CALM - 25 min

Week 1: Kidney + urinary bladder

Week 2: Liver + gallbladder
Week 3: Heart + small intestines
Week 4: Stomach + spleen
Week 5: Lungs + large intestine

Playlist:
Props: Blocks, Mat, Foam Roller
Time: 45 mins

Arrive 8 Supta Introduce theme and weekly focus. Opening heart.

Pose 1 Baddha
Konasana SCRIPT: Begin your practice by finding a comfortable position. If you are
with cactus lying down already, you can stay there. If you are still getting into position
arms (blocks then find your version of Supta Baddha Konasana that makes your body
under knees) feel supported and held. You can gently start to close your eyes [pause]
taking time to settle into this position until it feels just right.

This month's theme is ahimsa. Ahimsa is a fundamental principle in yoga

philosophy, often translated as "non-violence" or "compassion." It's
about cultivating a mindset and actions that prioritize kindness and
gentleness toward oneself and others. In the context of a yoga practice,
ahimsa encourages students to approach their practice with
self-compassion, listening to their bodies without judgment or pushing
beyond their limits.

It also extends beyond the mat, urging individuals to practice empathy,

understanding, and non-harm in their interactions with the world around
them. Ahimsa reminds us that true strength lies in peacefulness and in
our ability to foster harmony within ourselves and our environment.
Throughout this class, let's explore how we can embody ahimsa in our
movements, thoughts, and the way we relate to ourselves and those
around us.

Mantra: Ahimsa guides my heart, cultivating kindness within and around

me.

Pose 2 8 Intro POSE: Melting Heart Pose

3 tenets
(edge, time, SCRIPT:
Surrender) In Yin Yoga, three very simple and effective principles for the yin practice.

The first principle of Yin Yoga is this: every time you come into a pose, go
only to the point where you feel a significant resistance in the body. Don’t
try to go as deeply as possible right away. Give your body a chance to
 open up and invite you to go deeper. After thirty seconds or a minute,
usually the body releases and greater depth is possible

The second principle is stillness. Once we have found the edge, we settle
into the pose. We wait without moving. This is our resolution, our
commitment. No matter what urges arise in the mind, no matter what
sensations arise in the body, we remain still.

There are two exceptions to this advice. First, we move if we experience

pain or if we are struggling to stay in the pose. The second exception is
that we move if the body has opened and is inviting us to go deeper.
Unless one of these two arises, we remain still.

Lastly, when we have arrived at our edge, once we have become still, all
that is left to do is to stay. The yin tissues we are exercising are not elastic
tissues. They do not respond well to constant movement: they are plastic
tissues, which require long-held, reasonable amounts of traction to be
stimulated properly.

It is at this point that we can really enjoy the benefits that Yin has to
offer.

Pose 3 8 Breath POSE: Half Dragonfly

Awareness
SCRIPT:
As you allow your body to rest deeper into this pose, I want you to bring
your awareness to your belly. Notice as it rises when you inhale and
softens as you exhale.

Breath deep into that belly, feel the rib cage rise with that inhale and
gently let it go.

A calm breath is regular and even, slow and deep, natural and unforced.

You may try to extend the breath to four seconds or longer on each
inhalation and exhalation. There may arise natural pauses between the
inhalations and exhalations. In the pauses between the breaths is the
deepest stillness.

Once the breath has become quiet, the deepest stillness arises.
Pose 4 8 Pranayama/b POSE: Reclining Twist (RIGHT and LEFT)
reath related
practice Bring your awareness back to your breath, breathing deep into the belly
and then slowly letting it go. I’d like you to breathe in for the count of 4,
then hold at the top for the count of 4, exhale to the count of 4 and hold
it at the bottom for the count of 4.

Let’s exhale all our air to start…Deep breath in, 2,3,4 and hold
2,3,4…exhale 2,3,4 and hold 2,3,4. Inhale 2,3,4 and hold 2,3,4. Exhale.
Now go at your own pace just silently counting to yourself.

Pose 5 8 Savasana/Pen Take a deep inhale through your nose, feeling your abdomen rise, and
tacle exhale fully, letting go of any tension. Take another deep breath in, filling
your lungs completely, and exhale, releasing any stress or worries.

Now, shift your focus to your body. Starting from your toes, bring your
attention to them, consciously relaxing each toe, letting go of any
tension. Feel a sense of warmth and ease spreading from your toes to
your feet, allowing them to completely relax.

Bring your awareness to your ankles and calves. As you inhale, imagine
breathing in relaxation, and as you exhale, let go of any tightness or
discomfort. Feel the muscles in your lower legs relaxing, becoming heavy
and loose.

Now, bring your attention to your knees and thighs. With each breath,
invite a sense of relaxation into this area, releasing any lingering tension.
Feel your muscles softening and unwinding, allowing your legs to feel
completely at ease.

Shift your focus to your hips and pelvis. Imagine a wave of relaxation
washing over this area, melting away any tightness or holding. Feel a
sense of comfort and release spreading through your lower body.

Moving up to your abdomen and lower back, take a deep breath in,
expanding your belly, and exhale, letting go of any stress stored in this
area. Allow your abdomen to rise and fall naturally with each breath,
feeling a deep sense of relaxation.

Now, bring your awareness to your chest and upper back. Inhale deeply,
filling your lungs, and exhale, releasing any tension in these areas. Feel
your chest rising and falling rhythmically with each breath, promoting a
profound sense of calmness.

Shift your attention to your shoulders. With each exhale, let go of any
tightness or stiffness you might be holding. Feel your shoulders becoming
lighter and more relaxed, allowing them to sink comfortably into the
ground.

Moving down to your arms, relax your upper arms, elbows, forearms, and
wrists. Visualize any remaining tension dissolving away, leaving your arms
feeling completely loose and free.

Finally, bring your awareness to your neck, face, and head. Soften the
muscles in your neck, release any tension in your jaw, and relax your
forehead and scalp. Let go of any furrows or tightness in your facial
muscles, allowing your entire face to be soft and serene.

Take a few moments now to simply rest in this state of deep relaxation.
Feel the entire body embraced by a sense of peace and tranquility.

As we conclude this practice, bring your awareness back to your breath.

Begin to deepen your breath slowly, gradually bringing movement back
into your body. Wiggle your fingers and toes, gently stretch your arms
and legs, and when you're ready, slowly open your eyes.

Take a moment to notice how your body feels now, carrying this
relaxation with you into the rest of your day. Remember, you can return
to this feeling of calmness and relaxation at any time.