61 Points – Guided Savasana

Several years ago, I experienced 61 Points which is a guided relaxation technique often used to relax the body prior to practicing Yoga Nidra.  My teacher introduced the technique as a guided savasana, and that is how I have been teaching it.  My students love this relaxing practice.

During 61 Points, you are made aware of 61 distinct points in the body.  All the practitioner needs to do is draw their attention to the part of the body that is mentioned. There are other ways to practice such a visualizing a particular color at each point when it is mentioned.  I have seen a few different lists of 61 points in the body.  They all cover the same points but not always in the same order.  The list below is the one I use.

To begin, lie comfortably on your back.  Take time to get comfortable and release any tension you may be holding on to.  Start to watch your breath flow in through your nose and out through your nose.  Slowly begin to bring your awareness to each point in the body as it is listed below.  You can choose how much time you spend on each point.  When I teach this as a guided savasana, I have the students spend 5 seconds on each point.  I then let them have a few minutes to rest in silence.

Once you complete all 61 Points, allow yourself to rest.  When you are ready, start to make any small movements that feel good to you like wiggling your fingers and toes, gently turning your head side to side, or even take a full body stretch.  Where your practice goes from there is up to you.  Enjoy this relaxing practice.

1 – center of forehead
2 – base of the front of the neck
3 – right shoulder
4 – right elbow (inside or outside, as you prefer – the same for all other joints)
5 – right wrist
6 – right thumb
7 – right index finger
8 – right middle finger
9 – right ring finger
10 – right little finger
11 – right wrist
12 – right elbow
13 – right shoulder
14 – base of the front of the neck
15 – left shoulder
16 – left elbow
17 – left wrist
18 – left thumb
19 – left index finger
20 – left middle finger
21 – left ring finger
22 – left little finger
23 – left wrist
24 – left elbow
25 – left shoulder
26 – base of the front of the neck
27 – center of chest
28 – right of chest
29 – center of chest
30 – left of chest
31 – center of chest
32 – navel
33 – pubis
34 – right hip
35 – right knee
36 – right ankle
37 – right big toe
38 – right second toe
39 – right third toe
40 – right fourth toe
41 – right little toe
42 – right ankle
43 – right knee
44 – right hip
45 – pubis
46 – left hip
47 – left knee
48 – left ankle
49 – left big toe
50 – left second toe
51 – left third toe
52 – left fourth toe
53 – left little toe
54 – left ankle
55 – left knee
56 – left hip
57 – pubis
58 – navel
59 – center of chest
60 – base of the front of the neck
61 – center of forehead

Use the following link to access an audio recording of 61 Points that you can use to guide your practice.

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Yoga Class Playlists

These are a few of the yoga class playlists my students have requested more information on.  They were originally a separate page on my website but I thought it made more sense to make a blog post with this information.

 

From time to time, students ask about the music I play in class.  I will provide popular playlist information here!  Enjoy!

Playlist from Saturday, December 22, 2012 & Sunday, December 23, 2012

This playlist got us in the Christmas spirit!

Christmas Time is Here (Instrumental), A Charlie Brown Christmas, Vince Guaraldi Trio

Greensleeves, A Charlie Brown Christmas, Vince Guaraldi Trio

O Tannenbaum, A Charlie Brown Christmas, Vince Guaraldi Trio

Happy Holiday (Beef Wellington Remix), Holiday Lounge – The Christmas Remixes, Bing Crosby

Christmas Bells (Northern Elektrix Remix), Holiday Lounge – The Christmas Remixes, Patti Page

The Christmas Waltz (Awayteam Remix), Merry Mixmas: Christmas Classics Remixed (Digital Version), Nancy Wilson

Ong Namo, Grace, Snatam Kaur

Silent Night, December, Chris Botti

Snowfall, Snowfall – Single, Ingrid Michaelson

Savasana

Silent Night, Acoustic Christmas, Jacques Stotzem

Om, Mantra, Jane Winther

Ra Ma Da Sa, Grace, Snatam Kaur

Music Information from November 2012

I used the same playlist from May 19, 2012 (see below).  I did add a few songs.  The songs that students most wanted information on were:


Just Breathe, Just Breathe [Digital 45], Pearl Jam

Somewhere Over the Rainbow, Songbird, Eva Cassidy

Playlist from Saturday May 19, 2012 & Sunday May 20, 2012

Gayatri Mantra, The Essence, Deva Premal

Chan Chan, Buena Vista Social Club, Buena Vista Social Club

Waiting on the World to Change, Continuum, John Mayer

Ain’t No Reason, So Much More, Brett Dennen

Beautiful People, When I Woke, Rusted Root

Standing on the Moon, Built to Last, Grateful Dead

Just Breathe, Heroes, Willie Nelson & Lukas Nelson

Om Asatoma, The Essence, Deva Premal

Om Namo, The Essence, Deva Premal

Savasana

Over the Rainbow, Songbird, Eva Cassidy

Long Time Sun, Grace, Snatam Kaur

Ong Mano, Grace, Snatam Kaur

Playlist from Saturday April 14, 2012 & Sunday April 15, 2012

Australia, Songs from the Pipe, The Surfers

Imagine, Instant Karma: The Amnesty International Campaign to Save Darfur, Jack Johnson

Somewhere Over the Rainbow, Alone in IZ World, Israel Kamakawiwo’ole

Just Breathe, Just Breathe [Digital 45], Pearl Jam

Just Breathe, Piano Tribute to Eddie Vedder & Pearl Jam, Piano Tribute Players

River Flows in You, First Love (Yiruma Piano Collection), Yiruma

Let it Be, Across the Universe (Music from the Motion Picture) [Delux Edition], Carol Woods & Timothy T. Mitchum

Rama Bolo, Bhakti Bazaar, Ben Leinbach & Jai Uttal

Savasana

Cluster One, The Division Bell, Pink Floyd

Marooned, The Division Bell, Pink Floyd

Letting Go

I am organizing my website.  I had a page called “Readings” but thought it made more sense as a blog post.  I am re-posting here.

 

February 26, 2011

Letting Go

Author Unknown

To let go doesn’t mean to stop caring,
It means I can’t do it for someone else.
To let go is not to cut myself off,
It’s the realization that I can’t control another.
To let go is not to enable,
but to allow learning from natural consequences.
To let go is to admit powerlessness,
which means the outcome is not in my hands.
To let go is not to try and change or blame another,
I can only change myself.
To let go is not to care for, but to care about.
To let go is not to fix, but to be supportive.
To let go is not to judge,
but to allow another to be a human being.
To let go is not to be in the middle arranging all the outcomes,
but to allow others to affect their own outcomes.
To let go is not to be protective,
It is to permit another to face reality.
To let go is not to deny, but to accept.
To let go is not to nag, scold, or argue,
but to search out my own shortcomings and correct them.
To let go is not to adjust everything to my desires,
but to take each day as it comes and cherish the moment.
To let go is not to criticize and regulate anyone,
but to try to become what I dream I can be.
To let go is not to regret the past,
but to grow and live for the future.
To let go is to fear less and love more.

Filling Up My Cup

I signed up to participate in Hanuman Academy’s Yoga & Self Mastery Summit. It is a free, week long, online summit featuring master yoga teachers and consciousness leaders. I scanned the featured presenters and was sold immediately! Rod Stryker. Say no more. My Yoga Teacher Training program featured 5 days with Rod Stryker. He is an amazing yogi, orater, and a genius for sure. I enjoyed those 5 days of training so much that I went back for 5 days the year following. His trainings are incredibly rich. I know I only absorb a small percent of the lectures and am patient knowing I will continue to learn.

The subject of the talk that Rod Stryker gave was Challenges and Opportunities for the Modern Yogi. I decided to watch and listen. It was amazing. I highly recommend checking it out. Tantra was discussed for much of the talk. I love Tantra. The idea of a methodology that leads you to be a better version of yourself if you PRACTICE is just the answer to everything to me. Another topic in the talk was tapas. I’ve focused my practice and teaching on tapas in the past, but I now feel I understand the topic a bit more clearly. I look forward to digging deeper.

About a month ago, I went to LoveLight Yoga & Arts Festival. The message I took home was: PRACTICE. This was a huge message of the talk today. Practice. Also, have a teacher. Someone who has explored this methodology for themselves. One other message was to be selective with regards to your teacher. I am ready for a teacher. I definitely have “modern yogi” challenges as I work teaching yoga and care for my 2 young sons. My lifestyle makes traveling to study with a teacher quite difficult and then there is also the financial aspect involved with travel. I am currently looking for local teachers that I may be able to practice with. I am being selective as I am ready to have a deeper practice. Here’s the thing though. Have I gone to a class this week? No. I won’t find my teacher that way. I must commit to doing it. I must practice tapas and go to class even if I need to clean the house, feed the dogs, etc. It will only make me a better version of myself.

How did you find your teacher? I’d love to hear from you.

Namaste!

Dana

Blissing out at LoveLight Yoga & Arts Festival after an amazing

Dharma Yoga class. 2017.

We Will Never Forget

Scrolling through Facebook this morning brings back so many painful memories. I was working in Baltimore for Legg Mason when we heard about the World Trade Center being hit. It was so overwhelming. We went to the trading floor to watch the TV’s. I was terrified. I was already completely out of my comfort zone working in the city. Now this. Were we next? I was so confused and scared. I was terrified for many months following the attacks. Always looking over my shoulder. Watching video footage day in and day out.

Scrolling through Facebook this morning makes me realize how far I’ve come. Humans really are resilient. Who would have thought any of us would ever feel ok again. I now have such a grasp on my anxiety. I am in my comfort zone, practicing my Dharma as a yoga teacher. I no longer watch the news, but stay up to date by reading it.

I definitely feel a rush of anxiety any time I see a reference to the attacks on 9/11, but I do feel that it’s my duty to remember. I want to remember for all those who died or lost loved ones. I honor them and all those who helped that day and the months following. God Bless us all.

Making Movies!

My technology skills have definitely decreased since leaving corporate America 8 years ago.  I really was a computer whiz!  Now, not so much.  Things that used to take only a few clicks now take so many clicks.

I am working on a few things regarding my career as a yoga instructor.  I am really ready to grow my business.  I have a few things in the works.  On the top of the list is my desire to start updating my You Tube channel more frequently.  This afternoon I sat outside and created a trailer for my future videos.  It is super simple, but it communicates important information for my viewers.  Feel free to visit my You Tube channel and don’t forget to subscribe to hear when I upload new content!  My channel name is bloomyogamd.

Namaste

And…..2 Years Later

This makes me laugh!  I guess I started a blog 2 years ago and never came back.  Well, here I am.  Ready to pick up where I left off.  A lot has happened these past 2 years.  My teaching has expanded, my children have grown, and we now have 4 dogs & a cat.  Sadly, the blue fish is no more.  I have been much healthier these past 2 years after having a couple of years where I was sick all of the time.  As a mother of 2 little ones, I was so run down and just couldn’t get well.  Now, things are different.  I am taking better care of myself.  Because of that, I am able to take better care of my beloved family.

I am currently teaching Vinyasa, Level I/II Hatha, Yoga for Beginners, and a few All Levels classes.  I am working on becoming certified as an Aqua Yoga Instructor and begin teaching that later this month!  I have also been able to grow my Beach Yoga classes from one beach to 2!  I have so much to talk about, but today just wanted to touch base to say, I’m here!  I’m ready to share amazing content with you as you move along your yoga journey.