1.24.2014

YOGA FLOW & MEDITATION

#PRACTICEANYWHERE

Dear Yoga Student

"Feel free to do the following:

suck at postures
get lost in a flow and maybe find it again
be inspired by your neighbor, not compete with her
learn as much about yourself on the mat and learn about yourself off the mat
take risks
show up
do your best
believe in YOU

And finally,

learn to love all of you"

- Victoria, Core Power Yoga - Hillcrest

WHAT YOU NEED

PRACTICE

1. WARM UP

Start with "warm-up" stretches or series to awaken the body.

2. Practice Full Mandala Sequence

Complete the right side (part 1), start to finish. You will end up at the back of your mat.
Complete the right side again (part 2) to end at the front of your mat.
Complete the left side (part 3), start to finish. You will end up at the back of your mat.
Complete the left side again (part 4) to end at the front of your mat.
Optional: Repeat 1-3 times (repeat same sequence or advance postures).

WHAT IS A MANDALA?

Mandala (Sanskrit: मण्डल Maṇḍala, 'circle') is a spiritual and ritual symbol in Hinduism and Buddhism, which represents wholeness. It can be seen as a model for organizational structure of the Self and the Universe. The graphic symbol is usually in the form of a circle divided into four separate sections or bearing a multiple projection of an image. It is used to aid meditation and often exhibits radial balance.

When we practice a Mandala Vinyasa Flow sequence, we make a circle or travel 360 degrees around the mat through a four part sequence. The sequencing may have a single focus, such as opening the hips, or combine multiple areas of focus. Because it may be confusing, I have added ALL the poses in a sample mandala sequence.