Posts Tagged ‘intensify’

Below follows the information from Patricia’s discussion in Tuesday night class, 10 February 2009.  Patricia invites you to comment on your experiences, should you wish.

1.3 Tada  drastah svarupe avasthanam;  then the seer abides  in her/his own true splendour

Chant OM at the beginning of each practice. Read sutras 1.27 and 1.28

Choose one of the following families of asanas to focus on over this 3 week period ( February 10th – March 3rd)

Families of Asanas

  • Standing asanas
  • Forward bending (standing and seated)
  • Twists (standing and seated)
  • Backbends
  • Inversions; headstand, shoulder stand, plow
  • Supine ( baddha konasana, supta virasana, supta swaztikasana, supported setu bandha sarvangasana)
  • Seated asanasa ( baddha konasana, virasana, dandasana, upavista konasana).

Incorporate some of the asanas from the family that you chose each day, or in each practice session.

Twice a week, do all the asanas from the family you have chosen. For example:  do all the standing forward bends and seated forward bends that you have learned.


Include inversions in each practice.

  • Always do sirsasana before salamba sarvangasana. 
  • Always do passive, cooling asanas after sarvangasana and halasana.
  •  End each practice with savasana ( at least 10 minutes)


Do a restorative practice once a week. If you are going through a stressful time, do a restorative practice more than once a week.

Begin a pranayama practice. Start by doing 10 minutes


Cultivate Understanding

  • Observe one external thing that is sabotaging your evolutionand or practice
  • Observe one internal thing that is sabotaging your evolution or practice.
  • One external  thing that is contributing to your evolution.
  • One internal thing.
  • Write your observations down.
  • Observe one external thing that inspires you.
  • Observe one internal thing that inspires you
  • Write your observations down.


Yama and Niyama

  • Commit to one for the 3 week period
  • Is there a quality that you would like to cultivate


Other suggestions:

  • Have an overall Intention ( sankalpa)  for this 3 week period.
  • Read a sutra or a sloka form the Bhagavad Gita before your practice, or before you sleep
  • If you miss a practice or practices,   begin again with a positive mind.
  • It’s  never too late to brake the chain.


Regular practices brings  joy, contentment and self knowledge.



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