REDUCE TENSION AND FIND FORGIVENESS
7 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
REDUCE TENSION AND FIND FORGIVENESS
WAVE ONE
BREATHE INTO SIDES OF ♥
SUN SALUTATIONS AND STANDING POSES
jump/ switch
space + patience
SOFTEN
ॐ
UPPER BODY = WHERE WE MAKE
CONNECT feet
2x STAY CLOSE TO THE EARTH stay close to yourself
GET SENSITIVE without slowing the speed
jump/ switch
WE CAN CHANGE THE WAY WE SEE EVERYBODY IN OUR LIVES, and the way they see us
SMILING we are so lucky to be practicing yoga
WAVE TWO HIP AND SHOULDER OPENERS NOTICE THE PACE and the ease in your body
GROW TALLER through inner legs
SLOW EVERYTHING DOWN space between thoughts ONEMINUTE HOLD
ONEMINUTE HOLD
Water Breath BREATHING no thinking
ONEMINUTE HOLD
WAVE THREE
UPPER BODY SOFT foundation is clear
INVERSIONS AND BACKBENDS KEEP THIS EMPTY SWEET VOID between your thoughts
LEGS ARE LIKE
jump/ switch
STAY CLOSE, CONNECTED, AND SUPPORTIVE of yourself
lightning bolts
NOTICE THE BASELINE OF HEALING AND SOFTNESS always present
31 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
SANKALPA
I FEEL STRONGLY THAT ALL THOSE WHO ARE THINKING IN TERMS OF THE NEW HARMONY SHOULD KNOW AND RECOGNIZE EACH OTHER, AT LEAST BY NAME AND PERSONALLY IF POSSIBLE. THEIR COMMON RECOGNITION OF EACH OTHER AND OF A GREAT PLAN FAR ABOVE THEM ALL MAKES A POSITIVE FIELD OF FORCE IN WHICH MANY THINGS ARE POSSIBLE. —RODNEY COLLIN
32 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
FROM DEFENSES TO SOFTNESS
33 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
TALKING POINTS
STAY CLOSE TO YOURSELF.
34 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
REVERENCE IS A FORM OF LISTENING.
35 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
TALKING POINTS
USE YOUR BEAUTY TO SERVE OTHERS IN FINDING THEIR OWN BEAUTY.
36 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
AIM:
WAVE ONE
WAVE TWO
WAVE THREE
37 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
AWAKENING
THE LAW OF MAINTENANCE:
WHAT GOES UNFED WEAKENS, WHAT YOU FEED GROWS STRONGER. —RED HAWK
38 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
45 ART OF ATTENTION LET GO OF BLAME
LET GO OF BLAME SNAPSHOT Can you be there for yourself?
OPEN solar plexus
WAVE ONE
SUN SALUTATION
STANDING POSES AND SUN SALUTATIONS SNAPSHOT Are you present right now?
top of the mat
jump to seated
TWIST L/R
ॐ
feet together
SNAPSHOT Can you be more sweet?
use prop if rounded back
SNAPSHOT Can you feel more resonance?
Virasana options
TWIST L/R
OPTION 2 seat on floor
knees to one side, gaze to the other side
WAVE TWO RESTORATIVE HEART AND THIGH OPENERS
PALMS FACING UP seat on the floor
ACTIVATE. RELEASE facial muscles
OPTION 1 seat on prop
OPTION 3 fully reclined, seat on floor
gaze L/R
SOLES OF FEET pressing into one another
Savasana options OPTION 2 sit bones on the floor
WAVE THREE RESTORATIVE INVERSIONS
CHILD’S POSE prop to navel
DOWN DOG head resting on prop
PROP UNDER SACRUM seat against wall
OPTION 1 shoulders on the floor
OPTION 3 sit bones on the floor
SNAPSHOT Take a full impression of your entire being
73 ART OF ATTENTION LET GO OF BLAME
SANKALPA
THERE IS NOBODY TO
BLAME. NOTHING TO FEAR. NOWHERE TO HIDE. NO SECRET TO KEEP. THERE IS ONE
LOVE. ONE LIGHT. ONE HEART. ONE BODY. ONE PRIVILEGE. ONE SOURCE. ONE FAMILY.
74 ART OF ATTENTION LET GO OF BLAME
OBSERVE RATHER THAN FIX.
75 ART OF ATTENTION LET GO OF BLAME
NEVER DRAMAT THE UNKNOW
76 ART OF ATTENTION LET GO OF BLAME
TRY TO ATIZE
OWN.
THE SOURCE OF OUR INSPIRATION IS FROM A PLACE WHERE THERE IS NO RELIGION, ONLY TRUTH. —RODNEY COLLIN
77 ART OF ATTENTION LET GO OF BLAME
TALKING POINTS
SO LET US STOP ENTIRELY BLAMING OTHERS FOR A BAD WORLD. LET US BEGIN TO RECOGNIZE THAT THIS BAD WORLD EXISTS, PRIMARILY, ONLY IN OUR OWN CRANIUM; THAT OUTSIDE WE ACTUALLY LIVE IN A UNIVERSE UNFOLDING IN JUSTICE, A PLACE IN WHICH HUMAN SOULS AND OTHER FORMS OF LIFE ARE LEARNING BY EXPERIENCE TO LIVE WELL. —MANLY HALL
QUIET, HEALING, RECEPTIVE, LISTENING
78 ART OF ATTENTION LET GO OF BLAME
AIM:
WAVE ONE
WAVE TWO
WAVE THREE
79 ART OF ATTENTION LET GO OF BLAME
AWAKENING
80 ART OF ATTENTION LET GO OF BLAME
UNITY :
A DEFINITION OF
I NEED FIRST TO SEE HOW I AM NOT A VESSEL, AND BECOME ONE, AGAIN AND AGAIN.
99 ART OF ATTENTION BREATHE AND FIND STILLNESS
SANKALPA
100 ART OF ATTENTION BREATHE AND FIND STILLNESS
THE CORE OF YOGA PRACTICE WORKS WITH WHAT’S ALREADY PRESENT TO IDENTIFY OBSTRUCTIONS TO THE BREATHING AND THE FUNCTION OF THE MIND. —LESLIE KAMINOFF
101 ART OF ATTENTION BREATHE AND FIND STILLNESS
102 ART OF ATTENTION BREATHE AND FIND STILLNESS
WE ARE NOT CHANGING WHAT HAPPENED—
WE ARE CHANGING THE WAY IT LIVES IN US.
103 ART OF ATTENTION BREATHE AND FIND STILLNESS
AWAKENING
WHAT I NEED FOR HEALING IS ALREADY PRESENT IN MY SYSTEM. —LESLIE KAMINOFF
104 ART OF ATTENTION BREATHE AND FIND STILLNESS
SHOULDER ALIGNMENT
1 Lengthen both sides of your body.
2 Bring the heads of your arm bones back.
EXPLORE YOUR HIGHEST POSSIBILITIES
3 Gently press the bottom tips of your shoulder blades into the back of your heart.
4 Energetically turn your forearms in and your upper arms out.
WAVE ONE SUN SALUTATIONS AND HEART-OPENING TWISTS
BRING YOUR AWARENESS to that space
5 Expand that entire form from the inside out.
FILL YOURSELF with space
DOWNWARD-FACING DOG with bent knees REVERSE WARRIOR EXHALE opening INHALE rounding
MAKE SPACE, SEE REACTIVITY transmute it
WAVE TWO INVERSIONS, SEATED HIP OPENERS, AND TWISTS
CHILD’S POSE EXTEND WILLINGNESS in all you do almost a backbend
WARRIOR I
THERE MUST BE AN OPENING WITHIN YOUR BODY TO LEAD TO AN OPENING IN YOUR MIND. This is the promise of the practice HALF VIRASANA HALF TWIST
WAVE THREE
ANY SITUATION hold it in front of you
ARM BALANCES AND SPINE OPENERS
IF WE HAVE A LONGING FOR THE TRUTH, THE MOMENT WE SEE IT, we have a longing to serve it
SERVING your family, friends, work
145 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
SANKALPA
TO BE A LIGHT TO ONESELF IS THE LIGHT OF ALL OTHERS. —J. KRISHNAMURTI
146 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
S P A C I O U S N E S S
147 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
TALKING POINTS
IT’S A MATTER OF INNER ATTITUDE, AND THE MERCILESS DISCERNMENT OF WHAT MOTIVATES US . . . —R.A. SCHWALLER DE LUBICZ
148 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
IT IS NOT NECESSARY TO KEEP ONE’S MIND COMPLETELY FREE OF THOUGHTS AND CONDITIONS IN ORDER TO HEAL. WHAT IS NECESSARY . . . IS TO SLOW DOWN THE INTERNAL DIALOGUE . . . THIS WILL BE ENOUGH TO PRODUCE A SPACE IN WHICH WE CAN REMAIN ALERT. —GURU DEV SINGH
149 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
TALKING POINTS
THE GREATEST HIGH ON EARTH IS BEING ABLE TO TRUST YOURSELF. —LAUREN ZANDER
YOU ARE ALWAYS HOME.
150 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
AIM:
WAVE ONE
WAVE TWO
WAVE THREE
151 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
AWAKENING
YOUR HEART WORKS FOR YOU. BUT DO YOU WORK FOR YOUR HEART? —YOGI BHAJAN
152 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
WE SHOULD NEVER ALLOW FEARS OR THE EXPECTATIONS OF OTHERS TO SET THE FRONTIERS OF OUR DESTINY. —ANAM CARA
160 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
LET YOUR LIFE REFLECT YOUR PRACTICE
WAVE ONE HIP OPENERS AND INVERSIONS
VINYASA EXPAND STRONGLY vs.
PULSATION 2
CONSISTENT
E M ANATI ON 1
VINYASA
EMAN AT ION 2 PULSATION 1
WAVE TWO INVERSIONS, SEATED HIP OPENERS, AND TWISTS
PULSATION 4
PULSATION 3
EMA N ATION 3
WAVE THREE ARM BALANCES AND SPINE OPENERS
203 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
SANKALPA
THE IMPORTANT THING IS WHAT WE DO DURING AN ACTIVE NEGATIVE STATE, NOT JUST WHEN WE ARE READING AND CONTEMPLATING SPIRITUAL BOOKS OR LISTENING TO A DHARMA TALK. —PETER RHODES
204 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
YOUR ONLY STARTING POINT:
A CONSTANT, ATTENTIVE CALM.
205 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
TALKING POINTS
SPIRITUAL WORK IS THE TRAINING OF THE MIND SO THAT IT CAN REACH WITHIN AND BEYOND OUR CHEMISTRY TO BRING ABOUT THE SITUATION THAT WE WANT. —RUDI
206 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
WE MAKE A MISTAKE WHEN WE WAIT FOR HEAVEN, WAIT FOR ENLIGHTENMENT, WAIT FOR CHANGE. IT IS NOT GOING TO HAPPEN IN THE FUTURE. IT IS HAPPENING. IT IS WITHIN OUR EXPERIENCE. NOW IS THE TIME. —PETER RHODES
207 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
TALKING POINTS
WE ARE SO CONDITIONED TO BELIEVE THAT WHEN WE SEE A PROBLEM WE MUST IMMEDIATELY FIX IT, THAT ONE OF THE MOST DIFFICULT THINGS TO DO IN THIS WORK IS TO OBSERVE WITHOUT INTERFERENCE, NEITHER JUDGING NOR CHANGING WHAT IS OBSERVED. LAY DOWN YOUR SWORD AND CEASE FIGHTING, WEARY TRAVELER. TO FIGHT IS A TRAP. —RED HAWK
YOU ARE ALWAYS HOME.
208 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
AIM:
WAVE ONE
WAVE TWO
WAVE THREE
209 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
AWAKENING
THE MORE INNER WORK IS DEEPENED, THE WIDER EXTERNAL WORK SHOULD BECOME, AND THE MORE EXTERNAL WORK WIDENS, THE DEEPER INTERNAL WORK SHOULD BECOME. —RODNEY COLLIN
210 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
HEALING IS THE REMEMBRANCE OF YOUR WHOLENESS. —DEEPAK CHOPRA
214 ART OF ATTENTION
REDUCE TENSION & FIND FORGIVENESS CHAPTER ONE POSE SEQUENCE
TADASANA MOUNTAIN POSE 2x
UTKATASANA | CHAIR to UTTANASANA STANDING FORWARD FOLD WITH HANDS INTERLACED
SURYA NAMASKARA A SUN SALUTATION UTKATASANA | CHAIR VIRABHADRASANA II WARRIOR II
ONE MIN HOLD
VRKSASANA HANDSTAND
UTTHITA PARSVAKONASANA SIDE ANGLE
PARIVRITTA ANJANEYASANA HIGH LUNGE TWIST
UTTHITA TRIKONASANA TRIANGLE
BAKASANA | CROW
ASHVA SANCHALANASANA GALLOPING HORSE
ONE-MIN HOLD
ADHO MUKHA SVANASANA DOWNWARD-FACING DOG UTTANASANA STANDING FORWARD FOLD to HANUMANASANA SPLITS URDHVA PRASARITA EKA PADASANA STANDING SPLITS to ADHO MUKHA SVANASANA DOWNWARD-FACING DOG PARIVRITTA ANJANEYASANA WITH ANJALI MUDRA | HIGH LUNGE TWIST WITH HANDS TO HEART
ADHO MUKHA SVANASANA DOWNWARD-FACING DOG
SECOND TIME: HANUMANASANA SPLITS
ONE-MIN HOLD
ADHO MUKHA SVANASANA DOWNWARD-FACING DOG DOWNWARD-FACING DOG > PLANK POSE > UPWARD-FACING DOG > COBRA > LOCUST DHANURASANA UPWARD BOW SUPTA TADASANA RECLINED MOUNTAIN URDHVA DHANURASANA FULL WHEEL SUPTA PADANGUSTHASANA RECLINED LEG STRETCH SAVASANA | CORPSE
215 ART OF ATTENTION
LET GO OF BLAME CHAPTER TWO POSE SEQUENCE
TWIST L/R SNAPSHOT Can you feel more resonance?
URDHVA BADDHA HASTASANA | UPWARD BOUND HAND POSE feet together
TWIST L/R
SNAPSHOT Are you present right now?
PRASARITA PADOTTANASANA WIDE-LEGGED FORWARD BEND BADDHA VIRABHADRASANA HUMBLE WARRIOR
knees to one side, gaze to the other side
JATHARA PARIVARTANASANA SUPINE SPINAL TWIST
Virasana options OPTION 2 seat on floor
VIRASANA | HERO POSE OPTION 3 OPTION 1
fully reclined, seat on floor
seat on prop
SNAPSHOT Can you be there for yourself?
SOLAR PLEXUS gaze L/R
BALASANA CHILD’S POSE
SURYA NAMASKARA A SUN SALUTATION
top of the mat
head resting on prop
RESTORATIVE ADHO MUKHA SVANASANA DOWNWARD-FACING DOG
CHILD’S POSE prop to navel
RESTORATIVE BALASANA CHILD’S POSE
DOWN DOG
jump to seated
PASCHIMOTTANASANA SEATED FORWARD BEND
SNAPSHOT Can you be more sweet?
PURVOTTANASANA UPWARD PLANK POSE
use prop if rounded back
PROP UNDER SACRUM seat against wall
SOLES OF FEET pressing into one another
BADDHA KONASANA BOUND ANGLE
VIPARITA KARANI LEGS UP THE WALL
Savasana options OPTION 2 sit bones on the floor
PALMS FACING UP seat on the floor
ACTIVATE. RELEASE facial muscles
SUPTA BADDHA KONASANA RECLINED BOUND ANGLE
OPTION 1 shoulders on the floor
SAVASANA CORPSE POSE
OPTION 3 sit bones on the floor SNAPSHOT Take a full impression of your entire being
216 ART OF ATTENTION
CHAPTER THREE
BREATHE AND FIND
STILL N E S S
217 ART OF ATTENTION
SHOULDER ALIGNMENT
1 Lengthen both sides of your body.
2 Bring the heads of your arm bones back.
3 Gently press the bottom tips
EXPLORE YOUR HIGHEST POSSIBILITIES
of your shoulder blades into the back of your heart.
4 Energetically turn your forearms in and your upper arms out.
CHAPTER FOUR POSE SEQUENCE
5 Expand that entire form from the inside out.
EXHALE opening
INHALE rounding
CAT/COW POSE ADHO MUKHA SVANASANA DOWNWARD-FACING DOG WITH BENT KNEES
BRING YOUR AWARENESS to that space
EKA PADA RAJAKAPOTASANA ONE-LEGGED KING PIGEON POSE
EXTEND WILLINGNESS in all you do
PARIVRITTA ANJANEYASANA HIGH LUNGE TWIST
UPAVISTHA KONASANA WIDE-LEGGED SEATED FORWARD BEND
UTTHITA TRIKONASANA TRIANGLE
BHARADVAJASANA II HALF SEATED TWIST
VIRABHADRASANA II WARRIOR II to VIPARITA VIRABHADRASANA REVERSE WARRIOR
FILL YOURSELF with space
PARSVA BAKASANA / DVI PADA KOUNDINYASANA SIDE CROW POSE BREAKDOWN
PRASARITA PADOTTANASANA WIDE-LEGGED FORWARD BEND WITH HANDS INTERLACED to TADASANA MOUNTAIN POSE UTTHITA PARSVAKONASANA SIDE ANGLE
JANU SIRSASANA HEAD-TO-KNEE FORWARD BEND
SIDDHASANA / SUKHASANA | SEATED SETU BANDHASANA to URDHVA DHANURASANA BRIDGE to FULL WHEEL ANY SITUATION hold it in front of you
JATHARA PARIVARTANASANA SUPINE SPINAL TWIST
VIRABHADRASANA WARRIOR I RE-ROOT THIGHS
VASISTHASANA VARIATION SIDE PLANK POSE WITH SLIGHT BACKBEND BALASANA CHILD’S POSE
SERVING your family, friends, work
SAVASANA | CORPSE
218 ART OF ATTENTION
LET YOUR LIFE REFLECT YOUR PRACTICE CHAPTER FIVE POSE SEQUENCE
PLANK POSE to DOWNWARD-FACING DOG
PULSATION 1
EKA PADA RAJAKAPOTASANA ONE-LEGGED KING PIGEON POSE
CONSISTENT
E MANAT ION 1
EXPAND STRONGLY vs.
PARIVRITTA UTKATASANA WITH ANJALI MUDRA CHAIR TWIST WITH HANDS TO HEART to PARIVRITTA ANJANEYASANA WITH ANJALI MUDRA HIGH LUNGE TWIST WITH HANDS TO HEART UTTANASANA | STANDING FORWARD FOLD WITH HANDS INTERLACED to TADASANA MOUNTAIN POSE
ANJANEYASANA HIGH LUNGE
VINYASA
TADASANA WITH ANJALI MUDRA | MOUNTAIN POSE WITH HANDS TO HEART ARDHA CHANDRASANA HALF MOON POSE to VIRABHADRASANA II WARRIOR II
PULSATION 2
HALF MOON | WARRIOR II REVERSE WARRIOR SIDE ANGLE POSE PULSATION 4
DHANURASANA UPWARD BOW
URDHVA PRASARITA EKA PADASANA STANDING SPLITS to ANJANEYASANA HIGH LUNGE
ARDHA BHEKASANA HALF FROG POSE SIRSASANA | HEADSTAND
VRKSASANA HANDSTAND VINYASA EMANATION 2
PULSATION 3
EKA PADA RAJAKAPOTASANA ONE-LEGGED KING PIGEON POSE WITH THIGH STRETCH ARDHA CHANDRASANA HALF MOON to VIRABHADRASANA II WARRIOR II to VIPARITA VIRABHADRASANA II REVERSE WARRIOR II to UTTHITA PARSVAKONASANA SIDE ANGLE MALASANA YOGI SQUAT to BAKASANA | CROW
E MA N AT I ON 3
EKA PADA RAJAKAPOTASANA ONE-LEGGED TWISTED PIGEON POSE THREADING THE NEEDLE URDHVA DHANURASANA FULL WHEEL JATHARA PARIVARTANASANA SUPINE SPINAL TWIST SUPTA PADANGUSTHASANA RECLINED LEG STRETCH SAVASANA | CORPSE
REDUCE TENSION AND FIND FORGIVENESS
WAVE ONE
BREATHE INTO SIDES OF ♥
SUN SALUTATIONS AND STANDING POSES
jump/ switch
space + patience
SOFTEN
ॐ
UPPER BODY = WHERE WE MAKE
CONNECT feet
2x STAY CLOSE TO THE EARTH stay close to yourself
GET SENSITIVE without slowing the speed
jump/ switch
WE CAN CHANGE THE WAY WE SEE EVERYBODY IN OUR LIVES, and the way they see us
SMILING we are so lucky to be practicing yoga
WAVE TWO HIP AND SHOULDER OPENERS NOTICE THE PACE and the ease in your body
GROW TALLER through inner legs
SLOW EVERYTHING DOWN space between thoughts ONEMINUTE HOLD
ONEMINUTE HOLD
Water Breath BREATHING no thinking
ONEMINUTE HOLD
WAVE THREE
UPPER BODY SOFT foundation is clear
INVERSIONS AND BACKBENDS KEEP THIS EMPTY SWEET VOID between your thoughts
LEGS ARE LIKE
jump/ switch
STAY CLOSE, CONNECTED, AND SUPPORTIVE of yourself
lightning bolts
NOTICE THE BASELINE OF HEALING AND SOFTNESS always present
31 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
SANKALPA
I FEEL STRONGLY THAT ALL THOSE WHO ARE THINKING IN TERMS OF THE NEW HARMONY SHOULD KNOW AND RECOGNIZE EACH OTHER, AT LEAST BY NAME AND PERSONALLY IF POSSIBLE. THEIR COMMON RECOGNITION OF EACH OTHER AND OF A GREAT PLAN FAR ABOVE THEM ALL MAKES A POSITIVE FIELD OF FORCE IN WHICH MANY THINGS ARE POSSIBLE. —RODNEY COLLIN
32 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
FROM DEFENSES TO SOFTNESS
33 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
TALKING POINTS
STAY CLOSE TO YOURSELF.
34 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
REVERENCE IS A FORM OF LISTENING.
35 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
TALKING POINTS
USE YOUR BEAUTY TO SERVE OTHERS IN FINDING THEIR OWN BEAUTY.
36 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
AIM:
WAVE ONE
WAVE TWO
WAVE THREE
37 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
AWAKENING
THE LAW OF MAINTENANCE:
WHAT GOES UNFED WEAKENS, WHAT YOU FEED GROWS STRONGER. —RED HAWK
38 ART OF ATTENTION REDUCE TENSION & FIND FORGIVENESS
45 ART OF ATTENTION LET GO OF BLAME
LET GO OF BLAME SNAPSHOT Can you be there for yourself?
OPEN solar plexus
WAVE ONE
SUN SALUTATION
STANDING POSES AND SUN SALUTATIONS SNAPSHOT Are you present right now?
top of the mat
jump to seated
TWIST L/R
ॐ
feet together
SNAPSHOT Can you be more sweet?
use prop if rounded back
SNAPSHOT Can you feel more resonance?
Virasana options
TWIST L/R
OPTION 2 seat on floor
knees to one side, gaze to the other side
WAVE TWO RESTORATIVE HEART AND THIGH OPENERS
PALMS FACING UP seat on the floor
ACTIVATE. RELEASE facial muscles
OPTION 1 seat on prop
OPTION 3 fully reclined, seat on floor
gaze L/R
SOLES OF FEET pressing into one another
Savasana options OPTION 2 sit bones on the floor
WAVE THREE RESTORATIVE INVERSIONS
CHILD’S POSE prop to navel
DOWN DOG head resting on prop
PROP UNDER SACRUM seat against wall
OPTION 1 shoulders on the floor
OPTION 3 sit bones on the floor
SNAPSHOT Take a full impression of your entire being
73 ART OF ATTENTION LET GO OF BLAME
SANKALPA
THERE IS NOBODY TO
BLAME. NOTHING TO FEAR. NOWHERE TO HIDE. NO SECRET TO KEEP. THERE IS ONE
LOVE. ONE LIGHT. ONE HEART. ONE BODY. ONE PRIVILEGE. ONE SOURCE. ONE FAMILY.
74 ART OF ATTENTION LET GO OF BLAME
OBSERVE RATHER THAN FIX.
75 ART OF ATTENTION LET GO OF BLAME
NEVER DRAMAT THE UNKNOW
76 ART OF ATTENTION LET GO OF BLAME
TRY TO ATIZE
OWN.
THE SOURCE OF OUR INSPIRATION IS FROM A PLACE WHERE THERE IS NO RELIGION, ONLY TRUTH. —RODNEY COLLIN
77 ART OF ATTENTION LET GO OF BLAME
TALKING POINTS
SO LET US STOP ENTIRELY BLAMING OTHERS FOR A BAD WORLD. LET US BEGIN TO RECOGNIZE THAT THIS BAD WORLD EXISTS, PRIMARILY, ONLY IN OUR OWN CRANIUM; THAT OUTSIDE WE ACTUALLY LIVE IN A UNIVERSE UNFOLDING IN JUSTICE, A PLACE IN WHICH HUMAN SOULS AND OTHER FORMS OF LIFE ARE LEARNING BY EXPERIENCE TO LIVE WELL. —MANLY HALL
QUIET, HEALING, RECEPTIVE, LISTENING
78 ART OF ATTENTION LET GO OF BLAME
AIM:
WAVE ONE
WAVE TWO
WAVE THREE
79 ART OF ATTENTION LET GO OF BLAME
AWAKENING
80 ART OF ATTENTION LET GO OF BLAME
UNITY :
A DEFINITION OF
I NEED FIRST TO SEE HOW I AM NOT A VESSEL, AND BECOME ONE, AGAIN AND AGAIN.
99 ART OF ATTENTION BREATHE AND FIND STILLNESS
SANKALPA
100 ART OF ATTENTION BREATHE AND FIND STILLNESS
THE CORE OF YOGA PRACTICE WORKS WITH WHAT’S ALREADY PRESENT TO IDENTIFY OBSTRUCTIONS TO THE BREATHING AND THE FUNCTION OF THE MIND. —LESLIE KAMINOFF
101 ART OF ATTENTION BREATHE AND FIND STILLNESS
102 ART OF ATTENTION BREATHE AND FIND STILLNESS
WE ARE NOT CHANGING WHAT HAPPENED—
WE ARE CHANGING THE WAY IT LIVES IN US.
103 ART OF ATTENTION BREATHE AND FIND STILLNESS
AWAKENING
WHAT I NEED FOR HEALING IS ALREADY PRESENT IN MY SYSTEM. —LESLIE KAMINOFF
104 ART OF ATTENTION BREATHE AND FIND STILLNESS
SHOULDER ALIGNMENT
1 Lengthen both sides of your body.
2 Bring the heads of your arm bones back.
EXPLORE YOUR HIGHEST POSSIBILITIES
3 Gently press the bottom tips of your shoulder blades into the back of your heart.
4 Energetically turn your forearms in and your upper arms out.
WAVE ONE SUN SALUTATIONS AND HEART-OPENING TWISTS
BRING YOUR AWARENESS to that space
5 Expand that entire form from the inside out.
FILL YOURSELF with space
DOWNWARD-FACING DOG with bent knees REVERSE WARRIOR EXHALE opening INHALE rounding
MAKE SPACE, SEE REACTIVITY transmute it
WAVE TWO INVERSIONS, SEATED HIP OPENERS, AND TWISTS
CHILD’S POSE EXTEND WILLINGNESS in all you do almost a backbend
WARRIOR I
THERE MUST BE AN OPENING WITHIN YOUR BODY TO LEAD TO AN OPENING IN YOUR MIND. This is the promise of the practice HALF VIRASANA HALF TWIST
WAVE THREE
ANY SITUATION hold it in front of you
ARM BALANCES AND SPINE OPENERS
IF WE HAVE A LONGING FOR THE TRUTH, THE MOMENT WE SEE IT, we have a longing to serve it
SERVING your family, friends, work
145 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
SANKALPA
TO BE A LIGHT TO ONESELF IS THE LIGHT OF ALL OTHERS. —J. KRISHNAMURTI
146 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
S P A C I O U S N E S S
147 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
TALKING POINTS
IT’S A MATTER OF INNER ATTITUDE, AND THE MERCILESS DISCERNMENT OF WHAT MOTIVATES US . . . —R.A. SCHWALLER DE LUBICZ
148 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
IT IS NOT NECESSARY TO KEEP ONE’S MIND COMPLETELY FREE OF THOUGHTS AND CONDITIONS IN ORDER TO HEAL. WHAT IS NECESSARY . . . IS TO SLOW DOWN THE INTERNAL DIALOGUE . . . THIS WILL BE ENOUGH TO PRODUCE A SPACE IN WHICH WE CAN REMAIN ALERT. —GURU DEV SINGH
149 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
TALKING POINTS
THE GREATEST HIGH ON EARTH IS BEING ABLE TO TRUST YOURSELF. —LAUREN ZANDER
YOU ARE ALWAYS HOME.
150 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
AIM:
WAVE ONE
WAVE TWO
WAVE THREE
151 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
AWAKENING
YOUR HEART WORKS FOR YOU. BUT DO YOU WORK FOR YOUR HEART? —YOGI BHAJAN
152 ART OF ATTENTION EXPLORE YOUR HIGHEST POSSIBILITIES
WE SHOULD NEVER ALLOW FEARS OR THE EXPECTATIONS OF OTHERS TO SET THE FRONTIERS OF OUR DESTINY. —ANAM CARA
160 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
LET YOUR LIFE REFLECT YOUR PRACTICE
WAVE ONE HIP OPENERS AND INVERSIONS
VINYASA EXPAND STRONGLY vs.
PULSATION 2
CONSISTENT
E M ANATI ON 1
VINYASA
EMAN AT ION 2 PULSATION 1
WAVE TWO INVERSIONS, SEATED HIP OPENERS, AND TWISTS
PULSATION 4
PULSATION 3
EMA N ATION 3
WAVE THREE ARM BALANCES AND SPINE OPENERS
203 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
SANKALPA
THE IMPORTANT THING IS WHAT WE DO DURING AN ACTIVE NEGATIVE STATE, NOT JUST WHEN WE ARE READING AND CONTEMPLATING SPIRITUAL BOOKS OR LISTENING TO A DHARMA TALK. —PETER RHODES
204 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
YOUR ONLY STARTING POINT:
A CONSTANT, ATTENTIVE CALM.
205 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
TALKING POINTS
SPIRITUAL WORK IS THE TRAINING OF THE MIND SO THAT IT CAN REACH WITHIN AND BEYOND OUR CHEMISTRY TO BRING ABOUT THE SITUATION THAT WE WANT. —RUDI
206 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
WE MAKE A MISTAKE WHEN WE WAIT FOR HEAVEN, WAIT FOR ENLIGHTENMENT, WAIT FOR CHANGE. IT IS NOT GOING TO HAPPEN IN THE FUTURE. IT IS HAPPENING. IT IS WITHIN OUR EXPERIENCE. NOW IS THE TIME. —PETER RHODES
207 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
TALKING POINTS
WE ARE SO CONDITIONED TO BELIEVE THAT WHEN WE SEE A PROBLEM WE MUST IMMEDIATELY FIX IT, THAT ONE OF THE MOST DIFFICULT THINGS TO DO IN THIS WORK IS TO OBSERVE WITHOUT INTERFERENCE, NEITHER JUDGING NOR CHANGING WHAT IS OBSERVED. LAY DOWN YOUR SWORD AND CEASE FIGHTING, WEARY TRAVELER. TO FIGHT IS A TRAP. —RED HAWK
YOU ARE ALWAYS HOME.
208 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
AIM:
WAVE ONE
WAVE TWO
WAVE THREE
209 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
AWAKENING
THE MORE INNER WORK IS DEEPENED, THE WIDER EXTERNAL WORK SHOULD BECOME, AND THE MORE EXTERNAL WORK WIDENS, THE DEEPER INTERNAL WORK SHOULD BECOME. —RODNEY COLLIN
210 ART OF ATTENTION LET YOUR LIFE REFLECT YOUR PRACTICE
HEALING IS THE REMEMBRANCE OF YOUR WHOLENESS. —DEEPAK CHOPRA
214 ART OF ATTENTION
REDUCE TENSION & FIND FORGIVENESS CHAPTER ONE POSE SEQUENCE
TADASANA MOUNTAIN POSE 2x
UTKATASANA | CHAIR to UTTANASANA STANDING FORWARD FOLD WITH HANDS INTERLACED
SURYA NAMASKARA A SUN SALUTATION UTKATASANA | CHAIR VIRABHADRASANA II WARRIOR II
ONE MIN HOLD
VRKSASANA HANDSTAND
UTTHITA PARSVAKONASANA SIDE ANGLE
PARIVRITTA ANJANEYASANA HIGH LUNGE TWIST
UTTHITA TRIKONASANA TRIANGLE
BAKASANA | CROW
ASHVA SANCHALANASANA GALLOPING HORSE
ONE-MIN HOLD
ADHO MUKHA SVANASANA DOWNWARD-FACING DOG UTTANASANA STANDING FORWARD FOLD to HANUMANASANA SPLITS URDHVA PRASARITA EKA PADASANA STANDING SPLITS to ADHO MUKHA SVANASANA DOWNWARD-FACING DOG PARIVRITTA ANJANEYASANA WITH ANJALI MUDRA | HIGH LUNGE TWIST WITH HANDS TO HEART
ADHO MUKHA SVANASANA DOWNWARD-FACING DOG
SECOND TIME: HANUMANASANA SPLITS
ONE-MIN HOLD
ADHO MUKHA SVANASANA DOWNWARD-FACING DOG DOWNWARD-FACING DOG > PLANK POSE > UPWARD-FACING DOG > COBRA > LOCUST DHANURASANA UPWARD BOW SUPTA TADASANA RECLINED MOUNTAIN URDHVA DHANURASANA FULL WHEEL SUPTA PADANGUSTHASANA RECLINED LEG STRETCH SAVASANA | CORPSE
215 ART OF ATTENTION
LET GO OF BLAME CHAPTER TWO POSE SEQUENCE
TWIST L/R SNAPSHOT Can you feel more resonance?
URDHVA BADDHA HASTASANA | UPWARD BOUND HAND POSE feet together
TWIST L/R
SNAPSHOT Are you present right now?
PRASARITA PADOTTANASANA WIDE-LEGGED FORWARD BEND BADDHA VIRABHADRASANA HUMBLE WARRIOR
knees to one side, gaze to the other side
JATHARA PARIVARTANASANA SUPINE SPINAL TWIST
Virasana options OPTION 2 seat on floor
VIRASANA | HERO POSE OPTION 3 OPTION 1
fully reclined, seat on floor
seat on prop
SNAPSHOT Can you be there for yourself?
SOLAR PLEXUS gaze L/R
BALASANA CHILD’S POSE
SURYA NAMASKARA A SUN SALUTATION
top of the mat
head resting on prop
RESTORATIVE ADHO MUKHA SVANASANA DOWNWARD-FACING DOG
CHILD’S POSE prop to navel
RESTORATIVE BALASANA CHILD’S POSE
DOWN DOG
jump to seated
PASCHIMOTTANASANA SEATED FORWARD BEND
SNAPSHOT Can you be more sweet?
PURVOTTANASANA UPWARD PLANK POSE
use prop if rounded back
PROP UNDER SACRUM seat against wall
SOLES OF FEET pressing into one another
BADDHA KONASANA BOUND ANGLE
VIPARITA KARANI LEGS UP THE WALL
Savasana options OPTION 2 sit bones on the floor
PALMS FACING UP seat on the floor
ACTIVATE. RELEASE facial muscles
SUPTA BADDHA KONASANA RECLINED BOUND ANGLE
OPTION 1 shoulders on the floor
SAVASANA CORPSE POSE
OPTION 3 sit bones on the floor SNAPSHOT Take a full impression of your entire being
216 ART OF ATTENTION
CHAPTER THREE
BREATHE AND FIND
STILL N E S S
217 ART OF ATTENTION
SHOULDER ALIGNMENT
1 Lengthen both sides of your body.
2 Bring the heads of your arm bones back.
3 Gently press the bottom tips
EXPLORE YOUR HIGHEST POSSIBILITIES
of your shoulder blades into the back of your heart.
4 Energetically turn your forearms in and your upper arms out.
CHAPTER FOUR POSE SEQUENCE
5 Expand that entire form from the inside out.
EXHALE opening
INHALE rounding
CAT/COW POSE ADHO MUKHA SVANASANA DOWNWARD-FACING DOG WITH BENT KNEES
BRING YOUR AWARENESS to that space
EKA PADA RAJAKAPOTASANA ONE-LEGGED KING PIGEON POSE
EXTEND WILLINGNESS in all you do
PARIVRITTA ANJANEYASANA HIGH LUNGE TWIST
UPAVISTHA KONASANA WIDE-LEGGED SEATED FORWARD BEND
UTTHITA TRIKONASANA TRIANGLE
BHARADVAJASANA II HALF SEATED TWIST
VIRABHADRASANA II WARRIOR II to VIPARITA VIRABHADRASANA REVERSE WARRIOR
FILL YOURSELF with space
PARSVA BAKASANA / DVI PADA KOUNDINYASANA SIDE CROW POSE BREAKDOWN
PRASARITA PADOTTANASANA WIDE-LEGGED FORWARD BEND WITH HANDS INTERLACED to TADASANA MOUNTAIN POSE UTTHITA PARSVAKONASANA SIDE ANGLE
JANU SIRSASANA HEAD-TO-KNEE FORWARD BEND
SIDDHASANA / SUKHASANA | SEATED SETU BANDHASANA to URDHVA DHANURASANA BRIDGE to FULL WHEEL ANY SITUATION hold it in front of you
JATHARA PARIVARTANASANA SUPINE SPINAL TWIST
VIRABHADRASANA WARRIOR I RE-ROOT THIGHS
VASISTHASANA VARIATION SIDE PLANK POSE WITH SLIGHT BACKBEND BALASANA CHILD’S POSE
SERVING your family, friends, work
SAVASANA | CORPSE
218 ART OF ATTENTION
LET YOUR LIFE REFLECT YOUR PRACTICE CHAPTER FIVE POSE SEQUENCE
PLANK POSE to DOWNWARD-FACING DOG
PULSATION 1
EKA PADA RAJAKAPOTASANA ONE-LEGGED KING PIGEON POSE
CONSISTENT
E MANAT ION 1
EXPAND STRONGLY vs.
PARIVRITTA UTKATASANA WITH ANJALI MUDRA CHAIR TWIST WITH HANDS TO HEART to PARIVRITTA ANJANEYASANA WITH ANJALI MUDRA HIGH LUNGE TWIST WITH HANDS TO HEART UTTANASANA | STANDING FORWARD FOLD WITH HANDS INTERLACED to TADASANA MOUNTAIN POSE
ANJANEYASANA HIGH LUNGE
VINYASA
TADASANA WITH ANJALI MUDRA | MOUNTAIN POSE WITH HANDS TO HEART ARDHA CHANDRASANA HALF MOON POSE to VIRABHADRASANA II WARRIOR II
PULSATION 2
HALF MOON | WARRIOR II REVERSE WARRIOR SIDE ANGLE POSE PULSATION 4
DHANURASANA UPWARD BOW
URDHVA PRASARITA EKA PADASANA STANDING SPLITS to ANJANEYASANA HIGH LUNGE
ARDHA BHEKASANA HALF FROG POSE SIRSASANA | HEADSTAND
VRKSASANA HANDSTAND VINYASA EMANATION 2
PULSATION 3
EKA PADA RAJAKAPOTASANA ONE-LEGGED KING PIGEON POSE WITH THIGH STRETCH ARDHA CHANDRASANA HALF MOON to VIRABHADRASANA II WARRIOR II to VIPARITA VIRABHADRASANA II REVERSE WARRIOR II to UTTHITA PARSVAKONASANA SIDE ANGLE MALASANA YOGI SQUAT to BAKASANA | CROW
E MA N AT I ON 3
EKA PADA RAJAKAPOTASANA ONE-LEGGED TWISTED PIGEON POSE THREADING THE NEEDLE URDHVA DHANURASANA FULL WHEEL JATHARA PARIVARTANASANA SUPINE SPINAL TWIST SUPTA PADANGUSTHASANA RECLINED LEG STRETCH SAVASANA | CORPSE
