Yoga for These Times:
Radical Acceptance Class Resource
Sources are recommending "yoga in modules" for support during pandemic times. These modules are 10, 20, and 45 minutes in duration (Pandit & Singh, 2020).
In this class, we explore the 45 Minute Yoga Module. Please feel free to print!
Link for the recording of the class:
https://zoom.us/rec/share/xfFxf77t0H5JTs_B6nH1AL9iJpq_aaa8h3cc_vcNyxuMdrjeOVWxEgovooUB9W8q
(Of course, this practice could be longer than 45 minutes if you find it is useful to you. Enjoy!)
Centering:
Lying in Constructive Rest Posture. Implement "touch & breath" techniques as inspired.
Use of Gertie Ball for release and breath sensation facilitation
Use folded blanket or bolster support restorative for release and breath sensation facilitation
a) Shoulders and Back of Heart on the support
b) Back of Heart on Support, Shoulders on the Earth
Pranayama:
Lengthen the Exhales (Brown & Gerberg, 2012; Nester, 2020)
5 x 5 Breath (Brown & Gerbarg, 2009; Nestoer, 2020)
Sequencing:
Neck & Airway
Rib Basket Movement
Knees and Feet
Massaging the Hands
Asanas (1 minute each, lengthen the exhales in the postures):
Mountain / Tadasana
Tree Pose / Vrkrasana
Forward Fold / Utanasana
Half-Moon / Ardha Chandrasana
Trikoasana / Triangle
(transition of choice to seated:)
Child's pose, knees wide and arms extended beyond the head on the earth / Hare Posture
Hero's Pose
Half Camel Pose / Ardha Ustrasana (both sides)
Child's Pose / Hare Posture
Upright Frog Posture / Utthana Mandukasana
Twisted Seated / Vakrasana
Bellydown:
Low Cobra (Bhujanghasana)
Locust / Salambasana
(transition of choice to lying on back body:)
Supported Bridge / Setu Bandha
Knees to Chest (Pawana Muktasana)
Short Savasana here......
Come to Seated.
Restorative:
Pranayama: Alternate Nostril Breathing / Nodi Shodhana (2-4 rounds)
Nadi Shodhana (5 rounds)
Ujjaii (5 rounds)
Bhramari (Bee Breath)
Meditation: Lengthening the Exhalation
Savasana, lie down and do nothing for at least 5-7 minutes.
(Morrissey, 2020; Ayush Guidelines, 2020; Nester, 2020; Brown & Gerbarg, 2009)
References:
Brown, R., & Gerbarg, P. (2012). The healing power of the breath: Simple techniques to reduce stress and anxiety, enhance concentration, and balance your emotions. Shambhala Publications.
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I—neurophysiologic model. Journal of Alternative & Complementary Medicine, 11(1), 189-201.
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: part II—clinical applications and guidelines. Journal of Alternative & Complementary Medicine, 11(4), 711-717.
Brown, R. P., & Gerbarg, P. L. (2009). Yoga breathing, meditation, and longevity. Annals of the New York Academy of Sciences, 1172(1), 54.
Bushell, W., Castle, R., Williams, M. A., Brouwer, K. C., Tanzi, R. E., Chopra, D., & Mills, P. J. (2020). Meditation and Yoga Practices as Potential Adjunctive Treatment of SARS-CoV-2 Infection and COVID-19: A Brief Overview of Key Subjects. The Journal of Alternative and Complementary Medicine, 26(7), 547-556.
Katzman, M. A., Vermani, M., Gerbarg, P. L., Brown, R. P., Iorio, C., Davis, M., ... & Tsirgielis, D. (2012). A multicomponent yoga-based, breath intervention program as an adjunctive treatment in patients suffering from generalized anxiety disorder with or without comorbidities. International journal of yoga, 5(1), 57.
Pandit
Pandit, R. D., & Singh, R. K. (2020). COVID-19 Ayurveda treatment protocol of governments of Nepal and India: a review and perspective. Applied Science and Technology Annals, 1(1), 72-80.
Tillu, G., Chaturvedi, S., Chopra, A., & Patwardhan, B. (2020). Public health approach of Ayurveda and Yoga for COVID-19 prophylaxis. The Journal of Alternative and Complementary Medicine, 26(5), 360-364.