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Your Daily Sync Ayurveda for Yogis with Living Foods with Cate Stillman

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Page 1: Your Daily Syncyogahealer.com/wp-content/uploads/2012/10/daily-rhythms...Exercise for 20 minutes breathing through your nose (yoga, walk, spin). Meditate (for at least 5 minutes)

YourDaily Sync

Ayurveda for Yogis with Living Foods

with Cate Stillman

Page 2: Your Daily Syncyogahealer.com/wp-content/uploads/2012/10/daily-rhythms...Exercise for 20 minutes breathing through your nose (yoga, walk, spin). Meditate (for at least 5 minutes)

Sync up daily.If we don’t consciously sync with the Earth’s rhythms each day...we’re out of sync. When we’re out of sync, we look for acidic forms of energy, which are cheap and easy. Synchronizing rhythm tunes our organs with vibrant, alkalizing, life positive energy.

Waking

Most of us are plugged in after dinner. Knowing the consequences and making choices from there is our goal. If you have no problem naturally waking early, clear headed and internally inspired, you’re doing fine. If you do have a hard time getting up and

struggle with stable energy throughout the day (without the use of caffeine or sugar), then this is a pattern to uplevel. Start to enjoy quiet evenings with an early bedtime. If you wake up tired, keep pushing your bedtime earlier. The early morning is a better time to catch up than late at night.

Movement

Even if you tend to workout or go to yoga class at night, start to begin each day with 20 minutes of movement. You are opening your channels of breath and blood. You are moving lactic acid out of your muscles. You are opening to a freedom in your body and mind for the day.

As you advance in your morning routine, give your morning exercise greater meaning beyond the physical. What will best get you ready for your day? Cultivate that quality in your morning practice.

Big Picture

Does your daily routine include a centering of your awareness if the biggest possible context? Take time each day to feel into the entire evolution of the Universe thus far. Feel your place from this greater

context. Let go of the in-your-face demands and rest for a set time each day in your absolute nature. You are giving the impulse that drives evolution access to you. From this place, dharma will flow.

Dharma

A vocation that brings you joy and uplifts the whole is considered an essential part of an evolutionary life.

This is quite different from the past paradigm of vocation being that which earns you a decent income to take care of your self/family. Transcends and includes this one. There maybe shadows that emerge as you consider what you are truly capable of in this life time.

Is your work joyful, synergistic and alive?

Does your impact carry your heart’s essence?

Could you co -create with others in a bigger way?

Nourishment

Let’s take the greatest perspective of nourishment. What currently nourishes you? A few questions to ask areL

• Are you fueled by nutrients or synthetics?

• Are your nutrients alive or

cooked?

• Do you feel energized after sleeping and after eating?

• Do you nourish yourself with self-care therapie in a rhythmic cycle from bathing to oiling your body daily, to resting during your menses monthly?

• What nourishment sounds dreamy to you right now? Which sense organs are involved?Use the following

Rhythm Checklists to Sync Up.

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morning

Wake early, preferably before sunrise.

Urinate and defecate upon arising.

Scrape your tongue, and brush your teeth.

Apply ghee or sesame oil inside your nostrils.

Drink 2 cups of hot water, with lemon to increase alkalinity, if desired.

Exercise for 20 minutes breathing through your nose (yoga, walk, spin).

Meditate (for at least 5 minutes).

Massage your body with a pure oil before, during or after a bath or shower.

Have raw green energy (kale, dandelions, wheatgrass) at breakfast: a green smoothie or green juice. If you feel hungry, then have warm grains.

mid-day

Do not restrain natural urges such as yawning, sneezing, farting, or urinating.

Eat your substantial meal in the middle of the day in a quiet, settled atmosphere. Drink only water between meals.

Avoid rushing, worrying and overeating.

evening

Quit work before 6 pm. Unplug.

Treat yourself and those you interact with lovingly and gently. Cultivate gratitude and ease.

Eat a light meal in the evening.

Go for a walk.

Engage in activity that brings you joy.

Meditate at the end of your day’s activities.

Retire early (before 10 pm).

Attune

Your Daily Rhythm (Dina Charya)

Your Daily Rhythm

Once upon a time, a species named homo sapiens invented electricity. They brought light into the dark night. The homo sapiens quickly invented all sorts of wonderful devices, evolving much of the capacity of their exquisite brains. 

Unfortunately, in the process, they forgot they were a species with a long history of daily rhythms evolving on a sacred planet that circled a sacred star. In disconnect from the vibrant rhythm, they unwittingly invented all sorts of poisons for their bodies and their home.

The homo sapiens started to get sick in mind and body. Their spirits were neglected. Their immune systems deteriorated. They became allergic to the plants on their sacred Earth. They didn’t know why.

Then, one day, an old chart was unburied. The chart pointed out that within their bodies was the rhythm of their Earth spinning around their Sun. The homo sapiens began to align to the daily rhythm. They unplugged their devices when the sun went down. They ate the simple leaves, nuts, and berries from the plants in their ecosystem when the sun was up. They remembered to move their bodies during the day and to sleep at night. They grew in health and integrity, connecting their big hearts with each other, face to face, at the end of each day.

And all was even better than before.

by Cate Stillman,

founder of yogahealer

This clock chart conveys the energy dominant during times of day. • Vata, the subtle wind energy, is active from 2-6. • Kapha, the nourishing water energy, is active from 6-10. • Pitta, the transforming fire energy is active from 10 -2.

When we align our daily routines to the universal energies we experience vibrant abundant health, or “wellth”! Visit yogahealer.com for courses & consults to grow your vibrant “wellth” potential.

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Before & through Menses: REST, PROTECT & RENEW

Tune inward, sync your intuition into a quiet space:

Overextend now and you’ll deplete your reserves. Encourage others to take care of themselves.

Minimize your energy output: do less; speak less.

Invest in Rest.

Center your awareness in your body.

Digestion is sensitive now:

Eat simple, fresh, blended soups and light stews, such as kitchari. Don’t add stress with heavy or processed foods, cold drinks, party foods, and intoxicants.

Sip hot water (with ginger and fennel seed) if bloated or gassy. *Take castor oil if constipated.

Encourage gentle flow:

Enjoy a nourishing yoga practice and walking.

No sex - renew your creative power.

No tampons - use sponges, cups or pads.

If cramping, rub castor oil on your lower belly. Cover with a hot water bottle.

Before and through Ovulation: FULLY ENGAGE, CELEBRATE & SERVE

Gaze and squat, absorbing the light of the moon.

Enjoy desirable foods, oil massage, fragrant baths, sex, and strenuous physical activity.

Embody the spirit of abundance, celebration.

Direct your energy into effective service.

Attune

Your Moon Rhythm Your Moon

RhythmOnce upon a time, in a land quite near, the Women menstruated together in the dark phase of our Moon. They separated this time apart from their regular duties, focusing their attention inward, allowing their energies to empty downward into our sacred Earth. Afterwards, the Women emerged from their menses light, clear, strong and renewed.

During the full Moon, the Women would dance, sing, celebrate and serve from the depth of their creative center. The Women could feel the bright Moon pull the ocean tides and their bodies into ecstatic fullness. Parties were thrown; babies conceived. The Women and the Waters of our Earth moved as one.

One day, the Women wanted the same power as the Men. So, the Women began sourcing their power from the constant energy of our Sun. The Women took jobs outside of the home and worked the jobs straight through their Menses.

In prioritizing the masculine power source, the Women lost their inner Moon rhythm. The cyclical pulsation of feminine power within their bodies was forgotten. Their creative power organs experienced pain and even disease. The Women’s bodies lost the watery, rhythmic ease of conception, child-bearing, natural birth control, and menopause.

Yet, during this time, the Women had grown in power, leadership, wealth and independence! And from this place of collective power the Women realized:

We can contain the strength of our Sun only if we first sync ourselves to the rhythm of our Moon.

And the Women helped each other and their daughters embody this basic truth.

- by Cate Stillman, founder of

Yogahealer.com

Visit yogahealer.com

for live courses, free support tools, &

consults to evolve our vibrant wellness

potential.

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Section 3: Ayurveda On the Mat:

Most Yoga teachers know that hip openers and forward bends pacify vata dosha. More technically, the femur bones moving back and apart, widening the pelvis is what creates space for Vata to naturally descend with gravity into the pelvis. This can happen in any pose.

We also might assume that handstands, headstands and backbends alleviate excess kapha, or heaviness in the body. While this is true, the action of expanding energy in the 4 corners of the torso and moving energy organically from center will create lightness in any pose.

In the same vein, practicing with a beginner’s mind might be the most efficient gateway for balancing Pitta in our practice. Pitta tends towards ekagrata (one-pointedness) and intensity. Choosing a bhava (or feeling state of consciousness) of the opposite qualities that are aggravated and fueling the pose with that bhava is an effective way to optimize time on the mat.

Included in this section are handouts on:• Practice Overview• Doshas and yoga chart: types of

poses,• A good home practice for each

type• Typical diseases for each type• Biggest lifestyle changes for each

type• Ex. Vata – routine• Pitta- workaholism

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Yoga Sequences to Increase a ForceThe 3 doshas, or forces, are always at play within us. When Vata

Vata:

LungeTractor1/2 pidgeonSurya Namaskarpidgeon thigh stretchTadasanaTrikonasanaVira 1Parsvottanana (with blocks if necessary to hold longer)UttansanaSirsananaChild’s poseViparita karaniBaby backbends on stomachDandasanaJanu sirsasanaPaschimottanasanaVirasanaMarichiasanaSavasana

Pitta

Cat-CowSurya NamaskarVirabhadrasana 1Chest opening over a blockLocustCobraBridgeShoulderstandSupta virasanaSupta padangustasanaParvritta janu sirsananaViparita karaniUpavista konasanaParsva upavista konasanaPaschimottanasanaMarichyasanaBharadvajrasanaAlligator twistsJathara parivartanasanaSavasana

Kapha

Surya namaskar until break a sweat

Urdhva VrksasanaVirabhadrasana 2TrikonasanaParivtta trikonsanaArdha ChandrasanaParivrtta Ardha ChandrasanaVirabhadrasana 1 Virabhadrasana 3Chest openning at wall(hand to wall, body parallel, twist)Sirsasana 1Setu Bandha SarvangasanaPurvottanasanaBoatMarichyasanasavasana