Yogavita Training

YogaVita Training
Lima, Peru
God, grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference
Namaste to everybody interested in an Yoga training course in Peru!
My name is Yovita, and I am a certified yoga instructor in Hatha
(http://!yogapoint!com/ " and #shtanga (!yogainbound!com "Yoga, ith over eight
years of e$perience studying and teaching this uni%ue phi&osophy and a form of &iving !
I began practicing yoga hi&e &iving in 'yprus bac( in )**+, and have since then continued a
serious and dedicating practice in various schoo&s in ,urope, #sia and the #mericas &earning
from some of the most important contemporary yoga masters (-ami
Niran.ananda-arasati, -anthanam, ,&isa 'ardoso, /!0! 1a&van, 'hantanya 2as and others"!
#fter practicing Iyengar, #shtanga, #nusara, /i(ram, #croyoga and -hivananda Yoga
sty&es, I had the urge to find the roots of Yogic isdom and I trave&ed to India here I had
the uni%ue opportunity to &earn #sanas, Pranayama, Meditation, 3riya Yoga and Patan.a&i4s
Yoga sutras from some great Indian gurus and samis! -tudying the ancient traditions
deepened my understanding of yoga, a&&oing me to appreciate fu&&y the basic princip&es
under&ying the forms of yoga I4d been practicing for years! #s a resu&t, I have come to
understand that the different varieties of yoga are essentia&&y components of a sing&e system,
each ith its specific effects and benefits! I have found ba&ance, peace and purity ith Yoga,
and this is hat I strive to share ith my students!
5oday, I practice and teach a form of Integra& Yoga, combining a&& these techni%ues in order
to address to the uni%ue needs of my students hi&e emphasi6ing unity and ba&ance in
inte&&ect, body, and spirit! 5he fo&&oing course represents an intense 78 hours Yoga
5raining Program and it is designed for peop&e ho ant to deepen their (no&edge of this
discip&e as a part of their persona& spiritua& .ourney or as a preparation for the Yoga 5eacher
5raining!
I teach my students that Yoga is a&& about gaining a fu&& aareness of body, breath and mind!
5he aareness i&& bring contro& and the contro& i&& bring grace, peace and ba&ance in your
everyday &ife! I ca&&ed this eb site Yoga9ita in a dedication to Yoga as an art of &iving and
a&so as an indispensab&e part of my &ife sty&e!
N#M#-5,!
2
Yoga Syllabus
3
I. What is Yoga?
)! -tudent and teacher presentation, c&ass curricu&um and sy&&abus: 2iscuss yoga becoming
mainstream, persona& attitude and intentions! ;Ne #merican Yoga<! /egin the path of yoga
practice as a service ca. 30 min
2! 'hanting (=m o Mantra" and Meditation ca. 20 min
7! 3ryas ca! 10min
>! -un -a&utation ca. 10min
?! Yoga asanas ca. 1hour Featured Asanas: Surya Namaskar and Shavasana
@! Preparation for Pranayama: 2eep /reathing ca. 20 min
A! Bina& Ce&a$ation ca. 30 min
II. The Roots of Yoga
)! ,$p&ore the ancient science of yoga, it4s beginnings and origins! -tudy the o&dest system
of persona& deve&opment: the nature of the mind and the spirit! Introduce the different types
and schoo&s of Yoga!
2! 'hanting (=m o Mantra" and Meditation
7! 3ryas
>! -un -a&utation
?! Yoga asanas Featured asanas: 1-5 from the YogaVita asanas
@! Preparation for Pranayama: #&ternative Nostri& breathing
A! Bina& re&a$ation
III. Anatomy and Physiology of Yoga
)! 2iscover ho anatomy, a&ignment, and phi&osophy are an integra& part of Yoga asanas!
Dearn ho to recogni6e body types and tendencies, and &earn observation s(i&&s! 2iscuss the
benefits of yoga!
7! 3ryas
>! -un -a&utation
?! Yoga asanas, Featured asanas: 5-10
@! Preparation for Pranayama: ave breathing
A! Bina& re&a$ation
I. !ee"ening Your Practice and Teaching #ethodology
Enderstanding the yoga phi&osophy (discuss the Patan.a&i Yoga -utras"! ,$p&ore conscious,
s(i&&fu& &iving! Introduce the + &imbs of Yoga! ,$p&ain and discuss the sound of =M!
7! 3ryas
>! -un -a&utation
?! Yoga asanas Featured asanas: 10-15
@! Pranayama : #&oma 9i&oma
A! Bina& re&a$ation
. The #eta"hysical $ody and Rela%ation &cience
'u&tivating mindfu&ness! Dearn the princip&es of pranayama and investigate the subt&e &in(
beteen the body and the mind! ,$p&ore /handas, 3riyas and Mudras!

7! 3ryas
>! -un -a&utation
@! Pranayama: ud..ai
A! Bina& re&a$ation
I. Yoga as a Thera"y
Introduce #yurveda! Yogic dietary regime! 2iscuss the nadis (ida, pinga&a shushumna" and
the cha(ras!
7! 3ryas
>! -un -a&utation
?! Yoga asanas! Featured asanas: 20-25
@! Pranayama: bhramari
A! meditation on the cha(ras
II. Ashtanga Yoga
Dearn the #shtanga teaching, the princip&e of correct se%uencing! 9inyasa B&o!
7! 3ryas
>! -un -a&utation
@! Pranayama: Ed..aii
A! Yoga Nidra F short
III. Iyengar Yoga
Dearn the essentia&s of teaching of Iyengar yoga, preparation, structure, and main princip&es!
2iscuss the science of props!
7! 3ryas
>! -un -a&utation
@! Pranayama
A! Yoga Nidra
I'. Anusara ( Partner Yoga
Dearn the essentia&s of teaching of #nusara yoga, preparation, structure, and the ? universa&
princip&es of a&ignment! Partner yoga!
7! 3ryas
>! -un -a&utation
?! Yoga asanas Featured asanas: 5-!0
@! Pranayama
A! #ntar Mouna (5he Meditation of Inner -i&ence"
'. )amaste *lass. In+uiry and Practice
1ather the strands of the mind, gather the community! Cevie course!
7! 3ryas
!
>! -un -a&utation
?! Yoga asanas Featured asanas: !0-to end
@! Pranayama
A! 9ipassana Meditation
YOGA ASANAS
"
)! /egin in mountain pose, pressing even&y don through the feet, e$tending up
through the cron of the head!
G! Inha&e, seep the arms up overhead ga6e forard or up
7! ,$ha&e, san dive to a forard fo&d, &unge the right &eg bac(, drop the (nee
>! Inha&e, the arms overhead
?! ,$ha&e the hands to the f&oor, step to p&an(
@! Inha&e, drop the (nees to the f&oor
A! ,$ha&e, &oer the heart beteen the thumbs, hips higher &i(e an inchorm
+! Inha&e to cobra
*! ,$ha&e to donard facing dog
)8! Inha&e, step the right foot beteen the hands
))! ,$ha&e, drop the &eft (nee
)G! Inha&e, reach the arms overhead
)7! ,$ha&e, hands to the f&oor, step forard and fo&d!
)>! Inha&e, reach the arms to the side rising to stand, arms overhead
)?! ,$ha&e, &oer the hands to prayer! Cepeat and &unge the &eft &eg bac( H forard!
#
)! Mountain Pose
ItaahdF##HFsuhFnuhJ
5his posture is genera&&y p&aced at the beginning of a c&ass to he&p students focus on the
breath and the body! ,ncourage students to fee& grounded to the earth, starting at the feet!
/enefits
K 5eaches importance of body a&ignment and
posture
K -trengthens spina& and abdomina&
muscu&ature
K 2ras the focus inard
9erba& 'ues
K Dift the tees and ground don through the four corners of the feet (ba&& of big toe, baby toe,
inner and outer hee&s"! -pread the toes and p&ace them even&y on the f&oor! Bee& firm&y rooted
into the earth!
K ,ngage the musc&es of the %uads (or front of the thighs", &ifting the (neecaps up!
K Birm the core by draing the nave& bac( toard the spine and (eeping the pe&vis in a
neutra& position (you cou&d use hands to he&p find a neutra& position"!
K 3eep your spine &ifted, ro&& the shou&ders forard, up, bac( and then drop them don! Bee&
the chest e$panding, drop the shou&ders from your ears!
K 2ra the shou&der b&ades together, &et the arms rest to the outside of your &egs!
K /ring your chin para&&e& to the f&oor! Bee& yourse&f &engthening through the cron of your
head, hi&e continuing to ground don through the feet!
K /reathe deep&y! /reathe even&y through the nostri&s!
#d.ustments
K Ese your fingertips to &ift the chin para&&e& to the f&oor!
K ,ncourage the shou&ders to re&a$ by p&acing your hands on the shou&ders!
K Ese your hands to guide the student4s hips to a neutra& position!
9ariations
K Beet can be together or a fe inches apart! Peop&e ith tight hamstrings i&& ant the feet
apart, so i&& peop&e that have difficu&ty ba&ancing!
K Epstretched mountain (arms reaching upard"
K ,$tended mountain (arch the spina& for spina& e$tension"
K #rms can be p&aced by the sides or hands in prayer (or namaste"!
Modifications
$
K Ese the bac( of a chair or the a&& for support as needed
G! Et(atasana 'hair or Poerfu& Pose
I==5F(uhtF##HFsuhFnuhJ
/enefits
K -trengthens the scapu&ar, an(&es, ca&ves, thighs and g&utes
K =pens the chest and shou&ders
K Heats the body and creates endurance
9erba& 'ues
K /end your (nees as much as you can hi&e (eeping your hee&s don on the f&oor!
K 3eep your pe&vis in a neutra& position, or tuc( the tai&bone and &engthen from the &o bac(!
K 2ra your shou&ders don and (eep opening through the chest!
K -traighten your arms and try to (eep them by your ears!
K 3eep your ga6e s&ight&y don and forard!
K Notice that gravity is pu&&ing the hips don, but ith each inha&ation fee& yourse&f &ifting up
toards the s(y!
#d.ustments
K Ese your hands to guide the students hips to neutra& position
K If the hips and (nees are too far forard a&ign them by standing behind the student and
guide the hips bac(! /e mindfu& that this can thro their ba&ance off so move s&o&y and
carefu&&y!
K ,ncourage student to open through the chest by moving the shou&ders bac(, rotating the
e&bos in, and/or gent&y &ifting the arms up!
9ariations
K Beet can be together or hip idth apart!
K Hands can be together or shou&der idth apart!
K #rms can be at a variety of heights!
K -%uat &oer (tummy on thighs" and bring the arms forard!
K /ring hands to prayer, &oer the torso and tist to each side!
Modifications
K 2o not have students s%uat as far if they have a (nee in.ury or fee& pain!
K If student has difficu&ty ba&ancing, have them practice at a a&&!
K Have students s%uee6e a b&oc( ith hands overhead to strengthen and a&ign shou&ders!
K -%uee6e a b&oc( beteen the thighs to ro&& the thighs inard!
%
7! 9irabhadrasana I
9irabhadrasana I Larrior I
IveerFuhbFhuhF2C##HFsuhFnuhJ
/enefits
K /ui&ds strength and endurance
K -trengthens and tones the &oer body, especia&&y the thighs as e&& as the arms and
shou&ders
K -tabi&i6es hip and (nee .oints
K He&ps bui&d f&e$ibi&ity in the spine
9erba& 'ues
K Brom a &unge position, &oer your bac( hee&, so the entire foot is f&at ith the toes turned in
s&ight&y!
K Inha&e, &ift the torso up and p&ace the cron of your head over your hips!
K ,$tend the arms a&& the ay up, ith the pa&ms face each other!
K Lor( to bring the front thigh para&&e& ith the f&oor!
K Bee& the bac( hip moving forard hi&e the front hip moves bac(! Lor( to s%uare the hips
forard!
K -tretch the tai&bone toard the f&oor and &engthen from the &o bac(!
K /oth feet press into the earth! 3eep pressing the outer edge of the bac( foot don into the
earth! (5his he&ps to stretch the hip f&e$ors and a&&o the pe&vis to rotate more free&y!"
K 1a6e straight ahead!
#d.ustments
K Esing your foot, press the outer edge of their bac( foot don!
K Move the bac( hip forard and encourage the front hip to move bac(! 2o the same ith the
ribcage and shou&ders!
K If the front (nee is moving inard, gent&y press is out, a&igning the (nee over the an(&e!
K Move your hand up the &o bac( to encourage &engthening! Cemind students to move the
tai&bone toards the f&oor!
K P&ace your hands on the top of the shou&ders and remind them to re&a$ the shou&ders don!
K ,ncourage students to stretch the arms a&& the ay up by gent&y pressing and &ifting the
arms up (but not at the e$pense of moving shou&ders to ears"!
9ariations
K Pa&ms together or shou&der distance ide!
K # fe different stances for the bac( foot! /ac( foot and same hip shou&d be pointing the
same direction!
&'
K #rms in co face or eag&e arms! =r hands behind the bac( ith fingers inter&aced!
K Humb&e Larrior M fingers inter&aced behind the bac( and fo&d forard!
K 'rescent Pose
Modifications
K Ese a a&& to press the hee& into for more ba&ance, stabi&ity, and grounding!
K Ese a chair or fitness ba&& under the hips to reduce body eight!
K If a student has (nee pain, don4t bend the front (nee as much!
K Practice ith the bac( (nee don
>! 9irabhadrasana II
Larrior II
IveerFuhbFhuhF2C##HFsuhFnuhJ
/enefits
K /ui&ds strength and endurance!
K -trengthens and tones the &oer body, especia&&y the thighs as e&& as arms!
K -tabi&i6es hip and (nee .oints!
K He&ps bui&d f&e$ibi&ity in the spine!
K -tretches the chest, shou&ders, groin, and hips!
9erba& 'ues
K P&ace the cron of your head direct&y over the hips! =r, the torso stays stac(ed above the
pe&vis!
K 2ra the shou&der b&ades don the bac(! 5he arms are para&&e& to the f&oor!
K 'reate a straight &ine from the bac( hand a&& the ay forard out the front fingertips!
K Lor( to bring the front thigh para&&e& to the f&oor!
K Press through the bac( foot to (eep the bac( &eg &ong and strong!
K #&ign the front (nee over the an(&e, in &ine ith the midd&e toes!
K ,$tend through the cron of your head hi&e you stretch the tai&bone don toards the
f&oor! Dift through the &o bac(!
K /ring the ga6e forard toards the right fingertips!
#d.ustments
K 2irect student to a&ign front foot ith outer edge of mat!
K Move the front thigh and (nee open to a&ign over the an(&e!
K P&ace your hands on the shou&ders and gent&y press don to move the shou&ders don aay
from the ears!
&&
K #&ign the arms so they are para&&e& to the f&oor!
K =pen and a&ign chest by ta(ing your hand under the shou&der (fingertips point up" and
gent&y opening!
K If the spine is moving forard over the bent &eg, guide the torso bac( by p&acing your hand
at aist and gent&y pu&&ing the bac( arm!
K /ring the hips/pe&vis to a neutra& position!
9ariations
K ,ag&e arms
K Ceverse arrior M bac( arm drops to bac( &et and front arm &ifts up and bac( ith the pa&m
facing don!
Modifications
K Ese a chair to rest the front thigh for more support and stabi&ity!
K Ese a a&& and have student p&ace their body very c&ose to the a&&! 5his i&& he&p them to
see here they ho&d their body in space!
K /end front (nee &ess that *8 degrees if someone fee& (nee pain!
K -horten the &unge!
?! Etthita 5ri(onasana ,$tended 5riang&e
IootF5FH,,Ftuh treeF(ohnF##HFsuhFnuhJ
/enefits
K -tretches the groin and hamstrings
K 5ones abdomina&s
K =pens the shou&ders and chest
K -trengthens the an(&es
K -trengthens the nec(
K -tabi&i6es and opens the hips
9erba& 'ues
K P&ace your right hand on your shin, a b&oc(, an(&e, or f&oor!
Ceach the &eft arm up toards the cei&ing!
K #&ign the right side of your torso over the right &eg! =r, imagine that you are pressing your
bac( against a a&&!
K ,$tend the cron of your head aay from your tai&bone!
K Dengthen your nec( and &ift your ga6e up toards the &eft hand!
K #pp&y e%ua& pressure to both feet, and to the inner and outer edge of the foot!
&2
#d.ustments
K -tand behind the student and use your thigh to support the student! P&ace your right hand on
the right hip and your use your &eft hand to cup around the shou&der!
Pu&& the right hip gent&y toards you and ro&& open the &eft shou&der!
K 5o assist students moving into the pose: -tand in front of the student! P&ace your foot into
the crease of their upper thigh! Ese your hand to ta(e ho&d of their rist!
Bind you ba&ance then gent&y pu&& and &engthen the student over their right &eg!
Lhen they are at the fu&&est stretch, remove your foot and p&ace the hand don!
9ariations
K Lrap the top arm around the bac( and ho&d upper thigh!
K Ceach the top arm straight over head (in &ine ith the ear"!
K /ound 5riang&e M thread the right arm through the right &eg, rap the &eft arm around the
bac( for a bind!
Modification
K Ese a b&oc( or chair underneath bottom hand!
K Ese the a&& and have the student move into position ith their bac( p&aced against the
a&&!
K If student hyper e$tends the (nees, put a sma&& bend in the front &eg!
K 5urn the head (ga6e" don if the nec( fee&s strained!
K P&ace top hand on the hip if the student e$periences shou&der pain!
@! Parivrtta 5ri(onasana Cevo&ved 5riang&e
IparFeeF9C5Ftuh treeF(ohnF##HFsuhFnuhJ
/enefits
K -tretches the hips and spine
K -trengthens the &egs and core
K Massages the organs
K Promotes ba&ance
9erba& 'ues
K Brom triang&e pose ith the right &eg
&3
forardN!
K P&ace the &eft hand don on the f&oor or a
b&oc( to the inside or outside of the right foot!
K 2ra the right hip bac( and the &eft hip
forard t s%uare the hips!
K P&ace the right hand at the right aist!
K Inha&e, reach the heart forard &engthening the spine
K ,$ha&e, revo&ve the chest and tist to the right! ,$tend the arm toards the s(y!
K 1a6e upard toard the thumb, forard, or toards the f&oor!
K 3eep pressing the feet don, strengthening the &egs and breathing deep&y!
9ariations
K You can step into revo&ved ha&f moon from here!
Modifications
K Ese a b&oc( under the hand to the inside of the front foot
K 3eep the hand at the aist and tist
K If the bac( hee& &ifts practice ith a edge under hee&!
K Practice ith a narroer stance!
A! Etthita Parshva(onasana
,$tended -ide #ng&e
IootF5FHeeFtuh paarshFvuhF(ohnF##Hsuh
/enefits
K -tabi&i6es the hip and (nee .oint
K -tretches the hip and groin areas
K 5ones the abdomina& musc&es
9erba& 'ues
K P&ace the right forearm on the right thigh, or right hand on the f&oor in front of the right
foot!
K Co&& the chest and shou&ders up toards the s(y!
&
K ,$tend the &eft arm up over the head in &ine ith the ear! Pa&m faces don!
K 5urn the ga6e toards the &eft pa&m or the cei&ing!
K P&ease ma(e sure the bent (nee doesn4t ro&& inard!
K Bee& one &ine of energy from the bac( hee& a&& the ay through the fingertips!
K Press firm&y through both feet and rotate the nave& toards the s(y!
K Co&& your thighs aay from one another!
K Bee& the pe&vis opening up ith each breath!
#d.ustments
K Ese your body to support the student from behind! Ese your right hand to support the hip!
Ese your &eft hand to cup the upper &eft shou&der! 1ent&y dra their body toards you!
K Move the top arm over in &ine ith the ear!
9ariations
K #rm can be direct&y overhead, or in &ine ith the ear!
K #rm can be on the thigh, hand on a b&oc( on the f&oor!
K 5op arm can reach around the bac(, bottom arm through the &eg to ta(e a bind!
Modifications
K P&ace the forearm on the thigh or use a b&oc( to rest the bottom hand!
K Ese a a&& to support the bac( body!
K 5urn the head (ga6e" don if the nec( fee&s strained!
K Ese a chair for support!
+! Parivrtta Parshva(onasana
Cevo&ved -ide #ng&e
IparFeeF9C5Ftuh paarshFvuhF(ohnF
##HFsuhFnuhJ
/enefits
K Improves digestion
K =pens shou&ders and hips
K Massage interna& organs
9erba& 'ues
&!
K -%uare your hips toard the f&oor! Dift the bac( hee& if needed!
K /ring the hands in prayer!
K Dengthen your spine and tist to the right!
K P&ace your &eft e&bo to the outside of the right (nee!
K 5o go further, p&ace the &eft hand to the f&oor! 3eep the arm to the outside of the right &eg!
K Co&& the chest and shou&ders open toards the s(y!
K ,$tend the right arm straight overhead, or over in &ine ith the ear!
K 5o go further, rap the right arm around your bac( and rap your &eft arm underneath the
right &eg to ta(e a bind! /reathe!
K Dift your ga6e toards the s(y!
#d.ustments
K -tradd&e the students bac( &eg! /end your &egs and s%uee6e their &egs to he&p support! P&ace
your &eft hand on their &oer shou&der b&ade! P&ace your right hand on their top rib cage! #t
the same time and ith even pressure, tist their torso toards the s(y!
9ariations
K 9ariety of p&aces for the hands M prayer, hand on the f&oor, straight up, in &ine ith the ear,
ta(ing a bind!
K /ac( hee& grounded, or &ifted (crescent"!
Modifications
K 2rop the bac( (nee
K Ese a b&oc( if hand doesn4t reach the f&oor!
*! 9r(sasana 5ree Pose
Ivric(F-H##HFsuhFnuhJ
/enefits
K -trengthens the spine, &egs, and an(&es
K -tretches the groins and inner thighs
K ,nhances sense of ba&ance
9erba& 'ues
K Coot the &eft foot don into the earth
K 5a(e the right hand to ta(e ho&d of the right an(&e, p&acing the foot above or above the
(nee!
K 3eep both hip points moving forard
K Ma(e sure the pe&vis is in a neutra& position! Dengthen the tai&bone toards the earth!
&"
K /ring the hands together into prayer position!
K 1a6e straight ahead! /reathe deep&y!
#d.ustments
K -tand in a grounded position behind your student! P&ace one hand on the front of their
shou&der and the other hand on the inner (nee of the bent! 1ent&y dra the shou&der and (nee
bac(ards to open the chest and hip!
K -tand behind the student and p&ace your hands on their hips! 'arefu&&y a&ign the hips
straight forard!
9ariations
K #rms reach overhead, hands together or apart!
K Move into tree b&oing in the ind by dropping the right hand to the right (nee and adding
a side bend to the right!
K '&ose the eyes!
Modifications
K 3eep the right toes on the f&oor
K Ese a a&& or chair for support!
)8! 1arudasana ,ag&e Pose
IgahFrueF2#H-FannaJ
/enefits
K -trengthens the thighs, ca&ves and an(&es
K -tretches the upper bac( and shou&ders
K ,nhances ba&ance
K Improves concentration
9erba& 'ues
K Coot don through the &eft foot!
K Dift the right &eg and cross it over the &eft thigh!
K Point the right toes and try to hoo( the top of the right foot around to the &eft ca&f!
K -in( into the ba&ancing &eg!
K 3eep the &eft hip moving forard so the hips stay s%uared!
K -tretch your arms straight forard, para&&e& to the f&oor!
K Ma(e a big O ith the arms, crossing the &eft arm over top the right! Dift the pa&ms and
bring them bac( toards your face! 5he pa&ms face one another!
K -%uee6e your arms together!
#d.ustments
&#
K You ta(e a chair &i(e stance and a&&o student to ;rest< on your thighs!
K He&p to a&ign the pe&vis forard!
9ariations
K Dean the torso more forard, pressing the forearms into the thigh of the top &eg!
K Practice a deeper chair &i(e position ith the ba&ancing &eg!
Modifications
K 'ross the top &eg, but instead of hoo(ing to the &eft ca&f, &eave the big toe on the f&oor to the
outside of the &eft an(&e!
K Ese a a&& or chair for support!
K If the student is unab&e to rap the arms have them bring their hands to prayer and press the
forearms together!
))! 9irabhadrasana III
IveerFahFbahF2C#H-Fanna"
/enefits
K -trengthens the bac(, shou&ders, &egs and an(&es
K 5ones the abdomen
K -tretches the hamstring
K /ui&ds stamina and endurance
9erba& 'ues
K Brom 5adasana (Mountain" bring the hands to prayer!
K 1round don through the &eft foot!
K /ring the right (nee toards your chest
K Hinge forard at your hips and e$tend your right &eg straight bac( behind you!
K ,$tend your arms straight forard and turn your ga6e don!
K 5he arms, torso and bac( &eg or( toards becoming para&&e& to the f&oor!
#d.ustments
K -tanding in front of your student, ta(e ho&d of their rists and guide them into p&ace! Have
them press their pa&ms into yours as they find their ba&ance!
K -tand at the ba&ancing &eg and a&ign/support the pe&vis!
9ariations
K 5he arms can be p&aced in a variety of p&aces,Nprayer, to the sides, straight ahead, bac( by
the sides, or fingers inter&aced behind the bac(!
Modifications
K Ese a a&& to press the bac( foot into or ma(e contact ith the fingertips!
K Ese a chair to rest the hands on!
K Ese b&oc(s under the shou&ders to support the hands!
&$
)G! #rdha 'handrasana Ha&f Moon
I#CFduh chuhnF2C##HFsuhFnuhJ
/enefits
K -trengthens the ba&ancing &eg
K =pens the shou&ders, chest, and hips
K ,nhances ba&ance
K /ui&ds concentration
9erba& 'ues
K /end the &eft (nee and e$tend your upper body over the &eft &eg!
K P&ace the &eft hand of the f&oor in front of your &eft foot! 3eep the &eft (nee a&igned ith &eft
toes! -traighten the &eft &eg!
K /ring your right hand to your hip and ro&& the right hip open! B&e$ the right foot!
K Co&& the stomach, chest and shou&ders up toards the s(y!
K ,$tend the right arm straight up to the s(y!
K -teady the breath! -teady the ba&ance!
K Dift your ga6e up to the right hand!
#d.ustments
K -tand behind the student, using your body to support theirs! Ese your right hand to ro&&
their right hip open and your &eft hand to open their chest up! You cou&d a&so raise or &oer
the top &eg so it4s para&&e& to the f&oor!
9ariations
K Difting the top &eg higher than hip height
K /ending the top &eg bac( toards the bum and binding ith the top arm!
Modifications
K Ese a b&oc( under the bottom hand
K Ese a a&& for support
K Deave the hand on the f&oor or hip
K 3eep the ba&ancing &eg bent
&%
)7! Ettanasana -tanding Borard /end
IootFtaahnF##HFsuhFnuhJ
/enefits:
K -tretches the hamstrings and bac(
K 'a&ms the mind
K -timu&ates the digestive system
9erba& 'ues:
K Brom 5adasana M Hands in prayer
K Inha&e and &engthen through the spine
K ,$ha&e and fo&d forard from the hips
K P&ace the hands on the shins, an(&es, b&oc(s, or the f&oor!
K 3eep pressing don trough the feet and &engthening through the spine!
K ,ngage the front of the thighs (%uads"!
K Imagine reaching your chin toards your shins! /reathe deep&y!
K Inha&e and rise to standing!
#d.ustments:
K Esing your hands, guide the student4s hips so they are a&igned over the an(&es!
K 1ent&y &ift the shou&ders aay from the ears!
K P&ace one hand on the &o bac( and the other ha&fay don the bac(! 1ent&y press into the
mid bac(!
2'
9ariations:
K #rms behind the bac( ith fingers inter&aced!
K Beet can be together or hip distance ide!
Modifications:
K Ese a chair, b&oc(s for an assist!
K /end the (nees!
K Peop&e ith &o bac( pain need to be mindfu& here, as ith most forard fo&ds!
Have them e$p&ore different p&aces for the hands to see here they fee& most comfortab&e!
K Cec&ine hand to big toe pose
)>! Parsvottanasana Intense -ide 'hest -tretch
IpaarshFvohtFtaahnF#HHFsuhFnuhJ
/enefits:
K -tretches the hamstring!
K =pens the chest!
K Promotes ba&ance and stabi&ity
K -trengthens the bac(
9erba& 'ues:
K Brom 5adasana
K -tep the &eft foot bac( about three feet!
Cotate the bac( foot around as much as you
need to s%uare the hips forard!
K Inha&e and reach the arms overhead!
K ,$ha&e the hands behind the bac( to reverse prayer, or ta(e ho&d of rists or opposite
e&bos!
K Inha&e, ro&& the shou&ders bac(, and &ift the ga6e!
K ,$ha&e and fo&d forard over the right &eg!
K 3eep pressing the feet even&y into the f&oor and breathing deep&y!
K 5ry to (eep the hips even and the ribcage s%uared to the f&oor!
K Dengthen the cron of the head toards the f&oor!
K 3eep draing the shou&ders bac( and don!
K Press don firm&y through the feet, inha&e and rise bac( to standing!
#d.ustments:
K Ese your hands and guide the hips to s%uare up! 5ypica&&y the hip of the front &eg i&& be
more forard, so &engthen the right hip bac(!
K #ssist in a&igning the nec( to neutra&!
K 1ent&y dra the shou&ders don the bac(!
2&
9ariations:
K # variety of p&aces for the hands: behind the bac( in prayer, on the f&oor, moving bac(
toards the feet, fingers inter&aced behind the bac(!
Modifications:
K Many peop&e can4t do reverse prayer safe&y so give a&ternatives ith the p&acement of
hands!
K Have a sma&& bend in the front &eg for tight hamstrings!
K You cou&d use a chair for tight hamstrings or pain in the &o bac(!
K Practice the pose ith the torso para&&e& to the f&oor!
)?! /a&asana 'hi&d4s Pose
IbahFD#HFsuhFnuhJ
/enefits:
K 'a&ms the mind
K 1ent&y stretches the hips, (nees and an(&es
K Cestores energy
9erba& 'ues:
K Brom 2onard Bacing 2og
K ,$ha&e and drop to the (nees!
K Inha&e, bring the (nees and feet together and sit bac( on the feet!
K ,$ha&e and fo&d forard re&easing the torso over top the &egs! Cest the forehead
and arms on the f&oor!
K /reathe deep&y and re&a$!
#d.ustments:
K 1ent&y pressing the sacrum don!
K 1ent&y pressing don a&ong the bac( (on the sides of the spine"!
9ariations:
K 3nees can be together or apart!
K Hands can be forard or bac( by the hips!
Modifications:
K If someone has (nee pain have p&ace b&an(ets under their bum and over the an(&es
or have them on &ie on their bac( ith the (nees pu&&ed into the chest!
K Ese b&an(ets and b&oc(s to e&evate the torso higher!
K P&ace a b&an(et or b&oc( under the forehead if
22
)@! 2andasana -taff Pose
IduhndF##HFsuhFnuhJ
/enefits:
K -trengthens the bac(, abdomina&s, and thighs!
K He&ps bui&d postura& aareness!
K Promotes hamstring f&e$ibi&ity!
9erba& 'ues:
K -itting of the f&oor, stretch your &egs straight out in front of you! If you need to, reach bac(
and ro&& the f&esh aay so your sitting bones are rooted and &eve& on the f&oor!
K P&ace your hands on the f&oor direct&y underneath your shou&ders ith the fingers pointing
toards the toes!
K -it ta&& and imagine that you are sitting bac( against a a&&! 5he ears are a&igned over the
shou&ders and the shou&ders over the hips!
K 3eep the &egs active and the (nees and toes pointing up toards the cei&ing!
K 2rop the chin don toards the chest and breathe deep&y!
#d.ustments:
K 1ent&y brush the student4s feet to remind them to (eep the feet f&e$ed!
K If the student4s bac( is roundingNstand behind the student ith the side of your &eg
pressing gent&y into their bac(! 5a(e your hands and ho&d the front of their shou&ders! #t the
same time, gent&y press into their bac( and ro&& their shou&ders bac( encouraging more &ength
through the spine!
9ariations:
K Have the student actua&&y sit bac( against a a&&!
Modifications:
K -itting on a b&an(et for more comfort
K Putting a sma&& bend in the (nees if the hamstrings are tight!
K Degs up the a&&!
)A! Paschimottanasana -eated Borard Bo&d
23
IpahshFcheeFmohtFtuhnF##HFsuhFnuhJ
5his pose can be taught in an active ay (ith a &engthened bac(" or passive ay (ith a
rounded bac("!
/enefits:
K 'a&ms and soothes the mind
K -timu&ates the circu&ation of the &iver, (idneys, ovaries and uterus
K Improves digestions
9erba& 'ues:
K Brom 2andasana
K Inha&e and reach the arms overhead &engthening the spine
K ,$ha&e, hinge forard from the hips and fo&d forard!
K Inha&e and &engthen the spine, maintain this &ength and fo&d forard ith an e$ha&e!
/reathe deep&y!
K Inha&e and a&( the hands bac(, re&easing the pose!
#d.ustments:
K If the bac( and shou&ders are rounding, (nee& behind the student and use your hands to ro&&
the shou&ders open!
9ariations:
K Ceach the hands in front of the feet, ta(e one hand and grip the other rist!
K P&ace a b&oc( in front of the feet instructing the student to ho&d the outside of the b&oc(!
Modifications:
K Ese b&an(et(s", b&oc((s" or a bo&ster to e&evate the pe&vis!
K Lrap a strap around the feet for tight hamstrings!
K -it at the edge of a chair and practice ith a strap!
K Degs up the a&&!
)+! Head to 3nee 0anu
-irsasana
I0##HFnoo sheerF-H##HsuhF
2
nuhJ!
/enefits:
K -tretches the hamstring of the
straight &eg
K -trengthens and stretches the spine
K 'a&ms and soothes the mind
9erba& 'ues:
K Brom -taff Pose
K /end the right &eg bac( pressing the foot into the inner &eft thigh!
K 3eep the &eft &eg active by pressing the &eg into the f&oor! 5he (nee points up and
the toes are f&e$ed!
K Inha&e and stretch your arms overhead, &engthening the spine! #&ign the torso
over the &eft &eg!
K ,$ha&e and fo&d over top the &eft &eg!
K Inha&e and &engthen the spine as much as possib&e!
K ,$ha&e and fo&d forard once more! P&ace your hands on the f&oor or your feet!
K 1o on&y as far as you can ithout rounding the spine!
#d.ustments:
K 3nee& behind the student and a&ign the ribcage over the e$tended &eg!
K 3nee& behind the student, using your hands gent&y press the &o bac( forard and
up creating more &ength in the spine!
9ariations:
K If the student has enough f&e$ibi&ity they can reach forard for a b&oc( or one hand to ho&d
the opposite rist!
K Cevo&ved head to (nee pose!
Modifications:
K -ome students may need to sit on a b&an(et or b&oc(!
K If the student fee&s strain under the bent &eg, support it ith a b&an(et or b&oc(!
K Ese a strap for tight hamstrings, rapping the strap around the outstretched foot!
K Ese a chair to stay more upright and rest the arms on!
)*! Epavishta 3onasana -eated -tradd&e
IooFpuhF9I-HFtuhF(ohnF##HFsuhFnuhJ
2!
/enefits:
K =pens the hips
K -tretches the groins and hamstrings
9erba& 'ues:
Brom 2andasana
K 5a(e your &egs as far apart as you can! 5he (nees and toes point up toards the cei&ing!
K 5a(e your hands behind you! Press your fingertips into the f&oor a&&oing the pe&vis to ro&&
forard!
K Inha&e and reach your arms overhead, &engthening the spine!
K ,$ha&e and fo&d forard!
K Ceach out through the hee&s and press through the ba&&s of the feet!
K Ese your inha&ations to &engthen the spine and the e$ha&ations to fo&d forard more deep&y!
K Inha&e and re&ease the posture!
#d.ustments:
K If the toes are ro&&ing inard, (nee& behind the student, ta(e your hands and ro&&
the student4s thighs bac(!
9ariations:
K Ho&d the big toes ith the peace fingers and thumbs!
K #dd a tist and forard fo&d over each &eg (a&(ing the hands and torso over the right &eg
and fo&ding forard"!
K Cevo&ved seated stradd&e
Modifications:
K -it on a b&an(et to e&evate the pe&vis!
K Practice ith &egs up the a&&!
K Practice rec&ined (sputa" or happy baby!
G8! Marichyasana ) 5he -age Marichi Pose
2"
ImarF,,FcheeFY#HHFsuhFnuhJ
/enefits:
K Massages the interna& organs
K -tretches the shou&ders
K -trengthens the hip and shou&der .oints!
9erba& 'ues:
K Brom 2andasana
K /end the right &eg bac( toards your chest p&acing the so&e of the foot on the f&oor!
/ring the right hee& c&ose to the bottom
Inha&e and bring the right arm inside the right &eg!
K ,$ha&e and bend the right arm around the &eg! 5he right shou&der is reaching beyond the
right shin!
K /ring your &eft arm behind your bac( ith the pa&m rotated out: reach for your right hand
or right rist!
K Inha&e and &engthen the spine!
K ,$ha&e and fo&d forard over the &eft &eg! /reathe deep&y
K Inha&e bac( up right, e$ha&e and re&ease your hands!
#d.ustments:
K If the e$tended &eg is ro&&ing out, gent&y brush the student &eg or foot reminding them to
(eep the (nees and toes pointing up!
K If the student4s hands are a&most touching ta(e ho&d the rists and gent&y bring them
toards each other on an e$ha&ation! /e very mindfu& of peop&e4s shou&ders here!
9ariations:
K Brom a forard fo&d, (eep the bindNinha&e bac( upright and gent&y &ean bac( &ifting the
right foot aay from the f&oor!
Modifications:
K Ese a strap if the student cannot bind the hands!
K If the hip of the bent &eg &ifts, use a b&an(et underneath the opposite hip!
G)! Marichyasana III Marichi4s Pose
2#
ImarF,,FcheeFY#HHFsuhFnuhJ
/enefits:
K Massages abdomina& organs
K #&igns the spine
K 'an re&ieve mi&d bac(ache
9erba& 'ues:
K Brom 2andasanaN!
K /end the right (nee and p&ace the foot on the f&oor, p&acing the hee& c&ose to the right sitting
bone!
K Inha&e and stretch the &eft arm overhead
K ,$ha&e and tist to the right, p&acing the &eft e&bo to the outside of the right &eg!
K P&ace your right fingertips .ust behind you for support!
K 5urn your ga6e in the direction of the right shou&der!
K Ese your inha&ations to &engthen the spine, and e$ha&ations to tist!
K 3eep your straight &eg active and the foot f&e$ed!
K 'ontinue to focus on your breath!
#d.ustments:
K Ese your &eft hand to press into the midd&e spine (&engthen the spine up" and p&ace your
right hand a&ong the de&toid and assist them ith tisting! 'oordinate ith the breath and
tist ith the e$ha&ation!
9ariations:
K 5a(e a bind ith the hands by reaching the &eft arm to the inside of the right &eg (hoo(ing
the right shin in the croo( of the &eft e&bo" and the right arm around the bac(!
Modifications:
K Hoo( the &eft e&bo around the right (nee (instead of moving it beyond the right (nee"!
K If peop&e have tight hips or hamstrings a b&an(et under the hips can he&p them a&ign
themse&ves more easi&y!
K Practice a tist in a chair!
K Practice a supine tist!
GG! #rdha Matsyendrasana Ha&f Dord of the Bishes
2$
IareFdahFmahtFseeFenFdrahFsuhFnuhJ
/enefits:
K Massages the interna& organs
K -tretches the shou&ders, bac( and hips
K ,nergi6es the spine
9erba& 'ues:
K Brom 2andasana
K /end your (nees and p&ace the feet on the f&oor!
-&ide the &eft foot under the right &eg to the outside of the hip, p&acing the &eft &eg on the &eft
foot under the right &eg to the outside of the hip, p&acing the &eft &eg on the f&oor! -tep the
right foot over the &eft &eg and p&ace it to the outside of the &eft hip!
K Inha&e and reach the &eft arm overhead, e$ha&e and tist to the right! Press the &eft e&bo
into the outside of the right &eg!
K P&ace your right fingertips behind you for support!
K 5urn your ga6e in the direction of your tist!
K 5ry to resist concentrating your tist in your &o bac(, focusing more on the mid to upper
bac(!
K Ese the inha&ations to &ift trough the spine and sternum and the e$ha&ations to tist a bit
more!
K /reathe even&y and deep&y!
#d.ustments:
K Ese your &eft hand to press into the midd&e spine (&engthen the spine up" and p&ace your
right hand a&ong the de&toid and assist them ith tisting! 'oordinate ith the breath and
tist ith the e$ha&ation!
9ariations:
K -omeone ith rea&&y f&e$ib&e shou&ders and bac( cou&d ta(e the hands to bind!
5he &eft arm ou&d rap around the outer right &eg and the right arm reaches around the
bac(!
Modifications:
K If peop&e have tight hips or hamstrings a b&an(et under the hips can he&p them a&ign
themse&ves more easi&y!
K -ome peop&e may not be ab&e to bend both &egs and tist so you cou&d or( the right foot
to the outer &eft &eg and tist from here!
K Modify ho far you cross the top foot over!
2%
K Practice a tist in a chair!
K Practice a supine tist!
G7! 0athara Parivartanasana -upine 5ist
I.uhtFH#CFuh parFeeF9#CFtuhnF##HFsuhFnuhJ
/enefits:
K 1ent&y stretches the spine
K 'oo&s and re&a$es the body
K =pen the chest and shou&ders
K Esed &ots at the end of c&ass before
-avasana
9erba& 'ues:
K Brom &ying on your bac(N
K Inha&e and bring the (nees to your chest
K 5a(e your arms straight out to the side at shou&der height!
K ,$ha&e and drop the (nees and feet to the right!
K 5urn your ga6e to the &eft!
K /reathe deep&y and even&y!
#d.ustments:
K 1ent&y press the outside &eft (nee
9ariations:
K -traighten the &egs!
K 'ross the top &eg over the bottom &eg
K 5he c&oser the (nees are to the shou&ders the deeper the stretch i&& be!
Modifications:
K Ese b&an(ets (or b&oc(s" underneath the (nees if the don4t touch the f&oor, or have them
e$tend the (nees further don!
G>! Ma&asana Yogic -%uat
3'
Imaah&F##HFsuhFnuhJ
/enefits:
K -tretches the hips and opens the pe&vis
K -tretches the musc&es of the bac(
K /ui&ds strength in the feet and an(&es
K /ui&ds focus and concentration
K Massages intenrna& organs
1ood to transition from standing to seated in vinyasa practice
9erba& 'ues:
K Brom 5adasana bring hands to prayer
K -tep your feet hip idth apart! 5he toes can be rotated s&ight&y out!
K Inha&e and fee& the cron of your head &engthening toard the cei&ing
K ,$ha&e, sin( into your (nees and &oer your hips straight don toards the f&oor
K Doer to a p&ace here you are comfortab&y cha&&enged and breathe deep&y
K Press your arms into your (nees and press your (nees into your arms ith e%ua& traction!
K 5o e$it come to standing or &oer your bum s&o&y to the f&oor!
#d.ustments:
K If a student had a hard time ba&ancing here you can stand in front of them and in a s%uat
&i(e position and support their arms!
9ariations:
K Have feet c&oser together and ba&ance on your tiptoes!
K ,$tend the arms forard and drop the head toards the f&oor!
Modifications:
K P&ace a b&an(et underneath the hee&s if they &ift off the f&oor! 5his may be due to tight ca&f
musc&es or compression!
K Peop&e ith (nee pain shou&d on&y come into a partia& s%uat!
K Practice against a a&&
G?! /addha 3onasana /ound #ng&e Pose
3&
IbaahFdhu (ohnF##HFsuhFnuhJ
/enefits:
K -tretches the hips and inner thighs
K 'an re&ieve discomfort from menstruating
K 'an re&ieve pain from sciatica
9erba& 'ues:
K Brom 2andasana
/end the &egs and bring the so&es of the feet together, re&easing the (nees toard the f&oor!
K 5a(e the hands to ho&d the an(&es or feet!
K Inha&e and &engthen through the torso
K ,$ha&e and fo&d forard! 'an be taught active or passive! If you4re teaching it active&y have
them inha&e and reach the head beyond the feet to &engthen the spine! Maintaining the &ength
e$ha&e and fo&d forard! If you4re teaching it passive&y have them drop the head and round
the shou&ders!
K /reathe deep&y
#d.ustments:
K 3nee& behind the student: use your hands to press into the thighs to gent&y rotate the &egs
e$terna&&y!
K 3nee& behind the student: use your (nees to assist the pe&vis to ro&& forard!
9ariations:
K Instead of ho&ding the feet you cou&d move the arms and hands forard to the f&oor!
Modifications:
K Ese b&oc(s underneath the (nees for support! Not having the (nees supported cou&d be
painfu& for those ith (nee or hip in.uries!
K -it on a b&an(et if the &o bac( rounds!
K -upine (supported" bound ang&e!
K Ese a strap to rap around the bac( and feet!
G@! ,(a Pada 3apotasana =ne Degged Pigeon
32
Ie(ah pahFduh (uhFpohtF##HFsuhFnuhJ
/enefits:
K =pens the hips and chest
K Bu&& variation strengthens the bac( and
abdomina& musc&es
K -tabi&i6es the hips
K 1ood for digestion and e&imination
9erba& 'ues:
K Brom 2onard Bacing 2og
K /ring your right &eg forard and p&ace the (nee to the outside of the right rist!
Doer the outside of the &eg to the f&oor, a&&oing the hips to re&ease toards the f&oor!
K Bu&&y e$tend the &eft &eg straight bac( and s%uare the hips forard!
K Inha&e and &engthen from the &o bac(, e$ha&e and a&( the hands forard to come into a
resting pigeon!
K Cest on the e&bos or e$tend the arms fu&&y forard!
K /reathe deep&y! 5ry to (eep your eight ba&anced on both sides of the &egs!
K Inha&e and a&( the hands bac(, cur& the &eft toes under and e$ha&e bac( to donard
facing dog!
#d.ustments:
K If the hips aren4t &eve&, use your hands to guide them to a &eve& p&ace! Esua&&y peop&e i&&
ro&& over to the side of the front &eg! If their hips are tight, this i&& add more strain to the
(nee!
9ariations:
K Lor( toards the fu&& posture by &ifting the bac( &eg and ta(ing one or to hands to the
bac( foot! In either p&ace open through the chest and shou&ders!
K #dd a tist to the right (or the front &eg" by p&acing the hands in prayer to the outside of the
front (nee! =r a&( the &eft hand over to the right, reach the right arm around the bac( to
bind ith the right big toe!
Modifications:
K If the hip of the bent &eg doesn4t rest on the f&oor then p&ace a b&an(et under the hip to
re&ieve pressure through the hip and (nee!
K Practice an(&e to (nee seated, prone, or in a chair!
33
GA! 1omu(hasana 'o Bace Pose
IgoFmoo(F#HHFsuhFnuhJ
/enefits:
K -tretches the hips and shou&ders
K =pens the chest
K 'an re&ieve pain from sciatica
9erba& 'ues:
K Brom 2andasana
K /end the &egs and p&ace the so&es of the feet on the f&oor
K -&ide the &eft &eg under the right and re&ease the (nee and &eg to the f&oor! 5he &eft foot i&&
be outside of the right hip!
K 'ross the right &eg over the &eft and re&ease the right foot to the outside of the &eft hip!
K Lor( to stac( the (nees!
Inha&e and e$tend the &eft arm overhead! ,$ha&e and ta(e the &eft hand to the bac( of the
nec(!
K Inha&e and reach the right arm out to the side! ,$ha&e, bend at the e&bo reach the arm
behind you and a&( it up the bac( toards the &eft hand!
K Inha&e, &ift your chest and open through the shou&ders!
K ,$ha&e and drop the shou&ders from your ears! /reathe deep&y!
#d.ustments:
K If the bac( is rounding, (nee& behind them and gent&y press the ribcage forard
and up!
K If the e&bos are ider than shou&der distance, gent&y press the arms c&oser to the students
head!
9ariations:
K 5he pose can be separated for a shou&der or a hip stretch and/or combined ith other
positions!
K You can add a forard fo&d!
Modifications:
K Ese a strap if they can4t reach hands or .ust have the hands on the bac( ithout
binding!
K If the hips aren4t &eve& you cou&d p&ace a b&an(et under the side of the &oer hip
(the side that4s on the f&oor"!
K Practice the &egs and the shou&ders separate&y!
3
G+! Padmasana Dotus Pose
IpuhdFM##HFsuhFnuhJ
/enefits:
K =pens the hips, (nees and an(&es
K /ui&d concentration and focus
K Promotes sti&&ness and re&a$ation
K /oosts energy
K 1ood for meditation
9erba& 'ues:
K 5his is an advanced pose and there are many different phases, or p&aces for students to be in
the pose! Le4&& discuss these!
K Brom -u(hasana
K 'rad&e the right &oer &eg ith the right hand under the ca&f and the &eft hand under the foot
ith the pa&m of the hand crad&ing the foot! 2ra the &eg into the groin and p&ace the foot in
front of the groin! Cepeat the process ith the other &eg!
5his is the most supportive ay for the (nee in moving into the pose! !
K 5o e$it the pose gent&y &ean into the &eg that is on top, &ift and crad&e in a simi&ar fashion to
s&ide it to the f&oor!
K #&ternate hich &eg you use on top to (eep the hips ba&anced!
#d.ustments:
K Cemind your students of ho cha&&enging this pose is and to sit in a p&ace that4s most
comfortab&e! Not every day is a day for fu&& or even ha&f &otus!
9ariations:
Modifications:
K -it in su(hasana, or ha&f &otus
K -itting on a b&an(et can he&p for tight hips or if the &o bac( in rounding!
K Ese b&oc(s underneath the (nee(s" if they are fee&ing pain/strain in the (nee .oint!
K Practice ha&f &otus seated in a chair!
K Happy baby
G*! /hu.angasana 'obra
3!
IbhooF.uhnF1##HFsuhFnuhJ
/enefits:
K -tretches the abdomen in deeper versions
K ,&evates mood
K Promotes scapu&ar stabi&ity and strength
9erba& 'ues:
K Brom prone position
K /ring your hands under the shou&ders and press your arms into your sides!
K Cest the tops of your feet on the f&oor and &engthen through the &egs!
K Inha&e to &ift the chest and head aay from the f&oor, e$ha&e and dra your shou&ders don
your bac(!
K 5o &engthen the spine, press the tai&bone toards your feet!
K If you ant to go deeper, inha&e and &ift your chest and head higher aay from the f&oor
using the musc&es of the arms!
K Bee& the shou&der b&ades moving don the bac( and pressing toards one another as the
chest moves forard!
K 3eep your hips grounded and continue to breathe deep&y!
#d.ustments:
K -%uat behind the student, p&ace your hands on the front of their shou&ders and gent&y pu&&
bac( encouraging the chest to open and torso to s&ight&y &ift!
K If the e&bos are sp&aying out gent&y press them in ith your hands!
9ariations:
K You can teach as a baby cobra, or regu&ar cobra! In baby cobra they are using the bac(
musc&es to support themse&ves! In regu&ar cobra they can use the arms to support themse&ves
in &ifting higher! In both variations the hips stay grounded!
Modifications:
K -phin$ pose
K -upine heart opener ith b&an(ets
3"
78! Estrasana 'ame&
=oshF5C##FshFnuhJ
/enefits:
K =pens the front body, especia&&y the shou&ders and chest
K Dengthens the hip f&e$ors
K Increases energy
9erba& 'ues:
K Brom a (nee&ing position
K P&ace your hands on your sacrum and cur& the toes to &ift the hee&s (nice option for
nebies"!
K Inha&e and e$tend your spine and chest up toards the cei&ing!
K ,$ha&e and ta(e your hands bac( one at a time to the hee&s!
K Ce&a$ your nec( and a&&o your head to re&ease bac(
K 'ontinue to press the pe&vis forard and &ift the chest up toards the cei&ing!
K /reathe deep&y!
K 5o e$it, p&ace the hands bac( on the sacrum, stabi&i6e through the core, &ift the chest and
s&o&y bring the head bac( up!
#d.ustments:
K If the hips are fa&&ing bac( toards the feet instead of being a&igned over the (nees use a
strap and p&ace it around the &oer ribs! -tand in a &unge &i(e position and gent&y pu&& the
student forard!
K -upport the students head hen they drop it bac( ith your hands!
9ariations:
K 2eepen the pose by pressing the feet, ca&ves, and (nees together
Modifications:
K Instead of ta(ing the hands bac( to the feet, (eep the hands on the sacrum!
K P&ace b&oc(s bac( by the hee&s on their highest side and ta(e the hands there!
K Practice ith the thighs pressing against a a&&!
K Practice ith a b&an(et under the (nees!
7G! 2hanurasana /o
3#
IdhuhFnoorF##HFsuhFnuhJ
/enefits:
K -tretches the front body
K -trengthens the bac( body
K =pens the chest, shou&ders, and throat
K ,&evates mood
K Interna& organ massage
9erba& 'ues:
K Brom prone position
K /end the &egs and reach the feet toards the bum!
K Ceach the arms bac( and ta(e ho&d of the outside of the feet or an(&es! Press your (nees and
&egs toards one another!
K Inha&e and &ift the chest and head off the f&oor
K ,$ha&e, &ift the thighs and press the feet toards the cei&ing!
K Inha&e and &engthen the cron of your head toards the cei&ing
K ,$ha&e, drop the shou&ders and press the chest forard!
K /reathe deep&y!
K ,$ha&e and re&ease bac( to the f&oor
#d.ustments:
K If the (nees are more than hip idth apart, gent&y press the (nees and &egs together!
K If a student has a difficu&t time &ifting the shou&ders, stand behind them (stradd&e" and p&ace
your hands on their shou&ders and gent&y &ift hi&e ro&&ing the shou&ders bac(!
Modifications:
K Have students practice ha&f bo by &ifting one &eg at a time!
K If a student can4t reach the feet, have them use a strap and rap it around the front of the
an(&es! 5hey4&& ho&d the strap and &ift up!
K Degs can be bent to *8 degree ang&e and hands can be pressing into the f&oor by the hips!
77! -etu /andhasana /ridge
3$
IseF5== buhnF2H##HFsuhFnuhJ
/enefits:
K =pens and e$pands the chest and shou&ders
K -tretches the torso
K 1ateay to shou&derstand
K -tretches the hip f&e$ors
K ,&evates mood
9erba& 'ues:
K Brom supine
/end the (nees and p&ace the so&es of the feet on the f&oor! Hee&s are in &ine ith
the sits bones and feet are hip distance ide!
K P&ace your arms a&ong the sides ith the pa&ms pressing don!
K Inha&e and &ift the hips aay from the f&oor! 'ontinue to &ift the hips and
abdomen toards the s(y!
K ,$ha&e, a&( the shou&ders under the bac( and inter&ace the fingers under your
bac(,
K Inha&e to continue &ifting the hips, nave& and chest!
K ,$ha&e and press through the feet and arms!
K /reathe deep&y!
K Ce&ease the fingers, e$ha&e and s&o&y ro&& don!
#d.ustments:
K If the (nees are ro&&ing out gent&y press them in!
K -tradd&e the person4s (nees in a standing s%uat position! P&ace your hands under
the sacrum area! Dean bac( and pu&& their hips up and bac(!
9ariations:
K Dift one &eg at a time!
K Ese the arms to support the &o bac(
K Ceach hands for the an(&es
Modifications:
K Ese a b&oc( under the sacrum for peop&e too ea( to support themse&ves or to
practice as a restorative!
K P&ace a b&an(et under the shou&ders!
K Ese a strap around the upper (nees!
3%
7>! Erdhva 2hanurasana Lhee&
IoohrFdhuhFvuh duhFnoorF##HFsuhFnuhJ
/enefits:
K -trengthens the shou&ders, arms, rists, &egs and spine
K =pens the ho&e front body, especia&&y the abdomen, chest and shou&ders
K Increases energy
9erba& 'ues:
K Brom supine
K /end the (nees and p&ace the so&es of the feet on the f&oor, hip distance ide!
/end the arms and p&ace the pa&ms of your hands on the f&oor by your shou&ders ith the
fingers pointing toards the toes!
K Inha&e, &ifting the hips as if you are moving into bridge and p&ace the cron of your head on
the f&oor!
K ,$ha&e, press your hands and feet donN &ift your head and torso off the f&oor!
K /reathe deep&y
K Inha&e and fee& the heart opening and e$panding! 3eep the shou&der b&ades stabi&i6ed on the
bac(!
K ,$ha&e, press the hands don and straighten the arms!
K 5o re&ease, s&o&y bring the chin toards the chest and re&ease the bac( to the f&oor!
#d.ustments:
K If a student has a hard time &ifting up, stand behind them and a&&o them to ta(e ho&d of
your an(&es! -upport them around the shou&der b&ades and assist them in &ifting up!
K You can a&so use a strap around the sacrum to gent&y &ift the hips up! -tand in a &unge &i(e
position ith one &eg in beteen theirs! Ho&ding the strap, gent&y &ean bac( as you &ift the
hips up
K 1ent&y press the (nees toards one another!
9ariations:
K Dift one &eg at a time
Modifications:
K Ese a b&oc( under the hands to e$perience more of a bac(bend (this can he&p someone ith
prob&ems ith their rist, or tightness around armpits"!
K Ese a e$ercise ba&& and have your student &ay over the ba&& to fee& more supported but sti&&
get many of the benefits of the pose!
'
7?! Matsyasana Bish
ImuhtFseeFY#HHFsuhFnuhJ
/enefits:
K =pens the ribcage and chest
K -trengthens the nec(
9erba& 'ues:
K Brom supine position don!
K Inha&e and &ift your chest and shou&ders off the f&oor, supporting yourse&f ith your arms!
K ,$ha&e, arch the head bac( and re&ease the cron of your head on the f&oor!
K 3eep the &egs active and the toes pointed!
K 'ontinue to &ift and e$pand through the chest!
K 5here is minima& eight on the head and much of the spina& musc&es are doing the or(!
K Inha&e, &ift your head up bringing the chin toards the chest!
K ,$ha&e and re&ease don to the f&oor!
#d.ustments:
9ariations:
K Instead of having the hands under the bum, .ust rest them a&ongside the body (the arms are
sti&& bent though"! #fter &ifting up and dropping the head bac( you can bring the hands to
&
prayer or for more of a cha&&enge &ift the &egs and the arms!
Modifications:
K 5he version I teach is pretty much a modification for the fu&& pose!
K You can use b&an(ets or a bo&ster underneath the shou&ders to re&ieve the bac( and use &ess
effort!
7@! 'haturanga 2andasana Bour Dimbed -taff Pose
IchuhFtourFCEHNFguh duhnF2##HFsuhFnuhJ
/enefits:
K -trengthens the arms, shou&ders, and rists
K Promotes scapu&ar stabi&i6ation
K -trengthens the abdomina& musc&es
K /ui&ds confidence and energy
9erba& 'ues:
Brom P&an( (utthita chaturanga dandasana M -hou&ders a&igned over the e&bos"
K ,$ha&e, bend at your e&bos and create a *8 degree ang&e ith the arms, the upper arms are
para&&e& to the f&oor! Hover a fe inches above the f&oor ith your body straight as a p&an( of
ood! 2rop to your (nees if you need to modify
K -%uee6e your e&bos into your ribs and dra your shou&ders aay from your ears!
K ,ither ro&& over your toes to Ep 2og, or re&ease don and press into 'obra!
#d.ustments:
2
K #&ign the student4s hips in re&ation to shou&ders and (nees!
K 1ent&y press the e&bos in toards the ribs!
K 2ra the shou&ders aay from the ears!
9ariations:
K In p&an(, &ift the &egs (one at a time" hip height
K 2rop the head and bring (nee toards the nose!
K Ce&ease to the e&bos and practice forearm p&an(
Modifications:
K 2rop to the (nees and &oer
K Practice at a a&&
K P&ace a b&oc( under the pe&vis and practice &oering to this para&&e& position!
7A! /a(asana 'ro or 'rane
Ibuh(F##HFsuhFnuhJ
/enefits:
K -trengthens the arms and rists
K -trengthens the abdomina& musc&es
K -tretches the &o bac(
K /ui&ds confidence and energy
9erba& 'ues:
3
K Brom Ma&asana (s%uat"
K P&ace your hands on the f&oor shou&der idth apart and bend your e&bos
K Ma(e yourse&f compact and press your (nees into the top inner arms
Bi$ your ga6e in front of your hands
K Dean forard and &ift the right foot off the f&oor! /reathe deep&y!
K P&ace the right foot don and &ift the &eft foot! -&o&y &oer it bac( don!
K If you4re fee&ing comfortab&e &ift both feet! /reathe!
K Lor( to bring the big toes together and &ift your ga6e!
K 3eep your core (uddiyana bandha" engaged!
K ,$ha&e and s&o&y re&ease your feet bac( to the f&oor!
#d.ustments:
K -%uat in front of the student and support their shou&ders ith your hands! 5his i&& be
he&pfu& if they fear fa&&ing forard!
9ariations:
K -ide 'ro (parsva ba(asana"
Modifications:
K P&ace a b&oc((s" under the feet or forard under the forehead
K P&ace a b&an(et in front of the mat (for peop&e fearfu& of fa&&ing forard"
7+! 9irasana Hero
IveerF##HFsuhFnuhJ
/enefits:
K -tretches the an(&es, (nees and thighs
K 1ood spina& support for meditation
9erba& 'ues:
K Brom (nee&ing on (nees
K -eparate the feet a &itt&e more than pe&vis distance ide
K Ceach bac( and ro&& your ca&ves out
(this gives (nees a &itt&e more space to re&a$"
K -in( your bum to the f&oor!
K P&ace your hands on your (nees or fo&ded in your &ap
K 3eep the spine &ifted and the chest open!
K Pay c&ose attention to the sensations you are fee&ing! If you are fee&ing pain in or around
your (nees, &ift your bum and p&ace a b&an(et or b&oc( underneath for support!
K /reathe nice and deep!
K 5o e$it, press your hands into the f&oor and &ift the hips to tab&etop!
#d.ustments:
K If the student is rounding through the spine, (nee& behind them and press the (nees into the
bac( and ro&& the shou&ders bac(!
K Provide any e$tra support that may be needed
9ariations:
!
K La&( the hands bac( and rest in supta virasana!
K Ese arms for shou&der stretches (co face, eag&e arms, inter&ace fingers and stretch the
arms up, etc"
Modifications:
K P&ace a b&an(et under the an(&es for tight an(&es or foot pain
K P&ace a b&an(et or b&oc( under the bum for (nee prob&ems/pain!
K Pose can be modified for most by e&evating the sitting surface ith b&an(ets and b&oc(s!
7*! Navasana /oat
InaahF9##HFsuhFnuhJ
/enefits:
K -trengthens the abdomina& musc&es, hips, and thighs
9erba& 'ues:
K Brom 2andasana (staff pose"
K /end the &egs and p&ace the so&es of the feet on the f&oor
K Ese your hands to ho&d the bac(s of the &eg above the (nees!
K La&( the feet bac( hi&e you rec&ine the torso bac( to ba&ance on the sits bones!
K Dift the feet off the f&oor, creating a straight &ine from the (nees to the an(&es!
K 5o move further, continue to stretch the &egs up to about eye &eve&!
K 3eep the &o bac( &ifted and the chest open! 5he spine stays in neutra&!
K If you are fee&ing comfortab&e here, stretch your arms forard so they are para&&e&
#d.ustments:
K 3nee& behind the student and use your (nees to support their &o bac(! Ese your hands to
ro&& the shou&ders bac(!
K 3nee&s to the side and use one arm to support the &egs and the other arm to support the mid
bac(!
9ariations:
K 5a(e ho&d of the big toes and e$tend &egs up
K P&ace the hands in prayer and add a tist
K 5a(e the arms bac(, bend at the e&bos and p&ace hands on the bac( of the head
(&i(e a crunch &i(e position"!
Modifications:
K 3eep the &egs bent and use the hands to support the &egs
K =n&y &ift the feet a coup&e inches from the f&oor
K Practice core strengthening &ying on the bac(! /end the &egs *8 degrees, engage core, (eep
neutra& spine and &oer the feet forard one at a time!
"
>8! -a&amba -arvanghasana -hou&der -tand
IsahFD=MFbah sarFvanF1#HFsuhFnuhJ
/enefits
K -timu&ates the thyroid
K -tretches the shou&ders and nec(
K 'an re&ieve stress and mi&d depression
K Ceduces fatigue
K Improves digestion
K 5ones the abdomina& and &eg musc&es
9erba& 'ues:
K Brom supine
K /end your &egs and p&ace your hee&s c&ose to the sits bones!
K Press your arms into the f&oor and &ift your hips, draing the (nees toards the chest!
K 'ontinue to &ift the hips and bac( aay from the f&oor!
K Day the bac(s of your upper arms on your mat and p&ace your hands on your bac(,
K La&( your e&bos in so they are shou&der distance ide!
K 'ontinue to &ift the hips up, or(ing to bring your pe&vis over your shou&ders!
K Inha&e and s&o&y &ift your &egs up toards the cei&ing!
K Lhen the &egs are fu&&y e$tended, press through the ba&&s of the big toes!
K /reathe deep&y! 5ry to not co&&apse through the chest!
K 5o e$it, e$ha&e and s&o&y bend the &egs bringing the (nees bac( toards the chest and
s&o&y ro&& the spine bac( to the f&oor!
9ariations:
K Ceach your arms aay from the bac( to the sides of your body!
Modifications:
K Ese a a&& to support the &egs for ha&f shou&der stand!
K You can a&so p&ace the body in a banana shape position, if there is strain on the nec(!
K Practice ith a b&oc( under the sacrum for support
K /ridge pose
>)! Ha&asana P&o
#
Ihuh&F##HFsuhFnuhJ
/enefits:
K -tretches the bac( and shou&ders
K -timu&ates the thyroid g&and, abdomina& organs, and digestion
9erba& 'ues:
K Brom -hou&der -tand
K ,$ha&e and ta(e the &egs s&o&y toards the f&oor behind you! B&e$ your feet and re&ease
your toes to the f&oor
K Your feet may or may not touch the f&oor!
K 5ry to (eep the torso straight, hips above the shou&ders and your &egs fu&&y e$tended!
K Lith your arms on the f&oor, inter&ace your finger and a&( the shou&ders under to open
through the chest!
K /reathe deep&y and try to &ift the thighs aay from the f&oor!
K 5o e$it, re&ease your hands to the f&oor, bend your &egs and s&o&y ro&& your spine don the
f&oor! Ce&ease your &egs a&& the ay to the f&oor!
#d.ustments:
K -tand in a s%uatting position behind the person4s bac(! P&ace your fingers in the crease
made by their bent &egs! Dift the hips up and a&&o them to a&( their shou&ders under!
>@! -hirshasana Headstand
IsheerF-H##HFsuhFnuhJ
/enefits:
K Improves circu&ation
K Increases energy
$
K /ui&ds strength in the shou&ders, nec(, abdomina&s, and upper bac(!
9erba& 'ues:
K Brom tab&e top
K P&ace your forearms on the f&oor in front of your (nees! ,&bos are shou&der idth apart!
K Inter&ace your fingers, and separate the hee&s of the hands! P&ace the hands on the f&oor in
front of your (nees!
K /end forard and p&ace the cron of your head on the f&oor!
K 2ra your shou&ders aay from your ears, inviting the nec( to &engthen!
K 'ur& your toes and &ift your hips as you ou&d in don dog! Pause here and ta(e a coup&e
deep breaths! 'ontinue to &engthen a& the ay through the spine!
K /egin to a&( your feet toards your face, fee&ing the hips a&igning over your shou&ders!
K Lhen your hips are a&igned over your shou&ders, bend one &eg and bring the (nee toards
your chest! Bind your ba&ance and breathe!
K If you are comfortab&e bring the other (nee toards your chest!
K CeFestab&ish your ba&ance and ta(e severa& deep breaths!
K (#fter consistent practice" -&o&y begin to straighten both &egs!
K Imagine a&igning your body in an upside don 5adasana!
K Press firm&y through your e&bos!
K 5o e$it, s&o&y bring your &egs to the f&oor and rest in chi&d4s pose!
#d.ustments:
K Ma(e a fist and p&ace it beteen the student4s (nees! 'ue them to s%uee6e your fist! 5his
i&& he&p them to &engthen and be more active in the pose!
9ariations:
K Doer the &egs ha&fay (to a ;D< shape"
K =pen the &egs to ;9<
K P&ace &egs in &otus
Modifications:
K Practice ith a a&&
K Practice do&phin
>G! #dho Mu(ha 9r(sasana Hand -tand
IuhdFH=, mooF3EH vric(F-H##HFsuhFnuhJ
/enefits:
K -trengthens the shou&ders, arms, shou&ders, and rists
K Promotes scapu&ar stabi&i6ation
K =pens the chest and ribcage
%
K /ui&ds overa&& strength, ba&ance, energy and confidence!
9erba& 'ues:
K 'ome into 2on 2og ith your fingers about >F@ inches aay from the a&&!
K Your hands are shou&der idth apart and your arms are straight and strong!
K 2ra your shou&ders don your bac( and (eep the shou&ders broad!
K If you4re uneasy, you4re not a&one! 0ust breathe! 0
K /end the &eft &eg and bring the foot in a step c&oser! 5his &eg i&& be bent and the other i&&
be straight!
K 5a(e a fe practice hops! -eep the right &eg up toards the a&& and then &ift the &ift &eg
up! ,ach time you hop, e$ha&e deep&y!
K 3eep the core musc&es, arms and shou&ders strong!
K Hopping up and don may be it for today! 5his is a great p&ace to be! It bui&ds the re%uired
strength and stamina necessary for handstand!
K If you (ic( your &egs to the a&&! Imagine finding the a&ignment of 5adasana!
Ceach your tai&bone toards your hee&s, &engthen through your bac(, and bring your ga6e to
the center of the room!
K 5o e$it, ta(e the &egs don one at a time!
#d.ustments:
K P&ace fist beteen students thighs and have them s%uee6e!
9ariations:
K D Hand -tand
Modifications:
K Practice ;don(ey (ic(s< against the a&&!
K Practice basics of pose in mountain ith arms &ifted!
!'
Yoga Lectures
1 The &cience of Yoga
)!) Lhat is YogaP
# fashionP #n art of &ivingP Lhat is Yoga for youP FYoga is a &ife sty&e, a
!&
comp&ete method for se&fFrea&i6ation
Lhat are the aims of YogaP F it is a &imited aim of gaining .ust heath benefits and
e&iminating diseases, because there is definite&y an enormous fisca& benefit
performing asanas but more important and more usefu& are the menta& and the
spiritua& benefits!
5he Bina& #im of Yoga: to be aare, to be present, se&fFconscience and to
overcome the &imitations of the body! Yoga teaches that the goa& of every
individua& is to ta(e an inner .ourney, to the sou&! Yoga offers both the goa& and
the means to reach it! =n&y by a perfect harmony beteen body and sou& e can
reach en&ightment!
Mystica& and spiritua& e$perience but not an esoteric one: there shou&d be an inner
desire and i&&, a conscious decision and right intentions!
5he commercia&i6ation of Yoga in the estern societies F the e$amination of yoga
from your one prism
No Yoga is open to every one! /efore you had to be from a /rahman cast and
ma&e to be a&&oed to study yoga
Lhy to practice yogaP 5o reach, a&ign myse&f ith the divinity, ith the supreme
i&&!
Yoga ref&ects your persona&ity! It doesn4t cause spiritua& and re&igious conf&icts
and a&&os you .ust to be! /a&ance in yoga Fba&ance in rea& &ife! It is proven that it
produces endorphinFthe hormone of happiness!
5he teacher is the mirror of the student and vice versa!
)!G 5he ord Yoga
Yoga is ;to .oin<, connection
1. 5oo& avai&ab&e to obtain this goa&:
o /ody: perfect&y hea&thy
o Mind: tota&&y purified, is no contaminated ith thoughts
o Inte&&ect that is proper&y trained
Yoga practise he&ps in this evo&ution: it is a .ourney of evo&ution
2. Yoga practices can be used:
o 5o correct the disorders in the body
o 5o purify the mind
o 5o train the inte&&ect
3. Yoga is a science of Persona&ity deve&opment:
o Physica& condition
o Menta& contro&
o ,motiona& ba&ance
o Inte&&ectua& deve&opment
)!7! Beatured asanas
-urya Namas(ar
!2
-a&udo a& so&! It is a ritua&, a veneration of the divinity, &i(e the prostrations, it shou&d be done
)8+ times! It is not part of the Yoga practice! It is &i(e 7 in )! It is a prayer (=m ram namaha,
ect!": it4s a pranayama and inc&uyes )G asanas! Norma&&y it shou&d be performed by itse&f!
,ven of you don4t have time for yoga, do .ust suryanamas(ar!
)G postures, a perfect se%uence! # very s&o and contro&&ed movement! 5here are )G
separate asanas but performed ith the f&o! 5he duration shou&d be A min!
-urya Namas(ar Prayer:
,m #itraaya )amah
,m Ra-aye )amah
,m &ooryaya )amah
,m $haana-e )amah
,m .hagaaya )amah
,m Pooshne )amah
,m /iranya 0ar1haaya )amah
,m #areechaye )amah
,m Aadityaaya )amah
,m &a-itre )amah
,m Ar2aaya )amah
,m $haas2araya )amah
-havasana
,very asana invo&ves some or the other action! /ut the asana here you don4t do any action
is ca&&ed as -havasana! 5here are three important components of Human e$istence: these are
body organs, energy supp&y and menta& activity! In -havasana, one has to stop or reduce the
activity on a&& these three &eve&s! He has to stop or reduce his physica& activity, reduce the
energy re%uirement by reducing the strain and a&so reduce the menta& activities! -topping the
physica& activity is somehat easier but stopping the menta& activity is e$treme&y difficu&t!
$enefits of &ha-asana
-havasana is the #sana:
Lhich gives you the ma$imum rest!
Lhich gives rest to Cespiratory H 'ircu&atory system!
#s the activities of the musc&es are reduced, the supp&y of b&ood and o$ygen to them
eventua&&y reduces!
In short, because of the &ess fresh b&ood re%uirement, the participation of respiration
system a&so reduces comparative&y!
Natura&&y the activities of the respiratory system and b&ood circu&ation system are
very s&o and thus they get rest!
Lhich gives rest to Heart: Pumping of the heart a&so reduces and heart gets rest! In
genera& the activities of body are reduced!
Lhich gives rest to nervous system H /rain: 5he activities of nervous system are
a&so reduced! Hence the brain gets rest hen the body re&a$es and the breathing is
s&oer!
Lhich ma(es mind -tab&e: In turn the mind becomes stab&e and steady ith s&o
breathing! -o this #sana gives rest to the body as e&& as the mind!
!3
)!>! Pranayama F 2eep /reathing
-ince e ant to contro& the breathing after studying the process or system of respiration, it
is better to try deep breathing as the first state in that direction!
Bor this, to things are to be considered chief&y:
Birst, the movements concerned ith inha&ing and e$ha&ing are to be contro&&ed in order to
further s&o don the breathing, at the same time the need of o$ygen for the body is to be
&essened, so that the speed of breathing can further, s&odon! it is necessary to (eep the
body in the stab&e and re&a$ed position! #nd this is possib&e in any sitting position of
meditation! Hoever, Padmasana is the best #sana position! 5he other preferab&e #sanas in
sitting position are 9a.rasana and -asti(asana! /ut once the #sana is ta(en up, it shou&d be
b&issfu&&y stabi&i6ed unti& the study of breathing is over! #ny strain anyhere i&& cause
distraction in breathing! 5herefore the #sana position shou&d be stab&e and p&easant, hi&e
!
doing meditation! 5he hands shou&d be in 2hyana Mudra! 5he straight upright position of the
nec(, the spine and c&osed eyes he&p in attaining concentration ithout ma(ing any
movements! Ce&a$ the musc&es and concentrate fu&&y on breathing! 5his is free from any
contro&! No movement is seen on the chest! It is confined to the movement of the musc&es of
the abdomen and the &ungs!
Initia&&y one shou&d practice pro&onged inha&ing and pro&onged e$ha&ing! 5he constant
practice enab&es the person in having repetition of such pro&onged inha&ing and e$ha&ing!
Initia&&y e%ua& time shou&d be a&&otted for inha&ing and e$ha&ing! 5hat is, the time given to
inha&ing, the same amount of time is given to e$ha&ing! Bor instance, if inha&ing ta(es four
counts, the same period shou&d be ta(en for e$ha&ing! 5he study of deep breathing ith e%ua&
time and speed shou&d continue for )8 to )? minutes ithout pause!
)!?! Matra to &earn
5he 1anesh mantra:
=m 1um 1anapataye Namaha (mantra to remove obstac&es"
2 The Roots of Yoga
Yoga is a very ancient practice, hich originated in India! 5he ord Yoga means Enion in
-ans(rit! 5he description of Yoga in /hagatvagita is: (@/'"
Yoga is e%ui&ibrium in success and fai&ure
Yoga is s(i&&fu& &iving among activities
Yoga is the supreme secret of &ife
Yoga is the producer of greatest happiness
Yoga is affected by se&fFcontro&
Yoga is nonFattachment
Yoga is the destroyer of pain
Yoga is serenity
5he ear&iest evidence of yoga is archeo&ogica&! 7888/' scu&ptures, gods in yogic poses!
Dong ago the arriva& of the #rian tribes in India! 1od shiva most&y! Yoga teaching: in the
boo(s of 9edas! Epanishads,: Lhen the five senses and the mind are sti&&, and reason itse&f
rests in si&ence, then begins the path supreme! 5his ca&m steadiness of the senses is ca&&ed
yoga<! Epanishads means &itera&&y, sitting ne$t to: from teacher to students! Yogic
phi&osophy: (arma, -amadhi, the hee& of &ife, reincarnation! Yoga is described as a
techni%ue for achieving a higher state of aareness! In the @ /': the greatest te$t on yoga
as ritten! (Part of Mahabharata"F3rishna #n.una! Yoga is not a re&igion, it is a se&fF
deve&opment techni%ue! Brom the beginning of 'hristianity to Midd&e #ge, Yoga as seen
as a sect! Patan.a&iFG888 years ago, the yoga sutras, Yogananda, -hivananda, 9ive(ananda,
3rishnamarichya!
G!) Yoga schoo&s
Ashtanga. 5he practice of #shtanga thatQs getting mainstream attention today is a fastFpaced
series of se%uentia& postures practiced by yoga master 3! Pattabhi 0ois, ho &ives in Mysore,
India! 5oday, yogis continue to spread 0oisQs teachings or&dide, ma(ing it one of the most
popu&ar schoo&s of yoga around! 5he system is based on si$ series of asanas hich increase
in difficu&ty, a&&oing students to or( at their on pace! In c&ass, youQ&& be &ed nonstop
through one or more of the series!
!!
Iyengar. Brom his home in Pune, India, /!3!-! Iyengar reigns as one of the most inf&uentia&
yogis of his time! #t +8 years o&d, he continues to teach thousands of students from a&& over
the or&d, encouraging them to penetrate deeper into the e$perience of each pose! 5his is the
trademar( of Iyengar Yoga an intense focus on the subt&eties of each posture! In an Iyengar
c&ass, poses (especia&&y standing postures" are typica&&y he&d much &onger than in other
schoo&s of yoga, so that practitioners can pay c&ose attention to the precise muscu&ar and
s(e&eta& a&ignment this system demands! #&so specific to Iyengar, hich is probab&y the most
popu&ar type of yoga practiced in the Enited -tates, is the use of props, inc&uding be&ts,
chairs, b&oc(s, and b&an(ets, to he&p accommodate any specia& needs such as in.uries or
structura& imba&ances!
&i-ananda. 5his yoga practice is based on the phi&osophy of -ami -ivananda of Cishi(esh,
India, ho taught discip&es to Rserve, &ove, give, purify, meditate, rea&i6e!R In order to
achieve this goa&, -ivananda advocated a path that ou&d recogni6e and synthesi6e each &eve&
of the human e$perience inc&uding the inte&&ect, heart, body, and mind! In )*?A, his discip&e
-ami 9ishnuFdevananda introduced these teachings to an #merican audience! # fe years
&ater, 9ishnuFdevananda founded the Internationa& -ivananda Yoga 9edanta 'enters,
summari6ing -ivanandaQs system into five main princip&es: proper e$ercise (asanas": proper
breathing (pranayama": proper re&a$ation (-avasana": proper diet (vegetarian": and positive
thin(ing (9edanta" and meditation (dhyana"!
Anusara. #nusara means Rto step into the current of divine i&&!R #nusara Yoga is an
integrated approach to hatha yoga in hich the human spirit b&ends ith the precise science
of biomechanics! It is a ne system of hatha yoga that can be both spiritua&&y inspiring and
yet grounded in a deep (no&edge of outer and inner body a&ignment! It can be
therapeutica&&y effective and physica&&y transformative! #nusara Yoga differentiates itse&f
from other hatha yoga systems ith three (ey areas of practice: Attitude. 5he practitioner
ba&ances an opening to grace ith an aspiration for aa(ening to his or her true nature!
A#ignment. ,ach pose is performed ith an integrated aareness of a&& the different parts of
the body! A$tion. ,ach pose is performed as an artistic e$pression of the heart in hich
muscu&ar stabi&ity is ba&anced ith an e$pansive inner freedom!
G!G 5ypes of Yoga
/atha Yoga. Hatha yoga means the union of the pranic and menta& forces! Hatha yoga is
part of 5antra S the tradition of &ord -hiva! Hatha yoga starts ith asanas hi&e #shtanga
yoga starts ith the Yamas and Niyamas!
H# 5H#
Pinga&a (right" Ida (&eft"
-un Moon
/ody Mind
Cepresents Prana Cepresents the mind, the menta& energy
$ha2ti Yoga. /ha(ti is atheYoga of devotion or comp&ete faith! 5his faith is genera&&y in the
1od or supreme consciousness in any of the forms! It may be Dord Cama, 3rishna, 'hrist,
Mohammed, /uddha etc! It may be a 1uru for his discip&es! Important thing is the person
interested in fo&&oing this path shou&d have very strong emotiona& bond ith the ob.ect of
faith! 5he f&o of emotiona& energy is directed to this ob.ect! Most&y peop&e suppress their
emotions and that often ref&ects in the form of physica& and menta& disorders! 5his /ha(ti
!"
Yoga re&eases those suppressed emotions and brings the purification of inner se&f!
.arma Yoga. Yoga of action! 5he &a of (arma that every action brings more action: and it
is impossib&e to avoid action! It is not to act, it is the act itse&f: #cting detaching from the
resu&ts! Not e$pecting a reard! #ction is performing as an offering for the &ove of 1od!
3nana Yoga. Yoga of (no&edge and isdom! It is practice through meditation, ref&ection
and renunciation! 5he .nana yogi is a scho&ar and an as(ed! It is an inte&&ectua& understanding
of the 5ruth (2ivinity"!
G!7! PranayamaFNadi -odhana

G!>! Matra to &earn: =m Purna
Purna means in -ans(rit fu&&, ho&e, comp&ete and perfect! ,verything in our visib&e and
invisib&e or&d is purna! ,ven if something gets destroyed or removed is sti&& purna
5he mantra of the perfect Lho&eness:
=m purnam #dah purnam Idam
Purnat Purnam Edachyate
Purnasya Purnam #daya
Purnam ,vavashishyate
3. Anatomy and Physiology of Yoga
7!)! Decture
(-ee Human #natomy and Physio&ogy Presentation"
7!G! Pranayama: ave breathing
7!7! Mantra to &earn: 5he Maha Mrityun.aya Mantra
5he Maha Mrityun.aya Mantra is regarded as a hea&ing mantra and mo(sha mantra! It is
addressed to -hiva and considered as one of the most potent -ans(rit Mantras!
=m! 5ryambha(am Ya.amahe, -ugandhim Pushtivardhanam, Ervaru(amiva /andhanan,
Mrityor Mu(shiya Maamritat
4. !ee"ening your "ractice and teaching methodology
>!)! #shtanga Yoga: the + fo&d Path
Yamas
Nymas
#sanes
!#
Pranayama
Pratyahara
2harana
2hyana
-amadhi
>!)!)! Yama: Cu&es for socia& discip&ine
5hese are universa& &as respected everyhere (&as of Nature"
5hese are natura& instincts and easy to fo&&o
5here are ? Yamas:
)! #himsa: nonFvio&ence
G! -atya: truthfu&ness
7! #steya: nonFstea&ing
>! /rahmacharya: se$ua& contro&
?! #parigraha: nonFpossessiveness
%&'())A V*())( N(*+,'ANA-
S the contro& of menta& activities
>!)!G! Niyamas: se&f discip&ine
5his is the second component of #shtanga Yoga
5here are ? Niyamas:
)! -haucha: purity
G! -antosha: contentment
7! 5apa: endurance
>! -adhyaya: se&f study
?! Ishara Pranidhana: tota& surrender to 1od
>!G! 5he sound of =M
#ccording to the ancient Indian phi&osophica& te$t i!e! /H#1#L#2 1I5# it is said that the
#EM is the representation of the R/rahmaR hich is the origin and the energy source of the
ho&e universe! In other ords #EM represents 1od!
#EM is a root of a&& mantras! RMantrasR is a typica& combination of ords hich affects the
surrounding and human being through the vibrations! 5hese mantras are to be chanted for
enormous number of times to get the resu&ts! 5he resu&ts are miracu&ous! #EM is a mantra
ith on&y one sy&&ab&e but is the basic mantra! ,ach and every mantra starts ith #EM and
most&y ends ith #EM!
,# In Yoga
Patan.a&i had designed and caste the -cience =f Yoga about G>88 years ago (i!e! >88 year
/'" in the form of Yoga -utras, he had e$p&ained #EM in -ans(rit verses (sutras"!
Patan.a&i had e$p&ained the definition of 1od and he e$p&ains in the sutra that R#EM
represents 1od<! He further e$p&ains that you can go nearer to 1od by repeated&y chanting it!
5he re&ation beteen the name and the form is a sub.ect of research and is the sub.ect of
great discussions in phi&osophy and a&& its branches inc&uding spiritua&, phi&osophica&!
Ad-antages and effects of ,m2ar
#EM : '&eansing the mind!
!$
#EM: 'ontro&&ing the emotions!
#EM: Improves the concentration!
#EM: Improves the understanding capacity
#EM: Improves the memory!
#EM: Ce&a$es Physica&&y, Menta&&y, ,motiona&&y!
#EM: Improves physica&&y menta&&y and emotiona&&y!
#EM: 'harge the surrounding atmosphere!
&ystematic #ethod of *hanting ,#
5he =M is to be chanted in a most comfortab&e posture! 5he =M is to be chanted during
e$ha&ation after deep inha&ation! 5he =M is composed of to voe&s #, E H one a&phabet
M! 5he tota& timing of )8 seconds for chanting of one #EM is divided as fo&&os:
# F G seconds
E F 7 seconds
M F ? seconds
# F is to be pronounced for G seconds ith open &ips (about @ mm"! E F is to be pronounced
for 7 seconds hi&e partia&&y c&osing the &ips! M F is to be pronounced for ? seconds hi&e
&ips comp&ete&y c&osed! 'omp&ete ) repetition of #EM is as fo&&os!
1. 2eep inha&ation in ? seconds!
2. ,$ha&ing pronounce # for G seconds ith &ips open!
(3( Pranayama5 #&omaF9i&oma
5his is one of the fundamenta& types of Pranayam!
4.4. Mantra to &earn: =m(ar
=m(ar bindu sanyu(tam niyam dhyantiyoginah, (amadam mo(shadam chiva,
om(araya namo namaha
6. #eta"hysical $ody and Rela%ation &cience
?!)! Pranayama -adhana
Lhat is PranayamaP
PC#N# H #Y#N#
Prana S energy source, vita& force behind &ife activities
#yana S contro&
Dife S movements (physica&, menta&, emotiona&, inte&&ectua&, spiritua&"
5he study of Pranayama is the contro& over these movements
!%
Prana stimu&ates the ce&&s to get the o$ygen and g&ucoses from the b&ood S energy source
behind a&& the activity of the body
5he mind contro&s the physica& body and the physica& and emotiona& activities: needs energy
for this
S Prana is the energy source for emotions as e&&
'ontro& of Prana S contro& of &ife activities
S Pranayama
'ontro& of Prana is through contro& of breath
/reathing is a continuous process from birth to death (S indication of &ife"
/reathing is automatica&&y contro&&ed by our autonomous nervous system
/reathing can be contro&&ed at our i&&
Le can get contro& over our autonomous nervous system through Pranaymic Practices
?!G! /andhas
5here are three c&assic bandhas: mu&a, uddiyana, and .a&andhara bandha! Lhen practiced
together they are ca&&ed triFbandha! 5hey are practiced together or individua&&y at specific
times during (riya, asana, pranayama, mudra, visua&i6ation, dharana (concentration", and
meditation (dhyana" practice! 5hey a&so occur spontaneous&y especia&&y in chi&dren, but a&so
in yogis ho a&&o themse&ves to be moved by the evo&utionary transformationa& inte&&igent
force, the (unda&ini!
Mu&a /andha: re&ates main&y to the musc&es of the anus, penis and the musc&es &ocated
nearby! 5he mu&adhar cha(ra is supposed to be &ocated near penis! Hence this bandh re&ates
to mu&adhar cha(ra and is termed as mu&bandh! #&so it re&ates to the base of the spine, this
may be the other reason for naming it as such because Qmu&Q means root or base!
Eddiyana /andha 0a&andhara /andha

?!7! 3riyas
1. !hauti
5his is the first and most difficu&t (riya! It invo&ves sa&&oing and reFgurgitation a fine
"'
piece of mus&in c&oth! I have not tried this practice! My teacher to&d me that it is prescribed
on&y in case of serious ai&ments of the stomach &i(e cancer! 5his is aimed at c&eaning the
mouth, throat and stomach!
2. )eti
5his practice invo&ves c&eaning up the nasa& passages as e&& as the throat! It can be done
ith ater (.a&aFneti", here ater is poured into one nostri& and it automatica&&y comes out
through the other! # variation is -utraFneti, here a fine thread is ta(en inside one nostri& and
then pu&&ed out of the mouth through the throat! =ther netis are done ith mi&( (dugdhaFneti"
or ghee (ghrithaFneti"! Neti is a preFre%uisite for c&eaning up the respiratory passages for the
proper practice of pranayam!
3. )auli
5he rectusFabdominii (abdomina& co&umn" is churned &eft and right in this (riya!
4. Agnisar
same as Nau&i but contracting the musc&es
6. .a"al1hati.
5his is a c&eanser for the respiratory system, especia&&y the &ungs! It invo&ves forcefu&
breathing in and out repeated&y! 5he &ungs or( &i(e the be&&os of a b&ac(smith! 5he body
is (ept in different positions for different effects!
?!>! Pranayama: 3apa&bhatiF5he /reath of Bire
!(!( Mantra to &earn: =m Namah -hivaya
=m Namah -hivaya 1urave
-atchidananda Murtaye
Nishprapanchaya -hantaya
Nira&ambaya 5e.ase
7. Yoga as a Thera"y
@!)! #yurveda in Nutshe&&
,ach and every person in this Eniverse shou&d be disease free! No one shou&d remain sic(
and i&&! ,very personQs &ife shou&d be hea&th! #yurveda, the ancient Indian science is
originated from one of the four divisions of R9edasR i!e! Q#tharva 9edaT! #yurveda has
honorab&e, ho&istic bac(ground of Indian cu&ture! #yurveda, the science of &ife! #yurveda,
the science of medica& truths from ancient India based on science, re&igion and phi&osophy!
5he basic aim of ayurveda is to maintain hea&th of the hea&thy! #nd to free every person of
the or&d disease free! #yurveda is R-ans(rit Lord R R#yuR means &ife span! #yu means
composition of body, sou& and mind! Physio F 'hemica& basis (five e&ements of nature hich
are present in body" is Q#yuQ! #yu means your &iving body! 5he Q9edaQ means science, hich
describes about Q#yu Q!
5ime / Period of =rigin: 5his is most ancient and rich science in the history of human being!
Period of 9eda F certain&y >888 /!'! to @888 /!'!1o&den period F 1autam /uddha (>+7
/!'!"-choo& of thoughts)! #treya F )888 /!'!G! #gnivesha F )888 /!'!5he treatise ritten
by #gnivesha on #yurvedic medicine is cretisi6ed by chara(a so it is ca&&ed as R5reatise of
'hara(a R! -ushrut, 'hara(a, /haradva., 3ashyap, the pi&&ers of #yurveda carried out the
good or( on ear&ier! 5here are 7 types of persona&ities or three doshas: 3apha, 9ata, Pitta
"&

@!G! 5he nadis
Nadi S de physic passage of the Pranic energy, a ire of energy
Prana is the &ife force
5here are AG88 nadis in our body, the three most important ones are Pinga&a (right", Ida (&eft"
and -ushumna
5he (unda&ini prana rises through -ushumna nadi
Deft side of spina& cord Cight side of spina& cord
Ida Pinga&a
Dunar -o&ar
Moon, fema&e -un, ma&e
-ha(ti (energy" -hiva (consciousness"
Menta& activities Pranic activities (physica&"
Parasympathetic nervous system
(re&a$ation"
-ympathetic nervous system (fight or f&ight"
'onnection to right hemisphere of the
brain
'onnection to &eft hemisphere of the brain
'o&d Hot
#uspicious, smooth H virtuous Cough, non virtuous
/right fortnight 2ominance during dar( fortnight
Lednesday, 5hursday, Briday, Monday -unday, -aturday, 5uesday
Uodiac signs during Dunar f&o: 5auras,
'ancer, 9irgio, -corpio, 'apricorn,
Pisces
Uodiac signs during so&ar f&o: #ries,
#%uarius, Dibra, 1emini, -agittarius, Deo
"2
@!7! 5he cha(ras
Mu&adhara (-ans(rit: MV&WdhWra" /ase or Coot 'ha(ra (ovaries/prostate"
-adhisthana (-ans(rit: -vWdhi hWna" -acra& 'ha(ra (&ast bone in spina& cord Xcoccy$X"
Manipura (-ans(rit: Ma ipVra" -o&ar P&e$us 'ha(ra (nave& area"
#nahata (-ans(rit: #nWhata" Heart 'ha(ra (heart area"
9ishuddha (-ans(rit:, 9iYuddha" 5hroat 'ha(ra (throat and nec( area"
#.na (-ans(rit: Z.[W" /ro or 5hird ,ye 'ha(ra (pinea& g&and or third eye"
-ahasrara (-ans(rit: -ahasrWra" 'ron 'ha(ra (5op of the head: Q-oft spotQ of a neborn"
3unda&ini is a s&eeping energy atthe base of the spine! It does not e$ist on a physica& &eve&
'ha(ras are hir&poo&s of 3unda&ini energy, energy &ocations, evo&ution of &eve& of mind!
@!>! Pranayama: /rahmari
S humming bee breath
Inha&ation sounds &i(e the ma&e honey bee
,$ha&ation sounds &i(e the fema&e honey bee
5his Pranayama practise had a soothing effect on the mind
@!?! Mantra to &earn: 2urge -mritaF5o e&iminate poverty and a&& (inds of sorros!
2EC1, -MCI5# H#C#-I /HI5IM #-H,-H# 0#N5=H -L#-5H#IH -MCI5##
M#5I M#5,,9# -HE/H#M 2#2##-I 2##CI2C#Y# 2E3H /H#Y# H##CINI
3# 5L#2#NY## -#C9 EP#3##C 3#C#N##Y# -#2##C2# 'HI55##
"3

@!A! Meditation on the cha(ras
"
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)e*ected Artic*es
/ere *omes the &un
5hat most fami&iar of asana se%uences, -urya Namas(ar (-un -a&utation" is as rich in
symbo&ic and mythic overtones as it is in physica& benefits!
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/y Cichard Cosen
In many cu&tures, &ight has &ong been a symbo& of consciousness and se&fFi&&umination! R5he
or&d begins ith the coming of &ight,R rote 0ungian ana&yst ,rich Neumann in )he
+rigins and 'istory of &ons$iousness (Princeton Eniversity Press, )**?"! R=pposition
beteen &ight and dar(ness has informed the spiritua& or&d of a&& peop&es and mo&ded it into
shape!R
=ur primary source of &ight is, of course, the sun! Lhen e &oo( at our c&osest star, e may
see nothing more than a big ye&&o ba&&! /ut for thousands of years, the Hindus have revered
the sun, hich they ca&& -urya, as both the physica& and spiritua& heart of our or&d and the
creator of a&& &ife itse&f! 5hatQs hy one of -uryaQs many other appe&&ations is -avitri (the
9ivifier", ho, according to the Cig 9eda, Rbegets and feeds man(ind in various mannersR
(III!??!)*"! Moreover, since everything that e$ists originates from the sun, as #&ain 2ani\&ou
rote in )he .yths and /ods of (ndia (Inner 5raditions, )**)", it Rmust contain the
potentia&ity of a&& that is to be (non!R Bor the Hindus, the sun is the Reye of the or&dR
(#oka $hakshus", seeing and uniting a&& se&ves in itse&f, an image of and a pathay to the
divine!
=ne of the means of honoring the sun is through the dynamic asana se%uence -urya
Namas(ar (better (non as -un -a&utation"! 5he -ans(rit ord namaskar stems from namas,
hich means Rto bo toR or Rto adore!R (5he fami&iar phrase e use to c&ose our yoga
c&asses, namaste]te means RyouR]a&so comes from this root!" ,ach -un -a&utation begins
and ends ith the .oinedFhands mudra (gesture" touched to the heart! 5his p&acement is no
accident: on&y the heart can (no the truth!
5he ancient yogis taught that each of us rep&icates the or&d at &arge, embodying Rrivers,
seas, mountains, fie&ds!!!stars and p&anets!!!the sun and moonR (-hiva -amhita, II!)F7"! 5he
outer sun, they asserted, is in rea&ity a to(en of our on Rinner sun,R hich corresponds to
our subt&e, or spiritua&, heart! Here is the seat of consciousness and higher isdom (0nana"
and, in some traditions, the domici&e of the embodied se&f (0ivatman"!
It might seem strange to us that the yogis p&ace the seat of isdom in the heart, hich e
typica&&y associate ith our emotions, and not the brain! /ut in yoga, the brain is actua&&y
symbo&i6ed by the moon, hich ref&ects the sunQs &ight but generates none of its on! 5his
(ind of (no&edge is orthhi&e for dea&ing ith mundane affairs, and is even necessary to
a certain e$tent for the &oer stages of spiritua& practice! /ut in the end, the brain is
inherent&y &imited in hat it can (no and is prone to hat Patan.a&i ca&&s misconception
(vi1aryaya" or fa&se (no&edge of the se&f!
/istory and Practice5hereQs some disagreement among authorities over the origins of -un
-a&utation! 5raditiona&ists contend that the se%uence is at &east G,?88 years o&d (perhaps even
severa& hundred years o&der", that it originated during 9edic times as a ritua& prostration to
the dan, rep&ete ith mantras, offerings of f&oers and rice, and &ibations of ater! -(eptics
of this dating maintain that -un -a&utation as invented by the ra.a of #undh (a former state
in India, no part of Maharashtra state" in the ear&y G8th century, then disseminated to the
Lest in the )*G8s or )*78s!
Hoever o&d -un -a&utation is, and hatever it may origina&&y have &oo(ed &i(e, many
variations have evo&ved over the years! 0anita -tenhouse, in Sun Yoga: )he 2ook of Surya
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Namaskar (Innerspace Map -tudio, G88)", i&&ustrates to do6en or so adaptations (though
severa& are %uite simi&ar"! =ur se%uence here consists of )G RstationsR composed of eight
different postures, the &ast four being the same as the first four but performed in reverse
order! In this se%uence, eQ&& start and end in 5adasana! (-tation )G, not pictured, is the same
as station ) on p! *)"!
5he eight basic postures, in order of performance, are 5adasana (Mountain Pose", Erdhva
Hastasana (Epard -a&ute", Ettanasana (-tanding Borard /end", Dunge, P&an( Pose,
'haturanga 2andasana (BourFDimbed -taff Pose", Erdhva Mu(ha -vanasana (EpardF
Bacing 2og Pose", and #dho Mu(ha -vanasana (2onardFBacing 2og Pose"!
5he transition from posture to posture is faci&itated by either an inha&ation or an e$ha&ation!
#s you move through the se%uence, atch your breath c&ose&y! -&o your pace or stop and
rest entire&y if your breathing becomes &abored or shuts don a&together! #&ays breathe
through your nose, not your mouth: Nasa& breathing fi&ters and arms incoming air and
s&os your breathing don, thereby &ending the se%uence a meditative %ua&ity and reducing
the ris( of hyperventi&ation!
5o perform the se%uence, start in 5adasana, ith your hands together at your heart! Inha&e
and &ift your arms overhead to Erdhva Hastasana, then e$ha&e hi&e &oering the arms don
and fo&d your torso into Ettanasana! 5hen inha&e, arch your torso into a s&ight bac(bend ith
the fingertips or pa&ms pressed to the f&oor or b&oc(s, and e$ha&e hi&e bringing your &eft foot
bac( into a &unge! Inha&e forard to P&an(, then e$ha&e and &oer yourse&f into 'haturanga
2andasana! =n an inha&ation, arch your torso up as you straighten your arms into Epard
2og! ,$ha&e bac( to 2onard 2og: step the &eft foot forard on an inha&ation into Dunge!
-ing the right &eg forard to Ettanasana on an e$ha&ation, then &ift your torso and reach
your arms overhead on an inha&ation to Erdhva Hastasana! Bina&&y, &oer your arms on an
e$ha&ation and return to your starting point, 5adasana!
Cemember, this is on&y a ha&fFround: youQ&& need to repeat the se%uence, sitching &eft to
right and right to &eft to comp&ete a fu&& round! If youQre .ust starting out, it might he&p to
or( on the poses individua&&y before you put them together! (9isit 333.Yoga4ourna#.$om
for more hoFto information!"
Many of the variations of -un -a&utation begin in 5adasana ith the sacred hand gesture
mentioned ear&ier! Most students (no it as #n.a&i Mudra (Ceverence -ea&", but]in honor
of the ancient yogis]I &i(e to ca&& it by one of its other names, Hridaya Mudra (Heart -ea&"!
5ouch your pa&ms and fingers together in front of your chest and rest your thumbs &ight&y on
your sternum, ith the sides of the thumbs pressing &ight&y on the bone about toFthirds of
the ay don! /e sure to broaden your pa&ms and press them against each other even&y, so
your dominant hand doesnQt overpoer its nondominant mate! 5he pressing and spreading of
the pa&ms he&ps to firm the scapu&as against, and spread them across, your bac( torso!
-ince the se%uence is, in essence, a humb&e adoration of the &ight and insight of the se&f, itQs
essentia& to practice -un -a&utation in a spirit of devotion and ith your aareness turned
a&ays inard toard the heart! Ma(e each movement as mindfu& and precise as possib&e,
especia&&y as you near the end of your rounds, hen fatigue can &ead to s&oppiness!
!ee"ening the Practice5he se%uence itse&f is fair&y straightforard, but beginning students
often stumb&e in to parts of it! 5he first of these is 'haturanga 2andasana: Doering from
P&an(, students ho &ac( sufficient strength in the arms, &egs, and &oer be&&y common&y
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ind up in a heap on the f&oor! 5he shortFterm so&ution is simp&y to bend the (nees to the
f&oor .ust after P&an(, then &oer the torso don so that the chest and chin (but not the be&&y"
&ight&y rest on the f&oor!
5he second stic(y part is in stepping the foot forard from 2onardFBacing 2og bac( into
Dunge! Many beginners are unab&e to ta(e the fu&& step smooth&y and &ight&y: typica&&y, they
thump their foot heavi&y on the f&oor about ha&fay to the hands, then strugg&e to rigg&e it
the rest of the ay forard! 5his is a conse%uence both of tight groins and a ea( be&&y! 5he
shortFterm so&ution is to bend the (nees to the f&oor right after 2onard 2og, step the foot
forard beteen the hands, then straighten the bac( (nee into Dunge!
-uccess ith -un -a&utation, as ith a&& aspects of yoga practice, depends on commitment
and regu&arity! #n everyday practice ou&d be best, but you might at first aim for four times
a ee(! If possib&e, donQt s(ip more than a coup&e of days in a ro, or you might end up bac(
at s%uare one!
5raditiona&&y, -un -a&utation is best performed outdoors, facing eastFthe &ocation of the
rising sun, a symbo& of the dan of consciousness and .nana! 5his might be a perfect a(eF
up routine in India, here itQs usua&&y arm outside, but itQs probab&y not feasib&e in
Michigan in &ate 2ecember! Noadays, -un -a&utation is used most&y as a pre&iminary
armFup for an asana session! I do )8 to )G rounds at the start of every practice]or after a
fe hip and groin openers]and a fe more on each e%uino$ and so&stice to ac(no&edge
the change in the &ight! =n days hen on&y a %uic(ie practice is possib&e, an intense )8F
minute -un -a&utation and five minutes spent in -avasana ('orpse Pose" i&& do you .ust
fine!
Daunch your practice s&o&y ith three to five rounds, gradua&&y bui&ding up to )8 or )?! If
this seems &i(e a &ot, remember that the traditiona& number of rounds is )8+, hich may ta(e
you more than a fe ee(s to or( up to! You can pace the se%uence bris(&y to generate
heat and c&eanse the bodyFmind, or more moderate&y to create a moving meditation!
If youQre &oo(ing for a more vigorous -un -a&utation, consider the approach of the vinyasa
traditions such as 3! Pattabhi 0oisFsty&e #shtanga Yoga, hich uses a .umping version of
-un -a&utation to &in( the individua& poses in their fi$ed series!
9ariations of -un -a&utation are &egion, and because of the se%uenceQs ma&&eabi&ity, itQs easy
enough to coo( up a fe of your on! Bor instance, you can ma(e things more cha&&enging
by adding one or more poses: Insert Et(atasana ('hair Pose" after Erdhva Hastasana, or
from Dunge, (eeping your hands on the f&oor, straighten the forard &eg to a modified
Parsvottanasana (-ide -tretch Pose"! Det your imagination run i&d and have fun!
Richard Rosen8 a Y,0A 3,9R)A: contri1uting editor.
;ind &erenity in &a-asana
Ceard yourse&f every day by ta(ing a )?Fminute brea( for rea& re&a$ation!
/y 0udith Hansen Dasater
I as s&umped on the f&oor of a dressing room in a &arge department store at A:>8 p!m!
atching my teenage daughter try on hat seemed &i(e the ?,888th pair of .eans! It as
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ta(ing Rfor evFvah,R as she ou&d say, and I as rea&&y tired! /ut more than that, I fe&t
confused, &i(e the protagonist in some bad dream, end&ess&y running from tas( to tas(! Lhat
as I doing hereP Lhy asnQt I home resting after a fu&& day of teaching, riting, coo(ing,
and driving (ids aroundP Bor that matter, hy do so many of us avoid ta(ing a nice,
de&icious brea( every dayP
5he anser is comp&e$, both in my &ife and, IQm guessing, in yours too! Birst, our days are
fu&& of tas(s, appointments, and errands! -econd, statistics sho that e are or(ing &onger
hours and bringing more or( home ith us than ever before! 5echno&ogy has given us
certain freedoms, but it has a&so enab&ed us to or( a&& the time! ItQs no easy to chec( a
ban( ba&ance on&ine at ) a!m! or ma(e that &itt&e business ca&& from the car!
My favorite sign of over&oad is hen IQm rushing around and I ca&& from my ce&& phone to my
home ansering machine to &eave myse&f a message about something that I abso&ute&y must
do that day]very efficient! I be&ieve IQm not a&one in this behavior: it seems e are a&& on
over&oad much of the time!
LhatQs the resu&t of this constant busynessP LeQre tired and stressed out! I recent&y as(ed my
yoga students to raise their hands if they had been stressedFout during the previous ee(! I
got a nearFuniversa& sho of hands and some incredu&ous &oo(s! Lhy ou&dnQt they be
stressedFoutP Le no e51e$t to be!
It shou&d be noted that stress isnQt a&ays a bad thing! In fact, itQs a necessary physio&ogica&
response hen e perceive a threat! 5a(e the e$amp&e of a stranger fo&&oing you don a
dar( a&&eyay]hen you sense danger, your body responds by activating the sympathetic
nervous system, a&so (non as the fightForFf&ight response, and bringing you to a hypera&ert
state, ready to respond! 6For a more detai#ed des$ri1tion of these 1hysio#ogi$a# effe$ts7 see
8)his (s Your 2ody on Stress8.9 /ut hen the body habitua&&y and unnecessari&y goes into
this state day after day, our hea&th suffers! 'hronic stress can interfere ith digestion, s&eep,
&ibido, ferti&ity, and more!
Lhat strategies can e adopt]aside from chuc(ing everything and moving to a hidden
paradise]to ease this sense of impatience and e$haustionP Ho can e %ue&& the fee&ing that
there are too many things to do and not enough time to do themP
Resting in Personal Paradise
I propose a forma& re&a$ation period of )? to 78 minutes per day, every day, in -avasana
('orpse Pose"! Not on&y is -avasana (pronounced shaF9#HFsuhFnuh" centra& to a&& traditions
of hatha yoga, but it can be done ith very &itt&e fuss! You can choose a simp&e version ith
very fe props or a &u$urious, fu&&y propped, R'a&gon, ta(e me aayR version!
-avasana used to be part of every yoga c&ass! -ad&y, I no hear from students that teachers
s(ip it and recommend Rdoing it &ater!R =r I hear that some teachers do -avasana for five
minutes! 5hey may not (no that it ta(es at &east )? minutes to re&a$ deep&y! In some
countries, there is a siesta every day! I vote for a dai&y siesta in the form of -avasana!
5here are many e$cuses for not practicing -avasana, and IQve heard them a&&! 2o it anyay!
/ut first, you might need to reconsider ho you thin( about time! 5he one thing most peop&e
say about time is that there is not enough! HereQs a radica& thought: ,veryone ho is a&ive in
the or&d has e$act&y the same amount of time each day! -ome have more education, some
have more ea&th, some are in better hea&th, but everyone has the same amount of time! It is
ho you use that time, and ho you perceive the amount of time you have, that can increase
or decrease stress!
5he fact is, you might have to give up that 59 sitcom or resist ta&(ing on the phone
$"
rehashing the same o&d thing, but if you assess the different time s&ots in your day, youQ&& find
room for at &east )? minutes of doFnothing re.uvenation!
&a-asana &trategies
-ome peop&e &i(e to practice -avasana first thing in the morning as part of a regu&ar yoga
practice! =thers use it as a midafternoon brea( instead of drin(ing a cup of coffee! -ti&&
others &i(e to rest brief&y hen they get home from or(, before the eveningQs activities
begin! Bind a time that or(s best for you and practice at the same time every day! #&so,
consider using a timer! I find that a timer a&&os me to fu&&y re&a$ ithout orrying that IQ&&
end up &ying in -avasana for hours, unab&e to get up and finish my day!
5hin( of practicing -avasana each day as a gift to yourse&f, your fami&y, and the or&d!
5a(ing a restorative brea( every day i&& not on&y ma(e you fee& better, it i&& &i(e&y ma(e
you more en.oyab&e to be around! Lhen youQre re&a$ed, youQre &ess &i(e&y to overreact in the
face of difficu&ty! # e&&Frested, ba&anced person is more &i(e&y to ma(e choices that i&&
affect the or&d in a positive ay!
A &im"le &etu"
HereQs more good nes: ,verything you need for -avasana can be found &ying around the
house! 5he basic form of -avasana re%uires on&y a %uiet space, a comfortab&e surface to &ie
on, and a coup&e of props! (=n days hen you have the time, treat yourse&f to a more
e&aborate setup of -avasana, &i(e the one on page ?@, hich is especia&&y restorative for the
&oer bac(!" Bor the basic pose, youQ&& need a support for your head, such as a sma&& pi&&o or
fo&ded b&an(et, and a ro&&ed b&an(et or &arge pi&&o to support the bac(s of your (nees! Bor
e$tra re&a$ation, I recommend a soft cover for your eyes and another b&an(et to (eep you
arm: you can a&so ear soc(s!
Die don on your bac(! P&ace the sma&& pi&&o or fo&ded b&an(et underneath your head so the
nec( is e&& supported and the chin drops be&o the &eve& of the forehead! 5a(e a moment to
re&a$ the &egs and &et them fa&& open! Lith the pa&ms facing up, spread the arms aay from
your body so the upper arms do not touch the sides of your rib cage! You shou&d have an
e$pansive fee&ing, as if you are ta(ing up as much space in the room as possib&e!
-et your timer for )? or G8 minutes (you can or( up to 78", cover your eyes, and &ie bac(!
5a(e up to G8 steady, even breaths, gradua&&y increasing the inha&ations and e$ha&ations!
5hen comp&ete&y &et go: re&ease any contro&&ed breathing, a&&o your body to drop into the
f&oor, and observe your thoughts ithout reacting to them, as if they ere c&ouds drifting
past you in the s(y! Lhen you hear the timer, e$ha&e and bend your (nees to your chest! Co&&
to one side, &etting the eye cover fa&& off by itse&f, and use your arms to sit up s&o&y!
&a-asana as &tress #anagement
If you stay in -avasana &ong enough, you i&& eventua&&y e$perience three different stages of
the pose! 5he first is hat I ca&& physio&ogica& re&a$ation: it ta(es most peop&e about )?
minutes! #t first, you might fee& &i(e the mind is sti&& revved up and attached to thoughts,
fee&ings, and muscu&ar movement! /ut gradua&&y, the brain aves and the breath s&o don,
and the b&ood pressure drops!
#s the mind and body unind, the rea& -avasana can begin! 2uring this second stage,
$#
aareness of the outside or&d begins to dim! You might hear sounds, but they onQt disturb
you! Instead, everything i&& start to drift farther and farther aay!
In my opinion, the second stage is the most hea&ing for the body and comforting to the mind!
# high schoo& student once described -avasana to me as, RYour body s&eeps and your mind
atches!R I &i(e this description, because the mind never comp&ete&y %uiets don, but as you
&oosen your identification ith the physica& body, you can disconnect from the constant hir&
of thoughts! 5hen you can simp&y itness them, .ust as you ou&d notice the rising and
fa&&ing of your chest ith the breath! #s this happens, youQ&& fee& more at ease and i&&ing to
be here you are!
5he fina& state of -avasana occurs hen the mind comp&ete&y &ets go! It is thought that the
brain aves s&o don to their &oest fre%uency! You i&& fee& disconnected from the
outside or&d unti& the timer rings or your teacherQs voice brings you bac( to the present!
1ive yourse&f time to drop into at &east the second stage every day! -ome days you i&&
receive the third state as a gift, but donQt orry if you donQt! 0ust (eep practicing and it i&&
evo&ve!
I sometimes as( my yoga students if they thin( the or&d might be a better p&ace if everyone
practiced -avasana every day! 5he unanimous anser is a&ays yes! -o &et -avasana begin
ith you, today! Instead of thin(ing of it as an unimportant finishing pose that isnQt rea&&y
necessary, thin( of your active yoga practice as a preparation for the rea#7 deep yoga of
-avasana!
3udith /anson :asater8 Ph.!.8 is a "hysical thera"ist <ho has taught yoga since 1=>1.
!isco-er Your !osha.
#na&y6ing everything from teeth and nai&s to temperament and s&eep habits can he&p you
identify your #yurvedic constitution! -e&ect the trait under each category that most app&ies to
you! (#" responses correspond to vata, (b" to pitta, and (c" to (apha! Lhen you are finished,
ca&cu&ate your resu&ts to discover your dominant constitution!
/eight
)! 5a&& or very short
G! Medium
7! Esua&&y short, but can be ta&& and &arge
;rame
5hin, bony, good musc&es
Moderate, deve&oped
Darge, e&&Fbui&t
Weight
a! Do: hard to ho&d eight
b! Moderate
c! Heavy: hard to &ose eight
&2in :uster
a! 2u&& or dus(y
b! Cuddy, &ustrous
c! Lhite or pa&e
&2in Te%ture
$$
a! 2ry, rough, thin
b! Larm, oi&y
c! 'o&d, damp, thic(
?yes
a! -ma&&, nervous
b! Piercing, easi&y inf&amed
c! Darge, hite
/air
a! 2ry, thin
b! 5hin, oi&y
c! 5hic(, oi&y, avy, &ustrous
Teeth
a! 'roo(ed, poor&y formed
b! Moderate, b&eeding gums
c! Darge, e&&Fformed
)ails
a! Cough, britt&e
b! -oft, pin(
c! -oft, hite
3oints
a! -tiff, crac( easi&y
b! Doose
c! Birm, &arge
*irculation
a! Poor, variab&e
b! 1ood
c! Moderate
A""etite
a! 9ariab&e, nervous
b! High, e$cessive
c! Moderate but constant
Thirst
a! Do, scanty
b! High
c! Moderate
&<eating
a! -canty
b! Profuse but not enduring
c! Do to start but profuse
&tool
a! Hard or dry
b! -oft, &oose
c! Norma&
9rination
a! -canty
b! Profuse, ye&&o
c! Moderate, c&ear
&ensiti-ities
a! 'o&d, dryness, ind
b! Heat, sun&ight, fire
$%
c! 'o&d, damp
Immune ;unction
a! Do, variab&e
b! Moderate, sensitive to heat
c! High
!isease Tendency
a! Pain, inf&ammation
b! Bever, edema
c! 'ongestion
!isease Ty"e
a! Nervous
b! /&ood, &iver
c! Mucous, &ungs
Acti-ity
a! High, rest&ess
b! Moderate
c! Do, moves s&o&y
?ndurance
a! Poor, easi&y e$hausted
b! Moderate but focused
c! High
&lee"
a! Poor, disturbed
b! 9ariab&e
c! ,$cessive
!reams
a! Bre%uent, co&orfu&
b! Moderate, romantic
c! Infre%uent, disturbed
#emory
a! ^uic( but absentFminded
b! -harp, c&ear
c! -&o but steady
&"eech
a! Bast, fre%uent
b! -harp, cutting
c! -&o, me&odious
Tem"erament
a! Nervous, changeab&e
b! Motivated
c! 'ontent, conservative
Positi-e ?motions
a! #daptabi&ity
b! 'ourage
c! Dove
)egati-e ?motions
a! Bear
b! #nger
c! #ttachment
;aith
%'
a! 9ariab&e, erratic
b! -trong, determined
c! -teady but s&o to change
Totals
a! ____
b! ____
c! ____
Lhen you are finished, ca&cu&ate your resu&ts to discover your dominant constitution! (#"
responses correspond to vata, (b" to pitta, and (c" to (apha!
Yoga for Your !osha
2oes your yoga c&ass not fee& %uite rightP It cou&d be because itQs not a good match ith your
#yurvedic dosha!
/y -tacie -tu(in
I am doing my umpteenth 'haturanga 2andasana at the 2ancing -hiva -tudio in Dos
#nge&es and I am seating]a &ot! 5he room has beautifu&, dar( beechood f&oors, the
natura& &ight is seductive, and soothing chants p&ay in the bac(ground! Hoever, I donQt &i(e
any of it! 5he aggravation of sa&tater running don my face is precise&y hy I never fo&&o
my friends, ho enthusiastica&&y tout spinning to nohere on a stationary bi(e! 5his is a&so
hy I genera&&y donQt ta(e vinyasa yoga c&asses! 5hey &eave me fee&ing agitated and sur&y! I
used to thin( my aversion to heatFinducing e$ercise as a persona& fai&ure! /ut right no,
the thermostat is turned up and as I continue to se&ter this #ugust afternoon, the c&ich`d
&ightbu&b turns on in my head! I rea&i6e that not on&y am I susceptib&e to vata imba&ances but
that IQm a&so having a very 1itta day! 5his means I am comp&ete&y ruined because IQm in a
ka1haFstimu&ating yoga c&ass!

If the ords Rvata, pitta, and (aphaR mean abso&ute&y nothing to you, then I comp&ete&y
understand here you are coming from! #s I, too, as once ignorant that these #yurvedic
terms]hich describe archetypa& body characteristics as e&& as their tendency toard
specific strengths, ea(nesses, and imba&ances]had direct &in(s to my yoga practice!
'ertain&y, than(s to 2eepa( 'hopra and my interest in comp&ementary medicine, I as
somehat fami&iar ith the basic tenets of #yurvedic medicine, but I never (ne it had deep
ties to yoga! In fact, most #yurvedic scho&ars agree that you rea&&y cannot practice one
ithout the other!
R5hey have been sister sciences since the beginning in ancient India,R e$p&ains 2avid
Bra&ey, #yurvedic e$pert and an author of severa& boo(s on the sub.ect, ho directs the
Ne Me$icoFbased #merican Institute for 9edic -tudies as e&&! R5hey comprise a ho&e
system of human deve&opment here yoga is the more spiritua&&yForiented practice and
#yurveda dea&s ith therapy and treatment for the physica& body as e&& as the mind!R
In his &atest boo(, Yoga for Your 2ody )y1e: An Ayurvedi$ A11roa$h to Your Asana
:ra$ti$e (Dotus Press, G88)", Bra&ey and his coauthor, -andra -ummerfie&d 3o6a(, ta(e
this point further: R5he interface beteen se&fFhea&ing and se&fFrea&i6ation is the union
beteen yoga and #yurveda!R
9nderstanding !oshas#yurveda means Rthe isdom of &ifeR in -ans(rit, and the science
&in(s the rhythms of the universa& e&ements]earth, fire, air, ater, and space]to individua&
constitutions ca&&ed doshas! 5he three dosha types are vata, pitta, and (apha, and hi&e
peop&e a&& have some of each, genera&&y, a person tends to have an abundance of one or a
%&
predominant combination of to!
9ata types are connected to the air and space, so they are simi&ar to the ind]dry, coo&, and
capab&e of fast, unpredictab&e movement and thought! Pittas are a&igned ith fire, inf&uenced
by air, and act ith intense determination! Bina&&y, (aphas are a combination of earth and
ater, move s&o&y and gracefu&&y, and tend to be both stab&e and &oya&!
5hese doshic constitutions, (non as pra(ruti, are determined at the moment of conception,
according to #yurveda! /ut doshas are &i(e anything in &ife: they are f&uid and affected by
circumstance, emotion, or even the seasons! -o on that #ugust afternoon hen Mas 9ida&,
the director of 2ancing -hiva -tudio, &ed his c&ass through hat he ca&&s a R9eda YogaR
c&ass, designed to reduce (apha, I as essentia&&y doing the e$act opposite of hat I actua&&y
needed at that moment!
Det me e$p&ain: -ince I am primari&y a vata person ith a dash of pitta, IQm best served by a
s&o, grounding practice that coo&s my heat and brings me out of the air and bac( to the
earth! 5hen thereQs a&so a uni%ue e$terna& circumstance that further aggravated my vata! 5he
previous day, I had &eft Ne Yor( 'ity at A a!m! on a f&ight home to Dos #nge&es! #&ready
being someone ho tends to be a bit f&ighty, I had &itera&&y .ust been in the air trave&&ing at
mindFbogg&ing speeds, and in addition, the heat of the day had aggravated my pitta, hich
fue&ed my tendency to push myse&f too hard! #s 9ida& encouraged the (apha fo&(s to (eep
moving to produce the heat that ou&d give them momentum to counterba&ance their
predisposition toard inertia, I as soaring in the ether &i(e a hir&ing dervish prope&&ed by a
ba&& of fire!
No onder I as upset! I fe&t &i(e the 5asmanian 2evi&! 2uring -avasana ('orpse Pose", I
began cursing 9ida&, ho is actua&&y charming, (ind, and compassionate! /ut in the moment
I cou&d not see that! In fact, after the c&ass, as I drove to meet friends for dinner, I began to
e$perience the stomach cramping that occasiona&&y p&agues me! 1uess hat happens hen
your vata gets out of ba&anceP 5hereQs a tendency toard gas and stomach pain! #nd hen
your pitta f&aresP It i&& span anger and irritabi&ity!Lhen the (apha fo&(s get out of hac(,
inertia ru&es and &ethargy and &ac( of motivation (eep them from moving forard!
ItQs precise&y these connections among the doshas, physio&ogy, and psycho&ogy, that inspire
teachers &i(e Mas 9ida& to be mindfu& of ho asana affects the individua& and vice versa! 5he
c&asses at 2ancing -hiva are specifica&&y designed to accommodate doshic tendencies!
R5he (ey to #yurveda is that it teaches us ho to approach our practice in a specific ay,R
9ida& says! RItQs different for each individua&, so they i&& reach their doshic ba&ance in
different ays!R 9ida& assists his students by continua&&y educating them and he&ping them to
incorporate other techni%ues into their yoga practice, such as uti&i6ing aromatherapy for each
dosha! #t the end of his (apha c&ass, as everyone is resting in fina& re&a$ation, he circu&ates
through the room ith a spray bott&e and sprin(&es a mist of euca&yptusFscented ater on his
students because, he e$p&ains, R,uca&yptus energi6es and opens the &ungs! 3apha types often
tend to suffer from asthma and e$tra mucus!R Bor fiery pittas, a sprit6 of ca&ming and coo&ing
&avender does the tric(, hi&e vatas benefit from .asmine and rose!
The Yoga@Ayur-eda *onnection#cross the states in Ne Yor(, -arah 5om&inson and
1andharva -au&s are a&so e$p&oring the &in( beteen #yurveda and yoga! 5hey founded the
#yurvedaFYoga Institute (!ayurvedayogainstitute!com", and they base their teaching on
the or( of -au&sQs mentor, ,dard 5arabi&da, ho rote the boo( Ayurveda
%2
*evo#utioni;ed: (ntegrating An$ient and .odern Ayurveda (Dotus Press, )**A"!
5arabi&da, ho passed aay in )***, deve&oped an #yurvedic system ca&&ed the #stro&ogy of
the ,ight Bie&ds of Diving, hich c&assifies doshas and determines the p&anets that ru&e
different areas in your &ife, such as career, hea&th, spiritua& path, creativity, and re&ationships,
and discovers ho a body type is out of ba&ance! #s in traditiona& astro&ogy, -au&s creates a
&ife b&ueprint using a personQs date, time, and p&ace of birth and presents his findings during a
private consu&tation!
5hen the yogic counse&ing begins ith 5om&inson! # member of the first group of
0ivamu(tiFtrained teachers, 5om&inson s&o&y phased out her #shtanga practice after a
consu&tation ith -au&s! -he as G8 pounds heavier, and even in spite of her aggressive
practice, she cou&d not shed the e$tra eight! Lhen -au&s to&d her that she had a tendency
for vata imba&ances, she cut bac( on the vigorous, ath&etic sty&e yoga, began adhering to
some of the dietary tenets of #yurveda, and incorporated more forard bends and re&a$ing
postures into her yoga practice! 5he pounds then came off ithout much effort!
5om&inson app&ies hat she has &earned from her on persona& e$perience to both her
private and her pub&ic teaching! #fter &oo(ing through the papers and manuscripts that
5arabi&da &eft behind, she found a series of G) poses he recommended that are not on&y
&in(ed to the doshas but a&so &in(ed to the p&anets and the gunas! 5he three gunas in
#yurveda are the same as the gunas of yoga! 5hey are another &eve& of archetypes that define
basic human psycho&ogica& states: sattva (ba&ance", ra.as (aggression", and a&so tamas
(inertia"! =f course, everyone strives for sattva, but in &ife, as in yoga practice, e need to
incorporate the other to to be ho&e! -o from here she creates a yogic prescription that
incorporates pranayama, asana, and the occasiona& chanting! E&timate&y, for 5om&inson, the
(ey to achieving doshic ba&ance is the approach you ta(e to your practice!
Ada"ting the Poses Lhen 5om&inson and I begin discussing the ay that I shou&d be
incorporating Erdhva 2hanurasana (EpardFBacing /o Pose" into my practice, she advises
that I shou&d do it severa& times but on&y ho&d it for a fe breaths! R3eeping the movement
compact and doing it in f&uid repetition is re&a$ing for vata,R she advises! RBor the (apha
person I recommend ho&ding the pose for up to G8 breaths, then it becomes much more
energi6ing! If someone ith more vata imba&ance did that, he or she ou&d become di66y
and disoriented!R
I then revea& to her ho much I happen to en.oy doing ba&ancing poses! R5hat ma(es perfect
sense,R she says! R/a&ancing is very integrating, and this is especia&&y true for vatas! 5hese
particu&ar poses ma(e them become aare of the top of their head a&& the ay don to the
bottom of their feet! It he&ps them become more grounded!R
Peop&e ith different doshic constitutions ta(e c&ass together a&& of the time, but according to
Bra&ey, students ith #yurvedic (no&edge can adapt a c&ass to their persona& needs
through attitude and intention! RIf everyone did their asana the e$act same ay, it ou&d be
&i(e everyone ta(ing the same medicine,R he e$p&ains! R9atas shou&d practice s&o&y and
de&iberate&y! 3aphas need to cha&&enge themse&ves more, and pittas need to re&a$ and to
avoid overheating,R he a&so e$p&ains! RLhat you do in your yoga practice is basica&&y .ust a
preparation for the or( that you do on your &ife force! #ccording to #yurvedic princip&e,
the connection beteen our state of mind and our physica& posture is the u&timate e$pression
of our psycho&ogica& energy!R
%3
Teaching Aid5his raises an intriguing cha&&enge for yoga teachers! #s more teachers
become e&& versed in #yurvedaQs ties to yoga, they are beginning to &oo( at their students in
a different ay! Patricia Hansen has been teaching yoga for some 7? years and studying
#yurveda ith 9asant Dad since )*+7! #&hough she doesnQt teach doshaFspecific c&asses &i(e
9ida&, she does incorporate this (no&edge into her teaching sty&e! RIt is .ust an e$tra
aareness I have deve&oped,R Hansen comments! RI &oo( at the ay the students ho&d their
bodies as e&& as the ay they approach asana!R #nd .ust as teachers might ma(e seasona&
ad.ustments by not teaching the same ay in summer as they do in inter, c&asses ta(e on
doshic persona&ities and re%uire different treatment!
R-ometimes I i&& a&( into the room and find that everyone is very animated: theyQre
c&imbing the a&&s,R she e$p&ains! R5hat cou&d be vata or pitta agitation! -o right off the bat, I
might try chanting and some mudra or(!R
Many yoga teachers i&& agree a e&&Frounded practice is tridoshic by nature and can
accommodate any constitution or imba&ance! RIf you incorporate forard bends and
bac(bends, tisting and standing poses, pranayama, chanting, as e&& as inversion, thatQs the
(ey,R says Hansen! RHoever the rea& high point of the c&ass shou&d be -avasana! 5hatQs
here the rea& doshic integration ta(es p&ace! #&so, the essence of any practice is the attitude
of the student!R
Lith a&& this in mind, IQve come bac( to 2ancing -hiva]this time for a vataFba&ancing c&ass!
#s I &ie on my mat in a &ong, deep -avasana, I fee& %uite divine! /ut donQt get me rong:
5here are times hen I crave a rea&&y seaty, intense f&o c&ass! 5hose are genera&&y days
hen my (apha f&ares! -o the time, &i(e my dosha, has to be right! /ut at this moment 9ida&
has .ust sprayed me ith rose ater, and the orries of the day evaporate &i(e the aromatic
mist that surrounds me!
&tacie &tu2in is a contri1uting editor for Yoga 3ournal. &he <or2s at 1alancing her
doshas from her home in :os Angeles8 *alifornia.
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Yoga Glossary
%!
T?R#& !?&*RIPTI,)
A1hyasa practice F the act of practicing
Acharya teacher
Ad<aita a phi&osophy according to hich there is no dua&ity F on&y a singu&ar state of
consciousness
Agni fire
Agnisar 2riya one of the shat(armas (c&eansing practices" Fintestina& c&eansing
Aham ego
Ahimsa nonFvio&ence, nonFin.ury F one of the yamas of ashtanga yoga
AAa"a Aa"a spontaneous repetition of QsohamQ mantra
AAna cha2ra energy center &ocated behind the forehead, a&so ca&&ed psychic centre F one of the
seven energy centers
A2asha ether, space
Anahata cha2ra energy center &ocated in the heart region: a&so ca&&ed pranic centre F fourth of the
seven energy centers!
Ananda b&iss, ecstasy
Antar inner, interna&
Antar dhauti interna& yoga c&eansing (shat(arma" techni%ues
Antar 2um1ha2a interna& breath retention! 5he stage of pranayama here breath is retained after
inha&ation!
Antar mouna interna& si&ence F a meditation practice!
Anu1ha-a e$perience, rea&i6ation
Ardha ha&f
Ardha dhanurasana ha&f bo yoga pose
Ardha
matsyendrasana
ha&f spina& tist yoga position
Ardha "admasana ha&f &otus pose
Asana yoga position or yoga pose, a&so ca&&ed yogasana! # ba&anced position for
smooth energy f&o in specific areas of the body and mind!
Ashrama residentia& p&ace of peop&e &iving together in yogic tradition!
Ashtanga yoga the eight fo&d path of yoga as out&ined by Patan.a&i: yama, niyama, asana,
pranayama, pratyahara, dharana, dhyana, samadhi
Ash<ini mudra practice of contracting the ana& sphincter!
Atman sou&!
Aum see =m
A-idya ignorance
$ahir outside, e$terna&
$ahir 2um1ha2a e$terna& breath retention! 5he stage of pranayama here breath is retained after
e$ha&ation!
$ahiranga trata2a concentrating the attention (ga6e" upon an e$terna& ob.ect such as a cand&e
f&ame!
%"
$andha a posture in hich organs and musc&es are contracted to create energy &oc( in a
specific area!
$asti a co&on c&eansing techni%ue (sha(arma", yogic enema
$hag-ad 0ita a part of the famous Hindu epic QMahabharataQ! 5eachings of Dord 3rishna to his
discip&e #r.una at the commencement of the batt&e of 3uru(shetra, ith
e$p&anations on sannyasa yoga, (arma yoga, bha(ti yoga, and .nana yoga!
$ha2ti devotion
$ha2ti yoga the yoga of devotion!
$hastri2a
"ranayama
Qbe&&osQ breathing techni%ue in hich the breath is forcib&y dran in and out
through the nose in e%ua& proportions, &i(e the pumping action of the be&&os!
$hramari
"ranayama
breathing practice in hich a soft RhummingFbeeR sound is produced during
e$ha&ation to stimu&ate the #.na 'ha(ra
$huAangasana cobraQ pose!
$rahman supreme consciousness, abso&ute rea&ity!
*ha2ra &itera&&y meaning circ&e or hee&, in yoga this refers to the energy centers &ying
a&ong the conf&uence of the nadis (energy channe&s"
*handra moon
*handra nadi ida nadi
*hida2asha psychic space in front of the c&osed eyes, .ust behind the forehead!
*hin mudra hand gesture in hich the first finger is (ept at the root of the thumb, the &ast
three fingers are unfo&ded!
!anda stic(
!anda dhauti one of the c&eansing techni%ues (shat(armas", used to c&ean the oesophagus ith
a stic(!
!anta dhauti teeth c&eansing techni%ue
!hanurasana boQ pose: bac(ard bending yoga pose
!harana practice of concentration: si$th of the eight fo&d path in ashtanga yoga
!harma duty, righteous path
!hauti second of the shat(armas: c&eansing techni%ue of the eyes, ears, tongue,
forehead, oesophagus, stomach, rectum and anus
!hyana meditation: sing&eFpointed focus of mind on either a form, thought or sound!
!i2sha initiation given by the guru!
!osha three humours of the body: see (apha, pitta, vata
!ugdha neti nasa& irrigation or c&eansing techni%ue using mi&(
0hrita neti neti (nasa& c&eansing techni%ue" performed ith ghee
0omu2hasana coQs faceQ posture
0ora2shasana Yogi 1ora(hnathQsQ pose
0una %ua&ity of nature vi6! tamas, ra.as, satta
0u"tasana the QsecretQ pose
0uru spiritua&&y en&ightened sou&, ho can dispe& dar(ness, ignorance and i&&usion
from the mind and en&ighten the consciousness of a devotee/discip&e
/atha yoga science of yoga hich purifies the ho&e physica& body by means of shat(arma,
asana, pranayama, mudra, bandha and concentration
%#
/ridaya a2asha psychic space of the heart centre
Ida nadi one of the main energy channe&s running on the &eft side of the spine from the
moo&adhara (base" cha(ra to the a.na cha(ra in the head!
3ala ater
3ala 1asti the yoga techni%ue of enema using ater F one of the yoga shat(arma
3ala neti a shat(arma techni%ue F c&eansing of the nasa& passages ith ater by
a&ternating the f&o of ater in the nostri&s, preferab&y using a neti pot!
3alandhara 1andha throat &oc(Q to restrict the f&o of bereath through the throat F done by resting the
chin on the upper sternum (chest"!
3a"a continuous chanting i!e repetition of a mantra
3ih-a dhauti one of the shat(arma techni%ues for c&eansing the tongue!
3nana (no&edge, understanding, isdom
3nana mudra the gesture of (no&edge F in this the inde$ finger is bent so that its tip is .oined
ith the tip of the thumb, the other three fingers are spread out!
3nana yoga the yoga of (no&edge F attained through spontaneous se&fFana&ysis and
investigation of abstract and specu&ative ideas!
.a"al s(u&& or cerebrum
.a"al1hati
"ranayama
a breathing techni%ue aimed at c&eaning the fronta& part of the brain: a&so ca&&ed
s(u&& po&ishing F done through rapid breaths ith more force on e$ha&ation!
.arma action: the act of doing
.arma yoga the yoga of action F aims at supreme consciousness through action: discussed in
/hagavad 1ita
.arna dhauti one of the shat(arma hich invo&ves c&eansing the ears!
.ati cha2rasana aist rotatingQ pose!
.e-ala 2um1ha2a spontaneous cessation of breath ithout any conscious effort!
.lesha aff&ictions or tensions F according to yoga there are ? such aff&ictions present in
humans from birth
.oormasana tortoiseQ pose F an advanced posture!
.osha sheath or body: rea&m of e$perience and e$istence!
.riya activity, dynamic yogic practice
.riya yoga the practice of (unda&ini yoga
.u22utasana coc(ere&Q pose
.um1ha2a breath retention
.undalini manQs retained energy or potentia& energy and consciousness
.undalini sha2ti refers to the humanQs potentia& energy &ying dormant in moo&adhara (base"
cha(ra &i(e a coi&ed serpent! Lhen aa(ened it rises up through the sushumna
nadi!
.undalini yoga phi&osophy e$pounding the aa(ening of potentia& energy and inherent
consciousness ithin the human body and mind!
.unAal 2riya a shat(arma (c&eansing" techni%ue that invo&ves the c&eansing of the stomach by
drin(ing in ater and then e$pe&&ing it by inducing vomiting!
:aghoo
shan2ha"ra2shalana
a shat(arma techni%ue F a&so referred as the short intestina& ash! Invo&ves the
drin(ing of severa& g&asses of ater and the e$pe&&ing it through stoo& after a
series of e$ercises (asanas": in the process a thorough c&eansing of the co&on
%$
ta(es p&ace!
:aya yoga union ith the supreme consciousness through pranayama or devotion! Ditera&&y,
union by absorption
#aha great
#aha 1andha the great &oc( F combines the three &oc(s in yoga F the moo&a bandha, .a&andhara
bandha and uddiyana bandha F together ith breath retention!
#aha mudra the great gesture F combines the practice of moo&a bandha, shambhavi and
(hechari mudras simu&taneous&y!
#aha nadi &itera&&y means Qgreat nadiQ, hich is the QsushumnaQ in yoga
#a2ara crocodi&e
#a2arasana crocodi&eQ pose
#anas cha2ra the energy center above the a.na cha(ra F is depicted ith si$ peta&s
#ani"ura cha2ra the energy centre in the spina& co&umn &ocated behind the nave& F corresponding
to the so&ar p&e$us!
#antra subt&e sound vibration, hich through repetition aims at e$panding oneQs
aareness or consciousness!
#antra sha2ti the poer of mantra
#atsyendrasana a spine tisting pose
#ayur peacoc(
#ayurasana peacoc(Q pose F advanced pose aims at strengthening the arms and stimu&ating
the manipura cha(ra!
#o2sha &iberation from the cyc&e of birth and death!
#oola root
#oola 1andha energy &oc( created by the contraction of the perineum in the ma&e and the
cervi$ in the fema&e!
#ooladhara cha2ra &oest energy centre in the human body here the (unda&ini sha(ti (serpent
poer" resides F situated in the perinea& f&oor in men and the cervi$ in omen!
#oorchha
"ranayama
fainting or sooning breathQ in hich the breath is inha&ed s&o&y and retained
for an e$tended period!
#ouna si&ence F the practice of si&ence
#udra &itera&&y means QgestureQ F mudra e$presses and channe&i6es cosmic energy ithin
the mind and body!
)adi energy channe&s in the body, simi&ar to the meridians in acupuncture
)adi shodhana
"ranayama
breathing techni%ue F is the Qa&ternate nostri& breathingQ or Qba&anced breathingQ F
ba&ances the energy f&o in the channe&s and purifies the energy channe&s (nadi"
by ba&ancing the f&o of breath through the right and &eft nostri&s!
)asagraBnasi2agra
mudra
hand gesture adopted during pranayama to a&ternate the f&o of breath through
the nostri&s!
)auli abdomina& massageQ F a c&eansing techni%ue (shat(arma" invo&ving the
contraction of the rectus abdomina& musc&es!
)eti 2riya another shat(arma (c&eansing techni%ue" F invo&ves c&eaning of the nasa&
passages or sinus irrigation: .a&a neti forms a part of the various neti (riyas!
)idra s&eep
)iyama ru&e: there are ? ru&es described in the #shtanga Yoga of Patan.a&i!
%%
,m the universa& mantra: cosmic vibration of the universe: represents the four states
of consciousness
Pada foot: section of a &iterary or(
Padmasana &otus pose F a seated meditative posture
Pancha ma2ara the five tantric practices : mansa(meat", madhya(ine", matsya(fish",
mudra(grain", and maithuna(se$ua& intercourse"
Pancha tatt<a the five e&ements F earth, ater, fire, air and ether
Param highest, supreme, 1od
Paramatma the supreme atma: 1od
Parichaya a-astha stage of perception of nada
Paschimottanasana bac( stretching pose
PatanAali author of the Yoga -utras and preacher of the eightFfo&d (ashtanga" yoga
Payas<ini nadi energy channe& terminating at the right big toe, beteen poosha and pinga&a
channe&s
Pingala nadi one of the main energy channe&s running on the right side of the spine from the
moo&adhara (base" cha(ra to the a.na cha(ra in the head by intersecting various
cha(ras on the ay!
Pla-ini "ranayama breathing techni%ue hich invo&ves gu&ping air and sa&&oing it into the
stomach and retaining it
Poornima fu&& moon night
Pra2amya fu&fi&&ment of desire
Pra2asha inner &ight
Pra2riti nature
Pramana proof
Prana vita& energy force sustaining &ife and creation
Pranayama techni%ue of breathing and breath contro& hich regu&ates energy f&o and aims
at maintaining energy ba&ance
Prasad an offering usua&&y food to and from the guru or higher poer
Pratyahara sense ithdraa&: first stage of concentrating on the mind during meditation
Pra-ritti nature of the mind
Prith-i tatt<a the earth e&ement
Purana eighteen ancient boo(s consisting of &egends and mytho&ogica& narrations
dea&ing ith creation, recreation and the genea&ogies of sages and ru&ers
Purusha man: pure consciousness
Purushartha purpose of the consciousness, of manQs e$istenceF the four basic needs or desires,
arth, (aama, dharma, mo(sha
RaAa yoga yoga in hich union is achieved through concentration of mind
Ra2ta 1indu red bindu, same as bee.a(seed" bindu, sha(ti bindu: the potentia&&y creative
bindu from hich creation springs: often refers to the ovum!
Recha2a e$ha&ation
Rudra Dord -hiva : Cudra is said to have sprung from /rahmaQs forehead and is one of
the ho&y trinity
&ahasrara cha2ra highest energy centre &ocated at the cron of the head
&''
&a2shi itness
&amadhi the fina& stage of ashtanga yoga in hich concentration becomes one ith the
ob.ect of concentration: supreme union!
&ams2ara impressions stored in the mind that form the basis of our be&iefs, attitudes and
persona&ity!
&an2al"a spiritua& reso&ve!
&annyasi one ho has renounced the or&d in see( of se&fFrea&i6ation!
&antosha contentment
&aras<ati 1oddess ho bestos (no&edge of fine arts and poer of speech
&ar-angasana shou&derstand F an inverted posture
&at truth
&atguru guru ho has attained se&fFrea&i6ation
&att<a guna %ua&ity unavering purity
&atya truthFone of the yamas
&eet2ari "ranayama /reathing techni%ue hich invo&ves hissing &eading to a coo&ing effect upon the
ho&e body!
&ha1da $rahman cosmic causa& state!
&ha2ti vita& force: energy
&ham1ha-i mudra a yoga gesture in hich one focusses at the midFeyebro centre
&hashan2asana moon pose
&hat2arma the si$ yogic techni%ues of purification of the body, vi6! neti, dhauti, nau&i, basti,
trata(a, (apa&bhati
&heetali "ranayama coo&ing breathQ F a pranayama techni%ue that &oers the body temperature by
inha&ing through the mouth hi&e &etting the breath f&o in over the tongue!
&hishya discip&e: student
&iddha yoni asana the fema&e counterpart of the siddhasana meditative posture, in hich the &eft
hee& presses the entrance to the vagina
&iddhasana a meditative seating posture in hich the &eft hee& presses the perineum
(stimu&ating the moo&adhara cha(ra": a&so ca&&ed as the adeptQs pose or the Qpose
of perfectionQ!
&irshasana inverted pose F the QheadstandQ in hich the body is inverted and ba&anced on the
cron of the head
&oham represents a mantra in meditation: &itera&&y means, QI am 5hatQ! Cepresents the
Psychic sound ith the sound QsoQ during inha&ation and QhamQ during e$ha&ation!
&oma cha2ra si$teen peta&&ed cha(ra situated above a.na and manas cha(ras
&u2hasana a comfortab&e meditative pose: a&so ca&&ed the Qeasy poseQ or simp&y the crossF
&egged pose!
&urya 1heda
"ranayama
breathing techni%ue in hich inha&ation is done through the right nostri& :
increases vita&ity
&urya nadi see Qpinga&a nadiQ
&ushumna nadi main energy channe& in yoga, in the centre of the spina& cord through hich
(unda&ini sha(ti f&os!
&utra neti yogic techni%ue to c&eanse the nasa& passage using a specia& thread
&<adhisthana second cha(ra in the spina& co&umn, above the moo&adhara!
&'&
cha2ra
&<asti2asana auspicious pose Fmeditative posture simi&ar to siddhasana
Tadasana pa&m tree poseF standing posture
Tamas the %ua&ity of inertia, &a6iness, procrastination!
Tirya2a
1huAangasana
tisting cobra pose
Tirya2a tadasana saying pa&m tree pose
Trata2a one of the c&eansing techni%ues (shat(arma" in hich the ga6e is focussed upon
an ob.ect such as a cand&e f&ame!
9ddiyana 1andha abdomina& retraction &oc(Q: draing in of the abdomen toards the bac(bone
after e$ha&ing
9AAayi "ranayama a (ind of breathing techni%ue hich produces a &ight sonorous sound!
9t2atasana s%uatting position
9ttan2oormasana 5ortoise pose
aArasana the Qthunderbo&tQ pose: a (nee&ing posture ith buttoc(s resting upon the hee&s!
ama s<ara f&o of breath in the &eft nostri&
aman dhauti yogic techni%ue to c&eanse the stomach by vo&untary vomiting! 5here are to
types: (un.a& (riya (regurgitating of ater" and vyaghra (regurgitating of food"
arisara dhauti yogic c&eansing techni%ue in hich a &arge %uantity of ater is drun( in
con.unction ith asanas to c&eanse the entire digestive tract: a&so (non as
shan(hapra(sha&ana!
ashit-a abi&ity to contro& a&& ob.ects, &iving and nonF&iving
astra dhauti yogic deto$ification techni%ue in hich a specia&&y prepared c&oth is sa&&oed
and removed after ten minutes, in order to remove mucus from the stomach
atsara dhauti a c&eansing techni%ue in hich the air sa&&oed into the stomach is be&ched
out!
ayu tatt<a air e&ement
edas four ancient te$tsF Cig, Ya.ur, -ama, #tharva, hich are further divided into
-amhita, /rahmana, #ranaya(a and Epanishads! 5hey ere revea&ed to the
sages and saints of India hich e$p&ain and regu&ate every aspect of &ife from
supreme rea&ity to or&d&y affairs! 5he o&dest boo(s in the &ibrary of man(ind!
eerasana hero,s pose F for concentration and discrminative thin(ing!
ishuddhi cha2ra one of the energy centres &ocated in the spine behind the throat and connected
ith the cervica& p&e$us, tonsi&s and thyroid g&and!
Yamuna ri-er emanating from Yamnotri in the Hima&ayas and .oining 1anga near #&&ahabd,
North India:refers to pinga&a nadi in the pranic body!
Yoga state of union beteen to opposites F body and mind: individua& and universa&
consciousness: a process of uniting the opposing forces in the body and mind in
order to achieve supreme aareness and en&ightenment!
Yoga a1hyasa practice of yoga!
Yoga nidra a deep re&a$ation techni%ue a&so ca&&ed Qyogic s&eepQ in hich mind and body is
at comp&ete rest but ith comp&ete aareness!

&'2

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2! 'hanting (=m o Mantra" and Meditation

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