- 2 days ago
Reknowned Byron Bay yogi, John Ogilvie, shares his best wake-up yoga meditation sequence.
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00:00Lightly taking the palms of the hands together, lifting the chest, gently close the eyes.
00:11We'll begin with an om, so exhale to coordinate the breath.
00:16Take an inhale.
00:21And then gradually opening the eyes, placing the hands to the floor.
00:36So taking care of the knees, sliding the hands forward, and we're gently going to roll forward
00:41over the feet, onto the knees, and stepping the feet back into downward facing dog pose.
00:55So stretching out a little through the legs, the shoulders, relax the neck.
01:06And then we'll bend the right knee.
01:14And raising the right leg, stretching out through the heel, and again bending the knee, point
01:25the toes, and gently roll the right hip up and over the left hip as you look up towards the
01:30ceiling, under the right arm, stretching down through the left heel.
01:37Then bringing the right knee in behind the right hand, with the right foot to the left
01:40side of the mat.
01:42Left knee to the floor, stretch out, away through the left leg.
01:46Ekkapadha Rajakapatasana, lifting the chest, inhale, gentle back bend.
01:52And then as we exhale, starting to walk the hands forward, relaxing the forehead towards, or eventually
02:01onto the floor.
02:03Nice gentle stretch through the right hip.
02:07Great for opening tight hips, stretching out through the sciatic nerve, just relaxing.
02:19Being connected with the breath, and to release.
02:32Inhale, looking forward, exhale, walking the hands back in, taking the left toes under, stepping
02:58back into down dog.
03:03So down dog, great for stretching the legs, shoulders, and also strengthening for the shoulders.
03:09Nice inversion with the head lower than the heart.
03:12And we'll do the other side now by bending the left knee, raising the left leg, push out
03:19through the heel, right heel down.
03:21And then bending the left knee, point through the toes, gently roll the left hip above the
03:26right hip, as we look up at the ceiling under the left arm.
03:31Good.
03:32And then bend the left knee in towards the left hand, with the left foot to the right side,
03:38right knee to the floor.
03:40Stretch out the toes, stretch away, gentle back bend now.
03:45Be careful with the back as we inhale, lift the chest, and then exhale, folding forward.
03:58Eventually forehead to the floor, two hips equal distance to the floor.
04:06Working on the largest joints and muscles of the body, around the hip.
04:20One-legged King Pigeon Pose.
04:23Eka Pada Raja Kaputasana.
04:27Very calming, very quietening for the mind by having the forehead resting on the floor.
04:39To release, inhale, looking forward.
04:41Exhale, hands back.
04:43Right toes under, into Down Dog.
04:48Again, take a few moments here.
04:55Enjoying the inverted effect of having the head lower than the heart.
04:59And then we'll bring the right foot forward, beside the right thumb.
05:11So big step with the right foot.
05:14Left knee to the floor.
05:17Lift and open the chest.
05:19Perhaps stay here if you prefer.
05:21Or on an exhalation, folding forward once more.
05:25A little stronger stretch there for the right hip.
05:30Keeping the right knee as much as possible above the right heel.
05:34Relaxing the shoulders.
05:39Inhale to come up.
05:54And then as we exhale, bring the left foot to meet the right.
06:01Preparing for Uttanasana.
06:03Open inhale.
06:04Exhale.
06:05Folding forward, holding onto the elbows behind the legs.
06:08Keeping the neck soft, gradually working towards straight arms, straight legs, not arms.
06:15But sliding the arms down behind the legs.
06:18Uttanasana.
06:19Taking care of the lower back here.
06:21Nice hamstring stretch.
06:23So to release, hands to the floor.
06:36As we bend the knees, half lift, look forward.
06:38Exhale.
06:39Big step with the right foot back.
06:40Right knee to the floor.
06:42Keep the left knee above the heel.
06:45Open the chest.
06:46Inhale.
06:47Stay here if you prefer.
06:48Or exhale.
06:49Coming forward.
06:50Left shoulder in front of the knee.
06:52Forehead towards or onto the floor.
06:54Again, quietening for the mind if the forehead comes to the floor.
06:57Exhale.
07:01Again, quietening for the mind if the forehead comes to the floor.
07:17And then to release, inhale, looking forward once more, exhale, taking the left foot back
07:24to meet the right, toes pointing away, buttocks to the heels, extended child pose.
07:31Coming up onto the hands and knees, staying there if you're pregnant or had a sore shoulder,
07:44or bending the elbows, and sliding through into the cobra pose, Bhujangasana, nice gentle
07:51back bend, take care with the back and the neck, and then from there we'll push back
07:58up onto the hands and knees.
08:02And with the hips above the knees, bring the hands back in below the shoulders, preparing
08:07for Bhujangasana, the cat-cow pose.
08:10So begin to lift the buttocks, inhale, looking forward, the cow variation.
08:14And then exhale, chin to chest, buttocks under, lift the chest towards the ceiling, mobilising
08:20the spine, inhale, buttocks up, looking forward or up.
08:26And this time as we exhale, taking the right knee to the forehead, inhale, right leg back
08:34and up, looking forward or up.
08:38Exhale, right knee to the side, forehead around towards the knee.
08:43Inhale, looking forward or up, inhale, looking forward or up, exhale, under to the forehead.
08:56And then right knee to floor, lift the buttocks, inhale, looking up.
09:02Exhale, left knee to the forehead.
09:08Inhale, looking up, left leg back and up.
09:12Exhale, to the side, forehead towards the knee.
09:18Keep the right arm straight.
09:20Inhale, looking up, left leg up.
09:24Exhale, under to the forehead.
09:30And then taking the left leg behind, come onto the left toes, just breathing normally.
09:35Slide the right knee towards the centre of the mat, right foot to the left, and then left
09:40knee behind the right, left foot to the right side, sitting down in between the heels.
09:47Just aligning as much as we can, the heels to the buttocks, for Goma Karsana, the cow face
09:53pose.
09:54Again, lovely hip opening posture and also a meditation pose.
10:00From here, we'll come into a spinal twist by placing the right fingers onto the floor behind, left
10:08arm over the right thigh, lifting, inhale, exhale, turning.
10:19Massaging the spine, the abdominal organs to release.
10:27Inhale, looking forward.
10:32And as you exhale, taking the right arm under the left arm, placing the right fingers onto
10:38the left palm into Garudasana arms.
10:42Nice, nice shoulder stretch.
10:44Stay sitting up, or again, if it's comfortable, we can start to come forward, taking the elbows
10:51over the knees, eventually elbows to the floor, keep the buttocks on the floor.
10:56Little finger towards the floor, chin over the knee, release the neck.
11:03Have a strong posture.
11:08Just staying here for a while.
11:12Keep that connection with the breath.
11:15And then to release, come up on the inhalation, stretch out the arms.
11:24Exhale, taking the fingers onto the floor behind, so we can lean back onto the hands, uncross and
11:32re-cross the legs the opposite way.
11:36Coming into Gomukhasana, the cow face pose with the opposite leg on top.
11:44Hands to the knee, finding our center.
11:50And then we'll place the left fingers onto the floor behind.
11:59Take the right arm over the left thigh, inhale, lifting.
12:03Exhale, turning, looking over the left shoulder.
12:07Again, just being aware of the midriff.
12:11Keeping that lift of the chest, massaging all of those abdominal organs.
12:17And then to release, taking the left arm under the right, placing the left fingers to the
12:28right palm.
12:29Relax the shoulders as we stretch up through the fingers, staying here.
12:33Or, on an exhalation, we can come forward again with the elbows.
12:38Coming over the knees and eventually elbows towards the floor.
12:44Little finger towards the floor, release the neck, chin over the knee.
12:53Nice, strong stretch for the hips, the shoulders.
13:06Quite a calming introverted posture, preparing us for meditation.
13:12And to release, inhale, coming up, stretch out the arms.
13:20So, exhale, hands to the floor behind, leaning back, uncross the legs.
13:30And from there, we'll balance on the buttocks, holding onto the legs.
13:33So, if you want a gentle practice, if you had a sore back, menstruating or pregnant, just staying
13:39in this variation.
13:42We're coming into the next stage of Paripurna Navasana, the complete boat pose, the chest
13:50lifting, stretching through the arms, or even taking the feet to knee height, or eventually,
13:55if it's comfortable for the lower back, you could straighten the legs.
13:58Straighten the legs as you point through the toes, point through the fingers, lifting tall
14:04through the chest, keeping the breath calm, soft through the nose, holding, lifting chest,
14:13relax the facial muscles.
14:19Coming back, resting for a few moments as we take hold of the big toes with the first two fingers,
14:24and then a hamstring stretch. So, balancing, using the core to keep our balance.
14:30If the legs are straight, bend the elbows to the knees, hamstring stretch.
14:34Good, and then from there, we're going to take the legs out wide apart.
14:37Again, if the legs are straight, try bending the elbows to the knees,
14:43hamstrings and inner adductors.
14:48And then coming into the floating Bhattakanasana, so bending the knees,
14:51interlock the fingers around the feet, taking the feet up nice and high, and challenge ourselves,
14:56see if it's possible to touch the third eye with the big toes.
15:05Good, and just gently releasing the feet to the floor.
15:09Take a few moments as we open the feet, nice little healthy stretch for the ankles.
15:14In open feet, Bhattakanasana, knees towards the floor.
15:29Good, and just stretching the legs out in front.
15:32And we're going to come into a seated position, whatever's comfortable for you.
15:38I'm going to come into the Padmasana, Lotus Posture.
15:41But if you would prefer, you could just come into Sukhasana, just easy cross leg.
15:46You might even like to elevate the buttocks.
15:49Sit the buttocks higher than the feet, if you have the feet on the floor,
15:53so as to keep that neutral curvature of the spine.
15:57And resting the back of the hands towards the knees.
16:01For Nadi Shodan, we're taking the thumb and third finger to the nose,
16:07with the first two fingers folded into the base of the thumb.
16:12And then we'll exhale, relax, take a normal inhale.
16:17Gently closing the left nostril, exhale from the right.
16:20The practice begins now, inhale right, open left, close right, exhale left.
16:27Then inhale left, open right, close left, exhale right.
16:33Second cycle, in right, change, out left, pause, in left, change, out right.
16:43And then just continuing your own time, in through the right, out through the left,
16:47in through the left, out through the right.
16:51So Nadi Shodan is good for the cleansing of the subtle energy channels known as the Nadi's.
16:58It helps to balance left and right side.
17:03But if you do start to feel any tightness across the chest,
17:07any hardness behind the forehead, just discontinue the practice.
17:12And possibly you might need to lie down and relax.
17:18This practice can't be done if the nose was blocked.
17:21You could just sit and visualize the practice instead.
17:24This practice can't be done if the nose was blocked.
17:32Ideally practiced for three to five minutes per day.
17:40Nice to do after our asana practice.
17:45And helps to lead us into our meditation.
17:54So finishing on the exhalation from the right nostril, taking the right hand to the right knee.
18:04Keeping the chest lifted, we're going into our meditation now.
18:12Again, something that's good to do for some five to ten minutes per day.
18:17After our asana practice, and our pranayama practice.
18:28Keeping the mind focused on the breath.
18:30So keeping the mind focused on the breath, using the breath as an anchor.
18:45So that if our mind begins to wander, just bring its focus back again to the breath.
18:55Possibly the sensation of the inhalation, that coolness of the breath on the back of the throat.
19:00And the exhalation, being aware of the movement of the breath on the top neck.
19:08Just allowing the mind to gradually become more and more quiet, more and more still.
19:17And just for the next little while, remaining quiet.
19:23Letting go of thoughts as they arise, just letting them go.
19:30OK, far.
19:36Ok now.
19:40I bring it back to, but just turning my biggest breath on to the breath.
19:43So you can tell me, you've touched on that.
19:45Just letting everyone know that.
19:47That must not smell our mind.
19:49That's how you learn.
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