Yoga Guidelines

Remember that yoga can be done anytime, anywhere. It’s really cool!

Be gentle on your body! Start slowly and gently, and stop if it hurts. It should feel like a good, soft stretch. Being consistent breeds flexibility and results. Pushing yourself too hard only brings injuries!

Always consult your doctor before starting any new exercise program.

“Do I have to worship the sun if I do Sun Salutes?” Come on now! Yoga is an ancient form of stretching and breathing that can increase your spiritual awareness if used properly. Of course you don’t have to worship the sun, but I do encourage you to breathe deeply during your yoga workout, or any work out- even if your lifting weights, walking, or just stretching in general.

And to make your stretching a spiritual session, turn your heart, your mind, your body and your breath to the Divine, to Divine Love, with every breath. If you are Christian, of course you can turn your heart and your breath to Jesus. If you are not sure, just breathe Love into your entire being as you stretch/exercise.

By the way, I made these up. Just kidding, they’re like a million years old.

Benefits

Everything. Breathing, circulation, stretching, back pain, posture, energy, vitality, flexibility, balance, etc. etc. Just do them!!!!

This is MY version. I want to keep it simple.

Ground rules:

1. Be gentle! Do not force anything! If it hurts, stop! A gentle stretch is all you need.
2. Discuss with your doctor before starting any exercise program.
3. Start out with just once per day. They feel good! Do more when it feels good and you want to do more. You will grow your practice with minimal effort.
4. Keep it simple! Just go through the motions gently. The more often you do it, the better they will feel and you can then learn how to go deeper into the stretches and make them work for you even more.
5. Remember to breathe! Deep belly breathing at all times.
6. Keep your attention in your heart, and breathe love into your body, your mind, your heart and your breath.

Dr. Moses’ Yoga: Sun Salutes

[You’re going to want to watch the video for these!]

1. Stand up tall. Inhale deeply and reach out and up over your head. Pull your arms gently back using your shoulder muscles. Feel a pretend rope pulling your forehead and chest up into the sky.
2. Exhale and bend forward as far as you comfortably can, and relax for a moment in a standing-forward-bend. Stretch your lower back and hamstrings, and your upper back, shoulders and neck. Take a few deep breaths.
3. Bring your LEFT leg back (the next time you do this, bring your right leg back.) Now you are in runner’s pose. Breathe.
4. Bring your other leg back to plank pose. Hold yourself up nice and firm. Breathe.
5. Come down as if you are going to do a push-up. (If you want, do some push ups! I do.)
6. Then, push yourself up into Upward Dog. Be sure and lift your chest and head toward the sky, and press firmly with your hands, keeping your shoulders down. Take 3 deep breaths.
7. Next, fold your feet under and go into Downward Facing Dog. This one’s hard. I still can’t do it all the way. Start with your knees bent and don’t feel like you have to get your heels to the floor. Just lift that butt high into the air and push your arms into the floor. Slowly stretch out your hamstrings and calves with time. No forcing! Take 3 deep breaths.
8. Now, come back to plank pose, holding a flat back. Bring your LEFT leg forward, bringing you back to runner’s pose. (On the next time, you will use your right leg both times, for step 3 and step 8.) Breathe.
9. Bring your right leg forward, and stay in a standing forward bend for a few moments. Breathe deeply.
10. Bend your knees slightly and rise from the hips with a deep breath. Bring your arms out wide and reach up high as you come up.
11. Exhale and bring your arms back down by your sides.
12. Repeat, leading with your right leg in steps 3 and 8.

There are a ton of variations and you will get better and better at these with time. They are awesome, so do them! 2 minutes a day will change your whole body.

And remember to breathe!

Please do these. If they’re too much, start with some of my other yoga videos, or the seated series, which I love.

You’ll get there.  😉

Love,
Dr. Moses.

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