Savasana
ヨガのプラクティスの最後に必ずSavasanaがある。
最後のTeaching Scriptの宿題は、Savasana。
ヨガ哲学を盛り込んでと言うちょっと難しいお題。
私が通っていたサンノゼビクラムヨガの先生の一人が
Savasana, how many "a"s in this word?
と言っていた言葉を思い出す。
サバーサナ アーという風に声を出すと喉がリラックス
Relax
これこそこのポーズの醍醐味。
そして、その日のプラクティスを結ぶ
結ぶ＝Yoga
これをテーマにTeaching Script を作った。
先生のアドバイス通り、
Google でGuided Meditationを検索
あるある、音声付きでダウンロードできる
瞑想のすすめ
さて、私のGuided Meditationももし良かったら
お試し下さい。
Set up
We gonaa move into Savasana, dead body pose
Lie down comfortably on the mat, cover your self up with blanket
Legs are open hip width apart, feet are naturally flap open
Release the arms away from the body
Palms open towards the ceiling, fingers are naturally curl up (Receiving position)
Svasana put our practice together, the word yoga literally means putting together,
and letting go our effort of practice, letting go everything we hold on
Inhale and exhale x2
With your exhale, let your body melt into the floor, let the earth support you
Relax your toe, ankle, shins, thighs, relax the hands, arms,
Relax your shoulders away from your ears
Relax the neck, notice your natural curb
Relax your face, soften your skin, relax eyebrows, relax your jaw, relax your lips, tongue,
(take time in each phrase to notice and relax each part of the body )
If there is any tight place, send your breath where you feel tight
Let the energy circulate your body
Notice your breath, feel your ribcage raise as your inhale, as you exhale it falls down
Notice your bone sinking to the floor?
Silence…2 to 10 minutes
Go around the room and give support for necessary students
Press and widen shoulder down for tight shoulder students
Support back of the head pull slightly to teach relax their head and neck
Give rolled up blanket under their knees
For very newer students may be ask to bend knee
Come out
When you are ready, inhale deeply, and exhale
Slowly roll to the right side, take your time
Press your arms to the floor and push yourself up, no rush
Your head comes up the last
Bring your self to the comfortable seated position
Bring your hands together in front of your chest
Close your eyes, inhale (count 6 second), exhale (count 6 second)
Thank you for the practice
Namaste
最後のTeaching Scriptの宿題は、Savasana。
ヨガ哲学を盛り込んでと言うちょっと難しいお題。
私が通っていたサンノゼビクラムヨガの先生の一人が
Savasana, how many "a"s in this word?
と言っていた言葉を思い出す。
サバーサナ アーという風に声を出すと喉がリラックス
Relax
これこそこのポーズの醍醐味。
そして、その日のプラクティスを結ぶ
結ぶ＝Yoga
これをテーマにTeaching Script を作った。
先生のアドバイス通り、
Google でGuided Meditationを検索
あるある、音声付きでダウンロードできる
瞑想のすすめ
さて、私のGuided Meditationももし良かったら
お試し下さい。
Set up
We gonaa move into Savasana, dead body pose
Lie down comfortably on the mat, cover your self up with blanket
Legs are open hip width apart, feet are naturally flap open
Release the arms away from the body
Palms open towards the ceiling, fingers are naturally curl up (Receiving position)
Svasana put our practice together, the word yoga literally means putting together,
and letting go our effort of practice, letting go everything we hold on
Inhale and exhale x2
With your exhale, let your body melt into the floor, let the earth support you
Relax your toe, ankle, shins, thighs, relax the hands, arms,
Relax your shoulders away from your ears
Relax the neck, notice your natural curb
Relax your face, soften your skin, relax eyebrows, relax your jaw, relax your lips, tongue,
(take time in each phrase to notice and relax each part of the body )
If there is any tight place, send your breath where you feel tight
Let the energy circulate your body
Notice your breath, feel your ribcage raise as your inhale, as you exhale it falls down
Notice your bone sinking to the floor?
Silence…2 to 10 minutes
Go around the room and give support for necessary students
Press and widen shoulder down for tight shoulder students
Support back of the head pull slightly to teach relax their head and neck
Give rolled up blanket under their knees
For very newer students may be ask to bend knee
Come out
When you are ready, inhale deeply, and exhale
Slowly roll to the right side, take your time
Press your arms to the floor and push yourself up, no rush
Your head comes up the last
Bring your self to the comfortable seated position
Bring your hands together in front of your chest
Close your eyes, inhale (count 6 second), exhale (count 6 second)
Thank you for the practice
Namaste