Yoga 7 Minutes a Day, 7 Days a Week: A Gentle Daily Practice for Strength, Clarity, and Calm
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This is more than a book for the body; Hirschi has constructed a simple step-by-step program that aims to heal and energize the soul and spirit.
ISBN-13: 9781590035092
Media Type: Paperback
Publisher: Red Wheel/Weiser
Publication Date: 09-01-2020
Pages: 160
Product Dimensions: 6.00(w) x 7.75(h) x (d)
Gertrud Hirschi teaches yoga in accordance with the latest medical findings at her own yoga school in Zurich, and she holds seminars in Switzerland, Germany, and Greece.
CHAPTER 1 Sunday DAY OF THE SUN Even the ancients dedicated the first day of the week to the sun. For millennia the sun has been a symbol of the Divine. Sunday represents a new day in which a new beginning is hiding, lying in wait. Everything that germinates and grows has its source in peace and serenity. Think of a child in the womb or the butterfly in its cocoon, the seeds deep in the earth, or flowers in the bulbs — everything that grows and unfolds first has its start in the dark and concealed. Therefore, the sun is connected to birth and growth. The sun awakens life, and life is attracted to the light. The sun affects everything in nature, including our physical body, our emotions, and our spiritual being. Many of us feel a sense of tranquility on a warm summer afternoon, especially in our moods and thinking. The sun can make you so relaxed that you may not want to put the effort into concentration or take on heavy emotions. Following such a time of relaxation, there is a new sense of creative power, new ideas, and vigor. In many cultures and religions, Sunday was a mandated day of rest. Perhaps many of our modern-day stresses could be reduced if we reinstated Sunday as a rest day. You don't have to make it religious; simply use the day to laze about to your heart's content. It is best to leave a little time on Sunday to contemplate your new beginning, or even better, to write down your ideas and create a plan for the week. This will help you implement those ideas over the coming days. On a physical level, Sunday corresponds to the circulatory system. Chinese healers are known to consider circulation an element of fire, which therefore indicates the sun. A weakened heart often causes internal strife, ill-health, and creates obstacles for creating joy, empathy, and love. Problems with your heart will influence your entire personality. When you don't have your heart in shape, all sorts of difficulties will compound in your life. Stress, one of the greatest factors in heart-related disease, is often part of our weekday marathon of duties at home, school, and work, and there is often little we can do to avoid stressors during the week. But what about Sundays? It is imperative that you regularly make time — and specifically on Sunday — for a conscious pause. Push all obligations away and indulge in relaxation. Try, with the best of intentions, to enjoy each moment of awareness. This will allow you to become a sun-oriented person: generous, tolerant, and sympathetic. Construct every Sunday to be something special for you, following this motto: Relax and do something beautiful. Exercise routine for the heart The sun corresponds to the heart, circulation, and oxygen balance. Tension can make its way in behind the sternum and constrain or even block passages that nourish the heart. When the energy of the heart is weakened or restricted, the output of the heart is reduced. People who have suffered from cardiac issues will tend to fall into depression or find it difficult to find joy, compassion, and love. Therefore, we should make the point clear: bring the sun into the heart. The first three Sunday exercises — Windmill, Arm Rotator, and Chest Twist — release tension in the chest area through compression and stretching. The Blade activates the energy meridian that is known as the Protector of the Heart. The mudra in Oak soothingly stimulates the entire chest. St. Andrew's Cross and Chest Expander invigorate your circulation. Tips for throughout the day * It doesn't matter if you are standing, sitting, or lying down; open your arms like you want to hug the world and briefly enjoy the moment, the feeling of vastness, freedom, and weightlessness. * Grasp your pinky finger with four fingers of the opposite hand, this activates the meridians known as the Protector and Master Nourisher of the heart. 1. Windmill * Stand in a relaxed position: one arm extended in front and the other reaching behind. * Now move like the windmill, slowly and rhythmically moving your arms in circles, with one arm going up while the other is simultaneously going down. * The same motion should be repeated with arms moving in the opposite direction. * After six rotations in each direction, end by raising up both arms until your upper arms touch your ears, and then lower them. 2. Arm Rotator * Stand upright with hands placed on top of your head, fingers interlaced and palms up. * Inhale and stretch your arms upward. * Hold your breath as you bend your torso to the right and then to the left. * Exhale slowly as you return to the upright position; slowly lower your hands to a resting position on your head. * Repeat four times. 3. Chest Twist * Stand with your feet shoulder-width apart with your right hand on your chest. * Inhale and raise your left arm to shoulder height. * Exhale and slowly sweep your left arm across your body to the opposite side. * Repeat four times. * Change the hand positions and repeat four times. 4. Blade * Stand with your fingertips pressed on your chest, head bowed, and knees slightly bent. * Inhale and throw your head back and your arms behind your torso as you straighten your legs. * Exhale and come back to the original position. * Repeat six times. 5. Oak * Stand on your right foot with the left foot pressed against your right leg, the left heel touching the side of the right knee. * Hands are pressed together, with thumbs pressing against the center of the chest. Concentrate on your heart and hold the position for fifteen breaths, while silently saying: * Repeat standing on the opposite foot. 6. St. Andrew's Cross * Stand on the balls of your feet with your arms open and stretched toward the sun — this opens up your inner strength. Hold the position for ten to twenty breaths, repeating silently: 7. Chest Expander * Standing upright, put your arms behind your body with hands together and fingers interlaced. * Stretch your arms out and squeeze your shoulder blades together as you lean forward, bringing your torso toward your thighs. * Stay in this crouched position for fifteen breaths and then return to the standing position. Closing Resting Position Meditation Just as the sun provides energy for each plant to open its blooms, it can also open us to the universal consciousness and its gifts. A breathtaking opened blossom is a wonder of nature. The following meditation can bring joy, openness, and light into your life. * Sit comfortably with a straightened spine or in your chosen meditation position. Now, take six deep breaths. With each exhale, direct your thoughts to the warmth in the breath as it goes out; let all tension go — in your face, shoulders, arms, chest, back, pelvis, and legs. * Picture in your mind's eye: You are sitting with the sun's rays warming you. On your head is an opened flower. Breathe in and take in the flowing light. Breathe out letting go of negativity and feeling your heart open. * Finish the meditation being thankful for the universal consciousness in every second of your life. Mantra I open myself to the Divine joy. May it fill my heart as I go into the world. Mudra * Your hands are open like unfurled blossoms, resting on your thighs. * This will activate your Heart meridian and hand chakras. CHAPTER 2 Monday DAY OF THE MOON Monday is moon day. This day follows Sunday because it, like the moon, doesn't send out its own light, but rather reflects the sun — Monday doesn't assert much clarity. You often hear of people talking about the "Monday blues." But if you are fully awake on Mondays, you will find a deeper symbolism for the day. The moon influences many things, and there is nothing on earth that isn't directly or indirectly influenced by the moon. It moves the oceans, regulates how crops and plants grow, changes animal behavior, affects the menstrual cycle, and alters the mood and spirit of people. The moon speaks to the deepest layers of our spirit. Traumas from our early childhood or hidden feelings can be brought back to our attention by the position of the moon. During a full moon, people tend to have more dreams through which the subconscious exposes troublesome patterns. These then can be corrected or put to rest. The moon corresponds to the feminine in every person. Several aspects of the feminine are conformity, suffering in silence, as well as patience and feeling the power to create serenity. Melancholy and petulance are also influenced by the moon. Usually, a bad mood can be changed or turned around if you are willing to admit something in earnest or if you can distance yourself from it as much as possible. "I am in a foul mood, but I won't let it ruin my day!" Mondays are suited for indulging in memories simply because it is helpful to to look back at experiences and be able to draw out a lesson from them. How often do we use Mondays to ruminate on annoying or troublesome things from the weekend? Yet we tend to fall back into the same patterns, never having fully analyzed the circumstances. You meet up with people you don't really like or get caught up in doing things that you really don't want to do, or you forget to do something really important ... the list goes on and on. Mondays should be for planning and retrospection — making and creating new patterns for the coming week that will make you happy. Mondays are suited for cathartic processes with water. Make a cleansing ritual for this time. Do this with forgiveness in mind, and forgive yourself whenever you can as healing old wounds will free you from the past. Some of us might find it difficult to simply forgive. In this case, ask the Divine for help. You can also use Monday to quietly enter a nicer memory or a sweet melancholy as you wait for Tuesday, at which time everything will look completely different. Exercise routine for the pelvic area The moon works on the body's water balance system: lymph system, spleen, bladder, and kidneys. The following yoga routine allows the lymph nodes and surrounding areas to stretch and be pressed, allowing for increased circulation and relaxation in the pelvic area. There is a lot of tension hidden in the pelvic region and it blocks intestinal flow, causing discomfort and pain during menstruation. In the first movement, Bamboo, the abdominal area is stretched and compressed; in Butterfly the pelvic floor and the sex organs are unblocked. Side Arch, Broth Mixer, and Swivel Seat tighten and release the same areas. In Crocodile all tension is again released. Candle closes the sequence and optimizes circulation in the pelvic area. Tips for throughout the day * If you read or watch TV at night, try sitting in the Butterfly position. In this position you can hold your feet or gently sit on them. * Occasionally wrap the fingers of one hand around the pinky finger (representing the small intestine) of the other hand or around the pointer finger (for the large intestine). 1. Bamboo * Sit on your heels. * As you inhale slowly, reach your arms up, palms facing upward. * Hold your breath as you stretch your torso upward. * Exhale and slowly bend forward. * Breathe in as you return to an upright position. * Hold your breath as you reach behind you and place your palms on the ground behind your raised buttocks. * Exhale as you return to the seated position. * Repeat six times. 2. Butterfly * Sitting with your knees pointed outward and the soles of the feet pressed together, gently move your knees up and down to send vibrations to the pelvis. * Relax and let a sense of well-being preside over you. 3. Side Arch * Inhale and press your right hand on the ground and stretch your left arm upward, palm facing you. * Hold your breath and stretch your left side by arching to the right. * Exhale as you let your arm return to your lap. * Repeat on each side four times. 4. Broth Mixer (Witch's Cauldron) * In front of you is a large cauldron on a fire. You are stirring the magical soup clockwise and counterclockwise, six times in each direction. * Be careful, the edge is hot and can burn you, so stretch out far! 5. Swivel Seat * Press your right leg with bended knee against your body; feel the heat that is generated. * Turn your torso to the left and extend your left arm out at shoulder height. Look at your left hand. * Take ten deep breaths as you hold this position. * Repeat with the other leg. 6. Crocodile 1 * Lay on your back with legs bent and together, feet pressed flat to the ground, and fingers pressed on the top of the skull. * Breathe out as you lower one knee to the side. * Breathe in as you bring the leg back to the center. * Breathe out and lower the other knee to the other side. * Repeat of each side several times. * This exercise stretches everything from the knees to the chest. 7. Candle 1 * Lying on your back, bend your knees and raise your torso onto your shoulders, your hands supporting your lower back. * Straighten your legs and point your toes to the ceiling. * Move both legs in the air as if you are riding a bicycle; bending and straightening. * Remain in this position with one leg elevated for ten to twenty inhalations, saying silently: Closing Resting Position Meditation The moon represents the element of water. It is the symbol for the emotional realm and the subconscious patterns that have stamped themselves onto your subconsciousness in the past — negative energies, patterns, and moods — and that can make your life difficult. The following meditation frees you from worries, burdens, and weaknesses. * Sit comfortably with your spine straightened or in your preferred meditative pose. Take six deep breaths. With each slow exhale, let all tension go from your face, shoulders, arms, chest, back, pelvis, and legs. * Visualize in your mind's eye: You are sitting on the beach. As you inhale deeply, imagine the water is being pulled toward you, and it gently flows around your pelvis. * As you exhale, the water flows back into a wave, taking with it all of your negativities, pains, burdens, and bad memories. Let everything go with love and attention. Let inner joy and freedom fill you in this new void. Mantra Everything in my awareness or in my subconscious that bothers me, I release to the ocean of healing. Mudra * Your hands are loose on your lap, the fingers are clasped, except for the pointer fingers, which are pressed together, pointing at the floor, allowing for outward flow. * The tips of the thumbs lie on two important expulsion points that are then engaged. The stimulation in the pointer fingers activates the large intestine. CHAPTER 3 Tuesday DAY OF MARS Ancient Nordic people honored their war god, Tyr, with this day (Tyr's Day), as the Romans honored Mars and the Greeks honored Ares. Mars was also the god of gatherings for debate and still today many agricultural exchanges take place on Tuesdays. Mars embodies the impulsive power of mankind that urges expression and action. This power is neutral; we alone decide how to use it. It gives physical movement to stress in instances of challenge and competition. Mars brings its power to encourage your talents and virtues to flourish. A person must give the offering of talent to Mars or else Mars will look for one to take. The impulsive power of Mars can drive someone to do something they don't want to do or, in some instances, can't do. The power of Mars helps us to reach our goals physically — as in sports and yoga. In the spiritual realm, Mars helps us concentrate, learn, and build assertive ability and decisiveness. For the soul, Mars evokes excitement, courage, sense of adventure, and belief in yourself. The negative side to Mars is that it is also responsible for violent temper, anger, impatience, and aggression. The sense of justice belongs to Mars, as well as the fight for justice. Mars strengthens our abilities to decide how much heteronomy we can handle. Tuesday can be our most productive day at work. On this day we can test our limits and overcome challenges. Tuesday is the ideal day for intensive sports or power yoga. If we are aware of this power and are able to use it, we can reach new levels in our lives. (Continues…)Read an Excerpt
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Copyright © 2017 Gertrud Hirschi.
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An Introduction to the Practice 1 Meditations, Mantras, and Mudras 5 About the Yoga Postures 9 Every Day is Special 13 Sunday-Day of the Sun 15 Monday-Day of the Moon 29 Tuesday-Day of Mars 43 Wednesday-Day of Mercury 55 Thursday-Day of Jupiter 69 Friday-Day of Venus 83 Saturday-Day of Saturn 97 Seven Magical Weeks 111 Week 1 Organization 115 Week 2 Focus 119 Week 3 Creativity 121 Week 4 Analysis 123 Week 5 Generosity 125 Week 6 Celebration 127 Week 7 Spirituality 129 Conclusion: Our Life Phases 131 Daily Correspondences 135 Index of Yoga Poses 137Table of Contents