let go of the day. It’s easy for us to hold on to the day’s events and bring them to bed with us. Whether these events are what we would polarise as good or bad, we need to be able to let them go to unburden the spirit when the body enters a state of rest. Letting go allows the spirit and the body to come back together in a state of balance.
Guided Meditation ➢ With every exhalation, feel your body sink into your mattress. • Let the body feel its weight and let this weight represent the activities of the day; its challenges, its stress, its chaos, its responsibilities. ➢ With every inhalation, let your senses float above, separating the material from the spirit, the will. • Let the spirit feel its lightness and let this lightness represent the days’ laughter, kindness, compassion, joy, love.
Guided Meditation ➢ Feel this cycle of weight and lightness, this ebb and flow pass through the body and the spirit. • Then let the consciousness just drift in this ebb and flow, relinquishing labels, words, and judgments. ➢ After a few moments of this, let the breath even-out into a circular breathing, bringing the ebb and flow of the consciousness to meet in the middle, bringing balance back into your being. ➢ End with your Evening Affirmations.
Full Flow ➢ Roll out your mat and do 3 to 5 repetitions of your Luna Flow 1. ➢ The timing of practicing at the end of the day can be tricky. We can still be busy after coming home from work or just preparing the home for the evening. But you can do your Luna Flow 1 anytime in the afternoon or early evening. ➢ It is discouraged to do physical activity after eating because it will disrupt your digestive process, so if you do your Luna Flow 1 after dinner, make sure you have at least 1.5 hours in between. ➢ But not too close to bed time either to avoid being over- stimulated.
Do your Moon Beams Dosha Vinyasa Yoga Flow along with the video
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