Level 2 Yin Full Sequence Svadhyaya

posted in: Svadhyaya 2

To finalise your Yin Modules please take some time to complete the following Svadhayaya. During Level 2 you wrote out a sequence in session. Please use this as your basis to complete the following.

Create a 1-hr Yin series which includes the following:

  1. Pranayama practice
  2. Postures or practices from Foundations (can include Mantra)
  3. Postures or practices from Yin Level 1
  4. Meditation practice

ADD a reflection after you have practiced the sequence you create.

EXAMPLE

Theme: Awaken the Shakti

Pranayama: Kapalabhati (Breath of Fire)

Postures / Practices:

  1. Toe squat (3 mins)
  2. Standing womb pilgrimage
  3. Cat / Cow
  4. Downward facing dog
  5. Moon salutations
  6. Dragon series (3 min hold each side)
  7. Melting heart (5 min)
  8. Sphinx (3 min)
  9. Child’s pose (3 min)
  10. Sleeping swan (3 min hold each side)
  11. Savasana
  12. Guru Mantra Meditation (Om So Hum)

REFLECTION

After you have practiced your sequence, please also include a reflection.

2 Responses

  1. Coral Ann Gilmore
    | Reply

    Theme: Throat Chakra – Finding your Voice

    1. Settle In, Consecration, Rolling Oms – 5 min inclusive
    2. Pranayama: Brahamari Breath – 10 breaths
    3. Neck Stretches – 5 breaths each for back, front, right side , left side
    4. Pranayama: Ujjaii Breath – 10 breaths
    5. MFR – Erector Spinae – 1 min each side
    6. Camel – 3 min
    7. Caterpillar – 1 min
    8. Sleeping Swan with Compression – 3 min each side
    9. Hip circles or Childs Pose – 1 min each side
    10. Melting Heart – 3 min
    11. Childs Pose – 1 min
    12. MFR – Rectus Abdominis – 1 min ea side
    13. Sphinx to Seal – 2 min for Sphinx and 1 min for Seal
    14. Childs Pose – 5 min
    15. MFR – Pecs – 1 min ea side
    16. Supported Fish (blocks or bolster) – 5 min
    17. Supine – 1 min
    18. Legs Up the Wall – 5 min with Mantra “Ham”
    19 Savasana – 5 min

    Reflection: I felt great after practicing this his morning. I feel that the MFR really enhanced the practice for me by releasing through those areas so that when I went into the following postures/shapes my body could and did release a great deal more. I felt quite physically, energetically and mentally refreshed afterwards.

  2. Tracy Price
    | Reply

    Theme – Balance (expanding on 3 pose practice presented)

    Pranayama – Nadi Shadhana (Alternate Nostril) 3 minutes

    1. MFR plantar fascia
    2. Toe Squat 3 mins
    3. MFR peroneus
    4. Camel 2 mins, rebound Cat Cow
    5. Seated twists 1 min each side
    6. Side lateral twists 1 min each side
    7. Deer 3 mins each side, rebound neutral on belly
    8. Crescent Moon 3 mins each side, rebound neutral on back
    9. 1/2 Frog 3 mins each side, rebound neutral on belly
    10. Reclined butterfly 5 mins with rolling Oms

    Yoga Nidra or Triangle breath in Savanasa

    Seated pose, rub hands together, hands at heart space, 3 rounds of Om
    Raise hands over head & back to heart space

    Namaste

    Reflection: Completed the practice with Nick late afternoon. Flowed well & felt good in the body. Rolling Oms would be more effective with more people doing together. Late afternoon suited the practice & felt that the pranayama, movement & posture fit the theme of balance.

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