Core Materials - The Yoga Connection

Hatha Yoga Teacher Training & Personal Growth Intensive

200 Hour

Core Materials

“To teach is to learn.”

Core Manual: Table of Contents

The Yoga Connection

Hatha Yoga Teacher Training: 200 Hour

CCOORREE MMAANNUUAALL:: TTAABBLLEE OOFF CCOONNTTEENNTTSS

Course Information 3

Graduation Requirements 5

Requirements for Assisting 7

Faculty and Assisting Staff Bios 9

Ethical Principles in Yoga 11

Communication Methodology 13

Reading List 15

Website Login Information 17

Subtle Anatomy 19

Introduction to Subtle Anatomy 23

Asana Stick Figures 31

Asana/Chakra Relationship Chart (by Chakra) 35

Asana/Chakra Relationship Chart (by Common Name) 39

Chakras & Glands 43

Ashtanga Yoga 45

Intro to Ashtanga Yoga 49

History of Yoga 53

Introduction to Mantra 55

Meditation & Mindfulness 59

Roots of Yoga 71

Additional Topics 77

Power of Mudras 81

Introduction to Ayurveda 93

Pranayama 115

Restorative Yoga 125

Prenatal Review 131

Chair Yoga Overview 141

The Psoas 145

Stress Management 153

Sanskrit 159

Section 1: Course Information 1

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Section 1 Course Information: Table of Contents 3

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CCOOUURRSSEE IINNFFOORRMMAATTIIOONN:: TTAABBLLEE OOFF CCOONNTTEENNTTSS Graduation Requirements 5

Faculty and Assisting Staff Bios 7

Instructor and Core Group Leader Contact Information 9

Ethical Principles in Yoga 11

Communication Methodology 13

Reading List 15

Website Login Information 17

Graduation Requirements (revised 8/19/14) 5

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220000 HHOOUURR HHTTTTII GGRRAADDUUAATTIIOONN RREEQQUUIIRREEMMEENNTTSS

Prior To Graduation, Students Will Be Able To

1. Demonstrate a thorough understanding and ability to teach asana, pranayama and meditation techniques.

2. Demonstrate a basic understanding of physical and subtle anatomy.

3. Demonstrate a basic understanding of various teaching methodologies, including safe and effective techniques for teaching a variety of yoga students.

4. Demonstrate a basic understanding of the principles and philosophy of yoga, including the 8-fold path, yoga lifestyle and spiritual aspects of yoga.

Graduation Requirements*

1. Tuition paid in full.

2. 95% class attendance. If students miss more than 10 hours they are required to attend additional workshops within the approved framework of the Yoga Connection.

3. Documentation (hour logs in section 2 of this binder) of all assisting (16 classes), teaching (15 hours), class/workshop attendance (20 classes) and karma yoga (15 hours).

a. All assisting will be done under the direction of Yoga Connection instructors, unless otherwise requested and approved in writing.

b. The workshop/class attendance hours will be done at the Yoga Connection.

4. Students will agree to and abide by an ethical code supporting the physical, mental and spiritual welfare of their students. (Required by Yoga Alliance)

5. Completion of all required homework, including study-guide questions.

6. Completion of required class plans.

7. Completion of independent study project.

8. Satisfactory demonstration of teaching techniques via closer look and assisting.

9. Successful completion of the final exam, 80% or higher. Students falling below this score will be able to retake it.

10. Students must demonstrate an emotional and psychological maturity in their relationship to their fellow classmates, instructors and students they work with.

11. In their practice and teaching they must show awareness of their students, safety, dignity and self-esteem.

*Prior to graduation the HTTI faculty will meet to assess each student’s progress in the various areas. Graduation is approved by the Board of Directors on the faculty’s advisement based on the above criteria. Students have 12 months from the end of the course to complete course requirements, unless an exception is granted. Any such communication must be submitted to the Board for review.

Guidelines and Requirements for Assisting (revised 8/19/14) 7

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Prior To Assisting Students Will:

1. Successfully complete Safety in Movement and pass A/P exam with 80% or higher.

2. Turn in approved 6-week Beginning class plans.

3. Complete 20 yoga class attendance requirement.

4. Check the HTTI website for available assisting dates: www.HTTI200.weebly.com

5. Attend the class they intend on assisting a minimum of 2 times with the instructor they plan to work with (not with their sub).

6. Get approval from the instructor to assist for four consecutive weeks.

7. Email [email protected] with assisting dates so they can be added to the assisting calendar.

Students Are Expected To:

1. Assist with one instructor until such time that their progress can be evaluated by the instructor and approved by HTTI faculty. Requests to assist in more than one class must be submitted in writing.

2. Assist in Beginning/Continuing and Gentle classes only. Students wishing to assist in a “specialty” class (i.e. Back Care, Chair, Kids, Prenatal, etc.) are encouraged to take the training specific to that style of class. Requests to assist in “specialty” classes will be considered only for the student’s last assist and approved on a case by case basis.

3. Communicate with the instructor about how the student will assist them each week. This is the student's responsibility, not the teacher's.

4. Be present at least 20 minutes before and after the class to confer with the instructor and help students get settled. Afterwards is a time to ask questions as well as receive very valuable feedback.

NOTE: If the student is not present at least 15 minutes before the class and has not consulted with the instructor prior to class it will not count as assisting hours.

5. Bring their assisting log for the instructor to initial and date.

6. Treat this commitment as though it was their class.

a. It is important that they are present early enough to meet and greet students. This will make them more comfortable with the assistant's presence in the class.

b. When they are not teaching they should watch the students and how the instructor interacts with them as well as how they teach postures. They should query the instructor respectfully after class about the class, the students, postures, etc.

7. Ask the instructor about anything they are unsure about with regard to the level of the class and the appropriateness of any given posture that may need modification. As a teacher it is important to be able to adapt their plan to whomever walks in the room, but it takes some time to build this knowledge.

8. We realize occasionally emergencies happen. It is the student's responsibility to contact the instructor if they are unable to attend or if they will be late.

9. Be respectful of those they interact with in such a way that maintains dignity and self esteem.

Faculty and Administrative Staff (revised 8/19/14) 9

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PRIMARY INSTRUCTORS

Priscilla Potter (Swami Maha-tarananda), HTTI Director, E-RYT 500 received her original yoga teacher training through The Temple of Kriya Yoga in Chicago. She has conducted The Yoga Connection Hatha Yoga Teacher Training program since 1992. Priscilla is the founder and director of the Yoga Connection, a nonprofit service organization dedicated to service through Yoga. Her inspirational and intuitive teaching style is supported by 35 years of training and over 30 years of teaching. She is a professional astrologer, meditation instructor and a lifetime student and teacher of Kriya Yoga.

Susan Ferguson, E-RYT 500, PYT, RN graduated from The Yoga Connection’s 200 hour teacher training in 1994. She has been teaching and practicing yoga since 1987 and is a Professional Yoga Therapist (PYT). She is a registered nurse and balances teaching basic safe alignment with allowing students to experience the flow of energy. Sue teaches the Anatomy and Physiology portion of the 200 & 300 hour HTTI’s.

ADJUNCT FACULTY

David Forest, RYT 500 completed his 200 hour level teacher training at The Yoga Connection in 2007. He has been teaching yoga and been support staff for the Yoga Connection’s 200 hour teacher training since that time. He completed his 300 hour Advanced teacher training at the Yoga Connection in 2012. Kathleen Kennedy, RYT 500 is a nationally registered multi-certified, Ayurveda Health Practitioner, Mind and Body Yoga Therapist, and a 500 registered Kripalu Yoga Teacher with Yoga Alliance. Kathleen’s training encompasses clinical Ayurvedic medicine, botanical and nutritional medicine, yoga therapies, and homeopathy. She is an active member of the Association of Ayurvedic Professionals of North America (AAPNA), the National Ayurveda Medical Association (NAMA), Yoga Alliance, the Kripalu Teachers Association, and the Green Yoga Association.

Ashley Leal, E-RYT 200 began practicing yoga in 1997. She completed her 200 hour yoga teacher training at The Yoga Connection in 2004 and has been teaching yoga ever since. She has a background in personal training, Pilates and other fitness modalities. She has taught a variety of yoga styles and is particularly drawn to Yin Yoga and Yang (Vinyasa) and incorporates a Daoist approach into her teaching. Ashley is also an experienced astrologer and meditation teacher. She was initiated into the Kriya lineage by her Guru, Sri Goswami Kriyananda, in 2009. She is the Managing Director of The Yoga Connection and also contributes her expertise to our teacher training programs.

Faculty and Administrative Staff (revised 8/19/14) 10

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Anthony Tribe, PhD, RYT 200, has a doctorate in Indian religious and philosophical traditions from Oxford University, and taught for seven years at the University of Montana where he was a professor of Asian Studies. He combines his academic and Yoga backgrounds to teach Sanskrit, Yoga Philosophy and the Bhagavad Gita. Julie Williams, E-RYT 500 In 2009 Julie completed the Yoga Connection Teacher training with Priscilla Potter and began teaching. Julie's love of yoga has inspired her to continue to deepen her practice and knowledge of yoga. In 2011 she completed the iRest® Teacher-In-Training Level I with Richard Miller, in 2012 she completed the 300 Hour Advanced Teacher Training at the Yoga Connection, and in 2014 she completed the Yin Yoga Chakras and Meridian Teacher Training with Joe Barnett.

Administrative Staff

Yoga Connection 520-323-1222 [email protected] Ashley Leal Student Admissions/HTTI Coordinator [email protected] Jill Walker Student Billing/Work-Study [email protected]

Instructor Contact Information

Priscilla Potter [email protected] Sue Ferguson [email protected]

To contact staff not listed above, please email/phone the studio and we will put them in touch with you.

Ethical Principles in Yoga (revised 8/19/14) 11

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EETTHHIICCAALL PPRRIINNCCIIPPLLEESS IINN YYOOGGAA

Ethical Principles in Yoga

Patanjali elaborated on the eight branches of yoga not as sequential stages, but as entry points into an expanded sense of self through interpretations, choices and experiences that remind us of our essential nature, our true Self. The eight limbs of yoga have been covered in the yoga teacher training course. A brief review of the ethical principles in teaching yoga incorporates the Yamas and the Niyamas.

Yamas

Yama, the first of the eight limbs outlined in Patanjali’s Yoga Sutra, deals with one’s ethical standards and sense of integrity. The Yamas are guidelines of social behavior for engaging with others, the universal practices that relate best to what we know as the Golden Rule, “Do unto others as you would have them do unto you.” These virtues are all comprehensive, extending to our actions, language, and thoughts.

Ahimsa: non-harming

Satya: truthfulness; living a whole and honest life

Asteya: honesty; non-stealing

Brahmacharya: spiritual conduct/moderation of the senses

Aparigraha: generosity; non-possessiveness (of things or outcomes of your efforts)

Niyamas

Niyama, are practices or observances that lead to wisdom and knowledge of the self, and are codes for living soulfully and include:

Shaucha: purity

Santosha: contentment, acceptance, appreciation

Tapas: self-discipline; having a burning desire to achieve a goal and willingness to discipline the self for that purpose

Svadhyaya: introspection, self-study

Ishvara pranidhana: heart-felt living with dedication to a higher principle

Ethical Principles

Principles for the Yoga Teacher It is the responsibility of the yoga teacher to ensure a safe and protected environment in which a student can grow physically, mentally, and spiritually. This is a part of what we experience in the microcosm of HTTI. There is a Code of Professional Standards in each HTTI notebook which should be reviewed by each student. The following is a brief summary of some of the many pertinent points. As teachers and teachers-in-training we:

Show sensitive regard for the moral, social, and religious standards of students and groups. We avoid imposing our beliefs of others although we may express them when appropriate in the yoga class. We avoid discrimination.

Ethical Principles in Yoga (revised 8/19/14) 12

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Establish and maintain appropriate professional relationship boundaries: we maintain relationships with students on a professional basis. We do not use the student/teacher relationship for our own gain.

Do not engage in harassment, abusive words, or actions or coercion with students or colleagues, or other professionals.

Maintain practices and teaching procedures that protect the public and advance the profession

Make only realistic statements about the benefits of yoga

Represent facts truthfully regarding our professional qualifications, training, level of experience, and competence. We do not misrepresent our professional qualifications, affiliations, and functions, or falsely imply sponsorship or certification by any organization. This also applies to any advertising, public statements, and promotional activities.

Respect the integrity and protect the welfare of all persons with whom we are working and have an obligation to safeguard information about them. We do not disclose student confidences to anyone, except: as mandated by law; to prevent a clear and immediate danger to someone.

Relate to and cooperate with other professional persons in our immediate community and beyond. We are part of the network of professionals and are expected to develop and maintain interdisciplinary and inter-professional relationships.

Cultivate an attitude of humanity in our teaching and we dedicate our work to something higher than ourselves.

Communication Teaching Methodologies 13

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CONFIDENTIALITY

Please remember that what is shared in the context of the discussion groups must remain confidential. Honor the trust that has been bestowed upon you.

RESPECT

Each person in your group is your teacher. When you listen to them with respect, you are open to their lessons. Please be aware that sarcasm, irony or other types of caustic humor may be misinterpreted and should be avoided.

MINDFULNESS

Another golden opportunity to practice mindfulness! Listen with your whole attention, and avoid the temptation to be internally rehearsing what you’ll be saying when it is your turn.

NONJUDGEMENTAL

Practice listening without judging the speaker. As you gain skill in this practice, you may learn to become gentler with yourself as well.

BE PATIENT WITH THE SPEAKER’S PROCESS

Each person has his or her own personal style and rhythm. Avoid interrupting the speaker or finishing their sentences; try to discern their rhythm. This understanding can deepen your ability to communicate with that person.

UNDERSTAND YOUR ROLE

Relax! Small discussion groups are an opportunity to think about and explore your values and beliefs.

BE AUTHENTIC

In any communication, the greatest gift you offer is your Self. Present your Self defenselessly.

YOU HAVE THE RIGHT NOT TO SPEAK

The path of personal growth can sometimes be a rocky one. Some areas of discussion may lead you to explore areas that are painful or sensitive to you. Pass on the discussion if you must, and know that the friends around you understand. Also know that your instructors or your mentor are available for private conversations.

Required and Recommended Reading List (revised 8/19/14) 15

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Required Texts

1. The Spiritual Science of Kriya Yoga, by Goswami Kriyananda

2. Teaching Yoga, by Mark Stephens

3. Atlas of the Human Body, by Takeo Takahashi

4. Anatomy of Movement, by Blandine Calais-Germain

5. Yoga Mind, Body & Spirit: A Return to Wholeness, by Donna Farhi

Recommended (But Not Required)

Hatha Yoga:

Extension, by Sam Dworkis

American Yoga, by Carrie Schneider

Yoga: The Spirit and Practice of Moving Into Stillness, by Erich Schiffmann

Yoga: Mastering the Basics, by Sandra Anderson, Rolf Sovik, Psy. D.

Back Care Basics, by Mary Pullig Schatz, M.D.

Yoga Gets Better with Age, by Lilias Folan Prenatal Yoga:

Yoga for Pregnancy, by Sandra Jordan - *HIGHLY RECOMMENDED Kriya Yoga:

Autobiography of a Yogi, Paramahansa Yogananada

Pathway to God Consciousness, Goswami Kriyananda Chakras:

Wheels of Light, by Anodea Judith Meditation:

Beginners Guide to Meditation, Goswami Kriyananda Visualization:

You Can Heal Your Life, by Louise Hay Astrology:

The Wisdom and Way Astrology, by Goswami Kriyananda

Restorative Yoga

Relax & Renew: Restful Yoga for Stressful Times, by Judith Lasater, PhD, PT

200 Hour HTTI Website Login Info (revised 8/19/2014) 17

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We have created an HTTI 200 Hour website for you to supplement your studies.

Your website contains the following:

Schedule

Syllabus

Student Contact List

Extra Logs & Forms

Audio Recordings

Core Binder

Anatomy Binder

Homework and Assignments not in the Core Binder

And even a blog for you to ask each other questions!

The web address is: HTTI200.weebly.com

Your website is password protected and will be changed at the end of your term.

The password is: Niyama

Section 2: Subtle Anatomy (revised 8/19/2014) 19

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SSUUBBTTLLEE AANNAATTOOMMYY::

CCHHAAKKRRAASS && NNAADDIISS

Section 2 Subtle Anatomy: Table of Contents 21

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SSUUBBTTLLEE AANNAATTOOMMYY:: TTAABBLLEE OOFF CCOONNTTEENNTTSS Introduction to Subtle Anatomy 23

Asana Stick Figures 31

Asana/Chakra Relationship Chart (by Chakra) 35

Asana/Chakra Relationship Chart (by Common Name) 39

Chakras & Glands 43

Introduction to Subtle Anatomy (revised 8/19/14) 23

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TTHHEE SSAATTUURRNN CCHHAAKKRRAA Mula=Root

The Saturn Chakra: Muladhara Chakra: Earth, Foundation, and Constriction

Location At the base of the spinal column.

Associated Body Area

Sacral/coccygeal plexus. Skin, bones, knees, coccyx.

Positive Values Secure, grounded, healthy embodiment, flexible boundaries, self-provider, loyalty, patience, stamina. Asceticism.

Negative Issues Fear, ungrounded, separation from body, insecurity, territorial, poverty consciousness. “I can’t because…” pessimistic, hopeless feeling

Health Challenges

Arthritis and joint problems, constipation, lethargy, depression, eating issues-underweight, feel weighted down

Yoga Postures

Staff, standing mountain, squat, frog, butterfly, knee to chest, Refer to Chapter 7 of the Spiritual Science of Kriya Yoga.

Saturn Chakra (Muladhara) Characteristics

Element Earth Seed-Syllable LAM Color Yellow

Shape Of The Mandala

Square Number Of Petals 4 Sense/Sense Organ Smell/ Nose


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TTHHEE JJUUPPIITTEERR CCHHAAKKRRAA

SVA=Self

The Jupiter Chakra: Svadhistana Chakra: Expansion and Abundance

Location Small of the back; lumbar area; 4 fingers’ width below the navel.


Hypogastric Plexus. Pelvis, blood, kidneys, liver, gall bladder, digestion, thighs

Positive Values Positive philosophy of divinity and life. Generous and optimistic. Healthy belief system i.e. “I can make positive changes in my life; I do deserve, life will provide.”

Negative Issues Excessive (e.g. talking, eating, drinking), judgmental, dissipation of energy, materialism

Health Challenges

Obsessions, addictions and compulsions.

Yoga Postures

Cat movements, hip openers, locust, navel, bow, 1-leg posterior stretch, and triangle.

Refer to Chapter 7 of the Spiritual Science of Kriya Yoga.

Jupiter Chakra (Svadhistana) Characteristics

Element Water Seed-Syllable VAM Color White


Crescent Moon Number Of Petals 6 Sense/Sense Organ Taste/ Tongue


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TTHHEE MMAARRSS CCHHAAKKRRAA

Mani=Jewel

The Mars Chakra: Manipura Chakra: Passionate Activity; Dawning of

Self-Awareness

Location Navel


Solar Plexus. Red blood cells, muscular system, external sex organs.

Positive Values Karma yoga, positive self-image, balanced personal power, acceptance of self and others, balanced energy, self-discipline, “Right Action”, skillful means.

Negative Issues Egotism, anger, unhealthy self-image, pride, controlling, authoritarianism, type-A, aggression, sexism, ruthless. “It’s all about me” i.e. imbalanced self-awareness. “The General”

Health Challenges

Energy management, digestion, eating disorders, hypertension, rashes, fevers

Yoga Postures

Reverse, boat pose, half and full wheel, warrior I, II & III. Refer to Chapter 7 of the Spiritual Science of Kriya Yoga.

Mars Chakra (Manipura) Characteristics

Element Fire Seed-Syllable RAM Color Red


Triangle; Point Down

Number Of Petals 10 Sense/Sense Organ

Sight/ Eyes


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TTHHEE VVEENNUUSS CCHHAAKKRRAA

Anahata=Unstruck

The Venus Chakra: Anahata Chakra: Compassionate Activity

Location Heart


Cardiac plexus. Kidneys and ovaries.

Positive Values Open hearted, unconditional love, cheerful, friendly, altruism, ecological, humanistic, receptivity, forgiveness, devotional, self-awareness, compassion, Bhakti Yoga

Negative Issues Closed emotionally, conditional love, turbulent heart, cynicism, cruelty, not worthy, fear of rejection, distrust, feels unlovable.

Health Challenges

High blood pressure, shallow, anxiety, breathing, co-dependency, depression, loneliness, fear of intimacy.

Yoga Postures

½ moon stretch, child’s pose, seated mountain, crow variations, prone spinal twist, head to knee side pose, cow’s head


Venus Chakra (Anahata) Characteristics

Element Air (Motion) Seed-Syllable YAM Color Smoky (Grey-Blue)


6-Pointed Star Number Of Petals 12 Sense/Sense Organ

Touch/ Skin


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TTHHEE MMEERRCCUURRYY CCHHAAKKRRAA

Vishu=Pure

The Mercury Chakra: Vishuddha Chakra: Communicator, Thinker and Teacher

Location At the base of the throat.


Cervical Plexus. Throat, arms, shoulders, ears, nerves

Positive Values Listening and communicating effectively, healthy ego, Jnana Yoga.

Negative Issues Misalignment of thought, word and action, scattered mind, restlessness.

Health Challenges

Sore throat, tonsillitis, laryngitis, thyroid problems, hearing problems, tics, communication and expression problems.

Yoga Postures

Neck stretches, shoulder stand, fish, rabbit, plow, knee to ear, lion, half spinal twist, bridge.


Mercury Chakra (Vishuddha) Characteristics

Element Ether, Akasha, Space Seed-Syllable HAM Pronounce: Hum

Color Blue


Circle Number Of Petals

16 Sense/Sense Organ

Hearing/ Ears

The letters on the Mercury petals are the vowels of the Sanskrit alphabet.


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TTHHEE SSUUNN -- MMOOOONN CCHHAAKKRRAA

Ajna=Command Chandra=Shining

The Sun - Moon Chakra: Ajna & Chandra Chakra: Reflection, Perceptive

Location Sun: Between the eyebrows. Moon: Base of the skull


Eyes Sun: heart, circulation, vitality, pituitary gland Moon: Medulla oblongata, stomach, breasts, sympathetic nervous system, lymph system

Positive Values

Ability to maintain consciousness in a state of self-knowledge, the Self remains untouched at the center of all experiences i.e. self-aware, enlightenment. Kriya Yoga. “Ahambramasmi”. Seeing Life as it is. Moon: Potential reality

Negative Issues

SUN: Pride in accomplishment, and spiritual experiences, ego involvement. MOON: emotionality, subjectivity; acts on emotionality

Health Challenges

Eye problems, headaches, blurred vision, lack of awareness of our spiritual dimension.

Yoga Postures

Lotus, some inversions, meditation poses. Refer to Chapter 7 of the Spiritual Science of Kriya Yoga.

Sun & Moon Chakras (Ajna & Chandra) Characteristics

Element Light Seed-Syllable OM Or Half A Short ‘A’

Color Clear/Brilliant White


Circle Number Of Petals

Moon Center:2 Sun Center: 0

Sense Intuition, 6th Sense


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BBIIBBLLIIOOGGRRAAPPHHYY

The Spiritual Science of Kriya Yoga, by Goswami Kriyananda

The Chakras: The Garden of the Gods, A Home Study Course, by Goswami Kriyananda

Kundalini: The Arousal of the Inner Energy, by Ajit Mookerjee

Wheels of Life, by Anodea Judith

Eastern Body, Western Mind, by Anodea Judith

Anatomy of the Spirit, by Caroline Myss, PhD


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Asanas For Each Chakra (Stick Figures) (revised 8/19/14) 31

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Asana Chakra Relationship Chart (By Chakra) (revised 8/19/14) 35

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AASSAANNAA CCHHAAKKRRAA RREELLAATTIIOONNSSHHIIPP CCHHAARRTT ((SSOORRTTEEDD BBYY CCHHAAKKRRAA))

Common Name Chakra Sanskrit Type

Bound Angle (Cobbler) Baddha Konasana

Happy Baby Anand Balasana

Balancing V-Leg Stretch 1- Saturn (Muladhara) Vistrita-padasana Forward Bend

Cobra 1- Saturn (Muladhara) Bhujangasana Chest Opener, Backbend

Gas-Relieving Pose/Knee to Chest 1- Saturn (Muladhara) Apanasana Warm Up

Half Cobra 1- Saturn (Muladhara) Ardha-bhujangasana Backbend, Hip Opener

Hero 1- Saturn (Muladhara) Virasana Backward Arching

Mountain (Standing) 1- Saturn (Muladhara) Tadasana Standing

Palm Tree 1- Saturn (Muladhara) Balance

Posterior Stretch (Head to Knee) 1- Saturn (Muladhara) Paschimottanasana Forward Bend, Hamstring Stretch

Spider / One-Leg Lift 1- Saturn (Muladhara) Supta Padangusthasana Forward Bend, Hamstring Stretch

Squat 1- Saturn (Muladhara) Prapadasana Transition Pose, Balance

Staff 1- Saturn (Muladhara) Dandasana Sitting

Sway Pose 1- Saturn (Muladhara) Bharad-vajasana Lateral Stretch

Two-Leg Lift 1- Saturn (Muladhara) Urdhva Prasarita Padasana Abdominal Strengthener

Arch (Low Bridge) 2- Jupiter (Svadhisthana) Setu Bandhasana Backbend

Cradle Rock 2- Jupiter (Svadhisthana) Hip Opener

Dancer Pose 2- Jupiter (Svadhisthana) Natarajasana Balance, Backbend

Eagle 2- Jupiter (Svadhisthana) Garudasana Balance, Shoulder/Upper Back Stretch

Gate Latch 2- Jupiter (Svadhisthana) Parighasana

Half Bow- Side 2- Jupiter (Svadhisthana) Urdhva Eka Pada Dhanurasana Backbend, Chest Expander, Strengthener

Half Bow- Tummy 2- Jupiter (Svadhisthana) Eka Pada Dhanurasana Backbend, Chest Expander, Strengthener

Half Locust 2- Jupiter (Svadhisthana) Ardha-salabhasana Backbend, Strengthener

Legs Up The Wall

2- Jupiter (Svadhisthana) Viparita Karani

Navel 2- Jupiter (Svadhisthana) Salabhasana Backbend

One-Leg Posterior Stretch 2- Jupiter (Svadhisthana) Janu Sirsasana Forward Bend, Hamstring Stretch

Pelvic tilt (Seated) 2- Jupiter (Svadhisthana) Stretching

Pelvic Tilts (On Back)

2- Jupiter (Svadhisthana)

Reclining Lunge 2- Jupiter (Svadhisthana) Hip Opener


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Hatha Yoga Teacher Training: 200 Hour Side Angle Pose 2- Jupiter (Svadhisthana) Parsvakonasana Standing, Balancing

Standing Forward Fold 2- Jupiter (Svadhisthana) Uttanasana Forward Bend

Symbol of Yoga 2- Jupiter (Svadhisthana) Yoga Mudra Forward Bend, Hip Opener

Thread the Needle (Pirformis Stretch)

2- Jupiter (Svadhisthana) Sucirandrasana

Triangle 2- Jupiter (Svadhisthana) Trikonasana Balance, Lateral Stretch

Warrior II 2- Jupiter (Svadhisthana) Virabhadrasana II Strengthening, Lateral

Wide Angle Forward Bend 2- Jupiter (Svadhisthana) Prasarita Padottanasana

Boat 3- Mars (Manipura) Navasana Forward Bend, Strengthening

Chair Pose 3- Mars (Manipura) Utkatasana Forward Bend, Balance

Half Wheel 3- Mars (Manipura) Ardha Urdva Danurasana Backbend, Chest Opener

High Lunge 3- Mars (Manipura) Ashva Sanchalanasana Standing, Strengthening

Plane/Plank 3- Mars (Manipura) Chaturanga Dandasana Upper Body Strength

Reverse/ Half Shoulder-Stand 3- Mars (Manipura) Ardha Sarvangasana Inversion

Warrior I 3- Mars (Manipura) Virabhadrasana I Standing, Backbend

Child’s Pose 4- Venus (Anahata) Balasana Forward Bend, Resting

Crow 4- Venus (Anahata) Bakasana Forward Bend

Half Camel 4- Venus (Anahata) Ardha-Ustrasana Quad Stretch, Backbend, Chest Opener

Half Moon Stretch (Crescent) 4- Venus (Anahata) Ardha Indudalasana Lateral Stretch

Intense Side Stretch (At The Wall) 4- Venus (Anahata) Parsvottanasana Forward Bend

Mountain (Sitting) 4- Venus (Anahata) Dandasana Seated Pose

Prone Spinal Twist 4- Venus (Anahata) Supta Parivartanasana Twist

Puppy dog

4- Venus (Anahata) Anahatasana

Bridge (Higher Arch) 5- Mercury (Vishuddha) Setu Bandha Sarvangasana Backbend

Cow’s Head Pose / Arms 5- Mercury (Vishuddha) Gomukhasana

Half Spinal Twist 5- Mercury (Vishuddha) Ardha-matsyendrasana Twist

Seated Twist (x-legged) 5- Mercury (Vishuddha) Parivrtta Siddhasana Twist

Three-lock 5- Mercury (Vishuddha) Tri-bandha-asana Warm Up

Adept’s Pose 6- Sun/Moon (Ajna/Chandra) Siddhasana Meditative Pose

Cow’s Head Pose / Legs 6- Sun/Moon (Ajna/Chandra) Gomukhasana Meditative Pose, Chest Opener, Shoulder Stretch

Easy Pose (Meditation Pose) 6- Sun/Moon (Ajna/Chandra) Sukhasana Meditative Pose

Half Hand Stand 6- Sun/Moon (Ajna/Chandra) Ardha Adho Mukha Vriksasana Inversion

Half Lotus (Meditation Pose) 6- Sun/Moon (Ajna/Chandra) Ardha-Padmasana Hip Opener

Prosperous Pose 6- Sun/Moon (Ajna/Chandra) Swastikasana Meditative Pose


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Hatha Yoga Teacher Training: 200 Hour Zen Pose (Lightning Bolt) 6- Sun/Moon (Ajna/Chandra) Vajrasana Meditative Pose

Cat All Chakras Marjarasana Stretch

Cat Variations All Chakras Marjarasana Variations Stretch

Corpse Pose All Chakras Savasana Resting

Crocodile (Yoga Push-Up) All Chakras Chaturanga Dandasana Warm Up

Dolphin All Chakras Sisumarasana

Downward Facing Dog All Chakras Adho Mukha Svanasana Inversion, Forward Bend, Standing Pose

Extended Down Dog All Chakras Eka Pada Adho Mukha Savasana Balance, Inversion, Forward Bend, Standing Pose

Fish Variation All Chakras Matsyasana Backward Bend

Half Moon All Chakras Ardha Chandrasana Lateral

Half Scorpion All Chakras Ardha Vrischikasana

Plank All Chakras Phalakasana

Sun Bird (Extended Cat or Tiger) All Chakras Vyaghrasanas Balance, Strengthening

Table (hands and knees) All Chakras Bharmanasana Stabilizing

Table (wall) All Chakras Ardha Uttanasana Shoulder Opener, Hamstring

Tree All Chakras Vriksasana Balance

Twisted Cat (Thread the Needle) All Chakras Twist

Umbrella/Chest Expander All Chakras Baddha Hasta Prasarita Padottanasana Chest & Shoulder Opener, Forward Bend, Inversion

Abdominal Breath Other Techniques Pranayama

Alternate Nostril

Other Techniques Anuloma Viloma

Complete Breath Other Techniques Pranayama

Poses In A Chair Other Techniques

Ujjaya Breath

Other Techniques Ujjaya

Side Swings Stretches

Spinal Rolls Stretches

Stretch / Lift Stretches


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Asana Chakra Relationship Chart (By Common Name) (revised 8/19/14) 39

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AASSAANNAA CCHHAAKKRRAA RREELLAATTIIOONNSSHHIIPP CCHHAARRTT ((SSOORRTTEEDD BBYY CCOOMMMMOONN NNAAMMEE))

Common Name Chakra Sanskrit Type

Abdominal Breath Other Techniques Pranayama

Adept’s Pose 6- Sun/Moon (Ajna/Chandra) Siddhasana Meditative Pose

Alternate Nostril

Other Techniques Anuloma Viloma

Arch (Low Bridge) 2- Jupiter (Svadhisthana) Setu Bandhasana Backbend

Balancing V-Leg Stretch 1- Saturn (Muladhara) Vistrita-padasana Forward Bend

Boat 3- Mars (Manipura) Navasana Forward Bend, Strengthening

Bound Angle (Cobbler) Baddha Konasana

Bridge (Higher Arch) 5- Mercury (Vishuddha) Setu Bandha Sarvangasana Backbend

Cat All Chakras Marjarasana Stretch

Cat Variations All Chakras Marjarasana Variations Stretch

Chair Pose 3- Mars (Manipura) Utkatasana Forward Bend, Balance

Child’s Pose 4- Venus (Anahata) Balasana Forward Bend, Resting

Cobra 1- Saturn (Muladhara) Bhujangasana Chest Opener, Backbend

Complete Breath Other Techniques Pranayama

Corpse Pose All Chakras Savasana Resting

Cow’s Head Pose / Arms 5- Mercury (Vishuddha) Gomukhasana

Cow’s Head Pose / Legs 6- Sun/Moon (Ajna/Chandra) Gomukhasana Meditative Pose, Chest Opener, Shoulder Stretch

Cradle Rock 2- Jupiter (Svadhisthana) Hip Opener

Crocodile (Yoga Push-Up) All Chakras Chaturanga Dandasana Warm Up

Crow 4- Venus (Anahata) Bakasana Forward Bend

Dancer Pose 2- Jupiter (Svadhisthana) Natarajasana Balance, Backbend

Dolphin All Chakras Sisumarasana

Downward Facing Dog All Chakras Adho Mukha Svanasana Inversion, Forward Bend, Standing Pose

Eagle 2- Jupiter (Svadhisthana) Garudasana Balance, Shoulder/Upper Back Stretch

Easy Pose (Meditation Pose) 6- Sun/Moon (Ajna/Chandra) Sukhasana Meditative Pose

Extended Down Dog All Chakras Eka Pada Adho Mukha Savasana Balance, Inversion, Forward Bend, Standing Pose

Fish Variation All Chakras Matsyasana Backward Bend

Gas-Relieving Pose/Knee to Chest 1- Saturn (Muladhara) Apanasana Warm Up

Gate Latch 2- Jupiter (Svadhisthana) Parighasana


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Hatha Yoga Teacher Training: 200 Hour Half Bow- Side 2- Jupiter (Svadhisthana) Urdhva Eka Pada Dhanurasana Backbend, Chest Expander, Strengthener

Half Bow- Tummy 2- Jupiter (Svadhisthana) Eka Pada Dhanurasana Backbend, Chest Expander, Strengthener

Half Camel 4- Venus (Anahata) Ardha-Ustrasana Quad Stretch, Backbend, Chest Opener

Half Cobra 1- Saturn (Muladhara) Ardha-bhujangasana Backbend, Hip Opener

Half Hand Stand 6- Sun/Moon (Ajna/Chandra) Ardha Adho Mukha Vriksasana Inversion

Half Locust 2- Jupiter (Svadhisthana) Ardha-salabhasana Backbend, Strengthener

Half Lotus (Meditation Pose) 6- Sun/Moon (Ajna/Chandra) Ardha-Padmasana Hip Opener

Half Moon All Chakras Ardha Chandrasana Lateral

Half Moon Stretch (Crescent) 4- Venus (Anahata) Ardha Indudalasana Lateral Stretch

Half Scorpion All Chakras Ardha Vrischikasana

Half Spinal Twist 5- Mercury (Vishuddha) Ardha-matsyendrasana Twist

Half Wheel 3- Mars (Manipura) Ardha Urdva Danurasana Backbend, Chest Opener

Happy Baby Anand Balasana

Hero 1- Saturn (Muladhara) Virasana Backward Arching

High Lunge 3- Mars (Manipura) Ashva Sanchalanasana Standing, Strengthening

Intense Side Stretch (At The Wall) 4- Venus (Anahata) Parsvottanasana Forward Bend

Legs up the wall

2- Jupiter (Svadhisthana) Viparita Karani

Mountain (Sitting) 4- Venus (Anahata) Dandasana Seated Pose

Mountain (Standing) 1- Saturn (Muladhara) Tadasana Standing

Navel 2- Jupiter (Svadhisthana) Salabhasana Backbend

One-Leg Posterior Stretch 2- Jupiter (Svadhisthana) Janu Sirsasana Forward Bend, Hamstring Stretch

Palm Tree 1- Saturn (Muladhara) Balance

Pelvic tilt (Seated) 2- Jupiter (Svadhisthana) Stretching

Pelvic Tilts (On Back)

2- Jupiter (Svadhisthana)

Plane/Plank 3- Mars (Manipura) Chaturanga Dandasana Upper Body Strength

Plank All Chakras Phalakasana

Poses In A Chair Other Techniques

Posterior Stretch (Head to Knee) 1- Saturn (Muladhara) Paschimottanasana Forward Bend, Hamstring Stretch

Prone Spinal Twist 4- Venus (Anahata) Supta Parivartanasana Twist

Prosperous Pose 6- Sun/Moon (Ajna/Chandra) Swastikasana Meditative Pose

Puppy dog

4- Venus (Anahata) Anahatasana

Reclining Lunge 2- Jupiter (Svadhisthana) Hip Opener

Reverse/ Half Shoulder-Stand 3- Mars (Manipura) Ardha Sarvangasana Inversion


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Hatha Yoga Teacher Training: 200 Hour Seated Twist (x-legged) 5- Mercury (Vishuddha) Parivrtta Siddhasana Twist

Side Angle Pose 2- Jupiter (Svadhisthana) Parsvakonasana Standing, Balancing

Side Swings Stretches

Spider / One-Leg Lift 1- Saturn (Muladhara) Supta Padangusthasana Forward Bend, Hamstring Stretch

Spinal Rolls Stretches

Squat 1- Saturn (Muladhara) Prapadasana Transition Pose, Balance

Staff 1- Saturn (Muladhara) Dandasana Sitting

Standing Forward Fold 2- Jupiter (Svadhisthana) Uttanasana Forward Bend

Stretch / Lift Stretches

Sun Bird (Extended Cat or Tiger) All Chakras Vyaghrasanas Balance, Strengthening

Sway Pose 1- Saturn (Muladhara) Bharad-vajasana Lateral Stretch

Symbol of Yoga 2- Jupiter (Svadhisthana) Yoga Mudra Forward Bend, Hip Opener

Table (hands and knees) All Chakras Bharmanasana Stabilizing

Table (wall) All Chakras Ardha Uttanasana Shoulder Opener, Hamstring

Thread the Needle (Pirformis Stretch)

2- Jupiter (Svadhisthana) Sucirandrasana

Three-lock 5- Mercury (Vishuddha) Tri-bandha-asana Warm Up

Tree All Chakras Vriksasana Balance

Triangle 2- Jupiter (Svadhisthana) Trikonasana Balance, Lateral Stretch

Twisted Cat (Thread the Needle) All Chakras Twist

Two-Leg Lift 1- Saturn (Muladhara) Urdhva Prasarita Padasana Abdominal Strengthener

Ujjaya Breath

Other Techniques Ujjaya

Umbrella/Chest Expander All Chakras Baddha Hasta Prasarita Padottanasana Chest & Shoulder Opener, Forward Bend, Inversion

Warrior I 3- Mars (Manipura) Virabhadrasana I Standing, Backbend

Warrior II 2- Jupiter (Svadhisthana) Virabhadrasana II Strengthening, Lateral

Wide Angle Forward Bend 2- Jupiter (Svadhisthana) Prasarita Padottanasana

Zen Pose (Lightning Bolt) 6- Sun/Moon (Ajna/Chandra) Vajrasana Meditative Pose


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Chakras and Glands (revised 8/19/14) 43

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CCHHAAKKRRAASS && GGLLAANNDDSS The various glands of the endocrine system are located to the chakras and have relationships to them. Additionally certain organs and nerve plexus also relate to the chakras.

Root or Muladhara Chakra (Saturn)

Glands Gonads (male reproductive organ) In some texts the prostate is included

Asanas Posterior Stretch, Head to Knee, Cobra

Sacral or Swadhistana Chakra (Jupiter)

Glands Ovaries (female reproductive organs) In some texts the kidneys and adrenal glands are included here.

Asanas Cobra, Locust, Yoga Mudra

Navel or Manuipura Chakra (Mars)

Glands Adrenal Glands (posterior) and Pancreas (anterior)

Asanas Bow, Upward Boat (Naukasana), Reverse Pose, Wheel and Half-Wheel, Seated Spinal Twist (Spinal Twist is usually thought to affect all chakras, with a powerful affect on the kidneys, adrenal glands and pancreas.

Heart or Anahata Chakra (Venus)

Glands Thymus Gland

Asanas

Fish (also considered to affect all chakras), Prone Spinal Twist, Camel (note: in Kriyananda’s text many of the asanas affecting this chakra also have benefits to the kidneys and adrenals which are generally designated to the Mars Chakra, i.e. Crow, Crane, etc…)

Throat or Vishuddha Chakra (Mercury)

Glands Thyroid and Parathyroid Glands

Asanas Bridge, Shoulder stand, Plough, Back-Leaning Pose (Poorvottanasan). (Fish has benefits here because of stimulation to the throat, trachea and thyroid gland.)

Brow or Ajna Chakra & Chandra Chakra (Sun Center and Moon Center)

Glands Pineal and Pituitary Glands

Asanas Yoga Mudra (kneeling version or Hare pose), Head Stand, Palm Stand, Handstand (some texts also say that spinal twists have a positive affect here)

Crown or Sahasrara Chakra (Thousand Petal Lotus)

Glands Some texts include the Pineal gland, others state that this chakra is beyond physical form

Asanas Meditative poses and same poses as Ajna/Chandra Chakras: Yoga Mudra (kneeling version or Hare pose), Head Stand, Palm Stand, Handstand

Section 3: Ashtanga Yoga 45

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AASSHHTTAANNGGAA YYOOGGAA

Section 3 Ashtanga Yoga: Table of Contents 47

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AASSHHTTAANNGGAA YYOOGGAA:: TTAABBLLEE OOFF CCOONNTTEENNTTSS Ashtanga Yoga 49

History of Yoga 53

Introduction to Mantra 55

Meditation & Mindfulness 59

Roots of Yoga 71

Ashtanga Yoga (revised 8/19/14) 49

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AASSHHTTAANNGGAA YYOOGGAA

Ashtanga Yoga refers to “eight limbed” yoga, and is sometimes called “Classical Yoga”. The system of Ashtanga Yoga was first written down in the second century by Master Patanjali in his Yoga Sutra, although the origins of yoga are more than three thousand years old. Master Patanjali’s Yoga Sutra is also known as the “Yoga of Eight Limbs” (Ashtanga Yoga). The eight aspects of yoga are interlinked and lead progressively to disciplines or practices that become more and more internal. Yama, Niyama, Asana and Pranayama are sometimes called the “outer rungs”. Pratyahara, Dharana, Dhyana and Samadhi are sometimes referred to as the “inner rungs”.

The Eight Limbs of Ashtanga Yoga

OU

TER

R

UN

GS

Yama: Social Ethical Precepts

Niyama: Personal Ethical Disciplines

Asana: Physical Postures

Pranayama: Breathing Exercises

INN

ER

RU

NG

S

Pratyahara: Sense Withdrawal

Dharana: Concentration

Dhyana: Meditation

Samadhi: Absorption with the Absolute

NOTES:


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TTHHEE EEIIGGHHTT LLIIMMBBSS OOFF AASSHHTTAANNGGAA YYOOGGAA:: TTHHEE OOUUTTEERR RRUUNNGGSS The objective of the outer rungs of Ashtanga Yoga is to cleanse the mind and body of impediments to the flow of astral energy. Yama and Niyama cleanse the mind nadis and Asana and Pranayama cleanse the physical body nadis.

The Outer Rungs

YA

MA

Social Ethical Principles 5 Abstentions (in English and in Sanskrit):

Nonviolence Ahimsa

Truthfulness Satya

Non-stealing Asteya

Non-sensuality Brahmacharya

Non-covetousness Aparigraha

NIY

AM

A

Personal Ethical Principles 5 Observances (in English and in Sanskrit):

Cleanliness of Body and Mind Shaucha

Contentment or Equanimity Santosha

Austerity or Self-Discipline Tapas

Mindfulness or Self-Study Svadhyarya

Devotion to God Ishvara-Pranidhana

ASA

NA

Physical Postures

Have the effect of making body and mind move in harmony.

Have physical and psychological effect.

Prepare the body to sit in stillness for meditation.

Allow for balancing and lifting of the energies of the chakras.

PR

AN

AY

AM

A

Breathing Exercises

Prana is the life force which permeates the universe.

In the physical body prana is associated with breath. Pranayama literally means control of the life force. The practice of pranayama results in calmness and a greater ability to concentrate.

Mystically, pranayama cleanses the nadis and allows the gathering and lifting of the energies of the chakras.


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TTHHEE EEIIGGHHTT LLIIMMBBSS OOFF AASSHHTTAANNGGAA YYOOGGAA:: TTHHEE IINNNNEERR RRUUNNGGSS

The Inner Rungs

PR

ATY

AH

AR

A

Sense Withdrawal or Mastery of the Senses

The process of turning the outgoing forces of the senses into inward sensing forces.

Learning to let the intellect direct the sense organs rather than the sense organs directing the action.

Allows access to an inner state of being by withdrawing the senses from outside objects.

Develops non-attachment and cultivates inwardness leading to concentration

DH

AR

AN

A

Concentration

The ability to direct full and exclusive attention on the object of concentration.

The effortful movement of the mind to the object of concentration

DH

YA

NA

Meditation

The effortless holding of the mind to the object of its focus leading to expansiveness.

Leads to a “feeling” state rather than a logical thinking state.

There is a continuum between concentration and meditation.

Meditation practice is most effective when practiced regularly.

Techniques include sounds, visualization or mental constructs to focus the mind.

SAM

AD

HI

Contemplation

An extension of meditation.

You break the identification with thought and ego to become aware of pure consciousness

A unification of consciousness in which the mind is no longer separated into a separated into an internal thinking mechanism and an external universe.

A technique for attaining god consciousness/cosmic consciousness – touching the reality bringing balance, joy, bliss and contentment.

NOTES:


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History of Yoga (revised 8/19/14) 53

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TTHHEE HHIISSTTOORRYY OOFF YYOOGGAA

Years Before Present (ybp)

Period* Philosophy Literature Culture

4500-3800 Pre-Vedic

The origins of yoga are obscure and pre-historic. Some hypothesize a link between shamanic and yogic practices in this early time, although there are distinct differences between the two (i.e. shaman intercede with the spirit realm on behalf of the community, the yogi for spiritual development.

Oral teaching only

Indus Valley civilization and rural complexes; there is no definitive archaeological record of spiritual practices but there are some motifs of artifacts suggesting yoga-like postures; the rural culture was the storehouse of Indian traditions.

3800-3000 Vedic

External rituals for purification and sacrifice (i.e. Fire sacrifice); Vedic meditation using mantra (i.e. gayatri mantra) and symbology; absorption in mind and heart through outward ritual actions; linkage of ritual with astronomy; Key gods: Agni, Vaya, Rudra

Rig Veda (prayers, invocations, metaphysical speculations), Sama Veda, Yajur Veda, Atharva Veda (incantations); revealed to seers (rishis) in ecstatic states; highly symbolic language containing the many elements of later yogic practice but in a different format.

Aryan migration- Sanskrit speaking Indo-European nomads (Aryans) from central Russia immigrated to the Indus Valley; disappearance of Indus civilization; some uncertainty on the degree to which Aryans were external to the native culture.

3000-2800 Brahmanical Development of Brahmins as a priestly elite that dominated Vedic religion; Pranayama foreshadowed; not much evidence of yoga.

Brahmanas and Aranyakas (theological and metaphysical speculations and systematization of the Vedic rituals)

Eastward migration of the Indo-Europeans from the Indus Valley to the Ganges River.

2800-2500 Upanishadic

Rise of Gnostic tradition of transcendental knowledge and internalization of the external ritual and sacrifice of the Brahmins; introduction of renunciation and meditation as “inner sacrifice”; focus on ecstatic self-transcendence; clear reference to later yogic concepts such as Brahman, atman, prana, reincarnation and karma.

Over 200 Upanishads; these are the first full-fledged mystical treatises; anonymously composed. Together the Vedas, Brahmanas, Aranyakas and Upanishads are considered revealed sacred knowledge that comprises the Hindu tradition of Vendanta. Some of the oldest Upanishads are Brihad-Aranyaka-Upanishad (neti, neti, neti) and the Chandogya-Upanishad (tapas, ahimsa, satya)

Rise of Buddhism and Jainism as reactions to Brahmanism; Lord Buddha (2563-2483 ybp); Persian Empire establishes ties to western India.

History of Yoga (revised 8/19/14) 54

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*Periods are generalized and should be considered approximations only as Hindu historians have been notoriously unconcerned with recording actual dates until modern times. They freely mingle historical fact with myth, symbolism and ideology leading to a sense of “timelessness” in the Hindu culture. NOTE: This compilation is incomplete and still in development. Therefore, question everything. References: Yoga and the Technology of Ecstasy by Georg Feuerstein; In Search of the Cradle of Civilization by Georg Feuerstein, Subhash Kak & David Frawley; The Hindu Religious Traditions by Thomas J. Hopkins and Frederick J. Streng

Years Before Present (ybp)

Period* Philosophy Literature Culture

2500-1800 Epic

Immergence of the great diversity of Hindu philosophy; introduction of most of the concepts and practices of classical yoga and the symbols of yoga and Hinduism.

Ramayana (treatise on yama and niyama); Mahabharata (includes the Bhagavad Gita (Song of God, karma yoga) and the Moksh-Dharma (instructions on diet and fasting, pranayama, pratyhara, samadhi)

2327-2325 ybp: invasion of India by Alexander the Great; 2269-2232 ybp: Emperor Asoka who greatly disseminated Buddhism.

1800-1200 Classical Development of sectarian cults centered on Vishnu and Shiva.

Patanjali’s Yoga Sutras (compilations of 196 concise aphorisms describing the goals and methods of yoga); Early Puranas; Hatha Yoga Pradipika (389 stanzas on raja yoga)

1200-500 Tantric

Extensive use and refinement of techniques of mantra, yantra, and mudra in meditation; refinement of techniques for affecting the energy body (nadis, chakras, kundalini-shakti)

Late Puranas (largely sectarian sacred histories, philosophy, myth and ritual)

500-300 Sectarian Rise of bhakti movement culminating in monotheistic sects of Vishnu and Shiva worship.

560-482 ybp: Kabir, poet who integrated Hindu and Muslim teachings.

300-present Modern

1893- Swami Vivekananda at Chicago World Conference of Religions exports Hindu wisdom of yoga and Vedanta to west; Sri Aurobindu; Yogananda

Demise of mogul empire and rise of British rule; industrialization and westernization; 1947- Indian independence.

Introduction to Mantra (revised 8/19/14) 55

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IINNTTRROODDUUCCTTIIOONN TTOO MMAANNTTRRAA


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MMAANNTTRRAA Mantras are words or phrases that are chanted out loud or internally as objects of meditation. Throughout history, cultures have believed in the sacred power of words. Many believe that saying certain words or phrases can influence the external world or internal transformation.

What is Mantra? Mantras are often defined as a sound, syllable, word, or group of specific words that are capable of creating transformation.

Their use and type varies according to the school and philosophy associated with the mantra.

Mantras may be translated or interpreted by practitioners in many ways, or even as mere sequences of sound whose effects lie beyond mere definition or strict meaning.

Meditation and Mantra

Mantras are often used in meditation to divert the mind from thought, basic instinctual desires or material inclinations, by focusing the mind on a spiritual idea, such as "I send compassion to all beings".

As with other objects of meditation it is important to focus and re-focus the mind on the mantra. The mind will wander and drift into thought. As thoughts arise, gently bring the awareness back to the mantra.

Tips for Using Mantra in Meditation

Method of Recitation - the mantra may be repeated audibly, as a whisper or silently. This depends upon your mental state. If the mind is scattered and unsettled or you are sleepy, you may wish to repeat the mantra audibly and then progress towards whispering and then to the silent thought of mantra. Speed of Recitation - Repeat the mantra at a speed that feels right, and continue at the same rate throughout your sit. However, you may have to alter speeds depending upon the day and your state of your mind. A distracted and sleepy mind may require a faster repetition of the mantra - a slower repetition may put you off to sleep! Rhythmic Repetition of the Mantra - the mantra should be repeated with a rhythm of your choice. For example the rhythm could be synchronized with the breath, with the inhalation or the exhalation.


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SSPPEECCIIFFIICC MMAANNTTRRAA As you begin to meditate with mantra and wondering which mantra to choose, first clarify what you want to achieve. As you will learn each mantra has its own use and may allow you to manifest different aspects in your life. While there are many different mantras used in many different spiritual and contemplative traditions, we will focus on three: Om, Om Mani Padme Hum and Om Namo Bhagavate Vasudevaya.

OM

Om is one of the most chanted sound symbols in India and most mantras start with Om. It is the greatest of all mantras, and is the representation of the past, present and the future in this one sound. Meditation on this sacred syllable is said to satisfy every need and leads to liberation. Om: Pronounced (ohm) Translation: There is no translation of Om though it is often referred to as the vibration of the universe Uses: Om is said that it has a profound effect on the body and mind of the one who chants and also on their surroundings.

Om Namo Bhagavate Vasudevaya

Om Namo Bhagavate Vasudevaya is used to obtain spiritual freedom by seeing the divine aspects in all beings, at every level of creation. The sense of identity shifts to include an awareness of our inclusion in all life though we are housed in an individual body. Om Namo Bhagavate Vasudevaya: Pronounced (ohm nam-o bhag-a-va-tay va-sue day-vai- ya) Translation: “Oh infinite Lord, indweller in the heart of all beings, unto you do I turn my consciousness.” Uses: To see the Divine within everyone and everything.

Meditation and Mindfulness (revised 8/19/14) 59

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MMEEDDIITTAATTIIOONN AANNDD

MMIINNDDFFUULLNNEESSSS Created by Dave Weeks


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The purpose of meditation is to cultivate those states of mind that are conducive to peace and well-being, and to eradicate those that aren’t.

What is Meditation?

Meditation is the effortless control of the mind whereby you overcome its natural tendency to wander. The key is effortless control.

The things that differentiate meditation from concentration are loss of bodily awareness in posture and effortless focus of the mind. Attention without tension.

According to tradition, meditation is the seventh stage of the eight limbs of yoga and the third stage of the four inner rungs. It is preceded by sense withdrawal and concentration. o In sense withdrawal, we first begin to limit the amount of external

stimuli affecting the body/mind unit. Through this limiting, the distractions of the mind become easier to control thus enabling greater concentration.

o In concentration the mind is focused on one object with effort in a single point of attention. Without the development of concentration, meditation is not possible. We must cultivate our concentration to a point that allows its use at lower levels that do not affect the mind’s wandering. We must have use of mild concentration (on breathing and posture) before our minds will enter into a state of complete meditation.

Concentration, meditation, and contemplation always function together to form a sequence.

Meditation Needs to Become a Habit! It has been said that yoga without meditation is simply gymnastics.

When meditation is practiced regularly, it brings about intuitive wisdom and allows the person meditating to see the world as it is.

Meditation is a mental activity having nothing to do with words, but rather with a feeling. This feeling state arises as space is experienced between the random thoughts of the mind. This feeling is an awareness of the true self.

Touching this self gives rise to compassion, insight, knowledge, and understanding.

Meditation can be challenging at first, but practiced daily it is an effective way of expanding consciousness and developing intuition.

MMEEDDIITTAATTIIOONN AANNDD MMIINNDDFFUULLNNEESSSS


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Starting a Practice Our western bodies find it unnatural to slow down and sit, so we balk at the inception of a meditation practice.

While practicing one must not try to achieve or obtain anything (another foreign concept).

There is only concentration on posture, breathing, and attitude of

mind.

The Setting First, set aside a place for meditation.

The room should be clean, furnished simply, and of a comfortable temperature.

If you do not have a room to dedicate to meditation create a space in your home: a corner of your bedroom, the laundry room, etc.

Food and Clothing Meditation should not be practiced on a full stomach or in a state of hunger.

Your clothing should be comfortable and non-binding.

Time According to tradition the three best times to meditate are 4:30 am to 6:00 am. o The 48 minutes before sunrise being the best time with the 7-12

minutes before sunrise as being the most auspicious.

Sunset is the second best time

Anytime you can arrange as a regular time to meditate is a good time! The most important thing is to practice at the same time every day.

Eyes The eyes maybe closed, half open, or fully open as is the practitioner’s preference.

The gaze should be fixed gently at the root of the nose between the eyebrows or at the tip of the nose.

Before Meditation Before meditating it is recommended to take part in moderate exercise (hatha yoga practice is great!). o It will bring a sense of relaxation and release tensions from the

body.

Props A wool blanket or zafu should be used to sit on.

You may sit in any comfortable meditative pose.

BBUUIILLDDIINNGG AA PPRRAACCTTIICCEE


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Legs and Body

Easy Pose

Kneeling Pose Seated in a Chair

There are several basic sitting positions from which to choose: easy pose, kneeling or seated in a chair. The essential point is to find a position that you can maintain. Most of us can tolerate some minor discomfort, but if a particular position is unduly painful, find another one that isn’t.

Choose a position that allows you to support your posture without becoming rigid.

Easy Pose

Sit on a cushion or folded blanket to elevate the hips higher than the knees.

Cross the legs comfortably.

Kneeling Pose

Kneel on a blanket or zabuton.

Sit on your heels, a blanket or a cushion, or place a blanket behind the knees for support.

In A Chair

Sit in a chair that allows the hips to be slightly higher than the knees. Use a blanket or zafu to elevate the hips if necessary.

If your back needs support use a towel roll or cushion for the lower back.

Place a blanket under the feet for comfort.

Posture Sit erect with the pelvis tipped slightly forward at the fifth lumbar vertebrae.

Hollow the waist slightly maintaining a long spine. It is important that the knees push down towards the earth and the head up towards the sky.

Tuck the chin slightly to lengthen the nape of the neck.

The nose is in line with the navel.

Sway forward and backward, left and right reducing movement each time until you come to a point of vertical balance.

Draw the shoulders slightly back and down and allow them to fall naturally.

Let the tip of the tongue touch the palate behind the upper teeth, jaw relaxed, and teeth slightly apart.


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Hatha Yoga Teacher Training: 200 Hour Hand Positions (Mudras)

Chalice Mudra

Jnana Mudra

Place the hands comfortably and intentionally. Try these positions: o Palms up to encourage openness and inspiration. o Palms down to create a sense of grounding and stability. o Chalice Mudra as a symbol of receiving a gift or

acceptance of knowledge. Place the left hand palm upwards in the right with the little fingers touching the abdomen. Allow the tips of the thumbs to touch.

o Jnana Mudra as a symbol of wisdom. Allow the tips of the thumbs and index fingers to touch on each hand. Rest the hands palms up on the lap.

Breathing ”Everything that lives breaths.”

Breathing is most important.

Meditative breathing technique is called abdominal breathing or diaphragmatic breathing. Its chief aim is to establish a slow, powerful, natural rhythm. o The breath is drawn in thru the nose as the diaphragm drops

and the belly slightly expands. o The air is expelled slowly and silently while the pressure of

the movement exerts a slight force on the abdomen (pressing down).

Massaging internal organs much like the Uddiyana Bandha)

The mind starts to concentrate on breathing out long, deep, and gently while fixing your attention on your posture. The breathing in will take care of itself.

Attitude of Mind When Thoughts Arise

Correct breathing can follow only from correct posture. In the same way, the right attitude of mind flows naturally from concentration on posture and breathing.

The practice of proper breathing enables nervousness to be neutralized, emotions controlled, and mental activities directed. Circulation in the brain is significantly improved. The cerebral cortex rests and the conscious stream of thoughts ceases briefly allowing spaces of feeling to arise.

When meditating, images, thoughts, and mental constructions rising from the subconscious, are allowed to float past like clouds in the sky with no resistance. One of the greatest mistakes when starting a meditation practice is to fight with oneself at the following of thoughts. When you find yourself drifting from your concentration on breathing and posture, you simply acknowledge the thought (hmm… isn’t that interesting) and return to following your breathing.

Meditation in practice is simple, but in real life difficult to honestly pursue.


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Hatha Yoga Teacher Training: 200 Hour PRACTICE!!!! “Zazen is something we do, not something we talk about.”

Meditation is an experience, a feeling; it cannot be described easily with words.

When we start a meditation practice it is important to remember that if it doesn’t feel good to us, we are not going to continue to practice.

It is better to meditate for a shorter time with a joyous feeling then it is to meditate for a longer time with effort.

Remember, if it’s not effortless, it’s not meditation.

TTYYPPEESS OOFF MMEEDDIITTAATTIIOONN

There are many styles of meditation and it is important to find one that works for you. Experiment with different styles until you find one that resonates with you.

Neti, Neti, Neti This is a very simple technique in principle. Sit quietly for a moment or two in a meditative pose.

Now, turn your attention inward to your mind and its thoughts. As soon as you do this, stray thoughts will come rushing in from your past, from your present, from the future. Each time one of these thoughts pop up, say in your mind, neti, neti, neti. Which means: “I am not this thought, I am not that thought, I am not thought.” Then slowly turn your mind back inward and observe. That’s all there is to it.

This process will continue over and over again. The purpose of this exercise is to show you, that you are the creator of your mind’s process. That your ideas exist as tools to serve your higher self and to observe your thoughts in a non-judgmental manner. Thus, severing the ties to ingrained thinking of the past.

Object of Beauty The object of beauty meditation is very simple. Simply sit and think, “At this moment what is the most beautiful thing in the world?” Your answer can be anything from the face of God to the Grand Canyon or a ten-carat diamond to a poem. Only you can tell yourself what this object of beauty will be.

Now in your mind’s eye, visualize it. If you can’t visualize it, pretend you’re visualizing it. Look at it very carefully, focus on it. Concentrate until you can see every detail of your object.

When your mind wanders let the thought pass and come back to your object of beauty. Without effort, without criticism keep coming back to your object of beauty. The mind will continually return to random thoughts. Set them to one side and keep coming back to your object.

After a while your mind will start to believe that it is easier to stay on the object of concentration than it is to wander. The meditation begins when the mind is focused on your object of beauty without effort. At this point you are ready to slowly shift your awareness from your


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Hatha Yoga Teacher Training: 200 Hour object of beauty back to yourself.

Slowly, gently, become less aware of the object and more aware of the feeling of beauty. Again, gently bringing your mind back from where it’s strayed.

Eventually you will have a feeling of beauty that will have no object connected to it. This feeling of beauty will follow you as the space between your thoughts grows longer.

MMIINNDDFFUULLNNEESSSS IINN OOUURR DDAAIILLYY LLIIVVEESS

Through daily practice of meditation we bring greater awareness and mindfulness into our day.

What is Mindfulness Mindfulness is described as living in the moment.

It is a state of being here, right now.

In our day to day living how often are we really in the present? Aren’t most of us thinking what we need to do next, what we are doing tomorrow, or why we did something the day before? This is not mindfulness.

Mindfulness is being present in this very moment; not thinking about tomorrow and not thinking about the past.

Rise and Shine Clementine!

There are many ways to cultivate mindfulness as we live our lives. As we wake in the morning, most of us find ourselves in a complete rush as our feet hit the floor. This is a terrible way to start the new day before us.

If we take a moment at the start of our day to enter into mindfulness, it puts us in a more receptive mood for compassion and understanding.

Hanging a reminder such as an olive branch or a simple note that we see upon rising to remind ourselves of mindfulness is one of the best things we can do to start our day. This reminder should signal us to smile to ourselves, breathe deeply and recite an affirmation for the start of this new and beautiful day, this new gift of life.

Food Glorious Food! One of the things I find myself doing far too often is rushing through meals. If we enter into mindfulness as we eat, we slow down, realize that our food is a gift we are giving to our bodies and treat it as such.

Taking time to fully chew our food (20 or 30 times per mouthful) receiving its full flavor and nutrients is a wonderful way to observe mindfulness and enjoy the gift we are giving our bodies.


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Is THIS the Way You Want To Die?

I found myself being raised in a very stressful environment when I was young, this translated into my adulthood. I was always getting angry about the least of things, things that didn’t matter and that I couldn’t control. This did me great emotional (and therefore physical) harm for many years. It wasn’t until I realized that I was killing myself through hypertension that I was able to change.

When we feel ourselves experiencing a moment when we’re getting angry, we need to stop and recognize these emotions. We need to acknowledge their existence and not just try to shut them out. Then, and only then, will we be able to enter into our mindfulness.

When we recognize these emotions we tell ourselves that we are not these emotions, we are not these feelings.

We smile and breathe. We speak an affirmation to our self.

Through these actions we release the anger in our bodies and minds and are now in the present moment.

Faster and Faster!

In today’s society we often find ourselves getting into the car in a terrible hurry. We don’t take time to slow down. We get in the car and race down the road. We gun the gas to make sure we are first at the light, talking on the cell phone, keeping the kids in line and plan what we are having for dinner. Often times we don’t even know where we are headed first. All in a vehicle that weighs tons and traveling at speeds that are…well, unsafe.

The one act of mindfulness, which is easily practiced, is to remember to breathe when we first get into the car. Take a deep breath and let it out slowly.

Remember that when the car goes faster, I go faster. When the car goes slower, I go slower.

Release your jaw, Smile!

Release all the tension in your body by just being present in the act of driving. Return to the present moment.

Have a plan when you get into the car and don’t forget to breathe.

Haste Makes Waste!

I first read the story about a martial arts Master having a discussion with one of his students many years ago. They were talking about a certain technique that the student was trying to understand the nuances of, when they were interrupted by a knock at the door. It was the postman, with an important letter for the Master from his homeland. The Sifu had been expecting this letter for quite some time, but instead of opening the letter he set the letter aside and went back to the conversation with his student. This surprised the student; he knew that his master had been expecting this letter and that it contained information about his


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Hatha Yoga Teacher Training: 200 Hour family back home. He knew also that it meant his Master might have to leave and return home for a prolonged period of time. This letter contained information that would affect his master and all the students of his school. The student knew that his Master had been agonizing over receiving this letter and assumed he would want to open it as soon as possible. He paused and said to his Master that he should open his letter, which he understood meant much to him. The Master said that it meant much to him to finish the discussion they were having, because he was unsure how many more they would be able to have. He also said that it was his custom to conquer haste before making decisions. That when he had conquered haste once he would read the letter and when he had conquered haste a second time he would make his decision regarding the letter.

Being in the moment one conquers haste.

Being in the moment we return to our meditation practice.

Meditation is the act that allows us to bring serenity into our daily life and displace chaos.

When intuitive wisdom enters our lives we are no longer ruled by our primal reactions. Once we glimpse peace and compassion in our daily lives we only want more of it for those around us.

Through this practice of mindfulness and meditation we move into contemplation (Samadhi) and ever closer to the ultimate realization of truth.

“We must be the change we want to see in the world” -Mohandas K. Gandhi


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RREEAADDIINNGG LLIISSTT AANNDD WWEEBB RREESSOOUURRCCEESS

Beginner’s Guide to Meditation by Goswami Kriyananda

The Ring Of The Way by Taisen Deshimaru

Present Moment Wonderful Moment by Thich Nhat Hanh

Light On Yoga by B.K.S. Iyengar

The Spiritual Science Of Kriya Yoga by Goswami Kriyanada

Questions To A Zen Master by Taisen Deshimaru

Peace Is Every Step by Thich Nhat Hanh

“Zen in the Martial Arts” by Joe Hyams Select articles from “Shambhala Sun” magazine March 2006

Select articles from “Shambhala Sun” magazine May 2006

http://www.wildmind.org

http://www.todoinstitute.org

http://www.mindfulness.com/


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Section 3: Roots of Yoga 71

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RROOOOTTSS OOFF YYOOGGAA Created By Anthony Tribe, PhD, RYT 200

The Roots of Yoga 1: Exploring Patañjali’s Yoga Sūtras

Yoga Connection, September 11th 2011 Anthony Tribe

WORKSHOP OVERVIEW

Introduction

• Workshop Goals & Structure• The Yoga Sūtras - what and why?

Contexts

Meaning of the term ‘yoga’• ‘union,’ ‘yoke,’ ‘discipline,’ (from √yuj, to join, yoke); horse/chariot yoking

- Yoga as ‘discipline’ paramount in the Bhagavad Gītā• Forms of Yoga, e.g. Rāja, Haṭha, Mantra, Kuṇḍalinī

Yoga before Patañjali• Buddhist and Brahmanical (‘Hindu’) traditions

Yoga as a darśana• A ‘school of philosophy’ with liberation as the goal

Patañjali’s Yoga Sūtras – Form, Style, Structure

• The author – Patañjali’s biography• Form of the Yoga Sūtras: 195 sūtras divided into four chapters (pāda): Samādhi

(concentration), Sādhana (practice), Vibhūti (powers), Kaivalya (freedom)• Sūtra style: terse, aphoristical, economical; requires interpretation/commentary

Patañjali’s Yoga Sūtras – Key Themes

The Mind• Mind as the problem and the solution• Yoga Sūtras as psychology: an account of mind and of mental functioning

Duḥkha (suffering, unsatisfactoriness)• As the motive; etymology (duḥ+kha)• As avoidable (YS 2.16: heyam duḥkham anāgatam)• Misperception – duḥkha’s basic cause, i.e. we fail to see things as they are

Practice (abhyāsa)• Calming, stilling, focusing the mind

- as a preliminary to the generation of wisdom/discrimination (prajñā/viveka)• Yoga Sūtras as a set of practice-options: tools for psycho-physical transformation

- including the ‘Eight-limbs of Yoga’ (aṣṭāṅga-yoga)

Exploring Yoga Sūtras 1.1-2 - see handout

The Roots of Yoga 1: Exploring Patañjali’s Yoga Sūtras(associated quotations)


THE MINDBhagavadGītā6.34-5

cañcalaṃ hi manaḥ kṛṣṇa pramāthi balavad dṛḍhamtasyāhaṃ nigrahaṃ manye vāyor iva suduṣkaram

For the mind is unstable, Kṛṣṇa, whirling, powerful, stubborn; I think it is as hard to restrain as the wind.

asaṃśayaṃ mahābāho mano durnigrahaṃ calam abhyāsena tu kauteya vairāgyeṇa ca gṛhyate

Undoubtedly, O Strong-Armed One, the mind is hard to restrain, mercurial;but by practice and non-attachment, Son of Kuntī, it can be restrained.

(trans. Anthony Tribe)

DhammapadaThe mind is fickle and flighty, it flies after fancies wherever it likes: it is difficult indeed to restrain. But it is a great good to control the mind; a mind self-controlled is a source of great joy. (35)What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow: our life is the creation of our mind. (1)

(trans. Juan Mascaro)

YOGAYogaistheabilitytodirectthemindexclusivelytowardanobject

andsustainthatdirectionwithoutanydistractions.(T.K.V.Desikachar)

The birds have vanished down the sky.Now the last cloud drains away.We sit together, the mountain and I,until only the mountain remains. (Li Po, trans. Sam Hamill)

SŪTRA STYLEalpākṣaramasaṃdigdhaṃsāravadviśvatomukhamastobhyamanavadyamcasūtraṃsūtravidoviduḥ

Sūtra-knowersknowasūtratobe:terse,unambiguous,pithy,universal,meaningful,faultless.

(VāyuPurāṇa,trans.AnthonyTribe)


PATAÑJALI’S EIGHT LIMBS OF YOGA

1. ABSTENTIONS (yama): Social Ethical Discipline (i.e. The Sphere of Relationships)Non-harm (ahiṃsā)Truthfulness (satya)Refraining from Stealing (asteya)Sexual Restraint (brahmacarya)Non-acquisitiveness (aparigraha)

2. OBSERVANCES (niyama): Individual Ethical Discipline (i.e. The Sphere of Lifestyle)Purity (śauca)Contentment (saṃtoṣa)Austerity (tapas)Study/Reflection [on oneself and sacred texts] (svādhyāya)Dedication to the Lord (īśvara-praṇidhāna)

3. POSTURE (āsana)

4. BREATH CONTROL (prāṇāyāma)

5. DISENGAGEMENT OF THE SENSES (pratyāhāra)

6. CONCENTRATION (dhāraṇā)

7. MEDITATION (dhyāna)

8. ABSORPTION (samādhi)

NotePatañjali’s Eight Limbs of Yoga are stated and elaborated in Yoga Sūtras II. 28 – III. 8.



Yoga Sūtra 1.1

अथ योगान(शासनम् athayogānuśāsanam

Now[follows]theteachingonYoga.

Sūtra Components and Word Meaning

athayoga-anuśāsanam

atha:nowyoga:Yoga(from√yuj,toyoke,join)

anuśāsanam:inflectedformofanuśāsana,instruction(fromanu+√śās,toinstruct,teach)

Yoga Sūtra 1.2

योग -ि /व1 /ि न2 रोधः yogaścittavṛttinirodhaḥ

Yogaistherestraintofmentalactivity.

Sūtra Components and Word Meaning

yogaścitta-vṛtti-nirodhaḥ

yogaś:inflectedformofyoga,Yogacitta:mind(from√cit,tothink,understand,reflectupon)

vṛtti:activity,function(from√vṛt,toturn,revolve,roll)

nirodhaḥ:inflectedformofnirodha,stilling,restraint,cessation(fromni+√rudh,toconfine,restrain,check,suppress)


Section 4: Additional Topics 77

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AADDDDIITTIIOONNAALL TTOOPPIICCSS

Section 4: Additional Topics 79

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AADDDDIITTIIOONNAALL TTOOPPIICCSS:: TTAABBLLEE OOFF CCOONNTTEENNTTSS

Power of Mudras 81

Introduction to Ayurveda 93

Pranayama 115

Restorative Yoga 125

Prenatal Review 131

Chair Yoga Overview 141

The Psoas 145

Stress Management 153

The Power of Mudra (revised 8/21/14) 81

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TTHHEE PPOOWWEERR OOFF MMUUDDRRAASS

Created by Tracy Gordon, RYT 200


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TTHHEE PPOOWWEERR OOFF MMUUDDRRAASS:: OOVVEERRVVIIEEWW

What Are Mudras? “Mudra” means "seal", as in sealing a path or promoting a particular energy flow. Mudra refers to a variety of yoga practices that aren't poses exactly, but various techniques for sealing life-force energy (prana) inside the body to preserve it rather than let it escape. The word mudra is more commonly used today to refer to specific hand gestures used during mediation and pranayama to seal the fingers. They are used as a vehicle to experience the phenomenal world as it is or as a method of cultivating a specific state of mind.

History Of Mudras The language of the hands is probably the oldest in the world. In the dawn of our days, before man received the gift of speech, hand gestures were the primary form of communication. As a means of expression there probably existed a symbolic and conventional art of gesture before any artistic attempts in stone, clay, wood, or colors were made.

Communicating With Our Hands

We constantly use our hands, body gestures, and facial expressions to make signs or pictures of ideas we want to convey. Most of us take these hand gestures for granted as simply means to communicate, but they're more than that. They are examples of mudras; precise ways of holding the hands or fingers, and body to represent specific acts of offering, saluting, or understanding, and to produce certain energetic effects. Mudras are an external expression of inner resolve, suggesting that such nonverbal communications are more powerful than the spoken word.

MMUUDDRRAASS AANNDD YYOOGGAA

History of Mudras And Yoga

Nobody really knows how hand gestures evolved into a form of yoga. Scholars speculate that mudras may have developed from one of three sources: shamanic dance, the ancient mimetic hand gestures that accompanied Vedic chanting, or perhaps· the hand movements prescribed in the Vedas to handle ceremonial tools during official rites. According to some historians, the asana tradition itself derives from the practice of these ritual hand gestures in pre-Vedic times.

Mudras can be found in the art and rituals of many sacred traditions. In the Buddhist and Yogic systems, the hands represent the sun (right) and the moon (left), intelligence and meditation. In both systems the fingers are associated with the five elements, but variations abound as to which fingers represent which element.


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The early yogis most likely did not spend a lot of time speculating about the existence of an inner moon, chakras, nadis, or energy for that matter. They directly experienced them and then cryptically referred to them in teaching texts. The origins of specific mudras are unknown, but it is believed that each gesture is the natural outer expression of an enlightened inner state. You can think of mudras as the sign language that springs from an open mind and an awakened heart.

How Mudras Work Prana (life force) can escape out the fingertips as it circulates through the body during meditation and pranayama practices, and hand mudras bring the fingertips together in various ways for different subtle effects. Hand mudras in essence, create a pranic circuit. The purpose of a mudra is to re-channel energy back into the body. We draw on the power of mudras for healing as they focus the body's energetic forces and breath to particular areas in very precise ways. Mudras can also work to develop energy circuits in the body, channel breath and mind for healing, or help us enter more deeply into meditation. Some mudras employ the entire body. Asanas, in this view, represent the evolution of mystic gestures into full body "seals." Mudras join asana as a tool to help facilitate the inner attitudes a yogi endeavors to cultivate and are designed to influence both the dense physical body and subtle bodies. By holding the hands in a particular posture, even for a few seconds, very

significant energy movements can be effected, helping the practitioner to heal illness, rejuvenate the immune system and increase overall well being at every level.

Benefits Of Using Mudras

Mudras work in two ways: inside out or outside in. They can express a higher state of consciousness, but the same mudra can also be used to consciously induce that state. By touching various points on the fingers and thumbs, the subtle body can be stimulated and eventually brought into equilibrium. Along with providing such health and subtle energy benefits, basic yoga mudras can help deepen your yoga practice. Every gesture can be read as a message from the mind's "deep time," where the self articulates truths the ego may not yet know. As you continue to develop this practice, you can strive to make every action of your hands a mudra - a living prayer.


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Benefits Of Using Mudras

Mudras have a special role to play in the grand scheme of the purification and opening of our nervous system to the higher expression of our inherent divine qualities - peace, energy, creativity, compassion, and great happiness. Meditation and pranayama cover two basic prerequisites for mudras - the cultivation of inner silence in meditation and the cultivation of the initial purification and opening in the central channel through breathing to facilitate the rise of ecstatic conductivity. Once these two practices are well established, then the use of mudras can become a productive pursuit. Practicing mudra during asana, meditation, pranayama, or kirtan (chanting) will help you quiet the background chatter of your mind. Mudras can remind you of two important pieces of yogic wisdom. First, you are already whatever you seek to be; reminding you that you that there are states that you consciously choose to feel and express. Second, mudra practice can help you find a way to translate good intentions into skillful action. As such, mudras are the bridge between your inner spiritual experience and your outer interactions with the world.

TTHHEE HHAANNDDSS

What The Hands Represent

The hand is magical, as well as, functional. It is also like a miniature universe representing a complete cosmological system. The hand expresses our moods in each minute gesture. If you look at your palm you will see that the lines form intriguing patterns. If you can understand the patterns, your hands reveal an energy map of your consciousness and health. The yogis mapped out the hand areas and their associated reflexes to a certain part of the body and brain. Each finger relates to a certain element of which all life is formed as well as reflecting different emotions or behaviors.

Composition Of The Hand

We have about 4,000 nerve endings at the tip of our fingers. The nerve endings are connected with organs and can influence, relax, stimulate or balance them, depending on the individual need. Each fingertip conducts a different vibrational energy and mudras bring the energies together in different combinations. Each combination completes an energy circuit in the body and mind, creating a calming effect that also stimulates various chakras (energy centers).


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TTHHEE FFIIVVEE EELLEEMMEENNTTSS Nature has provided us with the five basic elements - earth, fire, space, water and air that constitute our body. The universal presence of these elements affects the functioning of our body and mind. To remain healthy and free from any illness or diseases, a balance is required among these five elements. The hand mudra regulates these five elements in our body.

We have over 72,000 nadis that are electric or pranic currents that run from the crown of the head to the toes of the feet and the tips of the fingers. The major crossings of nadis form the chakras. Mudras stimulate the five elements allowing energy to move more freely through the nadis and chakras.

Each finger represents the manifestation of one of the five basic elements.

The Five Elements

Water

Blood and other fluids are composed of water element; it keeps the flow of body and life. As there is more than 70% water in the body, it plays a very important role in the maintenance of heat and circulation of blood. It controls the reproductive organs, sex and lymphatic glands. It regulates production of tissues, cells, bone marrow, flesh, nerves and antibodies that grow out of these glands to ensure perfect health.

Earth All the life forces become inert and inactive in the earth element and more energy is used up to keep it active. In the human body, our bones and muscles are the Earth element, which controls whole physical structures of bodies, bones and flesh.

Space / Heaven / Ether

Space holds the controlling key to the entire body. In order for air to circulate in the body and maintain a proper balance, there has to be space. If such circulation is blocked, it creates pain and toxins build up. Space is needed to move things, and should not be blocked.

Air

Air is life itself. All the workings of the human body are due to the air element. It regulates the function of the heart, circulation of blood and maintains balance of the body. It helps respiration and downward movement of stools and urine. It produces sound, nourishes mental faculties and also the faculty of memory, It also controls emotions, balances temperament and enhances purity of mind and spirit.

Fire

Fire creates heat in the body. It heats up the water, regulates sight, provides strength to the body by digesting food, induces hunger and thirst, and maintains suppleness of muscles. It maintains body temperature, activities of all organs, formation of blood, flesh, fats, bones and purification of skin.


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Mudras And The Five Elements

The practice of mudras can help to harmonize the five elements in the human body. The fingertips have many concentrated nerve root endings that are free energy discharge points. Science also confirms that around every fingertip there is a concentration of free electrons. By touching together the tips of the fingers or the fingertips to other parts of the palms this energy (prana) is redirected back into the body helping to balance the five basic elements.

MMEERRIIDDIIAANNSS

Our hands, like our feet, are made up of reflex zones and are very sensitive. They contain more nerves and endocrine glands than any other part of our bodies. Meridians are the energy paths that run through the body and control its individual functions (circulation, respiration, digestions, and individual organs).

UUSSIINNGG MMUUDDRRAASS:: GGEETTTTIINNGG SSTTAARRTTEEDD

Including Mudras In Your Practice

You can include mudras in your yoga practice in many ways, and they can add inspiration to any meditation. It is important to practice mudras while in a good mood and a positive atmosphere. Feelings and thoughts influence the energy fields and the flow of energy in a negative or positive manner, even if we don't notice it. We want to engage these energy fields in a positive sense.

Thumb Lungs

Index Finger

Large intestine & deep meridian of

the stomach

Middle Finger

Circulation & deep meridian of the

gallbladder

Ring Finger

Immune system & liver

Little Finger

Heart & small intestine


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How To Practice Mudras

Mudras can be done while seated, lying down, standing or walking. You may

want to practice several gentle asanas to relax and open your awareness. Be sure your body posture is symmetrical and centered, and that you are as relaxed as possible. Sit quietly. Spend a few minutes noting exactly how the body, mind, and breath feel. This way, when you apply a mudra you will notice how it changes the breath, alters the feeling in the body, and impacts the mind.

The Mudra Practice Exhale several times before a mudra and discharge expended energy making room for what you want to achieve. Always allow your breath to come naturally; do not force the breath.

The pressure of the fingers should be very light and fine and your hands should be relaxed.

It's possible that you won't immediately feel the effect, but it's still there. Put your practice into your own hands with confidence and inspiration!

PPRRAANN MMUUDDRRAA

Pran Mudra (Life Mudra)

With each hand, place the tips of the thumb, ring finger, and little finger together.

The other fingers are extended. This mudra helps optimal flow of the prana (vital energy) in the body, and it energizes and activates every cell of the body. The Pran Mudra reduces fatigue and nervousness and it increases our stamina, assertiveness, and healthy self-confidence in addition it gives the courage to start something new and the strength to see things through.


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VVAAYYUU MMUUDDRRAA

Vayu Mudra (Wind Mudra)

With each hand bend the index finger so that its tip touches the ball of the thumb.

Then press the thumb lightly onto the index finger.

Extend the other fingers in a relaxed way. This mudra helps to correct an imbalance in the wind element. Too much wind in the body can be caused by inner waste substances, particularly in the intestines, or inner tensions that are in turn based on states of agitation. Too much wind can also disrupt normal breathing rhythms.

SSHHUUNNYYAA MMUUDDRRAA

Shunya Mudra (Heaven Mudra)

With each hand bend the middle finger so that it touches the ball of your thumb.

Lightly press down on the middle finger with your thumb.

The other fingers are extended. If we look within and make amends for old offenses while performing this mudra, forgiveness will open up new gateways that lead into the light and into a lightness in the life ahead of us.


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PPRRIITTHHIIVVII MMUUDDRRAA

Prithivi Mudra (Earth Mura)

With each hand place the tips of the thumb and ring finger tips together, using light pressure.

Extend the other fingers. This mudra can restore your equilibrium and trust. We need stability and nourishment to grow and be effective in our place in the world. Use this mudra for security, inner stability, and self-assurance.

BBHHUUDDII MMUUDDRRAA

Bhudi Mudra (Fluid Mudra)

With each hand place the tip of your thumb and little finger together, extend the other fingers in a relaxed way.

More than half our body weight consists of fluids. This mudra helps restore or maintain equilibrium in the fluid balance.

NOTES:


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RREEFFEERREENNCCEESS

Hirschi. Gertrud. Mudras: Yoga in Your Hands

Shaner, David Edward. The Body Mind Experience in Japanese Buddhism

Kirk, Martin & Boon, Brooke. Hatha Yoga Illustrated: For Greater Strength, Flexibility and Focus

Yoga Journal Magazine December 2002

Miller, Richard. Yoga Journal Magazine October 2006

Yoqani. Asanas, Mudras and Bandhas - Awakening Ecstatic Kundalini

Dekleen, Tyra & Campbell, AJD. Mudras, or the Ritual Hand Poses of Buddha Priests and the Shiva Priest of Bali

Datta, Siri. Opening Your Heart with Kundalini Yoga.


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Introduction to Ayurveda (revised 8/21/14) 93

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INTRODUCTION TO

AYURVEDA Created by Kathleen Kennedy, CAS, RYT 500

AYURVEDIC PHYSICAL ASSESTMENT

Category Qualities Prakruti Observations/Conditions

Face Shape

oval angular, square

round V P K

Facial Energy

delicate, subtle passionate, intense

soft, sweet V P K

Eyes

small, darting medium, deep set, piercing,

large, moist, gentle V P K

Nose (size)

small medium

large V P K

Nose (bridge)

narrow medium

wide V P K

Lips

thin medium

thick V P K

Neck

long medium

short V P K

Hair Traits

dry, kinky, sparse fine, balding, early grey

coarse, dense, oily V P K

Skin Thickness

thin medium

thick V P K

Skin Condition

dry, rough, wrinkles, slightly oily, moles,

soft, moist, oily, smooth V P K

Complexion

lacks luster ruddy, rosy

pale V P K

Physique

slight, irregular moderate

stocky, solid V P K

Bones

narrow moderate

stocky V P K

Palm of Hand

rectangular square V P K

Fingers

long, narrow medium,

short, thick V P K

Other Observations

V P K

Speech Patterns

enthusiastic, rambling concise, clear

thoughtful, deliberate V P K

TOTAL PRAKRUTI V P K

kathleenkennedy

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AYYUURRVVEEDDIICC HHIISSTTOORRYY

CATEGORY

Appetite I prefer to eat frequently but my hunger level is variable, and I often forget to eat.

I have a strong appetite I prefer to eat 3x/day and rarely skip meals.

I prefer to eat 2-3x/day, but I can go without eating with no discomfort.

Appetite If I miss a meal, I often get light-headed, anxious or cranky.

If I miss a meal, I often get irritable or angry.

If I miss a meal, it doesn’t really bother me.

Digestion After eating, I often experience gas or bloating

After eating, I often experience heartburn or acidity.

After eating, I often feel heavy or sleepy.

Elimination I tend to have irregular bowel movements one time per day or less.

I tend to have 1 to 2 bowel movements daily, usually with regularity and ease.

I tend to have one bowel movement per day with no straining or difficulty.

Elimination My bowel movements are often dry and hard. At times I may strain or push.

My bowel movements are usually well-formed, but sometimes they are loose and may burn.

My bowel movements are usually well-formed, slow and easy.

Weight I usually don’t gain weight very easily.

When I gain weight, it is easy to lose it.

I gain weight easily and lose it slowly.

Body Temperature

My hands and feet often feel cold, and I prefer warmer climates.

I am warm most of the time no matter what the climate is.

I adapt easily to most conditions, but tend to feel cool.

Skin My skin tends to be dry. When very dry it tends to feel rough.

My skin flushes easily and has a reddish or yellowish shade.

My skin is thick, smooth and often feels damp or oily.

Skin When I have rashes, they tend to be dry and itchy. Blemishes are usually blackheads.

When I have rashes, they tend to be red and burning. Blemishes are usually acne.

When I have rashes, they tend to be wet and oozing. Blemishes are usually white pimples.

kathleenkennedy

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CATEGORY

Sleep I tend to sleep lightly and awaken very easily. It can be difficult for me to go to sleep.

I tend to sleep soundly and awaken with ease.

My sleep tends to be deep and long. It can be difficult for me to awaken in the morning.

MMEENNTTAALL && EEMMOOTTIIOONNAALL PPAATTTTEERRNNSS

Stress Under stress I often become worried or overwhelmed, and fear.

Under stress I often become irritable, but usually rise to the challenge.

Under stress, I often withdraw to observe or become reclusive.

Decision Making

I am changeable and often have difficulty making decisions.

I make decisions easily, but can change my mind with new information.

I am careful but easy-going about decisions.

Projects I like to start projects, but at times have difficulty finishing them.

I like to start and finish projects. Completion is important to me.

I like working on a project, but prefer to let others start them.

Personality When I am balanced I feel creative, enthusiastic, vivacious, and flexible.

When I am balanced I feel perceptive, disciplined, logical, and tolerant

When I am balanced I feel nurturing, calm, devotional, patient, and attached.

FFOORR WWOOMMEENN OONNLLYY

I experience PMS: often sometimes not at all cramps bloating headache weight gain irritable breast tenderness

My menstrual cycle is irregular. It comes every ___ to ___ days and lasts ___days.

My menstrual cycle is regular. It comes every ____ days, and lasts _____ days.

My menstrual flow is often light, but may vary.

My menstrual flow is medium heavy, and is usually consistent.

My menstrual flow is heavy and is very consistent.

I often have severe, cramping pain during menses.

At times, I have mild pain during menses. I rarely have pain during menses.

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Introduction to Pranayama (revised 8/21/14) 115

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INTRODUCTION TO

PRANAYAMA


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PRANAYAMA

Breathing, or Pranayama, is an important bridge between the activity of yoga and the quieter states of relaxation and meditation. In this workshop, we will practice yoga to help improve and expand your breathing, and breathing practices to quiet the mind, relax the body and energize both.

WHAT IS

PRANAYAMA?

Pranayama (Sanskrit: prāṇāyāma) is a Sanskrit word meaning "lengthening of the prana or breath". The word is composed of two Sanskrit words, Prāna, life force, or vital energy, particularly, the breath, and "āyāma", to lengthen or extend. It is often translated as control of the life force (prana).

Pranayama is loosely translated as prana or breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana (physical postures), to help maximize the benefits of the practice, and focus the mind.

Breathing is so simple and so obvious we often take it for granted; ignoring the power it has to affect body, mind and spirit. With each inhale we bring oxygen into the body and spark the transformation of nutrients into fuel. Each exhale purges the body of carbon dioxide, a toxic waste. Breathing also affects our state of mind. It can make us excited or calm, tense or relaxed. It can make our thinking confused or clear. What's more, in the yogic tradition, air is the primary source of prana or life force, a psycho-physio-spiritual force that permeates the universe.

BENEFITS OF

PRANAYAMA

Strengthens the immune system

Calms and steadies the mind

Improves focus and concentration

Increases the rate of metabolism (to aid with weight loss)

Increases lung capacity

Can help release physical, mental and emotional holding patterns

Improves digestion and elimination

Releases toxins

TIPS FOR USING

PRANAYAMA

Ensure that your position is relaxed and comfortable.

Better concentration yields better results.

Practice Pranayama for a couple of minutes each day and gradually increase until you are doing at least 10 minutes a day.

Always begin by observing the natural flow of breath

Most Pranayama is done through the nose

PRECAUTIONS If you begin to feel lightheaded, anxious or agitated, release the breathing pattern and allow your breath to equilibrate.


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BASIC ANATOMY OF BREATHING

Breath equals life. No matter what we do for a living, where we live, how much or how little we have, everyone breaths. We have been doing it unconsciously since the day we entered the world. Though we take the process for granted most of the time, we all understand that we need to take in oxygen and expel carbon dioxide in order to live.

BREATHING

The respiratory system consists of the nose and mouth, pharynx and larynx, trachea and bronchi, lungs and thorax and the diaphragm. For the purposes of this workshop we will look at the lungs and the diaphragm.

THE LUNGS We each have two lungs that are arranged in lobes and are surrounded by a membrane that secretes a lubricating fluid. The lungs, together with the heart, occupy most of the chest cavity, bounded on the sides by the ribs and on the bottom by the diaphragm.

The air that we take in contains about 20% oxygen. It is in the lungs that this oxygen is absorbed into the body by attaching to the hemoglobin in the blood. At the same time the carbon dioxide waste that has traveled through the body to the lungs is expelled upon exhalation.

When we breathe we pull air into the lungs by expanding their outer walls and then blowing it out again.

THE

DIAPHRAGM

The diaphragm is a large muscle that rests horizontally across the base of the rib cage. Imagine an oval shaped dinner plate or bowl, turned upside down, and inside your lower rib cage. The diaphragm is connected in the front, along the sides of your lower ribs, and also to the lumbar spine.

On inhalation, the diaphragm muscle contracts and pulls downward, such that the ribs flare out slightly, and pulls the

bottom of the lungs downward to bring in air. Upon exhalation, the diaphragm releases downward and the air releases out. With the Yoga practice of deep diaphragmatic breathing, the space just below the breast bone at the upper abdomen pushes in slightly enabling you to exhale more completely.

The chest and abdominal muscles are not used in diaphragmatic breathing. Conscious diaphragmatic breathing is extremely relaxing to the autonomic nervous system and is essential preparation for deep meditation.

FOUR PARTS

OF THE

BREATH

Each part of the breath can be worked with for different results.

Inhale—Puraka

Retention—Kumbhaka

Exhale—Rechaka

Retention—Kumbhaka


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PRANAYAMA TECHNIQUES

DIAPHRAGMATIC

BREATHING

It is a basic yoga breathing technique that is used when performing yoga and meditation. Diaphragmatic breathing is one of the most important foundational practices for yoga and meditation. Technique 1. Lay down flat on your back (it is easiest to

learn diaphragmatic breathing while lying on your back - later you can practice it sitting or standing). Place your left hand on your abdomen below the navel, and the right hand on your chest.

2. As you breathe, notice whether there is more movement in the abdomen or the chest. The more you use the diaphragm when breathing the more movement you will feel in the abdomen.

3. Try to take your breath down deeper and deeper into the lungs so that you feel the abdomen lifting as you breathe in and falling as you breathe out. Gradually, each time you practice this you should notice the abdomen moving more firmly, and the chest moving less. If you cannot feel the action of the diaphragm, try sneezing or laughing and you will feel a very pronounced movement of your left hand resting on the abdomen.

Benefits

Helps pump the blood through the organs of the abdomen, and plays a key role in moving waste through the intestines.

Access larger deeper recesses of lungs allowing for greater oxygen intake.

More efficient exchange of gases during respiration.

More efficient breathing due to the fact that more energy is required to breath with the diaphragm muscle than with the chest muscles.

Contraindications

Pregnancy

Abdominal surgery, hernia or other physical issue in this area


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DIRGHA

PRANAYAMA

Dirgha Pranayama is referred to as Diaphragmatic Costal breathing or Complete Yogic Breathing, as it utilizes the diaphragm and the intercostal muscles. Technique 1. This pranayama exercise is often done while seated in a comfortable, cross-

legged position, but it is also nice to do while lying on the back, particularly at the beginning of your practice. When you are lying down, you can really feel the breath moving through your body as it makes contact with the floor.

2. As you inhale, allow the belly to fill with air, drawing air deep into the lower lungs. As you exhale, allow the belly to deflate like a balloon. Repeat several times, keeping the breath smooth and relaxed, and never straining.

3. Breathe into your belly as in Step #1, but also expand the mid-chest region by allowing the rib cage to open outward to the sides. Exhale and repeat several times.

4. Follow steps #1 and #2 and continue inhaling by opening the clavicular region or upper chest. Exhale and repeat.

5. Combine all three steps into one continuous or complete flow.

6. First inhale by filling the abdomen and then CONTINUE inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then CONTINUE exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath.

Benefits

Same as Diaphragmatic breathing

Greater inward focus of the mind Contraindications

Same as Diaphragmatic breathing, though most people can access some level of complete breathing


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UJJAYI BREATH Ujjayi means "victory" in Sanskrit, so this is the breath of victory. Ujjayi warms the breath as it enters the lungs, helping to build heat in the body so that stretching is safer and the inner organs can be cleansed of any toxins that have accumulated. Through this heat, the internal agni or ‘fire' is stoked, and a powerful healing process is unlocked. Technique 1. Please find a comfortable seat in a chair or on the floor. 2. Sit with your spine tall. Close your eyes. Deepen your breath. 3. For now, open your mouth and begin to breathe in and out through your

mouth. 4. Keep your spine tall. 5. On an exhale, slightly constrict the back of the throat and begin to make a

haaaaaa sound, like the sound of the wind or the ocean. 6. Imagine that you are trying to fog up a pair of glasses. 7. Keep the spine tall. 8. 3 more breaths. 9. Now close your mouth and breathe in and out through your nose making

the same sound. 10. Practice this for 3 minutes

You know you are doing it right if your breath sounds like the ocean. With experience, your breath will become refined so that it is only audible to you and maybe the person next you.

For beginners it is common to emphasize the exhalation, but eventually the goal is to have an equal inhalation and exhalation, with the Ujjayi sound on the inhale and the exhale.

Benefits

Calms the mind and the body

The breath becomes a focal point which increases concentration

Meditation practice becomes easier to concentrate

Stimulates circulation and metabolism

Increases prana Contraindications

If you feel dizzy or light-headed stop for a few minutes then resume, breathing slowly.

Perhaps spend shorter amounts of time practicing this breath. If you feel faint, place your hands on your knees and bend over until your head is lower than your heart so that blood flow can return.


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KAPALABHATI “Skull shining breath” This breath consists of rapid, forced exhales followed by passive inhales. Technique 1. Sit comfortably with your spine erect. 2. Take a few deep breaths and relax - allow for a free

flow of breath. 3. Inhale and allow your belly to expand. 4. Exhale forcefully through the nostrils by contracting

the abdominal muscles and then passively (spontaneous free natural) allow the inhalation to happen.

5. Repeat this several times slowly 6. (Up to 5 times; when this is comfortable can increase to 20). 7. Gradually pick up the pace to find your own rhythm. 8. After each round, exhale completely, holding the breath out briefly. Inhale

when needed, holding the breath in briefly. Exhale when ready and repeat or return to normal respiration.

Benefits

Aids in curing consumption, removes impurities of the blood, and tones up the circulatory and respiratory systems.

Clears out the stale, residual air in the lungs and saturates the cells with oxygen and prana.

Releases large amounts of carbon dioxide and toxins, thereby purifying the body. Persons suffering from asthma will find this very helpful.

Strengthens the diaphragm, the heart and the entire nervous system.

Energizes, revitalizes and recharges the entire system with prana and stimulates cellular metabolism.

Brings mental clarity and alertness.

Gives a deep, stimulating massage to the abdominal organs.

The constant movements of the diaphragm up and down act as a stimulant to the stomach, liver and pancreas.

Contraindications

Pregnancy

Menstruation

Unregulated high blood pressure

Recent surgery, injury or inflammation of the abdominal or thoracic region (colitis, cancer, hernia, active stomach ulcer, emphysema or heart conditions)


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NADI SHODANA “Alternate nostril breathing” A simple, scientific exercise that can be practiced virtually anywhere. It is based on the fact that we alternate between the two nostrils when we breathe. Technique 1. Upright position in a comfortable asana.

Tilt your head slightly forward. 2. First half round:

Fold the index and middle fingers of the right hand into the palm. At the same time the other fingers should be extended. (Vishnu Mudra)

Close right nostril with your right thumb.

Inhale through the left nostril for a definite period of time say 5 seconds.

Close the left nostril with the right ring finger and little finger

Concurrently remove your thumb from the right nostril, and exhale.

This to be done for twice the inhalation period, i.e. for 10 seconds.

This completes the first half of one round 3. Second half round:

Inhale through the right nostril for a definite period say 5 seconds.

Close the right nostril with the right thumb.

Exhale through the left nostril for a period that is twice that of inhalation i.e. 10 seconds.

Benefits

Cleanses/detoxifies the Pranic channels

Regulates Prana

Imparts relaxation

Improves mental functioning and alertness

Imparts optimum creativity and optimum logical verbal activity of the brain.

Improves sleep Contraindications

Cold/ Nasal block (Stuffed nose).

Forced breathing is not advised and can lead to complications.


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BANDHAS (LOCKS) Bandhas are used in asana and pranayama practice to control the flow of energy (prana). When prana is made to flow in the yogi's body by the practice of pranayama, it is equally necessary for her to employ bandhas to prevent the dissipation of the energy. Without the bandha, pranayama practice can injure the nervous system. Bandhas bring you inward and upward into higher states of consciousness and give you control of your vital energies. Pranayama cultivates new prana and bandhas help you direct that prana. The physical form of prana is associated with breath.

MULA BANDHA Contraction of area between anus and genitals. It can start as anal contraction, but should be refined to just the perineum. Similar to Kegel.

UDDIYANA

BANDHA

Contraction of the lower abdomen with a slight lift, only after an exhalation. Stimulates and lifts the energy of the lower belly, to unite it with the energies in the navel and heart. Drawing up of the pelvic floor naturally leads into the drawing up of the abdomen.

JHALANDARA

BANDHA Chin lock. Drop the chin down and draw it back towards the collar bones.

MAHA

BANDHA When all three bandhas are practiced together, the great lock.

Restorative Yoga (revised 8/21/14) 125

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RESTORATIVE YOGA

FORWARD BENDS

SUPPORTED CROSSED-LEG

Sit cross legged with chair (or bolster) in front of you; chair on non-skid surfaceSit on one or more folded blankets such that when you rest forward on the chair the back maintains it natural curve; the lower back does not round.Adjust the chair distance adding blankets to seat or using the back of the chair so that you are able to comfortably lean on it.Rest forehead on arms or turn head to one side.Keep chin tucked so neck does not sag.Close your eyes.

At no time should there be pain or discomfort in the back.

SUPPORTED WIDE ANGLE

Sit with legs apart and chair (or bolster) in between them; chair on non-skid surfaceIf you feel inner knee discomfort bring legs closer together until there is only a comfortable stretch of the inner thighSit on one or more folded blankets such that when you rest forward on the chair the back maintains it natural curve; the lower back does not round.Adjust the chair distance adding blankets to seat or using the back of the chair so that you are able to comfortably lean on it.Rest forehead on arms or turn head to one side.Keep chin tucked so neck does not sag.Close your eyes.

At no time should there be pain or discomfort in the neck, knees or back.

SUPPORTED CHILD’S POSE

From kneeling with a bolster or pile of blanketsMove to table and then sink buttocks back onto heels

- as far as comfortable; may need a blanket or towel under the ankles or behind the knees if there is discomfort in the feet or kneesTorso and head fold forward to the bolster; completely supported on thighs and bolsterHands can be overhead, under the head or brought along sides

- some may find it more comfortable to keep head elevated; rest on folded armsRelax

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SUPPORTED ARCH

Lie flat on your back, heels hip width and close to the hands; block nearbyArms at the side, palms upBegin with small pelvic tilts; inhaling on tilt, releasing on the exhaleOn an inhale, slowly lift the hips, by pressing the legsCore is lightly contracted, not strained- Watch for knees splaying outwardSlowly lower hips and rest sacrum on the block rotating the block to use the height most comfortable for you

SUPPORTED BRIDGE

Place bolster or blankets end to end to accommodate length of bodySit down straddling the bolsters and move slightly toward the end behind youUse the support of your arms to help you lie backCarefully slide off the end toward your head so your shoulders touch the floorIf you feel discomfort in your lower back, bend knees and place feet on the floor, on top of the bolster or on either side.Use a rolled towel or blanket under the neck to prevent jamming the chin into the chestClose your eyes, place an eyebag over your forehead or eyes

SUPPORTED BOUND-ANGLE

Sit in front of the short end of a bolster.Move into seated bound angle pose; soles of the feet togetherPlace the strap around the back at the top of the hipsBring each end over the top of each leg, making one side short enough so the end is around your shinTake the long end under your feet and then buckle to the short endGently adjust the length so it holds your legs at a comfortable tensionSlowly lower your back towards the floor, coming down to elbows and then completelyPlace a double folded blanket under your neck and head; your forehead is higher than your chin which is higher than your breastbonePosition two more blankets to support your forearmsTwo more blankets or bolsters are placed under the thighsOnce in position all limbs and the head are well supported and the tailbone is on the ground; torso is at about a 45 degree angle.

BACK BENDS

SUPPORTED BACKBEND

Sit on the floor in front of the long side of your bolster and a rolled blanket nearbyLower onto your side then gently roll onto your blackAdjust the bolster so the middle back is supported and shoulders rest on the floorThe rolled blanket can be placed under the head to make the neck comfortableIf there is discomfort try moving off the bolster; trying both directionsPlacing a blanket under the feet may also help

Alternate setup, have a block nearby before lowering into the poseGently lift the hips and slide the block under your hips long edge parallel with the spineThe added height reduces the degree of the arch

PELVIC STRETCH

Lie flat on your back, heels hip width and close to the hands; bolster nearbyArms at the side, palms upOn an inhale, slowly lift the hips, by pressing the legsLift only high enough to slide the bolster under the hipsSlowly lower hips and rest sacrum on the bolsterExtend the legs


RECLINING SPINAL TWIST

Lie on the floor with your right hip close to the end of the bolsterBend your knees and slide your feet to the left so the outside of you right leg presses on the floorLet leg can rest on your right or you can open the space between themTurn to your right and put your hands on the floor gently pressing to lengthen the front of your bodyGently lower into a comfortable position on the bolsterTo increase the twist, turn your head to the right, away from your kneesYou may want to add a blanket under your headRelax the space between the shoulder bladesRelease into the twist on each exhalation

LATERAL

RECLINING HALF-MOON

Lie over a stack of two or more folded blanket or bolsters so your waist is well supported.Neither hips nor shoulders should touch the floorOptionally raise arms and move palms together overhead or wider if shoulders compress

TWISTS

INVERSIONS

LEGS UP THE WALL

Lie on your side and scoot your bottom up to the wall- you may want a blanket under hips

Carefully rotate your hips, using core strength to lift your legs up the wall- scoot closer to the wall if needed; check for blanket/blocks needed to elevate hips

ELEVATED LEGS UP THE WALL

Place long side of the bolster near the wall leaving about 6 to 10 inchesPlace a single fold blanket at a 90 degree angle in the middle of the bolsterSit on one end of the bolster, shoulder to the wallRoll back and simultaneously using core strength to lift your legs up the wall- scoot closer to the wall if needed; check for blanket/blocks needed to elevate hips


RELAXATION

RELAXATIONLEGS ON CHAIR

Sit on the floor with a chair in front of youUse your arms to lower onto your back and lift the lower legs onto the chairIf the legs are resting easily on the chair it may be too high, adjust your height by laying on blanketsPlace a blanket under the head to support the neckCover eyes with an eyebagRest with arms out to the sides like wings

TOTAL RELAXATION

Lie flat on your back arms to the side palms up a foot or so away from the bodyLegs are stretched out, feet falling outwards- Knees can be bent feet on the floor; will release pressure on the lower back*** Look/ask if anyone needs/wants bolster/propsEyes are closedScan body starting with the feet and notice any part that needs adjustingBreath deeply starting with abdominal breath, moving into full yogic breath for a few roundsAllow breath to return to normal, melting into the floorFocus on the breath as it enters and leaves the body through the nose- For final savasana various mediation techniques can be used here Savasana

Sit in front of the long side of stacked blankets or bolster lie over to determine placement and heightStart with the centerline just below the shoulder bladesLower the height until you do not feel over archedPlace a bolster under your knees and if needed a blanket under the feetPlace a blanket under the headRelax with arms to the sides like wingsNeck should be completely relaxed allowing the throat to openMOUNTAIN

BROOK


Prenatal Review (revised 8/21/14) 131

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PPRREENNAATTAALL RREEVVIIEEWW Created by Sue Ferguson, RN, E-RYT 500, PYT


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PRENATAL REVIEW

This review is not designed to be a full prenatal teacher-training specialty. Yoga Connection offers that option periodically. In your Body Basics notebook (Anatomy & Physiology for Yoga) you have a section on the reproductive system that outlines the basic male and female anatomy and physiology with brief information on the menstrual cycle, process of impregnation, and stages of pregnancy. There are also two articles on yoga for pregnancy – one by Sue Ferguson and one by Judith Lasater. This packet and review is a supplement to those materials for which you are responsible. References for prenatal yoga and reproductive anatomy and physiology are included in the Anatomy & Physiology reference list.

The key to working with pregnant women is awareness of some of the physiological (and emotional) changes they are going through and modifying the yoga practice accordingly. Yoga for most pregnant women is generally gentler, slower paced, modified for their stage of pregnancy and their particular needs. Liberal use of props is recommended. Offer lots of options. Pay close attention to them in class watching for signs of dizziness, unsteadiness, or discomfort. Pregnant women are very body-aware, so ask them to modify for their own needs and let you know if something does not feel right or is not working for them so you can offer suggestions. Remember, they are not just yogis with big bellies. Much is going on in their bodies during pregnancy, which may impact their yoga practice. Yoga also can be very beneficial in helping alleviate or decrease some of the symptoms.

Some (But Not All) Of The Changes That Occur During Pregnancy Include

Joints are looser due to hormones (relaxin)

Possible blood sugar fluctuations (low or high)

Relative anemia of pregnancy - greater blood volume but not an increase in red blood cells

Postural hypotension (due to fluid shifts when changing positions, esp. sudden standing, or coming up from inversions)

Tissue swelling / fluid retention can occur (ankles / hands) – slight swelling in wrist area can cause carpal tunnel issues of pregnancy

Fatigue (especially early and late)

Feel warm / hot (adjust room temp accordingly)

Urinary frequency (weight of baby on bladder)

Less space for breathing (pressure on diaphragm) & feeling short of breath

Shift in center of gravity (caution with balance – though they are so aware they tend to do well!)

Leg cramps (hydration and movement help)

Vena Cava Syndrome: weight of uterus pressing on vena cava (which returns blood to heart) when lying on right side or back later in pregnancy can cause dizziness, nausea, hypotension, fainting.

Emotionally labile

Change in breast size – impacts posture / back muscles

Digestive changes – gas, indigestion, constipation etc… - yoga helps


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Discomfort – low back, mid-scapular, round ligament pain Yoga is a great program to prepare women for childbirth. Pregnancy and childbirth are life- changing experiences. Yoga asanas, breathing, relaxation, visualization, affirmations, mudras, meditation are powerful tools to assist a woman through this process.

Why Yoga? Pre/Peri/Post Natal

Preparation of body for pregnancy

Promotes reproductive health and hormone balance

Invigorates reproductive organs and glands

Tones pelvic nerves

Increases strength and flexibility throughout pelvis

Tones muscles (back, spine, abdominal wall and pelvis)

Honoring our rhythms and cycles

Self-awareness / emotional balance

Promotes awareness of breath and breathing efficacy

Reduces some discomforts of menses and pregnancy

Post-natal toning / strengthening/ relaxation / emotional balance

THE MAGIC BOWL


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YYOOGGIICC BBRREEAATTHHIINNGG:: PPRREENNAATTAALL AANNDD LLAABBOORR && DDEELLIIVVEERRYY TTEECCHHNNIIQQUUEESS

Deep Cleansing Breath - before and after each contraction

YOGA COMPLETE BREATH:

Inhale: Breathing in through nose and filling from base of belly to top of shoulders as though filling a pitcher of water from bottom to top.

Exhale: Breathing out through nose, emptying top to bottom and ending with gentle squeeze to pelvic floor. Can also be done passively as a haaaaaaa breath. Exhale should be as long or even twice as long as in breath.

ALTERNATE NOSTRIL BREATHING

In through Right close off Right nostril

Out through Left ... In thru Left ... close off Left

Out thru Right ... In thru Right ... close off Right

In thru Left ... in thru Left ... close off Left (continue until time is up)

CANDLE-BREATH (KAKI BREATH) OR PURSED-LIP BREATHING

Inhale slowly through nose

Exhale very slowly through pursed-lips in continuous stream as though trying to make candle flame dance without extinguishing it

YESSSSS BREATH

Deep inspiration, smile, and let breath hiss out slowly through teeth as you say "Yessssss" - 4-6 of these will get you through a contraction

(slows breath down - positive affirmation - "yes I can do this")

STAIRCASE BREATH (prevents hyperventilation that is caused by panting)

Variation 1- Up The Stairs

Sniff breath in small increments through nose and release in slow sigh (imaging climbing a slide ladder up, up, up and sliding the breath down and out)

Variation 2 - Down The Stairs

Breath in slow deep breath through nose

Let it out in small pants or Ha Ha Ha increments

Notes


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OPTIONAL POSTURES FOR PREGNANCY

Tailor Pose (simple crossed legged pose, hips elevated)

Butterfly (hip opener)

Ankle flexion, extension, circles – prevents varicose veins

Wide angle forward fold and Janu Sirsasana (one-legged posterior stretch - strap)

Basic Kneeling

Neck Rolls, Shoulder Shrugs & Rolls

Chest Expander (seated or kneeling)

Namaste Press (strengthens pectoral muscles)

Arm rotations and Arm lifts

Sacral Series (Sway legs) – good for SI joint and low back issues o Spinal flexion and extensions o Hip pulses (opp. direction from knees) o Little Mermaid (Sway Pose) o Dolphin dives over bent knee o Spinal twist from this position o Lifts

Cow’s Head Pose with Straps

Cat / Cat Variations

Easy lunges (with blocks)

Child with wide legs / support as needed

Down Dog (short hold – wider legs)

Easy Camel stretches (hands on hips)

Cat & Variations (wags, extensions etc…)

Wind-relieving pose (knee-chest – earlier in pregnancy)

Pelvic Tilts (from any position)

Easy arch (1st two trimesters if comfortable)

Happy Baby (1st two trimesters – brief time on back)

Sacral Clock (same as Happy baby)

Pelvic floor exercises – Kegels & Pelvic elevator – tighten and release o Mula Bandha / Aswini Mudra

Squat (prepares pelvic floor – can be supported – wall / block)

Standing o Ragdoll (gentle inversion / knees bent / come up slowly – protect back) o Tadasana (with pelvic tilt neutral pelvis) o ½ Moon Stretch (1 or 2 arms) o ½ Wheel (gentle) o Warrior I (Wide arms) o Warrior II (Flowing or short holds) o Triangle (modify / use props) o Wall Hangs


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Balance Pose & Other Wall Work: o Tree at Wall o Stork o Supported Dancer (easy) o Wall Hang o Table at Wall o Legs up wall – if still able to be on back

Partner Work – o Partner Tree o Partner Squat o Back to back rock o Partner Warrior

Chair Work – use chair for balance o Chair twist o Chair Warrior II o Chair Down Dog

Seated Spinal Twist (modified -move away from bent leg)

Savasana – on left side, support under head, between legs and under belly as needed

Rules of Thumb & A Few No No’s

1. No belly-down after 1st trimester 2. No full inversions (modified inversions ok – think safety) 3. Shorter holds / Rest between poses 4. No vigorous breathing techniques (kapalabhati, bastrika) or stomach pumping techniques 5. Nothing to simulate pushing or bearing down 6. Minimize time on the back (vena cava syndrome – uterus presses on vena cava carrying

blood back to the heart if on R side or back later in pregnancy – can cause drop in blood pressure, dizziness, nausea, fainting)

7. Protect sacro-iliac joints in low back (move hips in direction of turn when twisting – avoid pushing)

8. Back awareness 9. Balances are ok – very mindful 10. Slower pace 11. Offer lots of modifications and props (blocks, straps, walls, chairs, cushions, blankets, etc…) 12. Gentle on the wrists – can get a carpal tunnel of pregnancy

Notes


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MMUUDDRRAASS FFOORR PPRREEGGNNAANNCCYY AANNDD CCHHIILLDDBBIIRRTTHH

Yoni Sacred Feminine

Maha Sacral Mudra For Pelvic Ease

Jala Mudra Mudra Of Water (Birthing Waters)

Padma

Opening The Blossom (Lotus)

Kapota Holding The Dove Of Your

Heart And Your Baby’s Heart

Anahata Compassion

(For Yourself And Baby)

Anjali

The Spirit Within Me Honors The Spirit Within You

Notes:


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AAFFFFIIRRMMAATTIIOONNSS FFOORR PPRREEGGNNAANNCCYY AANNDD CCHHIILLDDBBIIRRTTHH

I am radiantly healthy and my pregnancy is moving along exactly as it should.

My baby is healthy and peaceful and nourished by my peaceful mind and healthy body and

calm spirit.

Childbirth is a normal healthy event

My body is my friend – I trust my body

My baby and I are working together harmoniously. We are grateful for this powerful

experience.

I fully feel the force of this new life within me and I celebrate it.

When my baby is ready, the door to my womb will open so (s)he can be born easily.

Chair Yoga Overview (revised 8/21/14) 141

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CHAIR YOGA REVIEW


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CHAIR YOGA OVERVIEW

Hatha Yoga teaches us to explore the possibilities of movement in our physical body. As we become stronger and more flexible, mentally and energetically we become more resilient and adaptable. Many people live in bodies that have become foreign to them and this disconnect can leave one feeling powerless. My mentor, Priscilla Potter, has often said that as teachers, and practitioners, we should focus on what our students or we can do. She has also said that Yoga is not about standing on your head, but firmly on your own two feet. Whatever students we may be blessed with, and however they enter our class, this is what we have to offer them: possibility and confidence.

Chair Yoga has many applications and benefits for a wide variety of people. The focus of this course is Chair Yoga for people who cannot or prefer not to practice on the mat. Many of us spend a majority of our lives in chairs, from the time we are very young, school desks to computer desks, driving, eating and watching television. Modern life is very sedentary, but our bodies are designed to MOVE!! Chair Yoga is a way to teach all students how to incorporate movement into their everyday life in simple and enjoyable ways.

Working with the Aging Body

First of all, we are all aging. The cumulative effect of our experiences brings us every day to where we are, physically and otherwise. Working with an older population simply means that there are more experiences to take into account. Yoga in general has become more socially acceptable in the past ten years or so, and as people experience the effects of aging they are drawn to a gentle practice that can help them feel more at home in their bodies. It is important as instructors that we support where our students are and help them set realistic goals. Below are some general safety guidelines.

Safety Guidelines

Yoga shouldn’t hurt! It is important to let students know what they should be feeling in any given pose, and what they should not be feeling. For instance when extending the spine, as in Seated Cow, their back should not hurt.

Breathe, breathe, and breathe! When the body is stressed one will tend to hold the breath. It can be helpful to design small movement flows with the breath to encourage students to breathe. When holding a pose, remind students to breathe.

Keep both feet on the ground! It is not recommended to ask students to lift both feet. Single leg lifts, marching and half boat are good ways to bring awareness to the core without posing the increased risk of straining the back. Even when practicing with single leg poses, attention should be given to how one supports this movement from the core.

Head above; heart below. While some students may be able to practice gentle inversions, as a rule it is not recommended for this population. The guideline is no more than 45º at the hip when seated and no more than 90º from a standing position.


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Take it easy. High impact movement, such as jumping, is not recommended. Slow, controlled movement with emphasis on mindfulness is the least likely to cause injury. Starting with smaller, simpler versions of movements can help students stay safe. As you may have students who cannot practice standing, there will also be students who should not move in certain ways, such as spinal rotation (spinal fusion, osteoporosis, disc issues, etc.), or external rotation and flexion in the hip (hip replacements and related issues).

Other Considerations

Some students, of any age, may be concerned that Yoga conflicts with their religious and/or personal beliefs. While there may be students who enjoy the foreign sound of Sanskrit terms many may be concerned about having to “learn a new language” to practice yoga. As instructors we must constantly weigh the benefits versus the risk for our students. Consider the risk of losing a student who could really benefit from the movement and relaxation Yoga has to offer for one of the above reasons... would it be worth it? It is important to be sensitive to where students are coming from, and meet them there.

The above should be considered with regard to music choice. Also, many older students will have varying degrees of hearing loss. It is very common for people with hearing loss to have a greater challenge hearing when there is a lot of background noise.

Recommended Reading and Reference List

Anywhere, Anytime, Any Body Yoga by Emily Slonina (Jan 12, 2010)

Chair Stretch Yoga by Patricia Akins and Murray Gintis (Jul 31, 2010)

Chair Yoga for You: A Practical Guide by Olivette Baugh Robinson, Barbara Leaf Stewart and Clarissa C. Adkins (Apr 20, 2011)

Exercises for Joints & Glands: Simple Movements to Enhance Your Well-Being, as taught by Swami Rama (2nd Ed. 2007)

Yoga for Fibromyalgia: Move, Breathe, and Relax to Improve Your Quality of Life (Rodmell Press Yoga Shorts) by Shoosh Lettick Crotzer (Mar 17, 2008)

Yoga and Multiple Sclerosis: A Journey to Health and Healing by Loren Martin Fishman, B. Phil and Eric Small (May 28, 2007)

Yoga Therapy: A Guide to the Therapeutic Use of Yoga and Ayurveda for Health and Fitness by A. G. Mohan (Dec 14, 2004)

“Sunrise in the sky of the heart is the most blessed sight.” – Swami Nityananda

Awakening the Psoas (revised 8/21/14) 145

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AWAKENING THE PSOAS Created by David Forest, RYT 500


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“Buried deep within the core of your body, the psoas (pronounced "so-az") affects every facet of your life,

from your physical well-being to who you feel yourself to be and how you relate to the world.”

The psoas is a muscle deep in the hip area; there are two, one on each side.

They connect to the top of each thigh bone (femur) and fan up and out

through the pelvis, over the hip and into the lower back. Connection points in

the back are to the vertebra of the low back (lumbar L1-L4) and the lowest rib

(thoracic T12).

The psoas are a major part of the abdominal cavity, forming part of the floor

and back. The kidneys are positioned on either side, and the bladder and

reproductive organs lie in front. They meet the diaphragm in the general area

of the solar plexus.

In addition to being a hip flexor, the psoas provides stabilization to the spine. The psoas initiates the

movement for walking and helps us maintain balance when standing. As the psoas is literally in the core of

our being, they play a key role in every asana. Often when evaluating a pose, we look to the pelvis for

alignment clues; the psoas plays a key role in our pelvis’ position.

What happens when the resting length of the psoas is shortened? It could cause the pelvis to have an

anterior (forward) tilt; the tailbone points back rather than down and the lower (lumbar) curve is

exaggerated. A condition called lordosis. This can lead to issues in the shoulders and neck. If the psoas are

unequal in length when at rest, this can cause twisting of the hips that translates to the spine and knees.

Inequality can also lead to shortening of one leg.

Other issues caused by the structural changes include changes in breathing,

food absorption and elimination. Issues can also be translated to reproductive

organs increasing the occurrence and severity of menstrual cramps.

As the path of the psoas is similar to the sciatic nerve, it can also contribute to

sciatic pain.

The psoas is also considered by some to be the seat of fear or the primary

place a person holds fear within the body. Just as we hold tension in the

shoulders or jaw, fear is held in the psoas. It is not unreasonable then to have

feelings of fear or unrest when releasing the psoas.

From this point, it is not difficult to make the connection to our energetic or subtle body. If the psoas is

shortened and holding fear, it is interfering with the flow of energy. Situated near Saturn and Jupiter,

enforces the idea we are dealing with insecurities and fears that are characteristics of unbalanced energies

in these centers.

The psoas is more than a muscle and has a profound effect on our entire well-being; physical, emotional and

subtle.

http://www.yogajournal.com/practice/169


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WARM-UP

Stretches

Constructive Rest

Lie flat on your back with knees bent, heels hip width and arms at your sides

Support the head if necessary so the neck is comfortable

Notice the position of the back; it may or may not be flat on the floor

Maintain this position, just resting for about 20 minutes.

Do not force the back down.

At the end of 20 minutes, the psoas should relax some or completely

The back may be flatter or completely flat

Reclined Psoas

Stretch

Starting in Constructive Rest

Draw the left knee into the chest; keep head and shoulders on the floor

SLOWLY slide the right leg out

Pay attention to the hips, they should remain still

Stop straightening the leg at the first sign of the hips tilting

Repeat with the right knee in, sliding the left leg out

Low Lunge

Stretch

From kneeling, step left foot forward so knee is over the ankle

Right knee is slightly behind the hips

Tuck tailbone under, while gently pressing the hips forward

To depend the stretch, raise the right arm up and over slightly to the left

Repeat on the other side


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Toning Exercises

EXTENDED CAT

Starting in Cat (Kneel on all fours)

(Hands and knees should width/hip width and in alignment)

Extend the right leg back, keeping toe on the floor to start

Check hips still parallel with floor

Still extending, raise the back leg until it is even with hips

Raise the opposite arm, stretching the hand forward

Slowly lower in arm then knee

Repeat on the opposite side

Lying Toning

Exercise

Lie flat on your back, heels hip width and close to the hands

Arms at the side, palms up

Pressing the foot on the floor, lift the other leg up and while keeping it off the floor move

it up and down (a couple of inches at a time)

Then side to side

Then diagonal (top right to bottom left)

Diagonal (top left to bottom right)

Repeat on the other side


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AWAKENING SERIES Adapted from BandhaYoga

MOUNTAIN POSE

Stand feet hip width

Muscles are active, but not

tense

Return to Mountain between

each side and each pose to

rest

Tadasana

TRIANGLE

Move into Triangle with the

front knee slightly bent

Now place the elbow on the

thigh and press down while

simultaneously trying to flex

the thigh.

This isometrically contracts

the psoas.

Trikonasan

WARRIOR II

Again place the elbow on the

knee and isometrically

contract the psoas by

attempting to flex the trunk or

lift the leg.

Virabhadrasana II

HEAD-TO-KNEE

SIDE STRETCH

Bend the knee so the belly is

on or near the thigh

Press the torso or hands into

the thigh to activate the

psoas in the side plane

Parsvottanasana

WARRIOR I

Attempt to lift the front leg in

this pose—but don’t actually

lift it.

Virabhadrasana I

REVOLVED

TRIANGLE

This pose works the psoas in the

turning plane

As with Triangle, start with the front

knee bent

Press the torso or hands into the

thigh to activate the psoas

If available, straighten the front leg

Parivrtta

Trikonasan

REVLOVED SIDE ANGLE

Begin in a twisted lunge, with the

back knee on the floor. Place the

back elbow on the front knee to turn

the body. As with Revolved Triangle,

gently squeeze the torso against the

front thigh

Utthita Parsvakonasana

ARCH

Finish with a passive stretch of

the psoas by placing a block or

bolster under the sacrum.

Setu-bandhasan

WIDE ANGLE

FORWARD FOLD

Bend the knees to release the

hamstrings as you bend forward.

Contract the psoas to flex the hips.

Low Lunge

Stretch II

From kneeling, step left foot forward

so knee is over the ankle

Right knee is slightly behind the hips

Tuck tailbone under, while gently

pressing the hips forward

To depend the stretch,bend the right

knee and grab the foot


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REFERENCES

Yoga Journal, “Release Your Psoas”

http://www.yogajournal.com/practice/169/

Yoga Journal, “The Psoas is:”


The Psoas Book, Liz Koch

Bandha Yoga, “Scientific Keys Awakening the Psoas”

http://bandhayoga.com/keys_psoas.html

Pranasana Yoga. “THE PSOAS – THE MUSCLE OF THE SOUL”

http://pranasanayoga.blogspot.com/2012/06/psoas-muscle-of-soul-lowerback-pain.html

Fitz Gorman Method: A Core Walking Program,

http://blog.corewalking.com



http://bandhayoga.com/keys_psoas.html

http://pranasanayoga.blogspot.com/2012/06/psoas-muscle-of-soul-lowerback-pain.html

http://blog.corewalking.com/


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Stress Management Workshop (revised 8/21/14) 153

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STRESS MANAGEMENT


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Hatha Yoga provides simple yet effective and accessible techniques that can be used to develop an awareness of what elicits a stress response. The practice of Hatha Yoga helps to identify ways of responding to stress and learning to cope with and relieve it. This awareness and the stress management techniques can help prevent the development of major health problems. Gentle techniques will include: Yoga poses to rejuvenate and revitalize the body, breathing practices and deep relaxation to calm and restore the mind, meditation and visualization to calm and center the spirit, and acupressure to release muscular tension and improve circulation.

The Stress Response

In her book, Relax and Renew, Judith Hanson Lassiter, Ph.D., P.T., tells us “Stress begins with a physiological response to what your body-mind perceives as life-threatening. For our ancestors, this many have been defending against the aggression of a hungry animal. For modern-day humans, this may be living the fear of losing a job in a sagging economy, or the health crisis of a family member.”

Whatever the stressor, the mind alerts the body that danger is present. In response, adrenaline and noradrenalin hormones are secreted and act upon the autonomic nervous system as the body prepares to fight or flight. Heart rate, blood pressure, mental alertness, and muscles tension are increased. Systems that are not a priority in the immediacy of the moment such as digestion, elimination, growth, repair, and reproduction are shut down. The adaptive responses have been positive for human survival over thousands of years, though for our ancestors a stressful situation (attacking animal) resolved itself quickly (people fought or ran) and the body returned to normal. (Lassiter, Relax and Renew, p. 4.)

Unfortunately in our modern lives today, we are often not able to resolve situations so directly and thus live with chronic levels of stress that take a toll on our health and wellbeing. Stress can be insidious and often out of proportion to actual situations and our reactions disproportionate to the threat.

The solution to stress lies in cultivating awareness, responding instead of reacting to stress, and realizing we have the choice to manage or reduce stressors in our lives.

“Taking time out each day to relax and renew is essential to living well” -Judith Lassiter

The Key To Healthy, Easeful Living

Learn to: 1. Identify the sources of stress in your life. 2. Reduce stress by determining if you can eliminate the stress by making changes

Alter the stressor: search for a new job, enlist help in driving the children

Avoid the stressor: change behavior (e.g., leave 10 minutes earlier for work or know your limits by learning to say “No”. (Stress Management, Helpguide.org, Melinda Smith, MA and Robert Segal, MA)


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Hatha Yoga Teacher Training: 200 Hour 3. Manage stress by determining what stressors cannot be changed, learning to minimize the

detrimental effects by adapting to the stressor and accepting it.

Breathing (pranayama)

Positive attitude/affirmation

Body awareness; recognize tension (body scan, Hatha Yoga, acupressure, etc.)

Cultivate awareness of your thinking mind, the ongoing dialogue in our heads (meditation and practicing mindfulness)

Accept things you cannot change

Make time for fun and relaxation

Adopt a healthy lifestyle

See handout on Strategies for Coping with Stress

Breathing

Techniques

Observing the breath

Belly breath

Alternate nostril breathing

Breath of joy Bring your attention to your breath (adapted from Judith Lassiter’s Relax and Renew):

Before getting out of bed in the morning

Just before a meal

Before picking up the phone to make a call

As you enter your workplace

When you come home

During an intense conversation

While waiting at a stoplight

Whenever you think you have too much to do in too little time

Just before you go to sleep

Affirmation

Planting a positive thought or thinking pattern in your mind:

When you awake and prepare for your day

As you approach a meeting at work

Before you enter into a difficult conversation

As you begin meditation or hatha yoga practice

When you return home

Before going to sleep as you breathe deeply


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Hatha Yoga Teacher Training: 200 Hour Yoga Postures For Stress Relief

In general forward folds, sitting or standing, have a calming effect. Tension in neck and shoulders is common so shoulder openers can help reduce this. Standing and balancing poses can help stabilize and center your focus. Remember to approach all poses with mindfulness and breath.

Child’s pose

Yoga mudra (sitting, fold forward)

Rag doll

Lying butterfly

Chest expander

Eagle arms and eagle pose

Cow’s head arms

Downward dog

Cobra or upward dog

Lunge

Triangle pose

Table pose at the wall

Tree pose

Supine twist

Legs up-the-wall

Savasana

Daily Reminders When Yoga Poses Are Not Possible

Gentle neck stretches

Shoulder rolls

Observe breath

Take a slow, deep breath

Standup

Take short breaks

Forward hang in your chair

Rest head on arms at your desk

Acupressure points

Do an activity with mindfulness

Laugh at yourself


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Section 5: Sanskrit 159

The Yoga Connection Hatha Yoga Teacher Training: 200 Hour

INTRO TO SANSKRIT

Created by Anthony Tribe, PhD, RYT 200

Accent in Sanskrit – the Search for the Guru

anthony tribe

Accent in Sanskrit = A Stress Accent • I.e. a particular syllable receives a stress or emphasis – not an especially strong one,

however.

• Vedic Sanskrit had a tonal accent (somewhat like Chinese) but this disappears by the time of Classical Sanskrit.

• Knowing whether a syllable is ‘heavy’ or ‘light’ is crucial in determining the stressed syllable of a word.

Light (laghu) and Heavy (guru) Syllables • Light syllables: have a short vowel (i.e. a, i, u, ṛ) and are followed by a single

consonant at most.

• Heavy syllables: all others, i.e. (i) syllables with a long vowel or dipthong or (ii) a short vowel followed by two or more consonants.

Rules for deciding which syllable to stress 1. Work from the end of a word towards the beginning.

2. Look for the first heavy (guru) syllable. This receives the emphasis.

Notes • The final syllable of a word is never emphasized.

• If in a word there is no syllable that is heavy then the first syllable receives the stress, e.g. niyama, puruṣa, jaṭhara

This works for words of up to 4 syllables; generally longer words are compounds of separate words that are generally stressed individually.

Test Words (the syllable in bold receives the accent) Examples of stress on the:

• Penultimate syllable (next to last): anusvāra, svādhyāya, visarga

• Antepenultimate syllable (next to next to last): himālaya, Patañjali, piṅgalā, yoginī, Pāṇini, paścima, mahābhārata, rāmāyaṇa, Rāmānuja

This is perhaps the most common stress position in Sanskrit words, in contrast to English which tends to stress the next to last syllable (as, e.g. in the English pronunciation of ‘Himalaya’).

• Fourth syllable (from end): kuṇḍalinī (This type is fairly rare; most examples are verbs, e.g. darśayati, gamayati)

Sanskrit as an Indo-European Language

anthony tribe

Indo-European ↓

_____________________________________ ↓ ↓Western Eastern(Greek, Latin etc.) ↓ ↓ Indo-IranianModern European Languages ↓

____________________________________↓ ↓

Iranian Indo-Aryan↓ ↓

_____________↓ ↓ ↓

Avestan Old Persian SANSKRIT (OIA)↓ ↓

Farsi ______________________|↓

Prakrits (MIA)↓

Early (~ 500 CE: Pali, Ashokan inscriptions)Middle (Regional Prakrits; Usage in drama)Late (Apabhraṃśa -> approx. 1000 CE)↓

Modern Indian Languages (NIA)↓_________________________________________________________

| Assamese, Bengali, Gujarati, Hindi, Konkani, Maithili, Marathi, Nepali, Oriya, Punjabi, Sindhi, Urdu |

-------------------------------------------------------------------------------------------------------------------------------------Note: the main Dravidian languages (with the Indian state they are most spoken in in parenthesis), are:Kannada (Karnataka)Malayalam (Kerala)Telugu (Andra Pradesh)Tamil (Tamil Nadu)These are all south Indian languages. Brahui and Gondi are also Dravidian, found in western Pakistan and central India respectively.-------------------------------------------------------------------------------------------------------------------------------------

India’s Contemporary Linguistic Diversity

anthonytribe

The Twenty-Two Official Languages of India

(Languages in order of numbers of speakers. Figures as of 2001 census.)

(AdaptedfromWikipediaarticle,‘LanguageswithofficialstatusinIndia,’http://en.wikipedia.org/wiki/Languages_with_official_status_in_India)

Language

Hindi

Bengali

Telugu

Marathi

Tamil

Urdu

Gujarati

Kannada

Malayalam

Oriya

Punjabi

Assamese

Maithili

Santali

Kashmiri

Konkani

Nepali

Sindhi

Manipuri

Bodo

Dogri

Sanskrit

LanguageGroup

Indo-Aryan

Indo-Aryan

Dravidian

Indo-Aryan

Dravidian

Indo-Aryan

Indo-Aryan

Dravidian

Dravidian

Indo-Aryan

Indo-Aryan

Indo-Aryan

Indo-Aryan

Munda

Dardic(Indo-European)

Indo-Aryan

Indo-Aryan

Indo-Aryan,Northwestern

Tibeto-Burman

Tibeto-Burman

Indo-Aryan

Indo-Aryan

Speakers(millions)

422

83

74

72

61

52

46

38

33

33

29

13

12

6.5

5.5

2.5

2.5

2.5

1.5

1.2

0.1

0.05

Geographicaldistribution

The"Hindibelt",NorthernIndia

WestBengal,Assam,Jharkhand,Tripura

AndhraPradesh,Karnataka,TamilNadu,Maharashtra,Orissa

Maharashtra,Karnataka,MadhyaPradesh,Gujarat,AndhraPradesh,Goa

TamilNadu,Karnataka,Pondicherry,AndhraPradesh,Kerala,Maharashtra

JammuandKashmir,AndhraPradesh,Delhi,Bihar,UttarPradesh

Gujarat,Maharashtra,TamilNadu

Karnataka,Maharashtra,TamilNadu,Goa

Kerala,Lakshadweep,Mahé,Puducherry

Orissa

Punjab,Chandigarh,Delhi,Haryana

Assam

Bihar

SantaltribalsoftheChotaNagpurPlateau(comprisingthestatesofBihar,Chattisgarh,Jharkhand,Orissa)

JammuandKashmir

Konkan(Goa,Karnataka,Maharashtra,Kerala)

Sikkim,WestBengal,Assam

Gujarat,Maharashtra,Rajasthan,MadhyaPradesh

Manipur

Assam

JammuandKashmir

Mattur(villageinKarnatakastate)

Sanskrit AlphAbet

(StandardRomanTranscription)

anthonytribe

13 Vowels

ANUSVĀRA & VISARGA

33 Consonants

a

ṛ

e

ā

ṝ

ai

i

ḷ

o

ī

au

u ū

ṃ ḥ

MouthPosition

Guttural(Velar)

Palatal

Retroflex(Cerebral)

Dental

Labial

Semi-vowels

Sibilants,Aspirate

Voiceless

Unaspirated

k

c

ṭ

t

p

y

ś

Aspirated

kh

ch

ṭh

th

ph

r

ṣ

Voiced

Unaspirated

g

j

ḍ

d

b

l

s

Aspirated

gh

jh

ḍh

dh

bh

v

h

Nasals

ṅ

ñ

ṇ

n

m

Sanskrit Pronunciation Guide

anthonytribe7/11

Consonants

Consonant

kkh g

ghṅ

c chjjh

ñ

ṭ <> t

ṭh <> th

ḍ <> d

ḍh <> dh

ṇ

n

p

phbbh

m

yrlv

śṣ

s

h

Sounds like the [bold] consonant in:

kin [- emphasis]kin [+ emphasis]give

do-ghouse (< dog-house) king

cello [- emphasis]change [+ emphasis]joinhe-jhog (< hedge-hog)

canyon

tick [- emphasis]

tick [+ emphasis]

dove

ma-dhouse (< mad-house)

rna [prepare to say the‘r’ but say ‘na’]

nut

pin [- emphasis]

pin [+ emphasis]boatclu-bhouse (< club-house)

might

yogarightleftvow (sometimes wow!)

shortshort

sit

hot

Examples in Sanskrit words:

krama, karma, kāma, kālīmukha, sukhagomukha, guru

dīrghaaṅga

cakra, citta, candrachāyājānu, añjalijhaṅkāra

patañjali, pañca

ṭīkā <> tapas, tamas

haṭha <> sthira, atha

nāḍī <> devī, dvipāda

dṛḍha <> dhyāna, dhāraṇā

maṇḍala, daṇḍa, guṇa

nāḍī, nirodha, agni

prāṇa

phalabaka, bālabhagavad, bhakti, bhujaṅga

mantra

yogarajas, rāma, rāgalaghuviparīta, svādhyāya

śvāna, śalabha, pārśvaśīrṣa, kṛṣṇa, puṣpa

sthira, sukha, sattva

haṭha, hasta

Sanskrit Pronunciation Guide

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Vowels

Vowel

a

ā

i

ī

u

ū

ṛ

ṝ

ḷ

e

ai

o

au

Anusvāra & Visarga

ṃ

ḥ

Sounds like the [bold] vowel(s) in:

america

father

bit

deep

put

too

intrsting (as a pronunciation of interesting)

ṛ held twice as long

bottle

eight

aisle

go

cow

nasalization: as in French ‘bon,’ ‘encore’

aspiration (at end of word produces an echo of preceding vowel)

Examples in Sanskrit words (taken from Yoga vocabulary)

padma, yama, cakra, candra, atha

āsana, prāṇa, saṃsāra, kāma, abhyāsa

sthira, śiva, śakti, śānti, dvipāda

gītā, nāḍī, vīra, īśvara, viparīta

sukha, mukha, mudrā, guru, buddha,

mūla, pūrva, sūkṣma, sūtra, ūrdhva

vṛkṣa, parivṛtta, vṛtti, kṛṣṇa, ṛṣi

rare: mainly in forms of some nouns (e.g. draṣṭṝṇām)

vary rare: only in the verb √kḷp, to arrange

devī, gaṇeśa, bheka, āyurveda, kleśa

maitrī, advaita, vairāgya

yoga, yoginī, bhoga, go, soma

śauca, krauñca

duḥkhayogaḥ (= yogaḥa)

ahiṃsā, siṃha

Sanskrit Yoga Terminology

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ĀSANA NAMES Standing • Tāḍāsana • Uttānāsana / Ardha Uttānāsana • Utthita Trikoṇāsana • Pārśvakoṇāsana • Pārśvottānāsana • Vīrabhadrāsana • Utkaṭāsana • Garuḍāsana • Vṛkṣāsana

Seated • Daṇḍāsana • Padmāsana • Siddhāsana • Sukhāsana • Vajrāsana • Nāvāsana • Mālāsana • Gomukhāsana

Forward Bends & Twists • Jānu Śīrṣāsana • Paścimottānāsana (Paścimatānāsana) • Ardha Matsyendrāsana • Yoga Mudrā

Backbends • Bhujaṅgāsana • Śalabhāsana • Ardha Ūrdhva Dhanurāsana

Sun Salutation • Sūrya Namaskāra • Adho-mukha Śvānāsana • Ūrdhva-mukha Śvānāsana • Caturaṅga Daṇḍāsana

Inversions • Śīrṣāsana • Sarvāṅgāsana

Relaxation • Śavāsana • Viparīta Karaṇi

Other • Apānāsana • Parighāsana

YOGA SŪTRAS Definition of Yoga • yogaś citta-vṛtti-nirodhaḥ (i.2)

Definition of Āsana • sthirasukham āsanam (ii.46)

Kriyā Yoga • tapas, svādhyāya, īśvara-praṇidhāna

(ii.1)

8 Limbs of Yoga (Yogāṅga) • yama, niyama, āsana, prāṇāyāma,

pratyāhāra, dhāraṇā, dhyāna, samādhi (ii.29)

5 Yama-s • ahiṃsā, satya, asteya, brahmacarya,

aparigraha (ii.30)

5 Niyama-s • śauca, saṃtoṣa, tapas, svādhyāya, īśvara-praṇidhāna (ii.32)

SUBTLE-BODY TERMS Channels (nāḍī) • iḍā, piṅgalā, suṣumnā

Centers (cakra) • mūlādhāra, svādhiṣṭhāna, maṇipura (or

maṇipūra), anāhata, viśuddha (viśuddhi), ājñā, sahasrāra

Sanskrit Posture Names: Structure and Meaning

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STANDING Ardha Candrāsana ardha (half ) + candra (moon) +

Garuḍāsana garuḍa (eagle) + ... (Name for the chief of birds)

Pāda-hastāsana pāda (foot) + hasta (hand) +

Pārśvakoṇāsana pārśva (side) + koṇa (angle) +

Pārśvottānāsana pārśva (side) + uttāna (intense) +

with Utthita extended or Parivṛtta rotated (i.e. reverse side stretch)

Prasārita Pādottānāsana prasārita (spread) + pāda (foot/leg) + uttāna (intense) +

Tāḍāsana tāḍa (mountain) + āsana (posture)

Trikoṇāsana tri (three) + koṇa (angle) + āsana with Utthita extended or Parivṛtta rotated (i.e. reverse triangle)

Utkaṭāsana utkaṭa (proud, fierce) +

Uttānāsana uttāna (intense) + and Ardha Uttānāsana ardha (half) + uttāna +

Vīrabhadrāsana vīra (heroic) + bhadra (good fortune) + [name of a warrior]

Vṛkṣāsana vṛkṣa (tree) +

SEATED Baddha-koṇāsana baddha (bound) + koṇa (angle) +

Daṇḍāsana daṇḍa (staff, stick) +

Gomukhāsana go (cow) + mukha (face) +

Mālāsana mālā (garland) +

Nāvāsana nāva (boat) +

Padmāsana padma (lotus) +

Siddhāsana siddha (perfected, [an] adept) +

Sukhāsana sukha (comfortable, happy) +

Upaviṣṭa-koṇāsana upaviṣṭa (seated) + koṇa (angle) +

Vajrāsana vajra (thunderbolt, diamond) +

Vīrāsana vīra (hero, heroic) +

* Note: ‘+’ followed by nothing at the end of an entry stands for ‘+ āsana.’ Thus ‘tāḍa + ’ = ‘tāḍa + āsana’

FORWARD BENDS & TWISTS Ardha Matsyendrāsana ardha (half ) + matsya (fish) + indra (lord) + [name of a Yogi]

Jānu Śīrṣāsana jānu (knee) + śīrṣa (head) +

Marīcyāsana marīci (name of a sage) +

Paścimottānāsana paścima (back)+uttāna (intense) +

BACKBENDS Bhujaṅgāsana bhujaṅga (snake [cobra]) +

Dhanurāsana dhanus (bow) + with Ūrdhva upward or Ardha Ūrdhva ardha (half) + upward

Śalabhāsana śalabha (locust, grasshopper) +

SUN SALUTATION Sūrya Namaskāra sūrya (sun)+namaskāra (salutation)

Caturaṅga Daṇḍāsana catur (four) + aṅga (limb) + daṇḍa (staff) + āsana

Śvānāsana śvāna (dog) + with Adho-mukha adho (down) +mukha (face) or Ūrdhva-mukha ūrdhva (upwards) + mukha (face)

INVERSIONS Sarvāṅgāsana sarva (all) + aṅga (limb) +

Śīrṣāsana śīrṣa (head) +

RELAXATION Bālāsana bāla (child) +

Viparīta Karaṇi viparīta (inverted)+karaṇi (doing)

Śavāsana śava (corpse) +

OTHER Apānāsana apāna (the descending prāṇā) +

Parighāsana parigha (gate beam, gate) +

STANDING

Ardha Candrasana—Half Moon

Garudasana—Eagle

Pada-hastasana

Parsvottanasana -

Intense Side Stretch

Prasarita Padottanasana—

Wide Angle Stretch

Tadasana—Mountain Pose

Trikonasana—Triangle Pose

Parivrtta Trikonasana—Reverse Triangle

Utkatasana - Chair Pose

Uttanasana - Forward Fold

Utkatasna—Chair Pose

Virabhadrasana— Warrior

Vrksasana— Tree Pose

Baddha-konasana— Bound Angle

Dandasana—Staff

Gomukhasana—Cow Face

Malasana—Squat

Navasana—Boat

Seated

Padmasana—Lotus

Siddhasana—Perfect Pose

Sukhasana—Easy Pose

Upavista-konasana—Wide Angle

Vajrasana—Thunderbolt Pose

Virasana—Hero’s Pose

Ardha Matsyendrasana—Half Lotus

Janu Sirsasana— Knee to Head

Marichyasana— Sage Pose

Pascimottanasana—Seated Forward Fold

Forward Bends and Twists

Buhjangasana—Cobra

Dhanurasana—Bow Pose

Salabhasana—Locust Pose

Backbends

Surya Namaskara—Sun Salutation

Caturanga Dandasana— Staff Pose

Adho-muhka Svanasana—Downward Dog

Urdhva-mukha Svanasana—Upward Facing

Dog

Sun Salutations

Sarvangasana—Shoulder Stand

Sirsasana—Headstand

Inversions

Balasana—Child’s Pose

Viparita Karani—Legs up the Wall

Savasana—Corpse Pose

Relaxation

Apanasana—Knees to Chest Pose

Parighasana—Gate Pose

Other

Bhagavad Gītā 6.34-5

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Arjuna speaks:

च"ल$ ह& मनः क+,ण .मा थ& वलव23ढम् ।त8याह$ न& :ह$ म;< वायो र& व स@A,करम् ।।

cañcalaṃ hi manaḥ kṛṣṇa pramāthi balavad dṛḍham;tasyāhaṃ nigrahaṃ manye vāyor iva suduṣkaram. (34)

For the mind is unstable, Kṛṣṇa, whirling, powerful, stubborn; I think it is as hard to restrain as the wind.

Kṛṣṇa replies:

अस#शय# महाबाहो मनो , न- .ह# चलम ्।अ3या4न त6 कौ9:य व<रा>?ण च गBC: ।।

asaṃśayaṃ mahābāho mano durnigrahaṃ calam;abhyāsena tu kauteya vairāgyeṇa ca gṛhyate. (35)

Undoubtedly, O Strong-Armed One, the mind is hard to restrain, mercurial;But by practice and non-attachment, Son of Kuntī, it can be restrained.

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An Introduction to Sanskrit

लोकाः सम(ताः स* खि नो भव0त*lokāḥ samastāḥ sukhino bhavantu

May all beings be happy

MeaningofWordslokāḥ, people, beingssamastāḥ, allsukhino, happybhavantu, may they be

Core Materials - The Yoga Connection

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Transcript of Core Materials - The Yoga Connection