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    Yoga 7 Minutes a Day, 7 Days a Week: A Gentle Daily Practice for Strength, Clarity, and Calm
    Yoga 7 Minutes a Day, 7 Days a Week: A Gentle Daily Practice for Strength, Clarity, and Calm
    Yoga 7 Minutes a Day, 7 Days a Week: A Gentle Daily Practice for Strength, Clarity, and Calm
    Ebook149 pages46 minutes

    Yoga 7 Minutes a Day, 7 Days a Week: A Gentle Daily Practice for Strength, Clarity, and Calm

    By Gertrud Hirschi

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    About this ebook

    This little book provides basic 7-minute yoga exercises for each day of the week. The exercises are organized by the mythological and planetary significances of each particular day. For example, Monday is the day of the moon and its focus is on cleansing, introspection, and planning. The gentle daily exercises, each including a mantra and a meditation, focus on various parts of the body—from the heart and shoulders to the pelvis and the digestive tract. By the end of the week, the practitioner will have experienced full-body yoga, and every part of the body will feel energized and strong.

    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.

    LanguageEnglish
    PublisherRed Wheel
    Release dateNov 1, 2017
    ISBN9781633410589
    Yoga 7 Minutes a Day, 7 Days a Week: A Gentle Daily Practice for Strength, Clarity, and Calm
    Author

    Gertrud Hirschi

    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.

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      Book preview

      Yoga 7 Minutes a Day, 7 Days a Week - Gertrud Hirschi

      AN INTRODUCTION TO THE PRACTICE

      Twenty years ago I created a small booklet in which I briefly described the qualities that I associate with each day of the week, and I provided suggestions for corresponding yoga exercises and a meditation guide for each day. I received tremendous positive feedback, and this current book expands upon that approach, providing a yoga exercise program that you can practice seven minutes a day, seven days a week, for strength, clarity, and calm.

      It doesn't matter how young or old you are, the yoga exercises presented here are simple and can be followed no matter what your limitation may be. Your body will thank you with more energy, flexibility, and positive emotion.

      Regular meditation is also part of a yoga regimen. Meditation connects the human consciousness with the universe. Used in conjunction with these daily yoga practices, meditation provides a source of security, trust, serenity, ease, inner peace, and freedom.

      For many years I have asked myself, what makes people happy and what makes their lives feel fulfilled? It became clear to me that in our lives nothing superhuman is expected of us. Satisfied, successful, and happy people all have clear plans for their lives and are always setting new goals—simple goals, complex goals, but goals nonetheless. When they reach one goal, they move on to the next, step by step. Happy people are patient, flexible, committed, and steadfast. They also pay close attention to their circumstances, to the here and now.

      Most of all, happy people are able to let go and simply trust in something larger than themselves. May this book be a steady guide for you, and may the exercises benefit you and bring you joy.

      —Gertrud Hirschi

      Ganesh is the Deity of the spring, of new beginnings, and of success. May he bring you prosperity and joy.

      MEDITATIONS, MANTRAS, AND MUDRAS

      Life always presents us with new obstacles and challenges. Yoga can't protect us from them, but, with a yoga-minded lifestyle, we can cope with and overcome them. Regular and well-practiced meditation, mantras, and mudras are crucial to this yoga regimen; we turn inward through our breathing, which turns us toward mindfulness. Each of the seven yoga sequences in this book will include meditation, mantras, and mudras.

      Meditation

      Meditation is about resting, contemplating, gathering insight and foresight, all of which can considerably alleviate the stress in our lives and transform us into level-headed people who not only can help ourselves but also help those in need.

      The gifts of the yoga sequences in this book are many; among them are mental and emotional strength, spiritual clarity, and a higher awareness. These benefits can then be applied to our meditations to develop life strategies for creating and achieving our life goals or simply to create a beautiful moment of peace when we need it.

      Mantras

      If we see meditation as the structure, then the mantras are the colors we use to paint. They improve our concentration, reinforce our resolve, and focus our intention. The recitations of the mantras in this book might seem easy to understand on their face, but this can be misleading because the content of the mantra can sound like something we simply want or would like to be. Mantras repeated without intent and awareness can make us feel like we are only trying to fool ourselves.

      Here is an example of this: Let us say you are deeply unhappy and you boldly declare: I am happy and content. Does that really work? Should you just tell yourself that until you believe the lie? Of course, a mantra of this sort is not our intention. I have recently learned an interesting method to remedy this exact issue. I learned it from the practitioner Siranus Sven von Staden; he recommends that you should recite the mantra as a question and then reply with your own answer, which your mind will readily produce on its own. The transformed mantra might now sound like: Why am I happy and content? Because I am healthy … because I have a family … because I live in this country …

      In this way, we can connect our consciousness with the positive and not with deficiency, and thus we can initiate the fulfillment of our mantra. This is what is meant by intention.

      Mudras

      Mudras are spiritual and specific hand gestures. In yoga, mudras are often used in conjunction with breathing to stimulate the flow of

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