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. 

© 2020 by Sangha (Song-gah) Yoga/Becky Morrissey  

contact info: becky.morrissey.2017@gmail.com