Sit Down, and Shut Up.

Sometimes, I try to think of something meaningful for my yoga practice. Something for a little dharma talk. Just a little nugget that folks might hold onto, and take with them off the mat and into life. I couldn’t think of a thing this morning for tomorrow’s Sunday Morning Free Community Yoga at Fortnight. Zilch. I just wanted to sit down, and shut up.

Then, it came to me. Sit down, and shut up. That was it. Not in a mean or nasty way. Just do it. Those little voices inside our heads with constant chatter also known as the monkey mind need to sit down, and shut up. It is part of the process to arrive on your mat, and purge thyself of all things that do not serve you. You do it by focusing on breathing because everyone has the ability to breathe, or you would not be here. Focus on the breath, and the monkey mind sits down, and shuts up.

We may use the physical asana to help us become more receptive to the meditative state of bliss where the monkey mind cannot be heard. Advanced yoga is all about the mind, and not just the body bending into some pretzel. It is all about the mind controlling and elongating the breath that regulates the heart rate throughout the asana and seated meditation.

Come breathe. Set yourself free. Kiss the monkey mind bye bye, and arrive.

Join me most any given Sunday morning for yoga at Fortnight in Cary, and go within. Tap into your mind, body, and soul to successfully arrive by letting go of the past, not worrying about the future, and being in the present moment to acknowledge your own divine nature. All you have to do is to bring your own mat, and breathe. It’s a free community practice that is open to all levels. I lean toward the gentle side instead of torture like Chaturanga Dandasana until your arms fall off yet also throw in a little optional spice. We start at 10:30 AM every Sunday at Fortnight in Cary, NC unless there is a holiday, or I am out of town at my additional teacher training at Asheville Yoga Center several times each year. Here’s where I will post any schedule changes, and where you may go for additional details:

Sunday Morning Yoga

Arrive. Be here now.

Regards,

Jim

Jim Ray RYT200 cell: 984-459-0458

Yoga is not about the fancy pose. It is about getting into your head, and your heart. It is about taking what you learn on the mat into your life off the mat. Jim completed RYT200 teacher training at Republic of Yoga in Cary, NC, and is currently enrolled in RYT300 teacher training at Asheville Yoga Center.

Jim Ray

Reasons Not to Do Yoga

*** 6/18/2017 Sunday morning yoga has been cancelled. The Fortnight tap room will be closed. ***

Reasons not to do yoga are things we create in our own mind that are obstacles. I hurt my leg. I am too tight. I don’t have time. It is too expensive.

Let’s turn it around: Reasons *To* Do Yoga

It makes me happy. My body feels good afterward. Pretty simple stuff.

Join me most any given Sunday morning for yoga at Fortnight in Cary, and go within. Tap into your mind, body, and soul to successfully arrive by letting go of the past, not worrying about the future, and being in the present moment to acknowledge your own divine nature. All you have to do is to bring your own mat, and breathe. It’s a free community practice that is open to all levels. I lean toward the gentle side instead of torture like Chaturanga Dandasana until your arms fall off yet also throw in a little optional spice. We start at 10:30 AM every Sunday at Fortnight in Cary, NC unless there is a holiday, or I am out of town at my additional teacher training at Asheville Yoga Center several times each year. Here’s where I will post any schedule changes, and where you may go for additional details:

Sunday Morning Yoga

Arrive. Be here now.

Regards,

Jim

Jim Ray RYT200 cell: 984-459-0458

Yoga is not about the fancy pose. It is about getting into your head, and your heart. It is about taking what you learn on the mat into your life off the mat. Jim completed RYT200 teacher training at Republic of Yoga in Cary, NC, and is currently enrolled in RYT300 teacher training at Asheville Yoga Center.

Success with Yoga is an Internal Job

Success with yoga is an internal job that is unique to each of us, and that comes from within. Join me most any given Sunday morning for yoga at Fortnight in Cary, and go within. Tap into your mind, body, and soul to successfully arrive by letting go of the past, not worrying about the future, and being in the present moment to acknowledge your own divine nature. All you have to do is to bring your own mat, and breathe. It’s a free community practice that is open to all levels. I lean toward the gentle side instead of torture like Chaturanga Dandasana until your arms fall off yet also throw in a little optional spice. We start at 10:30 AM every Sunday at Fortnight in Cary, NC unless there is a holiday, or I am out of town at my additional teacher training at Asheville Yoga Center several times each year. Here’s where I will post any schedule changes, and where you may go for additional details:

Sunday Morning Yoga

Arrive. Be here now.

Regards,

Jim

Jim Ray RYT200 cell: 984-459-0458

Yoga is not about the fancy pose. It is about getting into your head, and your heart. It is about taking what you learn on the mat into your life off the mat. Jim completed RYT200 teacher training at Republic of Yoga in Cary, NC, and is currently enrolled in RYT300 teacher training at Asheville Yoga Center.

Sequence and Play List

One of the folks that joined us for our first practice at my new home studio on Thursday had asked about my notes. We did not get to everything. Consequently, I am going to extend the next practice another 15 minutes so we do not feel rushed. My wife was surprised at the decidedly classic rock play list. So, I decided to post both. Click here to reserve your spot for our next practice:

community vinyasa slow flow yoga

Thursday, Dec 3, 2015, 5:45 PM

Smiling Circle Yoga
312 W. Chatham St. #203 Cary, NC

3 yogis and yoginis Attending

Join us for community vinyasa slow flow yoga on most Thursdays from 5:45 PM to 7:15 PM. Show up at 5:45 PM if it is your first visit to Smiling Circle Yoga so you may complete the one-time registration form. We plan to practice from 6-7 PM and have buffer to clear the house for their next event. Class Passes for Smiling Circle Yoga and donations ar…

Check out this Meetup →


 

YogaSequence-2015-11-19 Click here to download pdf with graphics: Yoga Sequence 2015-11-19

Opening Practice
Om – Add a spiritual dimension— even chanting aum and many new students put up such defenses that complicate their experience.
Sukhasana – Easy Seated Pose – 1–3 minutes
  • Welcome
  • set intention
  • ujjayi pranayama
  • dristi – eyes are focused on a single point in each asana
  • harness the mind to the breath and body.
 Sukhasana
Neck Rolls
Balasana – Child’s Pose
  • encourage rest in child’s pose any time it is necessary
  • walk hands right, take 3 breathes
  • walk hands left, take 3 breathes
 Balasana
Bitilasana – Cow Pose – on the inhale, look up, drop the bellyBitilasana
Bidalasana – Cat Pose – on the exhale, arc the back, scoop out the navelBidalasana
Teach the relationship between breath and movement even within the relative stillness of a held asana. Start this exploration in a simple seated position, and then explore it with greater movement by doing Cat and Dog Tilts on all fours.
Balasana – Child’s pose – 5 breaths. Caution sensitivity to the knees and lower back.
Adho Mukha Svanasana – Downward-facing Dog Pose – 30 secondsAdho Mukha Svanasana
Standing Practice
Samasthihi – Mountain Pose
  • Walk forward from Adho Mukha Svanasana
  • slowly roll up to standing
 Samasthihi Samasthihi
Standing – Grab wrist, Side stretch left and right
Sun breathes – Forward fold, rise half way, fold, arms to sky
Surya Namaskar A – sun salutation A
  • inhale – arms up, gaze to the thumbs
  • exhale – forward fold – uttanasana
  • inhale – rise half way with flat back – ardha uttanasana
  • exhale – jump or step back – chatturanga dandasana (alt knees/chest/chin)
  • inhale – cobra or updog – urdhva mukha svanasana
  • exhale – down dog, hold 5 breathes – adho mukha svanasana
  • at bottom of 5th exhale, hop or step forward
  • inhale – rise half way with flat back – ardha uttanasana
  • exhale – forward fold – uttanasana
  • inhale – arms up, gaze to the thumbs
  • exhale – hands to heart center – samasthiti
Surya Namaskar B – sun salutation B
  • inhale – bend knees, arms up, sit back in your chair – utkatasana
  • exhale – forward fold – uttanasana
  • inhale – rise half way with flat back – ardha uttanasana
  • exhale – jump or step back – chatturanga dandasana (alt knees/chest/chin)
  • inhale – cobra or updog – urdhva mukha svanasana
  • exhale – down dog – adho mukha svanasana
  • inhale – step right foot forward – warrior I – virabhadrasana I
  • exhale – chatturanga dandasana (alt knees/chest/chin)
  • inhale – cobra or updog – urdhva mukha svanasana
  • exhale – down dog – adho mukha svanasana
  • inhale – step left foot forward – warrior I – virabhadrasana I
  • exhale – chatturanga dandasana (alt knees/chest/chin)
  • inhale – cobra or updog – urdhva mukha svanasana
  • exhale – down dog, hold 5 breathes – adho mukha svanasana
  • at bottom of 5th exhale, hop or step forward
  • inhale – rise half way with flat back – ardha uttanasana
  • exhale – forward fold – uttanasana
  • inhale – inhale – bend knees, arms up, sit back in your chair – utkatasana
  • exhale – hands to heart center – samasthiti
Chair/twist right
chair/twist left
warrior I/II/III sequence
Vrksasana – Group Tree Pose – 30 seconds on each side
  • give neighbor permission to step on your mat and vice versa
  • stand in line
  • bring arms to T and put them on the shoulders of your neighbor
  • feel supported
  • lift your right knee toward chest
  • place foot on leg above or below your knee
  • rotate knee out to the side and hold 3 breathes
  • repeat on other side and thank your neighbor
 Vrksasana
Grounding Practice
Setu Bandha Sarvangasana – Bridge Pose – 2 times, 5–10 breaths each time. back bends with Setu Bandha Sarvangasana (Bridge Pose), again exploring dynamically before holding for up to five breaths. Repeat two to three times.
 Setu Bandha Sarvangasana
Apanasana – Knees to Chest Pose – Guide gentle rotation of the knees in circles. Work in stretch on each side.
 Apanasana
Supta Parivartanasana – Reclined Twist – 2 times, 5–10 breaths on each side. Offer a gentle release of the spine following back bends, starting with an easy Supta Parivartanasana (Reclined Revolved Pose) with both knees bent and together to take it easier on the lower back.
 Supta Parivartanasana
Eka Pada Raj Kapotasana Prep – Pigeon Prep – 1–2 minutes on each side.
 Eka Pada Raj Kapotasana Prep
Dandasana – Seated Staff Pose – 1 minute. Explain grounding through the sit bones as the primary action in this and all other seated asanas.
 Dandasana
Paschimottanasana – Seated Forward Bend – 1 minute.
 Paschimottanasana
Peak Pose
thread the needle sequence
Inversion
legs up the wall, shoulder stand, head stand
Savasana
Final Relaxation – 10 minutes or longer.
 Savasana
Closing
Fetal position – with your eyes closed, slowly roll over to right side, and come back to your intention.
Comfortable seated position – keeping your eyes closed, slowly push up to comfortable seated position.
Bring your hands to heart center.
Touch thumbs to forehead for good thoughts for yourself and for others.
Touch thumbs to lips for kind words for yourself and for others.
Touch thumbs to heart for good intentions for yourself and for others.
Sukhasana
Meditation
Sukhasana

Here’s the play list:

Playlist-2015-11-19

Jim Ray
Jim Ray, RYT 200 http://yogaray.org/
Jim has background in dance, music, martial arts, and yoga. He enjoys vinyasa slow flow yoga that synchronizes the breath, movement, and music as well as alignment-based yoga with more static poses. Expect open level practices that include inversions, back bends, and balancing peak poses where one always has the option to help spot your neighbor, to observe, and to take a child’s pose at any time. He completed RYT 200 yoga teacher training in Jivamukti yoga at Republic of Yoga, Cary, NC in 2015. “My goal is to bring yoga to others to help them the way my teachers have helped me.” Jim lives in Cary, NC with his wife and two sons.
Jim Ray
Jim Ray, President
Neuse Networks – Managed Services Behind the Scenes, After-Hours, and Out of Your Way since 1997
web: www.neuse.net phone: 919-838-1672 x100 email: jim@neuse.net
For service, email ticket@neuse.net and call 919-838-1672 option 1.

Meditation Yoga with Smita Shah

IMG_0247

Please join us Sunday mornings for Meditation Yoga with Smita Shah from 9-10 AM.

Smita Shah

– Begin with Flex & Stretch for comfortable seated position to Meditate

–  10 – 15 minutes Meditation

– Gentle Yoga Poses: sitting down, lying on back, lying on stomach, & standing,

– End with Relaxation

 

Championship Martial Arts
1408 Village Market Place
Morrisville, NC 27560

http://cmatriangle.com

community vinyasa slow flow yoga

IMG_0214
Thursdays from 5:45 PM to 7:15 PM
Smiling Circle Yoga
312 W. Chatham St. #203, Cary, NC
Reserve Your Spot Here:

community vinyasa slow flow yoga

Thursday, Nov 19, 2015, 5:45 PM

Smiling Circle Yoga
312 W. Chatham St. #203 Cary, NC

6 yogis and yoginis Attending

Join us for community vinyasa slow flow yoga on most Thursdays from 5:45 PM to 7:15 PM. Show up at 5:45 PM if it is your first visit to Smiling Circle Yoga so you may complete the one-time registration form. We plan to practice from 6-7 PM and have buffer to clear the house for their next event. Class Passes for Smiling Circle Yoga and donations ar…

Check out this Meetup →

Join us for community vinyasa slow flow yoga on most Thursdays from 5:45 PM to 7:15 PM. Show up at 5:45 PM if it is your first visit to Smiling Circle Yoga so you may complete the one-time registration form. We plan to practice from 6-7 PM and have buffer to clear the house for their next event. Class Passes for Smiling Circle Yoga and donations are accepted yet not required.

Namaste,

Jim

Jim Ray, President

Neuse Networks – Managed Services Behind the Scenes, After-Hours, and Out of Your Way since 1997

webwww.neuse.net phone: 919-838-1672 x100 email: jim@neuse.net

For service, email ticket@neuse.net and call 919-838-1672 option 1.

Jim, RYT 200, teaches yoga, practices yoga on a regular basis, and formed Neuse Networks in 1997 that specializes in managed services (MSP) to remotely automate IT maintenance and to take IT labor out of the equation. He focuses on combining conventional client/server technologies with virtualization, mobility, and cloud technologies to implement computer networks for voice, video, and data. His education includes Bachelor of Science in Electrical Engineering from NC State 1985. He has been in IEEE since 1980 (Senior Member, past Chair for Eastern North Carolina Section 2010, past Chair for NC State Student Branch 1981). He lives in Cary, NC with his wife and two sons.

Jim Ray

Cary, NC – New Open Level Vinyasa Flow Yoga Class

First class free, $10 suggested donation thereafter.

Thursday, Nov. 19, 2015, 5:45 PM – 7:15 PM

Open level (inversions, back bends, balancing) with alternative poses offered for any given advanced pose to keep our bodies safe.

Smiling Circle Yoga
312 W. Chatham St. # 203
Cary, NC 27511

http://www.smilingcircleyoga.com/

We will accept Smiling Circle Yoga class passes.

Here’s our new Meetup to reserve your spot:

vinyasa flow yoga

Thursday, Nov 19, 2015, 5:45 PM

Smiling Circle Yoga
312 W. Chatham St. #203 Cary, NC

2 yogis and yoginis Attending

first class free, $10 suggested donation thereafter.Jim Ray, RYT 200 Jim started Yogaray.org in 2014 and a free yoga practice for seniors in his home. He completed RYT 200 yoga teacher training at Republic of Yoga with Nicole Nichols in 2015. Jim practices yoga daily and enjoys vinyasa flow that synchronizes the breath with the movement. “My goal …

Check out this Meetup →

Regards,

Jim

Jim Ray

Jim Ray, President
Neuse Networks – Managed Services Behind the Scenes, After-Hours, and Out of Your Way since 1997
web: www.neuse.net phone: 919-838-1672 x100 email: jim@neuse.net
For service, email ticket@neuse.net and call 919-838-1672 option 1.
Jim Ray, RYT 200
Jim started Yogaray.org in 2014 and a free yoga practice for seniors in his home. He completed RYT 200 yoga teacher training at Republic of Yoga with Nicole Nichols in 2015. Jim practices yoga daily and enjoys vinyasa flow that synchronizes the breath with the movement. “My goal is to bring yoga to others to help them the way my teachers have helped me.” Jim On his day job, Jim formed Neuse Networks in 1997 that specializes in managed services (MSP) to remotely automate IT maintenance and to take IT labor out of the equation. He focuses on combining conventional client/server technologies with virtualization, mobility, and cloud technologies to implement computer networks for voice, video, and data. His education includes Bachelor of Science in Electrical Engineering from NC State 1985. He has been in IEEE since 1980 (Senior Member, past Chair for Eastern North Carolina Section 2010, past Chair for NC State Student Branch 1981). He lives in Cary, NC with his wife and two sons.