LEVEL 3
HARMONIZING
THE DOJO
Feng Shui is an ancient Chinese practice that focuses on harmonizing individuals with their surrounding environment. It originates from the Taoist understanding of nature, particularly the concept of qi (or chi), which is the vital life force that flows through everything. The goal of Feng Shui is to optimize the flow of qi in a space, creating balance, health, prosperity, and well-being.
There is no better way to start your daily practice than harmonizing your dojo. Take 20 minutes to go through your space, decluttering it and allowing the energy to move better.
Harmonize the body.
Surya Namaskar · 10 mins.
Standing Yoga Flow · 4 minutes.
Ground Flow + Pranayama · 12 minutes.
🌞 movement practice
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Muladhara
Chakra
The Muladhara Chakra, also known as the Root Chakra, is the first of the seven primary energy centers in the body, located at the base of the spine. It is associated with grounding, stability, and survival, and it connects us to the Earth element. The term "Muladhara" translates from Sanskrit as "root" (Mula) and "support" or "foundation" (Adhara), indicating its role as the base that supports our overall energy system.
It is linked to basic survival needs, such as food, shelter, and security, and plays a vital role in how we feel grounded and connected to our physical body. When balanced, this chakra supports feelings of safety, stability, and confidence; an imbalance can lead to issues like anxiety, insecurity, and physical ailments, particularly in the lower body (e.g., lower back pain, colon problems).
journaling
· What fears or anxieties am I holding onto that prevent me from feeling present?
· How connected do I feel to my family, home, or community, and what can I do to strengthen these connections?
· What practices (like walking in nature, meditation, or yoga) help me feel centered, and how can I integrate them more regularly?
🌕 night practice
Yoga Nidra is an excellent practice to do right before going to sleep.
A proper use of Yoga Nidra can help with your sleep onset, ensuring you fall asleep quickly and are able to stay asleep throughout the night. Other benefits of Yoga Nidra include: Helping calm your sympathetic nervous system, otherwise known as the “fight or flight” response, and fosters a feeling of soothing relaxation.
learn more about Ujjayi breathing technique
Ujjayi breathing is a technique used in yoga that helps calm the mind by focusing on the breath, effectively minimizing distracting thoughts. This technique creates a distinctive sound that aids in synchronizing movements with the breath, making it a fundamental practice in yoga.
Ujjayi breathing is also known by different names:
Ocean Breathing
Snake Breathing
Whispering Breath
Ujjayi Pranayama
How to Practice Ujjayi Breathing
Inhalation and Exhalation: Breathe in and out through your nose.
Mouth Position: Keep your mouth closed throughout the process.
Throat Constriction: Slightly constrict your throat so that your breath creates a gentle rushing sound, similar to snoring.
Diaphragm Control: Use your diaphragm to control your breath.
Breath Duration: Ensure that inhalations and exhalations are of equal length.
Initially, the sensation of breathing through this method might feel unusual or insufficient, but it generally becomes more comfortable with practice.