Dawn Smith Yoga

Aspects of yoga

• Chakra Sadhana
• Energy Exercises
  Activating your Prana
  Meridian Massage

• 31 ways that Kundalini Yoga heals

• Ease your way into Supta Virasana

• Pranayama & Consciousness

• Also see the Yoga Workshops

Chakra Sadhana

Sadhana means to practice.

Chakras are the spinning wheels of energy connected to the

endocrine glands responsible for hormonal production and smooth functioning of all the organs in our body.

Each Chakra is also said to represent an aspect of human consciousness, forming an energetic intersection between physical bodies and our consciousness. As we remove energy blockages in our Chakras we enhance our perceptions, the functioning of our organs and boost our physical and emotional well-being

The aim of Chakra focused Yoga is to experience:

• Security and stability, positive energy, patience and a sense of community that brings rewarding relationships. Muladhara/Root

• Increased sensitivity, enhanced intuition, adaptability and healthy desires as well as an ability to accept change and to go with the flow. Svadhisthana/Sacral

• A sense of self-worth, confidence and charisma. Manipura/Solar Plexus

• Self-acceptance, trust, compassion and forgiveness. Anahata/Heart

• Inner peace, an ability to easily express creativity. Vishuddhi/Throat

• Non-judgemental attitude. Ajna/Brow

• Deep understanding, and an ability to see the interconnectedness of all forms of life. Sahasrara/Crown

Energy Exercises

Activating your Prana

This exercise to activate pranic flow in the auric field will help to strengthen your body ~ mind complex. It activates prana and stores it in your…

• Hara (Japanese)

• Tan Tien (Chinese)

• Svadistana/Sacral Chakra (Hindu/Yogic)

…a highly significant energy storage area relating to the adrenal glands & metabolism that play a large role in our bodies’ response to stress and its ability to balance the immune system.

1. Standing with your feet shoulder width with your knees soft.

2. Take seven deep breaths to relax and centre your self

3. Bring your hands up in front of your navel with your palms facing each other about 8 inches (20 cms) apart

4. Visualise that you are holding a ball of sparkling, silver light energy (prana) between them

5. As you inhale slowly, expand the ball by moving your hands away from each other

6. As you exhale slowly bring your hands closer together to concentrate the silver energy. You should start to feel the energy between you hands

7. Do seven inhalations and exhalations in this way, then bring the ball of silver energy close to your navel and ‘push’ it into your body.

8. Now hold your hands against your navel and take seven more deep breaths, feel the expansion and contraction of your abdomen and the energy ball inside you increasing and decreasing in intensity.

9. Finally relax in shavasana for 5 – 10 minutes

Meridian Massage

These Chi Kung movements sweep every meridian in the direction of your energy flow to break through blockages, restore your equilibrium and increase your vitality.

Yin meridians draw energy from the earth up the inside of your legs and arms to your fingertips.

Yang meridians draw energy from the sky through your fingertips to your shoulders, head and body and down the outside of your legs.

GALLBLADDER/yang Tap all over your head with your fingertips and stroke your hair

HEART/yin Brush down inside of each arm from pit to fingertips

SM & LGE INT/yang Brush up the outsides of your arms to your shoulders

LUNG/yin Tap your upper chest

KIDNEYS/yin (front) Run your fingertips down your breastbone

BLADDER/yang (back)

GALLBLADDER/yang Pat your hips

STOMACH/yang Smooth down the outsides of your legs

LIVER & SPLEEN/yin Pass your hands over your feet and brush up the insides of your legs

REPEAT 10 TIMES

31 Ways that Kundalini Yoga heals

1. Balances the glandular system

2. Strengthens the nervous system

3. Balances the sympathetic and parasympathetic autonomic nervous systems

4. Promotes emotional balance

5. Enhances intuition

6. Helps eliminate negative habit patterns

7. Increases self confidence

8. Improves flexibility of the front and back of the spine

9. Improves circulation

10. Stimulates spinal fluids to keep the discs healthy

11. Develops concentration,

12. Reduce headaches

13. Detoxify your digestion system

14. Calms the adrenal glands, relieving stress

15. Reduces anxiety

16. Aids in a good nights’ sleep

17. Harmonize the electromagnetism of your Auric field

18. Creates emotional stability, trust and self confidence

19. Strengthen heart and lungs

20. Develop intuition

21. Helps the resolution of inner conflicts

22. Systematically balances the prana in your chakras, meridian, nadis

23. Release muscular tension.

24. Strengthens abdominals and lower back muscles

25. Combats menstrual irregularities

26. Relieves fatigue

27. Increases energy

28. Develops emotional intelligence & spiritual dexterity

29. Trims the waist and improves the lower digestive tract

30. Releases tension in your neck and shoulders

31. Stretches hamstrings and calves

Ease your way into Supta Virasana

Firstly a word from our sponsors... This is a practice intended for use by experienced Yoga Practitioners, Trainee and Qualified Yoga Teachers and is absolutely not intended for beginners hence there are no instructions on how to do the poses.  

Secondly, just because you are experienced let me caution you to take your time if you're not used to these poses, it's worth the effort or rather less effort is so much more.

Thirdly why not warm up with a few rounds of Surya Namaskar and/or some chilled out Supta Pandangustasanas...

...Oh and just one more thing before you get into it...

...I've enjoyed this practice doing everything on the right leg first then a brief stint in Paschimottanasana before moving onto the left leg. But feel free to do each pose separately. It's your yoga, your practice. Do your thing.

1) Take your time and ease into Bhekhasana. Give your Quadriceps time to release. If you have reasonable mobility in your shoulders you can ease the Pectoralis Major(s) outwards and bend your elbows so that your hands rest comfortably on top of your feet. Rest passively in the pose for awhile. If you've got the time and the inclination do one leg at a time and rest your forehead down on your forearm.

2) In the Kneeling Lunge Pose make sure you press your front big toe firmly into the ground, spread the ball of the foot wide until your little toe bone (navicular) is also active. Move your tail bone down, heart up and with your hands resting happily on your hips. Again open your pecs and draw your scapulars inwards and downwards...stay a while

3) Please, I beg of you! Make sure you get a full external rotation of your femur when easing into Ardha Baddha Padma Paschimottanasana ...this will preserve your Lateral Collateral Ligaments. Get comfortable...stay a while

4) Triangmukhaikapada Paschimottanasana is great for building strong arches, reversing flat feet and easing the pain of Plantar Faciaitis. Again take care of your knees, have the rotation happen at the hip joint for happy Medial Collateral Ligaments. Bring the knees as close to the midline as comfortably possible and you're in...stay awhile

5) From Triangmukhai'...Krounchasana is the next logical move, so up you go. Bend the knee, lift your Lumbar and Kidney area up. Now don't just push your leg away but open your toes wide which will draw your shin bone and patella up which will keep your knee in good alignment. Keep the lift in your lumbar, look up over your toes and yes you've got it now ...stay a while

6) So here's the next step. Probably not so logical and by now you might be really looking forward to straightening that right leg out but hang in there (unless you can't) it'll be worth it. Bharadvajasana ~ a deliciously meditative twist. If you really soften your right hip joint and sit as evenly as you can over your pelvis it's a mini meditation ...stay a while

7) Ahhhh Heaven right here on Earth - Paschimottanasana. Internally rotate your thighs and carry the spiralling on right down and out through your inner heels ...stay a while

8) ...and now you're ready to ease your way gently back and rest in Supta Virasana.

Just a couple of tips. Remember to bring your knees to the midline, spread out your toes and definitely tuck your tail bone under. That's a posterior rotation of the pelvis for my fellow anatomy geeks.

Namaste Beloveds ~ Enjoy
 

Pranayama & Consciousness

Prana is the life force that animates your body.

Consciousness is delivered throughout your body via your circulatory system.

The Pranic body is the link between your physical body and your mind. 

If pranayama is practiced when the breath is flowing equally through both nostrils your brain will remain quietly unaffected by the filters of the left and right hemispheres of perception bringing your mind to a state of stillness (void ~ shoonya/shunia)

In this state your mind will not run here and there chasing each thought, constructing for itself a character with a story and parts to play.

In shunia your mind is steady/sattvic and you will experience an awareness of consciousness.

To quieten the 'movements of mind', touch the tip of your index finger to the tip of your thumb, this is Gyan Mudra

Gyan Mudra will steady you in asana that you may experience your Highest Self without the limitations of your physicality

Mudras are hand postures that give you access to the higher aspects of your existence that you may be free from the negative impulses of your lower chakras 

While asanas are body Mudras, the physical expression of yoga, Mudras are hand asanas that give you direct access to the true essence of yoga

Asanas can take years to perfect to the point that your whole body is quiet enough to experience your Higher Self.

Mudras bypass the chatter of your mind and it's perception of limitations bringing you quietly to a place of deep abiding peace.

In Padmasana, Siddhasana or Sukhasana settle your body, scan for and release tensions that may distract you from your practice

Sit quietly for a few deep and conscious breaths

Rest your left hand on your left knee in Gyan Mudra. Your right hand in Vishnu Mudra regulates the movement of air through your nostrils

Begin the cycle by closing your right nostril and inhale through your left nostril, close your left nostril and exhale through your right nostril, inhale again through your right nostril, and exhaling through your left nostril ends one cycle

Tips for the journey:

• Keep your spine erect

• Breath fully into the side and back of yourself

• Do not turn your head to the right, rather bring your arm in closer to your body

• Do not distort your nose while blocking the nostrils

• Keep your jaw, cheeks and eyes soft 

• Relax your feet, knees, hips and thighs

• Keep your awareness on the flow of your breath as it moves in your body

• Follow each breath with full attention

On-going Special Offer 3 Classes for only £10

Karuna Yoga, Chi Wellness or Kundalini Yoga

Better still ~ try one of each!!!

For new participants only: Call/Text or Email to book up your classes