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Scholé PERSONAL PRACTICE


Take a few minutes to get connected.

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Scholé PERSONAL PRACTICE


Take a few minutes to get connected.

PRACTICE ANYWHERE

Developing a daily personal practice and meditation is the cornerstone of the Scholé system, and its importance cannot be overstated. Your personal practice and meditation should be just that - personal and unique to you. No group, no guides, and no specific script, plan, or technique - just you and your breath connecting and exploring each moment to the fullest. That said, it can be hard to get started down this road without a little guidance, so swipe down for a free home practice sequence and detailed instructions.

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PERSONAL Practice Sequence 1


Greater health and happiness await.

PERSONAL Practice Sequence 1


Greater health and happiness await.

GETTING STARTED

This home practice sequence has everything you need to help you ground down, rise up, and reach your goals. It can be practiced all at once, or broken up into sections as you see fit. Simply hover your cursor over each image for instructions. 

CORPSE POSE

Lie down on your back and let your arms and legs fall out to the sides. Take your time here, let your breathing start to slow and your eyes fall closed.

SPINAL TWIST

When you're ready, draw your knees in towards your chest. Let your arms come out wide to the sides and drop your knees over to the right. Turn your chin off to the left and relax your shoulders down and away from your ears. Take 5 - 10 breath cycles, then draw your knees back through center and off to the other side. Turn your chin away from the twist.

SUPINE SLEEPING SWAN

Draw your knees back into your chest and cross your right ankle over your left knee. Thread your right arm through the space in between your legs and bring your left hand around the outside to grab the top of your left knee. Slowly guide your left knee towards your chest and hold for 15 - 20 rounds of slow, deep breathing. Gently unwind your legs and try the other side, stacking your left ankle on top of your right knee. Take the same 15 - 20 rounds of deep breathing to settle in.

BRIDGE VARIATION

Set your feet down firmly on the floor underneath you, with your toes pointed towards the bottom of your mat and your knees pointed up towards the ceiling. Slide your hands down next to your hips and then press into your hands and your feet to lift your hips up into the air. Go slow, and pay particular attention to how this pose feels on your neck and shoulders. Take 10 - 15 rounds of slow, deep breathing here, and feel free to repeat this pose 2 - 3 more times as desired.

TRANSITION TO HANDS AND KNEES


Draw your knees back through center, and start to rock forward and back on your spine. If it feels good, talk a few rocks, and eventually come all the way up to your hands and knees.

CHILD'S POSE WITH SHOULDER STRETCH

Draw your knees into your chest and come up to your hands and knees. Once there, stretch your right arm up for a twist while keeping your left palm firmly planted. Take an exhale and thread your right arm underneath your left arm and over to the right. Try resting your right shoulder and cheek down on the floor for about 15 - 20 breaths, and then repeat the entire sequence on the left side.  

CAT POSE

Start out by coming to a tabletop position. Stack your shoulders over your wrists, and your hips over your knees.


As you inhale, drop your belly down to the floor, and lift your chest and chin.

COW POSE

Exhale, round your spine and tuck your chin in towards your chest.

Repeat for 10 - 15 rounds of breath, and as you alternate between these two movements, feel free to roll around through your neck and shoulders, sway your hips from side to side, and explore any other movements that feel good to you.

 

When you're ready, come back to your hands and knees to set up for the Scholé Sun Salutation sequence.

DOWNWARD FACING DOG

As you exhale, tuck your toes and lift your hips up and back, gaze at your navel. Try pedaling out a little from side to side, bending one knee at at a time. Adjust your feet to be about hip width distance apart, or wider. Spread your fingers wide and really grip the mat with your hands.

HALF WAY LIFT

Inhale and walk or lightly hop your feet in between your hands. Right away lift your torso up about halfway. Come high onto your fingertips, or try pressing your palms into your shins. Gaze out in front of you.

FORWARD FOLD

Gently exhale, fold forward and down. Bend your knees deeply and let your arms hang heavy down to your sides. Try swaying a little from side to side, nod your head yes and shake it no, move around and stay loose.

ARMS RAISED POSE
 

On your next inhale, rise all the way up to standing and reach your arms out around and up as you look up at your fingers. You may even reach slightly back behind you as you press your hips forward for a backbend

FORWARD FOLD

Gently exhale, fold forward and down. Bend your knees deeply and let your arms hang heavy down to your sides. 

HALF WAY LIFT

Lift up halfway, lengthen your spine.

TRANSITION TO BELLY

Exhale step back and lower all the way down to your belly. Keep your palms planted and place your forehead on the floor. Bring your big toes to touch back behind you

COBRA

As you inhale, begin to press your arms towards straight and look up. Pay attention to how this pose feels, particularly on your back, neck, and shoulders. Depending on what your body is telling you, you may decide to place your elbows and forearms down or keep your arms deeply bent.

TRANSITION TO BELLY

 

Slowly exhale and lower back down to your belly, tuck your chin.

 

TRANSITION TO HANDS AND KNEES

When you are ready, inhale and press your arms straight, lift your hips up over your knees to come onto your hands and knees, or tuck your toes under and lift your knees up to come to the top of a push up.

DOWNWARD FACING DOG

Exhale lift your hips up and back. Turn your gaze towards your navel.

Repeat these movements linked together as a sequence for a few rounds. You decide how fast or slow to go. Traditionally Sun Salutations were used in yoga as a warm up, so don’t be afraid to push yourself and really get your heart pumping.

BICYCLE CRUNCHES

Once you’ve taken yourself through at least 5 rounds, make your way onto your back for some bicycle crunches.

As you inhale extend your right leg while bending your left knee in towards your chest, place your hands back behind your head, fingers interlaced.

Exhale and twist to the left, bring your right elbow towards your left knee.

BICYCLE CRUNCHES

Inhale lean back out and switch your legs, right knee in and left leg out long.

Exhale twist to the right, bring your left elbow to your right knee.

Continue this motion, inhale changing legs and exhale crunching in.

TRANSITION TO HANDS AND KNEES

Lie on your back and cross one ankle over the other, start to rock forward and back until you can rock up and plant your hands in front of you, walk your knees back behind you, come to tabletop position.

ONE FOOT DOWNWARD FACING DOG

Tuck your toes under, lift your hips up and back and gaze at your navel. Take a deep inhale and extend your right leg up behind you.

CRESCENT MOON

Exhale step your right foot in between your hands. Grab your foot and pull it up there if you need, but make sure you have a nice wide stance.

Drop your left knee down to the floor and un tuck your left toes. Inhale reach your arms forward up, and back behind you. Press your hips forward and see how it feels to let you head drop back.

PYRAMID VARIATION

Tuck your left toes under behind you and pick up your back knee as you start to press your right leg towards straight. Place your palms on either side of your right foot and drop your chest down towards your thigh.

WARRIOR A

Swivel your back heel down to the floor and really press into the outside edge of your back foot.

Once you have this steady base, reach your arms forward and up. Try pulling your left hip forward and push your right hip back. Gaze up at your fingers.

TWISTED CRESCENT LUNGE

Bring your palms to touch and draw them down to the center of your chest. Start to twist off to the right so you can hook your left elbow on the outside of your right knee for a twist. You may want to drop your back knee down to the floor for more stability, or try keeping it lifted. Let your back heel come up and turn your gaze over your right shoulder.

WARRIOR B

Unwind your arms and bring them to a T, right arm forward and left arm back behind you. Pick up your back knee if you dropped it and swivel your back heel down to the floor. Drop your shoulders down and away from your ears, and gaze over your right fingers.

EXTENDED TRIANGLE

Start to straighten out your right leg as you lean forward and down towards the floor. Bring your right hand to your right shin, ankle, the floor, whatever feels good for you but try to stay away from placing it on your knee. Reach your left arm up and turn your gaze up towards your fingertips. Try to bring your chest up towards the ceiling, lift a littler higher.

REVOLVED HALF MOON

Cartwheel your hands down to the floor to frame your right foot. Start to lift your left leg up into the air behind you, parallel with the floor. Keeping your left leg high, twist to the right and lift your right arm out and up. Try looking up and your right thumb, or maybe down at the floor. Don’t be discouraged if you fall out or stumble! This pose challenges your balance and strength all in one.

INTENSE FIERCE POSE

Gently set your left foot down right next to your right. Bend your knees and hang heavy over your legs. Let your arms drop down to your sides.
Bend your knees and sit your hips back towards your heels. Keeping this deep seat, reach your arms out around and up, gaze up at your thumbs.

Once you've finished this standing sequence on the right side, go back and repeat it on the left!

LOCUST

Step back and lower all the way down to your belly. Touch your forehead to the floor, and clasp your palms together behind your back. Bring your big toes to touch one another, then take a big inhale and lift your upper and lower body up. Squeeze your shoulder blades together and draw your fists down towards your heels. Look up and breathe deeply.

BOW

Start to bend your knees back behind you. Reach back with both hands and grab a hold of your ankles, or the outsides of your feet. Try extending just a little higher, lift your chest and feet as you look up.

 

BUTTERFLY

Slowly lower back down, then press up to your hands and knees.

Drop your right hip down to the floor, then swing your legs out in front of you to come to a seat.

Draw the soles of your feet to touch, then press your feet away with you, make a diamond shape with your legs. Slide your forearms underneath your shins and start to lean forward and down.

REVOLVED HERON

Keeping your right leg where it is, come up and use your right hand to grab the outside edge of your left foot. Start to press your left leg towards straight and use your left hand back behind you to help you balance.

HALF BUTTERFLY

Send your left leg out wide to the side and lean forward and down to the floor, draw your forehead towards your right heel.

HERON

Bring your left leg through center, then gently use your hands and start to press your leg towards straight.

When you're ready, draw the soles of your feet to touch and repeat the same four postures again, this time on the other side.

RECLINED HAND TO BIG TOE A

Stretch out on your back, then bend your right knee and grab your right foot with your right hand. Move your right leg towards straight, lift your shoulders and gaze at your right toes

RECLINED HAND TO BIG TOE B

Slowly send your leg far out to the side and let your chin fall away from the twist

RECLINED SPINAL TWIST

Draw your right leg back in and bend your knee

Use your left hand to pull your knee off to the left,  gaze over your right shoulder.

 

Gently draw your right leg back through center and set it down next to your left. Repeat these three postures on the left, holding for as long as you need today.

CORPSE


Lie down on your back. Send your arms and your legs out wide. Close your eyes and take a few minutes just to lie still and breathe.

SCHOLÉ MUDRA

When you’re ready to close your practice, draw the soles of your feet to touch and bring your left  palm over your heart, your right palm over your belly.

Take a few moments to notice he way you feel, if there have been any changes since you first practiced on you mat.

 

When you are ready, gently rock up to a seat and prepare yourself for meditation.

SEATED MEDITATION

Take a comfortable seat. There’s no need to cross your legs or do anything fancy, so just try to situate yourself somewhere that you can remain still and relatively at ease. This might mean sitting your back up against a wall for support or placing a cushion or pillow beneath you. Allow your hands to fall into your lap or onto your knees - whichever feels right to you.

Close your eyes.

Direct your attention to your breathing. Try to focus on the space just beneath your nose and above your upper lip. This is the place where your breath enters and exits your body. See if you can feel that happening. Observe it carefully.

You may not feel your breath at first. That’s okay. If this persists, simply take a few forceful exhales out of your nose so you can feel the tangible touch of breath on your skin. After that, return back to normal breathing and try to keep your focus on this space.

Start again. No matter how many times your mind wanders. No matter what physical or emotional sensations arise. Return your attention to your breath.

Try to keep this practice of observation up until your five minutes is over. Keep in mind that the practice of meditation is not to “stop thinking”. Anything but! The mind is designed to think and observe from the moment we are born until the day we die. Meditation simply allows you train the ability to do things like notice thoughts and sensations as they rise up without reacting to them. We will speak much more about this in our next session, but there is no substitute for first hand experience. Keep practicing!

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Personal Practice SEQUENCE 2


Personal Practice SEQUENCE 2


CHILD’S POSE

Start out in Child’s Pose. From your hands and knees, sit your hips back onto your heels and rest your head down on your palms or the floor. Take 10 - 15 deep rounds of breath here.

TABLETOP - CAT / COW

Rise up to your hands and knees, and on an inhale drop your belly down towards the floor as you lift your chest and chin. Exhale and round your spine, draw your navel up and in and tuck your chin.

Repeat these two movements a few times using the rhythm of your own breath. Feel free to sway side to side, roll through your neck and shoulders, and anything else that feels good in your body.

DOWNWARD FACING DOG

Tuck your toes under and lift your hips and your knees up and back to an upside down V shape. Spread your fingers wide and press your chest down towards your thighs. Try bending your knees, or maybe pedaling out from side to side.

SCHOLÉ SUN SALUTATION A

Repeat the following movements together as one sequence. Take yourself through these movements as many times as needed to serve as your warm up - try to speed it up enough that you get your heart pumping and start to sweat!

INHALE - Walk your feet between your hands and lift up halfway

EXHALE - Fold forward and down and gaze at your navel

INHALE - Rise all the way up to standing and reach up, look at your thumbs

EXHALE - Wrap your right arm behind your back and side bend to the right

INHALE - Come back through center, reach up

EXHALE - Wrap your left arm behind your back and side bend to the left

INHALE - Come back through center, reach up

EXHALE - Fold forward and down and gaze at your navel

INHALE  - Lift up halfway, gaze forward

EXHALE - Step back and lower down to your belly, place your forehead on the floor

INHALE - Press your arms towards straight, look up

EXHALE - Lower down to your belly

INHALE - Keep your knees down and press your arms straight

EXHALE - Tuck your toes, lift your hips up and back, gaze at your navel

INHALE - Step to the top of the mat and lift up halfway

EXHALE - Fold forward and down

INHALE - Rise to standing and reach out around and up

BALANCING TABLE

Back on your hands and knees, inhale and stretch your right arm in front of you and extend your left leg back behind you. Try tucking your back toes under for more stability. Exhale and draw your elbow and knee towards each other under your body. Repeat 3x on each side.

BALANCING TABLE W/ BIND

On your last extension, try reaching back behind you and grab ahold of your shin, ankle, toe, or even use a towel or strap to lasso your foot into a bind. Once you have a hold of something, kick your foot away from you and turn your gaze up. Hold for 5 - 7 rounds of breath on each side.

TWISTED CHILD’S POSE / CAMEL

Reach your right arm out to the side and up, turn your gaze up towards your right thumb.

Exhale and thread your right arm underneath your left, try resting your right shoulder and cheek down to the floor. Hold for 5 - 7 rounds of breath, then rise back up to your hands and knees. Place your right hand on your lower back and then lift your shoulders up over your hips so you are standing on your knees. Use your right hand to press your hips forward, then arch your back and reach behind you with your left arm.Try dropping your right hand all the way back towards your right heel. If it’s okay on your neck, let your head drop back. Hold for 7 - 10 rounds of breath, then repeat both poses on the left side.

CRANE POSE

From your hands and knees, tuck your toes and lift your knees. Start to walk your feet up towards your hands. Bend your elbows and keep them close to your body. Draw your knees up above your elbows, anywhere from your armpits to your elbow that feels comfortable. Spread your fingers wide and start to tilt forward. Try picking up just one foot at a time, and then play around with adding both feet up.

PUSH UP TO DOWN DOG

Step or jump your feet back and lower down half way. Keep your shoulders and gaze pointed forward. Press your arms straight, then lift your hips up and back and tuck your chin.

WARRIOR A

Inhale and stretch your right leg up behind you. Exhale, step it in between your hands. Swivel your back heel down to the floor and press into the outside edge of your back foot. On an inhale, rise up and reach your arms forward and up, gaze up at your thumbs. Hold here for 5 - 7 rounds of breathing.

HUMBLE WARRIOR

Next exhale, clasp your palms together behind your back with your fingers interlaced. Inhale and lift your chest and chin, then exhale and fold forward and down to the inside of your right knee. Pull your fists away from your hips and drop your head towards the floor. Remain here for 5 - 7 rounds of breath.

TWISTED SIDE ANGLE

On an inhale, break your bind and drop your left hand down to the floor. Reach your right arm out and up for a twist. Turn your gaze up to your extended hand and take 10 rounds of deep breathing.

Step back to your hands and knees and repeat these three postures on the second side.

SHOULDER STRETCH

Lie down on your belly and send your arms out to the sides. Lift your right leg up and cross it over your left leg way out to the left. Take 10 - 15 rounds of breath and then do the other side.

REST PERIOD Lie on your belly, back, or anywhere comfortable. Close your eyes and rest for 3 - 5 minutes before closing your practice with meditation.

REST PERIOD

Lie on your belly, back, or anywhere comfortable. Close your eyes and rest for 3 - 5 minutes before closing your practice with meditation.

 

MINDFUL MEDITATION

Take a few rounds of breath to observe your natural breathing. For your meditation this week, you may choose to try a specific type of breathing and meditation practice called Sama Vritti Pranayama. In Sanskrit, the ancient language of yoga, this means equal part breath. Sama = Same, Vritti = Fluctuations, and Pranayama = breath control.

On your next inhale, try to count all the way to 5 in your head slowly as you breathe. Take the entire 5 seconds to complete the inhale, and then when you are ready for an exhale have it match those same 5 seconds. Inhale for 5, exhale for 5. Try to match your inhales and exhales to one another. The actual number of seconds you breathe for is arbitrary, you could choose any number that works for you, but try to lengthen each inhale and exhale for the same amount of time. After about 5 minutes of this technique, sit still for a moment and observe the way you feel. This type of breathing stimulates the parasympathetic nervous system, which can help you relax and focus. It helps to naturally reduce stress hormones and leaves you with a clearer mind so you can make conscious decisions in whatever you are doing.