Roots Pathway of Prana Vinyasa

Roots Pathway of Prana Vinyasa - week 1

SamkalpaOffer your dedication at the beginning of the week that is connected to your heart center.  Prana Flow SadhanaFoundation Lunar Visvamitrasana Sequence introduces Rhythmic Vinyasa A, Dancing Warrior One and focuses on grounding hip openers and forward bends leading to the seated visvamitrasana variation and meditation. Foundation Solar Visvamitrasana Sequence integrates Rhythmic B, Dancing Warrior One, and a classic prana flow three wave sequence of standing asanas and arm balances leading to the half variation of visvamitrasana. Mantra Meditation Om hrim Hrim Klim Glaum Gam Ganapataye Swaha Stage One - Prepare your embodied seat of meditation, chant om, and prepare heart for mantra japa, nadi shodhana pranayama balances your nervous system for practice. Stage Two - Bring your awareness to your heart center. Offer Mantra Japa with or without a mala; Offer "Om Hrim or Om Shrim Hrim Klim" as introduced in meditation. Stage Three - Rest in meditation with awareness in your heart center without technique and in total presence. Sacred Rhythm Monday (connected to the moon) - Lunar Sadhana Tuesday (connected to the fiery planet Mars) - Solar Sadhana Suggestions for Practice - practice each sequence (solar or lunar) once or twice during the week integrated with your regular practice; notice the effect of the movement alchemy on the flow of your daily life. How do you feel with the solar practice? The lunar practice? The elemental influence. - practice meditation (suggestion of in front of your home altar) every day being consistent with morning or evening or both - listen to the natural rhythms of your body and life; the natural waxing (solar) and waning (lunar) of life provides a way of attuning of which practice to choose. Listen to allow yourself to move into harmony with whatever may be arising within you. - solar practice is best in the morning or late afternoon-evening Tuesday - Friday morning, Sat and Sunday mornings or anytime you are feeling strong and naturally dynamic. - lunar Practice is best on Monday and most evenings and anytime you are feeling low-energy, ungrounded or needing to regenerate your energy Sacred Space/Altar Honor the Earth Element is grounding, building and stabilizing~connecting to the mother of all elements.

Roots Prana Vinyasa (Lunar Earth)

Practise rooted Prana Vinyasa with plank, Chaturanga, downward dog, warrior, Malasana, hip openers, Nadi Chottana Pranayama, and Om meditation.

Roots Prana Vinyasa (Solar Earth)

Roots-focused Prana Vinyasa moves through Om, Malasana, lunges, Virabhadrasana I, Chaturanga, and core cultivation toward Vishvamitrasana.

Earth Meditation

Roots Pathway of Prana Vinyasa - week 2

Samkalpa Offer your dedication at the beginning of the week that is connected to your regeneration. Prana Flow Sadhana Foundation Lunar - Eka Pada Rajkapotasana Series Sequence introduces Rhythmic Vinyasa A, Dancing Warrior Side-Waist Opening cultivating hip opening and backbending from pranaflow floor work leading to the pidgeon variation of Eka Pada Rajkapotasana. Foundation Solar Eka Pada Rajkapotasana II Sequence integrates Rhythmic B, Dancing Warrior Side-Waist Opening, and a classic prana flow three wave sequence of standing asanas and backbends leading to the lunge variation of eka pada rajkapotasana II. Mantra Meditation Om Shrim Stage One - Prepare your embodied seat of meditation, chant om, and prepare heart for mantra japa, nadi shodhana pranayama balances your nervous system for practice. Stage Two - Offer Mantra Japa with or without a mala; each week a different part of the mantra will be introduced. For the foundation week begin with: Om Shrim as introduced in meditation. Stage Three - Rest in meditation without technique and in total presence. Sacred Rhythm Monday (connected to the moon) - Lunar Sadhana Tuesday (connected to the fiery planet Mars) - Solar Sadhana Suggestions for Practice - practice each sequence (solar or lunar) once or twice during the week integrated with your regular practice; notice the effect of the movement alchemy on the flow of your daily life. How do you feel with the solar practice? The lunar practice? The elemental influence. - practice meditation (suggestion of in front of your home altar) every day being consistent with morning or evening or both - listen to the natural rhythms of your body and life; the natural waxing (solar) and waning (lunar) of life provides a way of attuning of which practice to choose. Listen to allow yourself to move into harmony with whatever may be arising within you. - solar practice is best in the morning or late afternoon-evening Tuesday - Friday morning, Sat and Sunday mornings or anytime you are feeling strong and naturally dynamic. - lunar Practice is best on Monday and most evenings and anytime you are feeling low-energy, ungrounded or needing to regenerate your energy Sacred Space/Altar - Honor the Water Element Honoring the water element is a call for the nourishing, regenerative capacity of one's life. Symbols of the water-element can include beautiful bowls, containers, pots of water with flowers, floating candles that is kept fresh EVERYDAY so as to not be stagnant unless as a vase for flowers. Images of sacred bodies of water, deities connected to water or sensual love such as Aprhodite, Yemanja or Shiva-Shakti, Radha-Krishna, shells and juicy fruit. Color: Blues for water element.

Roots Prana Vinyasa (Solar Water)

Flow through Prana Vinyasa with Ujjayi breathing, three Om cycles, lunges, warrior poses, Chaturanga, upward dog, downward dog, and core cultivation.

Roots Prana Vinyasa (Lunar Water)

Lunar Prana Vinyasa flows through Ujjayi pranayama, dancing warrior variations, and heart-opening backbends, moving from earth into the water element.

Water Meditation

Roots Pathway of Prana Vinyasa - week 3

Samkalpa Offer your dedication at the beginning of the week that is connected to your regeneration. Prana Flow Sadhana Foundation Lunar - Bakasana Prep Series Sequence introduces Rhythmic Vinyasa A, Dancing Warrior Hip Opening cultivating hip opening for bakasana and parva bakasana prep; includes from pranaflow supta virasana floor work leading to the krounchasana variations Foundation Solar Bakasana Sequence integrates Rhythmic B, Dancing Warrior Hip Opening, and a classic prana flow three wave sequence of standing asanas and arm balances leading to variations of bakasana. Mantra Meditation Om Glaum Gam Ganapataye Stage One - Prepare your embodied seat of meditation, chant om, and prepare heart for mantra japa, nadi shodhana pranayama balances your nervous system for practice. Stage Two - Offer Mantra Japa with or without a mala; each week a different part of the mantra will be introduced. For the foundation week begin with: Om Glaum Gam Ganapataye as introduced in meditation Stage Three - Rest in meditation without technique and in total presence. Sacred Rhythm Monday (connected to the moon) - Lunar Sadhana Tuesday (connected to the fiery planet Mars) - Solar Sadhana Suggestions for Practice - practice each sequence (solar or lunar) once or twice during the week integrated with your regular practice; notice the effect of the movement alchemy on the flow of your daily life. How do you feel with the solar practice? The lunar practice? The elemental influence. - practice meditation (suggestion of in front of your home altar) every day being consistent with morning or evening or both - listen to the natural rhythms of your body and life; the natural waxing (solar) and waning (lunar) of life provides a way of attuning of which practice to choose. Listen to allow yourself to move into harmony with whatever may be arising within you. - solar practice is best in the morning or late afternoon-evening Tuesday - Friday morning, Sat and Sunday mornings or anytime you are feeling strong and naturally dynamic. - lunar Practice is best on Monday and most evenings and anytime you are feeling low-energy, ungrounded or needing to regenerate your energy Sacred Space/Altar - Honor the Fire Element Honoring the fire element is a call for the activating and transforming capacity of one's life. Symbols of the fire element can include all forms of living flames from candles to sage/incense bowl to an aarati lamp from India; fire images such as pictures of lava, sacred places where lanterns or prayer candles are lit, flaming hearts. Color: Red-orange for fire element.

Roots Prana Vinyasa (Solar Fire)

Rhythmic Prana Vinyasa explores Ujjayi breathing, inner fire, Bakasana, Virabhadrasana I, core cultivation, and root-focused movement.

Roots Prana Vinyasa (Lunar Fire)

Lunar Fire Prana Vinyasa combines seated grounding, Ujjayi breath, rhythmic vinyasa, cobra, warriors, Navasana, and spine-centered awareness.

Fire Meditation

Roots Pathway of Prana Vinyasa - week 4

SamkalpaOffer your dedication and the beginning of the new cycle.  Prana Flow Sadhana Foundation Lunar - Ustrasana Series Sequence introduces Rhythmic Vinyasa A, Dancing Warrior backbending variation, cultivating a flowing sequence leading to the more lunar backbend ustrasana. Foundation Solar Natarajasana Sequence integrates Rhythmic B, Dancing Warrior Backbending, and a classic prana flow three wave sequence of Pincha Mayurasana (in foundation series against the wall), standing balance asanas with quad opening related to Vira 3 and backbend prep leading to Natarajasana decimating wavering and ignorance to stand within the bindu and balance point within one's heart. Namah Shivaya! Mantra Meditation Om Hrim or Om Shrim Hrim Klim Stage One - Prepare your embodied seat of meditation, chant om, and prepare heart for mantra japa, nadi shodhana pranayama balances your nervous system for practice. Stage Two - Bring your awareness to your heart center. Offer Mantra Japa with or without a mala; Offer "Om Hrim or Om Shrim Hrim Klim" as introduced in meditation. Stage Three - Rest in meditation with awareness in your heart center without technique and in total presence. Sacred Rhythm Monday (connected to the moon) - Lunar Sadhana Tuesday (connected to the fiery planet Mars) - Solar Sadhana Suggestions for Practice - practice each sequence (solar or lunar) once or twice during the week integrated with your regular practice; notice the effect of the movement alchemy on the flow of your daily life. How do you feel with the solar practice? The lunar practice? The elemental influence. - practice meditation (suggestion of in front of your home altar) every day being consistent with morning or evening or both - listen to the natural rhythms of your body and life; the natural waxing (solar) and waning (lunar) of life provides a way of attuning of which practice to choose. Listen to allow yourself to move into harmony with whatever may be arising within you. - solar practice is best in the morning or late afternoon-evening Tuesday - Friday morning, Sat and Sunday mornings or anytime you are feeling strong and naturally dynamic. - lunar Practice is best on Monday and most evenings and anytime you are feeling low-energy, ungrounded or needing to regenerate your energy Sacred Space/Altar - Honor the Air Element / Breath of the Heart Honoring the air element is a call for life-giving prana, the breath of the heart, our life-force and source of love. Symbols of the air element: Sage/incense bowl or you can infuse your altar with heart-centered images of love that inspire you. Altar colors can include earth tones, earthy red, gold, natural materials, woven textiles. Color: Green for air element; red for heart center.  

Roots Prana Vinyasa (Solar Air - Breath of the Heart)

Flow through a solar Prana Vinyasa sequence with Ujjayi breathing, standing balances, warrior variations, core work, and backbends.

Roots Prana Vinyasa (Lunar Air - Breath of the Heart)

Practice Adhata Mudra Vinyasa, Pranava Om, lunar wave sequences, crescent, cobra, downward dog, shoulder opening, and heart-centered breath rhythm.

Heart-Air Meditation

Roots Pathway of Prana Vinyasa - week 5

SamkalpaOffer your dedication at the beginning of the week that is connected to your heart center.  Prana Flow Sadhana Foundation Lunar Integration Sequence brings all of the dancing warrior namaskars together after a meditative Rhythmic Vinyasa A with a long lunar forward bends to enter into a meditative space and the offering of meditation with a full mala of the Ganesh Mantra Foundation Solar Integration Sequence integrates Rhythmic B, and all of the Dancing Warrior namaskars standing balance asanas to center and become more open to the space around you. Mantra Meditation Om hrim Hrim Klim Glaum Gam Ganapataye Swaha Stage One - Prepare your embodied seat of meditation, chant om, and prepare heart for mantra japa, nadi shodhana pranayama balances your nervous system for practice. Stage Two - Bring your awareness to your heart center. Offer Mantra Japa with or without a mala; Offer "Om Hrim or Om Shrim Hrim Klim" as introduced in meditation. Stage Three - Rest in meditation with awareness in your heart center without technique and in total presence. Sacred Rhythm Monday (connected to the moon) - Lunar Sadhana Tuesday (connected to the fiery planet Mars) - Solar Sadhana Suggestions for Practice - practice each sequence (solar or lunar) once or twice during the week integrated with your regular practice; notice the effect of the movement alchemy on the flow of your daily life. How do you feel with the solar practice? The lunar practice? The elemental influence. - practice meditation (suggestion of in front of your home altar) every day being consistent with morning or evening or both - listen to the natural rhythms of your body and life; the natural waxing (solar) and waning (lunar) of life provides a way of attuning of which practice to choose. Listen to allow yourself to move into harmony with whatever may be arising within you. - solar practice is best in the morning or late afternoon-evening Tuesday - Friday morning, Sat and Sunday mornings or anytime you are feeling strong and naturally dynamic. - lunar Practice is best on Monday and most evenings and anytime you are feeling low-energy, ungrounded or needing to regenerate your energy Sacred Space/Altar - Honor the Space Element / Integration Allow your altar to bring all of the elements together.  

Roots Prana Vinyasa (Solar Space)

Rhythmic Prana Vinyasa explores Namaskar, dancing warrior sequences, Virabhadrasana variations, breath-led movement, grounding, and Om chanting.

Roots Prana Vinyasa (Lunar Space)

Slow, meditative Prana Vinyasa with dancing warrior variations, Virabhadrasana sequences, Ujjayi breath, mudras, and pranava Om chanting.

Space Meditation