Welcome to Relax,
Move and Heal,
An easy,
Gentle,
Meditative yoga class designed to draw the awareness within for maximum health,
Tranquility and relaxation.
If you have any question about your ability to do this class,
Please check with your health practitioner and always be aware of your comfort level.
For more in-depth study of the practices,
Please refer to the Healing Path of Yoga by Nishala Devi.
A variation in a chair will be offered for many of the poses.
If you are not comfortable lying on your back or you have difficulty getting up and down from the floor,
Please refer to the insert card for pictorial description.
We will begin the class with relaxation.
Please lie down on the floor,
Adjust the body so that it is comfortable.
Have the legs relaxed a comfortable distance apart with the arms alongside the body or if in a chair the hands are resting on the legs,
Eyes and lips are closed.
This is the relaxation pose.
Please bring the awareness to the breath and observe it as it flows in and out gently through the nose.
Notice how still it becomes as the body relaxes.
Allow this gentle breath to release any tiredness or tension in the feet,
The ankles,
Lower legs,
Knees,
Thighs,
Hips.
Relax.
Allow this gentle breath to remove any tension in the fingers,
Hands,
Wrists,
Forearms,
Elbows,
Upper arms.
Relax.
With that gentle breath,
Touch the buttocks and pelvis.
Allow the abdomen to soften.
Touch the chest and lungs,
The heart,
The throat.
Relax.
Send the gentle breath to the back and spine.
Relax the shoulders and the neck.
Finally relax the jaw,
Cheeks and nose,
The eyes,
Eyelids,
Forehead,
Ears and the entire scalp.
Relax.
Observe the last bit of tension leaving the body through the top of the head.
Allow the gentle breath to touch the mind and feel all the subtle thoughts.
Relax.
Please observe the stillness and calmness of the body.
The stillness and calmness of the mind.
Inhale deeply,
Stretch out the body.
Please turn to either side.
Using your hands,
Please come to a comfortable seated position,
Either on the floor or in a chair.
Have the back as erect as is comfortable,
Never tense or rigid.
Please bring the awareness to the neck.
Bring the shoulders and arms relaxed,
Inhale,
Elongate the neck.
Exhale,
Bend the head forward so that the chin comes toward the chest.
Allow the weight of the head along with the breath to give a gentle stretch to the back of the neck.
Inhale,
Bringing the head back to center.
Exhale,
Relax.
Inhale,
Elongate the neck.
Exhale slowly bring the right ear toward the right shoulder.
Feel the stretch on the left side of the neck.
Keep the shoulders relaxed.
The breath is regular and with each exhalation,
Feel the neck relax a little bit more.
Inhale raise the head to center,
Exhale relax.
Observe any difference in the feeling between the right and left side of the neck.
Inhale,
Exhale as you bring the left ear toward the left shoulder.
Relax the head and breathe normally.
Feel the right side of the neck relax.
Inhale,
Raise the head back to center.
Exhale relax.
Allow the eyes to close and experience the neck free from tension.
Next we'll relax the shoulders.
Keep the arms loose by your side.
As inhale,
Squeeze the shoulders together as if they could touch in front of you.
Exhale,
Relax the shoulders.
Inhale raise the shoulders up toward the ears.
Exhale,
Relax the shoulders.
Feel all the tension leave.
Inhale bring the shoulders back and the shoulder blades close together.
Feel the heart center expand.
Exhale relax.
Begin to make circular movements with the shoulders.
Inhale slowly,
Begin to raise the shoulders up toward the ears.
Exhale move them forward as if to touch under the chin.
Continue to breathe normally as you bring the shoulders down toward the floor then back behind you so that the shoulder blades come close together.
Continue at your own pace.
Keep the breath even and move slowly through each part of the movement especially any tense or sore spots coaxing them to let go.
After a few repetitions allow the shoulders to relax.
Repeat the same circular movements in the opposite direction.
Keep the breath normal and the arms relaxed.
Feel the tension leave the shoulders.
Gently shake the arms and relax with the eyes closed.
Notice how relaxed the neck and shoulders feel.
Allow a smile to come to your face as you feel the relaxation and the energy moving freely from the heart to the head and the head to the heart.
Have the legs directly in front of you with the heels on the floor.
Inhale point the toes away from the body.
Exhale bring them toward the body.
Inhale point them away.
Exhale toward.
Continue a few more times.
Relax and gently shake the legs.
Keeping the legs still rotate both ankles clockwise by making small circles with the toes.
Breath is normal.
Begin slowly at first then increase the size of the circle and the speed as you feel the ankles relax.
Now begin to move the ankles in a counter clockwise direction.
Again have smooth slow movements.
Feel all the tension leave the ankles.
Gently shake the legs.
Wiggle the toes.
Relax.
You may feel a slight tingling as the blood circulates through the feet.
Please assume the relaxation pose either in a chair or lying on your back.
Begin gentle breaths through the nose and use the exhalation to release any tension you may experience.
If you are on the floor please turn over onto your belly.
Have the legs a comfortable distance apart.
Cheek to the side.
Arms to the side slightly away from the body.
Or have the hands next to the shoulders or head.
Breathe normally.
This is the resting position on the belly.
If this is not comfortable turn on either side and place a pillow under the head and between the knees.
And breathe normally.
We'll now do Cobra Pose.
Please bring the legs and heels together.
The palms are flat on the floor beneath the shoulders,
Elbows bent,
Pointing upward and close to the body,
Fingers pointing forward.
Please place the forehead on the floor.
If you are in a chair,
Have the hands on the thighs with the elbows bent and pointing behind you.
For both,
Please extend the chin.
Inhale,
Lifting the head,
Neck and shoulders up and slightly back without pushing down on the hands.
Exhale,
Relax in the pose.
Breathe normally,
Looking up and back.
Feel the awareness between the shoulder blades and at the heart center,
Allowing it to expand.
Be aware to stretch only as far as is comfortable.
Each time you may have a different capacity.
Slowly coming down,
The chin touches first,
Then the forehead,
Cheek to the side,
Arms to the side.
Relax.
Next,
The Half Locust Pose.
This helps to strengthen the lower back as well as massage the abdominal organs.
If you are using a chair,
Please stand behind it,
Holding on to the back with both hands.
On the floor,
Please bring the legs together.
Place the chin on the floor,
Arms alongside the body,
Either straight or bent,
Or you may tuck the arms under the body if this is comfortable.
For both,
Please bring the awareness to the right leg.
Stretch it out.
Inhale and raise the leg a few inches off the floor.
Exhale,
Holding steady.
Inhale and on the exhalation,
Slowly lower the foot to the floor and allow it to relax.
Please bring the awareness to the left leg.
Stretch it out.
Inhale,
Raise the leg a few inches.
Exhale,
Hold steady.
Inhale and as you exhale,
Slowly lower the leg and allow it to relax.
Release the arms,
Cheek to the side.
Relax.
Please turn onto the back or relax in the chair.
Observe the body.
Feel the effects of the backward bending poses.
We'll now be doing the forward bending poses.
These poses give a good stretch to the legs,
As well as stretch the muscles of the back up to the neck and the entire spine.
Lying on your back or sitting in a chair,
Gently grasp behind the right knee with both hands and bring the right knee toward the chest.
Hold the leg steady.
Breath is normal.
Awareness is on the lower back.
As the back relaxes,
Inhale and bring the head toward the knee,
Giving yourself a gentle hug.
Exhale,
Relax the head and breath.
Gently place the foot back on the floor.
Relax.
Gently grasp behind the left knee with both hands.
Bring the left knee toward the chest.
Hold the leg steady.
Breath is normal.
The awareness is on the lower back.
If you feel comfortable,
Inhale and bring the head toward the knee,
Giving yourself a gentle hug.
Exhale,
Relax the head and breath.
Gently place the foot back on the floor.
Relax completely.
Please turn over onto your side and use the hands to come to a seated position on the floor or on a chair.
If on the floor,
Place a folded pillow under the buttocks and under the knees of the outstretched legs,
Toes pointing up.
For both,
Bring the palms together at the heart center.
Lock the thumbs.
Stretch the arms and raise them up toward the ceiling.
Inhale,
Stretch up.
Look up.
Exhaling,
Bend forward,
Looking out at the hands.
Stretch toward the wall in front of you and continue to come forward over the legs,
Keeping the back straight and lifting from the base of the spine.
Grasp the legs wherever comfortable and allow the head,
Neck,
And shoulders to relax while continuing to keep the chest expanded,
The eyes looking forward.
Keep the breath normal.
Just to see that there is not any discomfort in the legs or back.
If there is,
Please do not come as far forward in this pose.
By doing less,
You may be doing more for yourself because you are not pushing beyond your present limit and thus creating more tension.
Lock the thumbs.
Stretch the arms out in front.
Looking at the hands,
Inhale,
Come to a seated position.
Slowly bring the arms down in front and bring the palms together at the heart center.
Relax the arms.
Breathe deeply and easily through the nose.
Relax completely as you experience the benefits of the forward bending poses.
Bring the awareness within and listen to what the body might be telling you.
Learn the difference between a good stretch and something that is doing harm.
Next we will do the shoulder stand using a chair or wall for support.
Feel any signs of dizziness or lightheadedness.
Come out of the pose immediately and rest.
It is helpful to be on a level,
Well-padded surface.
Adjust your clothing to loosen any tightness,
Especially at the neck and throat.
I will describe three stages.
Please stay with any one version until you are completely comfortable before moving on to the next one.
Stage one.
Please lie on your back,
Resting your feet and legs on a sturdy,
Straight chair that is braced against the wall.
Be sure that the edge of the chair does not inhibit circulation.
Or for stage two,
Sit on the floor against an empty wall with the knees bent and the right hip touching the wall.
Turn and lie back so the buttocks are against the wall,
The feet are up and resting on the wall.
As you feel comfortable,
Allow the legs to straighten.
For stage one and two,
Place a pillow or blanket under your head and neck with the folded side supporting the neck.
This allows the chin to come forward,
Putting gentle pressure on the base of the throat and thyroid gland and preventing a rush of blood to the head.
Place a second pillow under the buttocks,
Folded side in,
Elevating the buttocks and tipping them slightly forward.
This allows the blood and energy to flow back from the legs to the upper body.
Allow the breath to be normal.
Feel the relaxing and beneficial effects.
As you feel more comfortable in the pose,
Allow your eyes to close for more internal benefit.
Observe any signs of distress in the breath or discomfort in the lower back or chest.
If you feel even the beginning of these signs of distress,
Please come out of the pose and rest.
After practicing for some time and for a fuller inversion,
Begin stage three by removing the pillow from behind the head and neck and begin to walk up the wall with first one foot,
Then the other.
Gently bring the hands to the lower back for support.
Go up only as high as comfortable and steady.
Straighten the knees and allow the weight of the body to lean against the wall.
Breath is normal.
For all stages,
Please remove the pillows from the buttocks and bend the knees and place the feet back on the floor.
Stretch out the legs and relax on your back.
Fish pose is a complementary pose to the shoulder stand,
Greatly benefiting the chest and lungs and allows the heart center to expand.
Still lying on your back,
Place a pillow lengthwise between your shoulders.
Stage one,
Have the edge of the pillow support the neck and base of the head.
Allow the neck to bend backwards slightly and have the top of the head tip over the edge of the pillow.
If you would like to stretch a little further,
In stage two,
Have the pillow even with the shoulders.
Be conscious of the head tilting back just slightly.
Go only to your level of comfort.
The legs are together,
Arms and shoulders and heart center are relaxed and expanded.
Take in deep,
Easy breaths through the nose to fully oxygenate the system.
Allow a soft smile to come to your face.
To come out of the pose,
Slowly lift the head back to the pillow or turn to the side to remove the pillow.
Relax.
Observe the body and release any tension with the exhalation.
Feel the benefits of the inverted poses.
The next pose is the half spinal twist.
Please sit on a straight back chair or on the floor.
Place legs in front or cross your right leg over the left leg.
The right foot is between the knee and ankle.
If on the floor,
The sole of the foot is flat.
Place the right arm on the back of the chair or on the floor behind you,
Close to the body,
With the fingers pointing away.
The left arm,
Press back against the outside of the right knee,
Reaching toward the left knee or bend the elbow of the left arm and rest it on the right hip.
Allow the shoulders to remain relaxed.
Inhale.
Stretch up.
And as you exhale,
Slowly twist the spine and head around to the right,
Looking over the right shoulder.
Relax into the pose.
Breathe normally and easily.
Feel the massage you are giving to all the abdominal organs,
Especially to the kidneys and adrenal glands.
Inhale.
Exhale.
And as you come to center,
Release the arms and legs.
Relax.
Now we'll twist in the opposite direction.
Cross your left leg over the right leg.
The left foot rests on the outside of the leg between the knee and ankle.
Place the right hand on the back of the chair or on the floor behind you,
Close to the body,
The fingers pointing away from the body,
With the right arm,
Press back against the outside of the left knee.
Reach toward the right knee or bend the elbow of the right arm and rest it on the left hip.
Allow the shoulders to remain relaxed.
Inhale and stretch up.
Exhale,
Slowly twisting the spine and head around to the left,
Looking over the left shoulder.
Inhale.
Exhale,
Return to center.
Release the arms and legs.
Relax.
Stretch the arms and legs and give them a gentle shake.
Relax.
We'll now be doing the yogic seal.
Please sit in a chair or in a comfortable cross-legged position with the eyes closed.
Bring the arms behind the back and grasp the right wrist.
Inhale deeply and stretch up.
On the exhalation,
Extend the chin and with a straight spine,
Come forward over the legs,
Bringing the belly towards the thighs.
As you have come as far as is comfortable,
Allow the body and the head to relax with the spine straight.
Inhale deeply as you extend the chin,
Begin to come up slowly,
Allowing the buoyancy of the lungs to raise the head and body up with each inhalation.
With each exhalation,
The body will float down slightly.
Continue until you are erect in a seated position.
Keep the eyes closed.
Allow the hands to come to your lap.
Sit very still and feel the effect of the yogic seal,
The peace within.
Please lie down on your back in the relaxation pose.
We'll be beginning deep relaxation.
You may want to cover yourself and use pillows under the knees or behind the head or wherever necessary so you can totally relax.
For maximum benefit,
Please stay alert and awake as the body and mind relax.
Observe the body,
Adjusting it so you can totally let go.
Please now gently squeeze the legs,
The arms,
Face.
Relax.
Allow all the tension to leave.
Observe the body.
Please take in a deep inhalation.
As you exhale,
Send the relaxation to the tips of the toes.
Inhale.
Exhale through the soles of the feet.
Inhale deeply.
Exhale through the tops of the feet.
Inhale.
Exhale to the ankles.
Inhale.
Exhale through the shins and calves.
Inhale.
Exhale through the knees.
Inhale.
Exhale through the thighs.
Inhale.
Exhale through the hips.
Relax.
Allow the breath to return to normal and feel the legs heavy with relaxation.
Please take in a deep inhalation.
Exhale.
Send the relaxing energy to the fingers.
Inhale.
Exhale through the palms.
Inhale.
Exhale through the backs of the hands.
Inhale.
Exhale through the wrists.
Inhale.
Exhale through the forearms.
Inhale.
Exhale through the elbows.
Inhale.
Exhale through the upper arms.
Inhale.
Exhale through the shoulders.
Allow the breath to return to normal and feel the arms heavy with relaxation.
Please take in a deep inhalation.
And on the exhalation,
Send the relaxing energy to the buttocks.
Inhale.
Exhale through the pelvis.
Inhale.
Exhale through the abdomen and allow it to feel soft.
Inhale.
Exhale through the chest and lungs.
Inhale.
Exhale through the heart.
Inhale.
Exhale through the throat.
Allow the breath to return to normal.
Feel the front of the body soft with relaxation.
Please take in a deep inhalation.
And as you exhale,
Send the relaxation to the base of the spine.
Inhale.
Exhale to the lower back.
Inhale.
Exhale to the mid back.
Inhale.
Exhale between the shoulder blades.
Inhale.
Exhale to the shoulders.
Inhale.
Exhale through the neck.
Allow the breath to return to normal.
Feel the entire spine relax.
Please inhale.
Exhale,
Sending relaxation to the jaw.
Inhale.
Exhale through the cheeks and nose.
Inhale.
Exhale through the eyes,
Allowing them to become soft.
Inhale.
Exhale through the forehead.
Inhale.
Exhale through the temples and ears.
Inhale.
Exhale,
Relax the scalp.
Inhale.
And as you exhale,
Relax the entire mind and its thoughts.
Allow the breath to return to normal.
Relax.
Please observe the breath as it becomes gentle and easy.
Using this gentle breath,
Go over the body to remove any subtle tension.
Direct the breath to the toes,
The feet.
Gently brush the ankles,
Lower legs,
Knees,
Thighs,
Hips.
Relax.
Send the gentle breath to the fingers,
The hands,
Wrists,
Forearms,
Elbows,
Upper arms,
Shoulders.
Relax.
With this gentle breath,
Touch the buttocks,
Pelvis,
Abdomen,
Chest and lungs,
The heart,
Throat.
Relax.
Send the gentle breath to the base of the spine and allow the breath to slowly come up through the middle spine to the upper spine.
The shoulders,
Neck.
Relax.
Gently relax the jaw and cheeks.
Nose.
Eyes.
Eyelids.
Forehead.
Ears.
The entire scalp.
And allow the last bit of tension to leave the body through the top of the head.
Relax completely.
Slowly bring the awareness to the gentle breath as it enters and leaves the body.
As it enters,
It brings with it oxygen and healing energy.
As it leaves,
Feel yourself letting go of that which you no longer need.
Allow that breath to come now into the heart center,
Giving that center renewed energy.
Imagine a small light or flame in the heart center that brightens as the breath comes in.
With the exhalation,
The heart gives out light and love.
Continue this process of breathing in,
See the light brighten,
And breathing out light and love.
With the exhalation,
The heart gives out light and love.
With the exhalation,
The heart gives out light and love.
.
.
.
.
.
Slowly.
Allow that light to grow and begin to fill the entire body with healing energy.
Slowly begin to deepen the inhalation and as you do feel fresh vital energy.
Enter through the top of the head coming down the face,
Neck,
Into the spine and back to the abdomen,
The heart,
Down the arms to the hands,
The legs to the feet.
The whole body filled with fresh vital energy,
Healing energy.
As we slowly relax the body,
Gradually we will now awaken the body.
Please begin to move the toes,
Fingers,
Gently roll the legs from side to side,
The arms,
Breathe more deeply and slowly.
Roll the head gently from side to side and stretch out the body.
As you feel ready,
Please come to a comfortable seated position.
Have the spine erect yet relaxed for the breathing practices.
These practices are very subtle and important.
The breath is always steady and gentle without any strain.
If at any time you feel dizzy or lightheaded,
Please discontinue the practice and allow the breath to return to normal.
We'll begin with the three-part deep breath.
Begin by exhaling completely through the nose.
At the end of the exhalation,
Pull in the abdomen.
Begin the inhalation by releasing the abdomen and allowing the lower lungs to fill.
Then pull in the abdomen as you exhale.
Inhale,
Expand the abdomen.
Exhale,
Contract the abdomen.
Continue so that you feel comfortable with this part of the practice.
This is the first part of the three-part breath.
After the next exhalation,
Return the breath to normal and relax.
If you feel comfortable with the first part,
We'll begin the second part.
Please exhale.
Inhale,
Expand the abdomen.
Then fill the ribcage area.
Exhale,
Allowing the breath to flow out of the ribcage area.
Then pull in the abdomen.
Inhale,
Expand the abdomen,
The ribcage.
Exhale,
Contract the ribcage and the abdomen.
Inhale,
Expand the abdomen,
The ribcage.
And continue this part of the practice so that you feel comfortable with it.
After the next exhalation,
Please allow the breath to return to normal.
For the third part of the three-part breath,
Please exhale.
Inhale,
Expand the abdomen,
The ribcage and the lower lungs.
And continue to inhale to the upper chest and feel the collarbones rise slightly.
On the exhalation,
Contract the upper chest,
The lower chest,
The abdomen.
One section following the other.
Inhale and continue breathing slowly and deeply.
By breathing this way,
The full capacity of the lung is utilized,
Taking in more than seven times the amount of oxygen than in normal,
Shallow breathing.
And more oxygen is available to go to all the parts of the body.
Please remember not to strain.
Make it easy and comfortable.
After the next exhalation,
Allow the breath to return to normal and relax.
The next breath we'll be doing is called the nerve cleansing breath.
Please make a gentle fist with the right hand.
Release the thumb and the last two fingers.
Inhale,
Gently close off the right nostril with the thumb and exhale slowly through the left.
Inhale deeply through the left and close the left nostril with the last two fingers.
Exhale through the right,
Inhale through the right,
And close the right nostril with the thumb.
And exhale through the left.
Inhale through the left,
Close the left nostril with the last two fingers.
And exhale through the right.
Continue breathing slowly and deeply,
Just as we did in the three-part breath.
Remember first exhale through the nostril,
Then inhale,
Then switch.
If this position of the hand feels uncomfortable,
Please use any hand position that is comfortable.
The idea is to be able to first close one nostril and then the other.
This practice calms and cleanses the entire nervous system,
Purifies the blood and helps to calm and focus the mind.
After the next exhalation through the right nostril,
Please return the hand to the lap and the breath to normal.
Sit very quietly and feel the benefit of the alternate nostril nerve cleansing breath.
See how calm and still the breath and the mind have become.
See the connection between the two.
We will now close the class with a brief meditation.
Just as we have steadied the body and then the breath,
We will now do the same on the mental level.
During the silence,
Focus the mind on one thing.
You may use the breath to relax,
Or you may use the breath to relax.
Focus the mind on one thing.
You may use the breath as we did in deep relaxation,
Or just focus on the peace and stillness within.
Please check the posture and keep the body still during this entire time.
As the body becomes still and quiet,
The mind follows.
Please check the posture and keep the body still during this entire time.
Take that peaceful and healing energy and send it out to the world,
Wishing all peace and joy and most of all,
Love.
Thank you for watching!
