Week One: Presence
Start now:
5 min mediation twice per day
20 min vigorous practice once per day (follow 40 days or do another strong on the mat practice)
Read Laws 1-2 pages 1-10, intro and Week One Practice, Nutrition, and Meditation pages 51-99 (a lot of this is visuals for the practice!),
Excavation questions for Week 1 page 100
Start this a day or two before we meet again:
Preview/Skim and Scan for next week (a quick skim and scan-not in depth reading, so you can connect to what will come up for week 2 before our Friday night meeting)
Laws 3-4 pages 11-18
Week 2 reading 101-122
Week One: Resources
A video from Crystal to walk you through the on the mat practice for 40 Days Week One on Youtube. and a
A guided 7 minute meditation on Presence on Youtube.
If you’re familiar with the practice already and wanting something with a more challenging pace, try this one from OM on the Range Studio. If you’re looking for something with a challenging pace that is longer, try this one from the Baptiste Institute.
Week Two: Vitality
Start Now:
10 min mediation twice per day
30 min vigorous practice once per day (follow 40 days or do another strong on the mat practice)
Read and apply Laws 3-4 pages 11-18: Step out of your comfort Zone and Commit to Growth. Read and apply Week 2 Readings *Remember readings are optional! Lots of other options if you are not connecting to Baptiste's work :) *
Excavation questions for Week 2 page 122
Start this a day or two before we meet again:
Preview/Skim and Scan for next week (a quick skim and scan-not in depth reading, so you can connect to what will come up for week 2 before our Friday night meeting)
Laws 5-6 pages
Week 3 reading
Week 2 Resources
ON THE MAT Practice
30 minute podcast from Om on the Range http://www.omontherange.net/podcasts/2016/1/30/40-days-week-2-30-minute-practice ***This is a fast moving practice, see below for other options :) ***
Here is A short video where I break down the Sun Salutations and go slower:
https://www.youtube.com/watch?v=UPedjDrFr1c
A full Week 2 practice from a live class that I taught at Yogaterrium in 2019:
Meditation
https://m.youtube.com/watch?v=ZS9VMtWGwGI
Nutrition
This week is a fresh foods focus, include more: Whole fruits, Vegetables, lean meats, fish, and whole grains into your diet. Prepare them in simple ways, with little added ingredients as possible, to better appreciate the natural tastes. As you buy and prepare your food think about where it comes from. Think about the route that your food took to get to you! The less steps in between where the food came from and your mouth the better :-)
Week Three: Equanimity
Start Now:
15 min mediation twice per day (remember you can break this up!)
45 min vigorous practice once per day (follow 40 days or do another strong on the mat practice)
Read and apply Laws 5-6 *Remember readings are optional! Lots of other options if you are not connecting to Baptiste's work :)
Excavation questions for Week 3
Start this a day or two before we meet again:
Preview/Skim and Scan for next week (a quick skim and scan-not in depth reading, so you can connect to what will come up for week 4 before our meeting)
Laws 7-8 pages
Week 4 reading
Week 3 Resources
ON THE MAT Practice
From OM on the Range and I'll post more through the week! Live practice and meditation This week On THURSDAY :) http://www.omontherange.net/podcasts/2016/1/30/40-days-week-3-45-minute-practice***This is a fast moving practice, see below for other options :) ***
Here is A short video where I break down the Sun Salutations and go slower:
https://www.youtube.com/watch?v=UPedjDrFr1c
I will offer a live on the mat class on Zoom on Thursday night from 730pm CST -815pm CST. Register here: https://us02web.zoom.us/meeting/register/tZElcOmppj8tGtFgycBuPhLsuVwWAWyJXGcc and you will be sent a Zoom link.
Meditation
Short 7 minute meditation from Crystal https://youtu.be/xBntagGcQSo
Longer 15 minute meditation from Om on the Range
Nutrition
This week continues to be about Fresh Foods, or as we discussed- the best you can with fresh foods given the current environment, and sitting with (finding composure-equanimity!) with cravings. As for equanimity while eating, there is “no place where reactivity shows up faster than in our diets”. Therefore we were to look at what we crave and gently consider what's lurking underneath that craving..... give it ten minutes and see if it passes!
Week Four: Restoration
Overview of Week 4:
Start Now:
20 min mediation twice per day (remember you can break this up!)
60 min vigorous practice once per day (follow 40 days or do another strong on the mat practice)
Read and apply Laws 7-8 *Remember readings are optional! Lots of other options if you are not connecting to Baptiste's work :)
Excavation questions for Week 4
Start this a day or two before we meet again:
Preview/Skim and Scan for next week (a quick skim and scan-not in depth reading, so you can connect to what will come up for week 5 before our meeting)
Laws 9-10 pages
Week 5 reading
Week 4 Resources
ON THE MAT Practice
60 min Podcast practice from FlyDog Yoga: https://m.youtube.com/watch?v=5zY9AiCXDu4
From Om on the Range: http://static1.squarespace.com/static/5605b17fe4b0a63e223416c8/t/56ad6dd08a65e2a28605133c/1454207019631/Week_4_Practice.mp3/original/Week_4_Practice.mp3
A week four tutorial where Crystal breaks down some of the poses and movements https://www.youtube.com/watch?v=ddAH44eO4pQ
65 Minute Yang Plus Yin practice and meditation with Crystal. Doesn’t follow 40 days sequence, yet is great for week 4, Restoration, as it combines both yang- some vigorous movement, and yin- some softer movement with holding of poses. https://www.youtube.com/watch?v=KjPC3vWDlNc&feature=youtu.be
Meditation
20 minute meditation from Baptiste Institute
Nutrition
Fun blog about the three day fruit feast cleanse with ideas for meals: http://www.eatliverun.com/feelin-fruity/