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.

Playlist for Retreat – 4 hours

Mount Mitchell sacred ground

Here’s the playlist for a 4 hour retreat based primarily on classic rock music for background. In the beginning, there are some uplifting, happy, and spiritual tunes with the more cerebral music an hour into the playlist. The musical mood weaves through several rock genres culminating in “The End” by The Doors to open your doors of perception. Enjoy 🙂

Namaste,

Jim

retreat playlist 4hr

Jim Ray

Jim Ray, President

Neuse Networks

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 practices yoga daily 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.

Playlist for Yoga 6/13/2015

In keeping with a philosophy of advanced planning, here is the play list I just finished for my yoga practice in 15 minutes.

Play list - yoga 2015-06-13

I also will add this dharma talk:

Take a moment to arrive on your mat. I had opportunity to arrive in my space on top of sacred ground at Mount Mitchell for six hours seated meditation on granite. At that time, I had a profound moment about my yoga practice I wanted to share. To arrive on your mat means many things to many people. Now, arrive on your mat with the following thoughts. There is no judgment. No one cares about the car you drive or if you have a car at all. The size of your house makes no difference now. The color of your skin does not make you better or worse than anyone else. It does not matter what name you call God. Just arrive.

Breathe in as you count to four. Breathe out on same count. Notice how you feel. Enjoy several more breaths on same count.
Add hold for four count top and bottom of breath.
Set an intention for practice.
Jim Ray

About:

Jim Ray is President at Neuse Networks and holds EE degree from NCSU, has been in IEEE for 34 years (Senior Member, past Chair for Eastern NC Section, past Chair NCSU Student Branch), and lives in Cary, NC with his wife and two sons.

Contact Information:

Jim Ray, President
Neuse Networks
web: www.neuse.net direct extension: 919-838-1672 x100 cell phone: 919-606-1772 skype: neusedotnet email: jim@neuse.net

Sat Yam Dharma Talk

In the Laws of Manu from 1500 BC translated into English by G. Buhler, consider Chapter IV, verse 138:

Let him say what is true, let him say what is pleasing, let him utter no disagreeable truth, and let him utter no agreeable falsehood; that is the eternal law.

In Sanskrit, it says:

Satyam bruyat – priyam bruyat- na bruyat satyam apriyam – priyam cha nanrutam bruyat – esha dharmah sanatanah.

In Hindi, it says:

सत्यम ब्रूयात प्रियं ब्रूयात न ब्रूयात सत्यम अप्रियम

प्रियंच नानृतम ब्रूयात  एषा धर्मः सनातनः

Happy Businessman in the Nature

What does it mean to me? One of my teachers had used the mantra “sat yam” in her classes. Sanskritdictionary.org defines satyam as truthfulness. She also said do everything with love. Therein lays the magic to embody truthfulness and to say what is pleasing by doing so with love. More specifically, consider love as the basis for the following three main points:

  • good thoughts for ourselves and for others
  • kind words for ourselves and for others
  • good intentions for ourselves and for others

Short seated meditation: inhale and silently say to yourself “sat,” exhale and say “yam.”

Asana sequence for initial practice prior to vinyasa flow:

  • Seated neck rolls
  • Forward fold with crawl to left and to right
  • Child’s pose – balasana
  • Cat/cow – bidalasana/bitilasana
  • Down dog – adho mukha svanasana

What is love? Is it a cold and broken hallelujah? Is it something we learn? Is it the trinity – the father, son, and holy ghost? The Bible says God is love in John 3:16. Jesus said love as I have loved. Hugh Hefner may have said the same thing. Love between partners certainly is another type of love. There is love between teacher and student, friends, family, pets. There is also loss, separation, sweet emotion, and dark emotion that drives one to check out.

Asana sequence for vinyasa flow:

  • Sun salutation – Surya namaskar A
  • Sun salutation – Surya namaskar B
  • Warrior I/II/III – virabhadrasana

Do you feel like checking out of the hotel? Take it in. Acknowledge it. Notice how you feel. Then, exhale, and purge thyself of all things that do not serve you. One may not change events destined to occur. One may change how you feel about those events.

Asana sequence for floor work:

  • Table
  • Thread the needle
  • Pigeon prep – kapotasana
  • Bridge pose – setu handha sarvangasana
  • Reclined spinal twist – supta parivartanasana
  • Shoulder stand
  • Plow
  • Final relaxation – 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.

What are you going to take off the mat now for yourself and for others? How about a little bit of love? As you inhale, raise your arms up to the sky, reach up and find that love. On the exhale, lower your arms and twist to the left to send out that love to one side. On the inhale, reach up while coming back to center to find your love. On the exhale, lower your arms and twist to the right to send out that love to the other side.

  • Inhale your hands to heart center and bow your head. Be true. Be love. God bless all creation.

Hum Buzz Studios II

play list – sat yam dharma talk

The play list has three main sections:

  1. soft introduction to initiate dharma talk, set intention, stretch out, and evoke emotion
  2. flow songs for the top of the bell curve in the vinyasa flow sequencing diagram
  3. floor work songs for background music after flow while doing floor poses

It contains 21 songs and lasts about 90 minutes. Most of the selections come from the classic rock genre. Some of the selections are original compositions.

Playlist-SatYamDharmaTalk

About:
Jim Ray is President at Neuse Networks and holds EE degree from NCSU, has been in IEEE for 34 years (Senior Member, past Chair for Eastern NC Section, past Chair NCSU Student Branch), and lives in Cary, NC with his wife and two sons.

Contact Information:
Jim Ray, President
Neuse Networks
web: www.neuse.net direct extension: 919-838-1672 x100 cell phone: 919-606-1772 skype: neusedotnet email: jim@neuse.net

Jim Ray

Playlist for Free Yoga for Seniors – June 6, 2015

2011-01-28-ShakedownStreet-cropped

Looks like the playlist for our next free yoga for seniors is as follows. Hope you will join us!

Playlist-yoga2015-06-06

About:

Jim Ray is President at Neuse Networks and holds EE degree from NCSU, has been in IEEE for 34 years (Senior Member, past Chair for Eastern NC Section, past Chair NCSU Student Branch), and lives in Cary, NC with his wife and two sons.

Contact Information:

Jim Ray, President
Neuse Networks
web: www.neuse.net direct extension: 919-838-1672 x100 cell phone: 919-606-1772 skype: neusedotnet email: jim@neuse.net

Playlist for Free Yoga for Seniors Today

Bks Iyengar

In keeping with a philosophy of advanced planning, here is the play list for this afternoon’s free yoga that I just finished.

Playlist-yoga2015-05-02

If you wish to join us, we meet most Saturdays when possible from 4 to 5 PM at my house and usually have between 2 and 5 others. Sign up using Meetup at the following link:

Yoga Free Gentle Geriatric Community Sharing of Practice

Cary, NC
31 yogi and yogini

4 PM Saturday in Cary. Bring mat, props, poses, and beverages. Enjoy an hour of inspiration.You are welcome to join me this Saturday from 4 PM until 5 PM for free gentle ger…

Next Meetup

Free Gentle Geriatric Community Sharing of Yoga Practice

Saturday, May 2, 2015, 4:00 PM
5 Attending

Check out this Meetup Group →

For those that wish to look at the notes that I use for our yoga, then you may download them here:

Yoga-SuryaNamaskar

That’s all for now. Time to go sweep the dirt under the carpet before guests arrive.

Namaste,

Jim

About:

Jim Ray is President at Neuse Networks and holds EE degree from NCSU, has been in IEEE for 34 years (Senior Member, past Chair for Eastern NC Section, past Chair NCSU Student Branch), and lives in Cary, NC with his wife and two sons.

Contact Information:

Jim Ray, President
Neuse Networks
web: www.neuse.net direct extension: 919-838-1672 x100 cell phone: 919-606-1772 skype: neusedotnet email: jim@neuse.net
Jim Ray

Playlist for Yoga 4/4/2015

chakra4-heart-tat-rev3

I am looking forward to practice tomorrow and prepared the playlist this morning with an eclectic mix inspired by one of my favorite teachers. Some songs on the playlist are deep and dark love stories guaranteed to open up your heart chakra. I slipped in a Joni Mitchell song with The Band backing her up and extend prayers for healing to her. Play time without the Chakra Journey piece by Anugama is right at an hour. My plan is to use Chakra Journey at beginning while people come into their practice and at the final shavasana.

Namaste,

Jim

Playlist yoga 2015-04-04

About:
Jim Ray is President at Neuse Networks and holds EE degree from NCSU, has been in IEEE for 34 years (Senior Member, past Chair for Eastern NC Section, past Chair NCSU Student Branch), and lives in Cary, NC with his wife and two sons.
Contact Information:
Jim Ray, President
Neuse Networks
web: www.neuse.net direct extension: 919-838-1672 x100 cell phone: 919-606-1772 skype: neusedotnet email: jim@neuse.net
Eagle Arms

Playlist for Gentle Yoga 3/21/2015

In keeping with philosophy of advanced planning, here’s the playlist I made for today’s free gentle yoga at my house in 30 minutes.

Namaste,

Jim

Playlist yoga 2015-03-21

Jim Ray is President at Neuse Networks and holds EE degree from NCSU, has been in IEEE for 34 years (Senior Member, past Chair for Eastern NC Section, past Chair NCSU Student Branch), and lives in Cary, NC with his wife and two sons.

Jim Ray

Playlist for Next Free Community Yoga Saturday 4-5 PM 3/7/2015

Peaceful Ocean Sunset

Here’s the tentative playlist for our next free gentle geriatric community yoga on Saturday, March 7, 2015 from 4-5 PM. Shamanic Dream will open practice with pranayama. Classic rock and pop for gentle vinyasa flow. “The End” by the Doors for shavasana.

Playlist yoga 2015-03-07

Click Here to Join our Meetup and enjoy an hour of inspiration!