Yoga Schedule Updates

Open level practice welcomes all ages/abilities, and may include meditation, inversions, back bends, and balancing poses. Listen to your own body, and go at your own pace. No judgment. Expect to hear some music, move through some sun salutations, and breathe in time with your movement.

Namaste,

Jim Ray RYT200

Schedule for Yoga Practices

No yoga practices scheduled at this time.

Location

to be announced

http://fit10n.com/yoga/

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.

Jivamukti Spiritual Warrior

Jivamukti Spiritual Warrior Class by Jim Ray starts at 10 AM this morning 11/2/2015 at Championship Martial Arts in Morrisville, NC. Please join us.

Championship Martial Arts

Park West Village
1408 Village Market Place
Morrisville, NC 27560

Phone: 919.463.9833

morrisvillecma@gmail.com

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 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 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

Yoga Beginner Sequence with Sun Salutation and Chair Modifications

Bks Iyengar

Yoga Beginner Sequence with Sun Salutation and Chair Modifications contains the notes from previous sequence and adds some chair yoga modifications as well as some addition notes that I incorporate into our practice for gentle yoga.

Yoga-BeginnerClass-SunSalutation-ChairModifications

Feel free to download my notes that I compiled from various sources for educational purposes only by clicking on the above link (PDF file format).

Namaste,

Jim

Jim Ray

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.

Yoga Sequence for Beginners

Yoga Sequence for Beginners contains brief outline of poses with Sanskrit name, English name, and image. I used it for my free community yoga yesterday. I had woken up at 2 AM on the morning of the class and decided to use notes instead of impromptu. Both are fun. Like with music, I like to have a teleprompter in front of me to catch a first line or a forgotten lyric. I don’t want to read off a teleprompter yet have no problem catching a cue really quick without losing a breath of flow.
I give my grateful appreciation to the following sources for the snippets of information and to Google for the images:
Kindle-YogaSequencing
Mark Stephens
Kindle Edition
Sold by: Amazon Digital Services, Inc.
Intent for my class yesterday was warm up and build up to surya namaskar (sun salutation) as shown in notes and diagram from David Life and Sharon Gannon in their book, “Jivamukti Yoga: Practices for Liberating Body and Soul.” Two of my neighbors came over for my free community yoga at my house. We discussed our physical conditions together and modified practice to minimize getting up and down. Click here to view playlist for practice. I also modified playlist on the fly and switched over to some Tibetan singing bowls during savasana instead of “The End” by the Doors.
We did multiple repetitions of standing portion of surya namaskar by reaching arms to sky, folding forward and all the way down, raising half way up with straight spine, folding forward all the way down, and raising hands to heart in prayer. We were able to synchronize the breath, music, and asana. It was the 4th class I have ever led. It was fun, and I hope they will come back. Click here for more information if you would like to join us most Saturdays at 4 PM. I enjoy sharing my yoga practice with other senior citizens and making it available to them regardless of our physical conditions. I have one rule: you have to breathe.
If I have opportunity to touch one soul in sharing my yoga practice and help another the way my teachers have helped me, I will be where I want to be in life.
Love and compassion for all,
Jim
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.
IMG_0223

Yoga Sequence for Beginners
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, begin guiding. ujjayi pranayama. Offer a slow warm- up involving asanas that will make Surya Namaskara more accessible. Teach the importance of dristana, in which the eyes are focused on a single point in each asana, helping to harness the mind to the breath and body.
Sukhasana - Easy Seated Pose
Balasana – Child’s Pose – Emphasize the importance of steadiness and ease, show them Balasana (Child’s Pose), and encourage them to rest in that or any other asana whenever they feel the need.
Balasana - Child's Pose
Bidalasana – Cat Pose and Bitilasana – Cow Pose – 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.
Bidalasana - Cat Posecat – on the exhale, arc the back, scoop out the navel
Bitilasana - Cow Posecow – on the inhale, look up, drop the belly
Balasana – Child’s pose – 5 breaths. Caution sensitivity to the knees and lower back.
Adho Mukha Svanasana – Downward-facing Dog Pose – 30 seconds. Briefly alignment energetic action. foundational asana that prepares the body for the introduction to arm balances in intermediate- level classes. offer alternative folding over with hands on wall.
 Adho Mukha Svanasana - Downward-facing Dog Pose
Samasthihi – Mountain Pose – Walk forward from Adho Mukha Svanasana and slowly roll up to standing. Teach Tadasana.
Samasthihi - Mountain PoseSamasthihi - Mountain Pose

Surya Namaskar – sun salutation

  • Exhale, steady standing, Samastittih.
  • Inhale, lock thumbs, arch back.
  • Exhale, bend forward, Uttanasana.
  • Inhale, step right foot back to lunge, Chandrasana variation.
  • Exhale, step to downward- facing dog, Adho Mukha Svanasana.
  • Inhale, Plank posture.
  • Exhale, knees, chest and chin to the floor, Ashtanga Namaskar.
  • Inhale, Cobra, Bhujangasana.
  • Exhale, seat to heels, then downward- facing dog, Adho Mukha Svanasana.
  • Inhale, step right foot forward.
  • Exhale, bend forward, Uttanasana.
  • Inhale, bend knees, lock thumbs, reach up as you straighten legs and arch back.
  • Exhale, steady standing, Uttanasana. Repeat for at least 5 minutes.
Surya Namaskar - sun salutation
Vrksasana – Tree Pose – 30 seconds on each side. Limit standing balance asanas to Vrksasana (Tree Pose)
Vrksasana - Tree Pose
Virabhadrasana II – Warrior II Pose – Prepare in a wide Prasarita stance. 5–10 breaths on each side.
 Virabhadrasana II - Warrior II Pose
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 - Bridge Pose
Apanasana – Knees to Chest Pose – Guide gentle rotation of the knees in circles. Work in stretch on each side.
Apanasana - Knees to Chest Pose
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 - Reclined Twist
Eka Pada Raj Kapotasana Prep – Pigeon Prep – 1–2 minutes on each side.
Eka Pada Raj Kapotasana Prep - Pigeon 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 - Seated Staff Pose
Paschimottanasana – Seated Forward Bend – 1 minute.
Paschimottanasana - Seated Forward Bend
Savasana – Final Relaxation – 5 minutes or longer.
Savasana - Final Relaxation
Sukhasana – Meditation.
Sukhasana - Meditation

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!