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Atma Power Yoga
 

Atma Power Yoga

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This is a description of our Power yoga set - The Practice of Simultaneously Being Grounded and Flowing. ...

This is a description of our Power yoga set - The Practice of Simultaneously Being Grounded and Flowing.

Atma Power Yoga is probably the best strength building flow sequence that we at Atma Yoga have ever experienced. This unique progression of poses has a powerful and supportive impact on the mind.

Visit our website at http://atmayoga.net/resources/pdfs-and-e-books/ to get access to more of our sets from beginner's to restorative, to himalayan.

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    Atma Power Yoga Atma Power Yoga Document Transcript

    • Atma Power Yoga
    • ATMA POWER YOGAThe practice of simultaneously being grounded and flowing1) Ashvasana - Horse Pose From the cored up position, step wide outside the yoga mat. Bend your knees,keep your spine straight and relax your shoulders. Your neck remains open front andback and your chin is parallel to the floor. Your hands can rest on your thighs. Usethis opportunity to establish a 1 to 1 Ujjaya breathing cycle. Take 4 full Ujjayabreaths, constricting the glottis on both the inhale and the exhale.Benefits:- Encourages diaphragmatic breathing- Strengthens the knees and thighsContraindications:- Knee Injuries2) Tadasana – Mountain Pose Stand with your feet shoulder-width apart. Open the toes, and pull up fromthe thighs into the floor of the pelvis. Retract the shoulder blades gently pulling themdown and back; shoulders are relaxed by simply feeling their weight, fingers gentlyreaching for the floor, lifting from the crown of the head.Benefits:- Strengthens the thighs- Promotes proper core positioning and postureSTRENGTH SERIES – THIS IS A FLOW SEQUENCE OF 26 POSESTHAT YOU WILL GOTHROUGH 4 TIMES WITH STANDING POSTURES IN BETWEEN.CONCENTRATE ON ALIGNING YOUR BREATH WITH YOUR MOVEMENTS.SS1) Hasta Uttanasana – Hand Reach From Mountain Pose, inhale raising the arms up and look up at the ceiling. Asyou exhale, roll down into a forward fold. You can bend your knees and allow thespine to compress slightly. Roll back up as you inhale, stretching towards the ceiling.For each of the four strength series, you will increase your back bend when you reachthe top of your inhalation (during the fourth series, you will be bending as farbackward as you comfortably can). Repeat Hasta Uttanasana for four breaths.Benefits:- Stretches and relaxes the spine, hips and shoulders- Promotes flowing relationship between breath and movementContraindications:- Back injuries- Low blood pressureSS2) Virabhadrasana 1 – Warrior 1 Pose After four breaths of Hasta Uttanasana, inhale back up to the top positionreaching for the ceiling. As you exhale, step to the back of the mat with your rightfoot. Bend the left knee and position it directly above the left ankle, while keeping theright leg straight. Depending on the rotation of your hips, your right foot can beparallel to your mat with the heel raised, or it can twist at an angle for stability.
    • Benefits:- Stretches the chest, lungs, shoulders, abdomen, back and psoas (groin)- Strenghtens and stretches the thighs, calves, ankles and core musclesContraindications:- High blood pressure- Heart problemsSS3) Virabhadrasana 2 – Warrior 2 Pose From Warrior 1, inhale as you extend your left arm in front of you and yourright arm behind you. Your arms should be parallel to the floor, reaching for the wallsin front of and behind you. Allow your hips to rotate to your right, while using yourthigh muscles to keep your left knee positioned over your left ankle. The chest is outand the spine is perfectly straight as you pull up through the crown of your head.Benefits: Same as Warrior 1, and...- Opens the chest and stretches the shouldersSS4) Uttitha Parsvatkonasana – Extended Side Angle Pose From Warrior 2, Exhale as you bend your left knee more and deepen yourlunge. At the same time, bend from the hips and bring your torso towards the floorwith your back straight and chest out. Allow your left hand to touch the floor at theoutside edge of your left foot. The torso rotates toward the right as you look at thewall on your right side. Your right arm is straight, reaching for the wall in front ofyou (at a 45 degree angle).Benefits:- Increases stamina- Stimulates abdominal organs- Stretches and strengthens the thighs, psoas, legs, knees and anklesContraindications:- Headache or insomnia- High or low blood pressureSS5) Trikonasana – Triangle Pose From the Extended Side Angle Pose, Inhale as you sweep your right arm downto the floor then around and up to point towards the ceiling. At the same time,straighten your left leg and look up towards your right hand.Benefits:- Stretches and strengthens the thighs, knees, and ankles- Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine- Stimulates the abdominal organs- Helps relieve stress- Improves digestion- Helps relieve the symptoms of menopause- Relieves backache, especially through second trimester of pregnancy- Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, andsciaticaContraindications:- Diarrhea- Headache- Low blood pressure
    • - Heart Condition: Practice against a wall. Keep the top arm on the hip.- High blood pressure: Turn the head to gaze downward in the final pose.- Neck problems: Dont turn your head to look upward; continue lookingstraight ahead and keep both sides of the neck evenly long.SS6) Parivritta Trikonasana – Revolving Triangle Pose From Trikonasana, maintain your lower body position as you rotate the torsoto the left on an exhale. Place your right hand on the floor beside your left big toe andlift your left hand towards the ceiling (looking up at your left hand).Benefits:- Strengthens and stretches the legs- Stretches the hips and spine- Opens the chest to improve breathing- Relieves mild back pain- Stimulates the abdominal organs- Improves sense of balanceContraindications:- Headache or insomnia- High or low blood pressure- DiarrheaSS7) Trikonasana – Triangle Pose From Revolved Triangle Pose, inhale as your rotate your torso back aroundand repeat Triangle Pose.SS8) Virabhadrasana 2 – Warrior 2 Pose From Triangle Pose, exhale as you draw your torso back up and lunge forwardback into Warrior 2. Your left knee is positioned directly above your left toes, yourspine is straight and your arms are parallel to the floor.SS9) Uttitha Tadssana – Mountain Pose From Warrior 2, inhale as you sweep your right arm down towards the floorthen around and up stretching toward the ceiling. At the same time, step forwardwith your right foot and raise your left hand to meet your right hand reaching up atthe top of your inhale. As you exhale, step back with your left foot and come intoWarrior 1.AT THIS POINT YOU WILL REPEAT POSTURES SS2 – SS9 ON THE LEFT SIDE.SS18) Prasarita Padottanasana with Parivritti Uttitha Hastasana – Wide Stance FlatHands (with added torso twist) From the upward-reaching, extended Tadasana position (SS17), position yourfeet wide outside your mat as you exhale and bend forward from the hips. Keep theback straight, chest out and neck neutral as you bring your hands to the floor. Use ablock and/or bend your knees if your hands donʼt reach all the way to the floor.Inhale, reach the right hand towards the ceiling and look up at the right hand. Exhaleand float your right hand back down; then inhale and reach up with your left hand.Exhale and bring your left hand back to the floor.Benefits:
    • - Strengthens and stretches the inner legs, calves, hamstrings and spine- Tones the abdominal organs- Calms the brain- Relieves mild backachesContraindications:- Lower back problems (be sure not to engage or compress the lumbar arch)SS19) Kumbakasana – Plank Pose From the previous posture, inhale as you walk or jump your feet back. Spreadout your fingers, and distribute your weight evenly between your hands and toes.Your hands are directly beneath your shoulders, and your back and neck are perfectlystraight. Plank pose is like being at the top of a push-up position.Benefits:- Strengthens the chest, arms and core musclesContraindications:- Wrist injuries or Repetitive Stress Syndrome (make a fist to avoid hyperextending the wrist)SS20) Caturanga Dandasana – Four Limb Staff Pose From the Plank Pose, exhale as you bend your elbows and slowly lower yourtorso towards the floor. Stop when you are about 2 inches away from the ground andhold your position. The spine remains straight, the core engaged and the neckneutral. Keep your elbows tucked in at your sides so that they are pointing towardsyour feet.SS21) Urdhva Mukha Svanasana – Upward Facing Dog From the bottom of Caturanga Dandasana, gently point your toes outwardtowards the wall behind you. Inhale as you straighten your arms, bend backwardsand look up to the ceiling. Your weight is distributed evenly between your hands andthe tops of your feet.SS22) Kumbakasana with Vashistasana – Plank Pose (Revolving) From Upward Facing Dog, exhale as you engage your core muscles tostraighten your spine. Reposition your feet so that your weight is distributed betweenyour toes and hands in the Plank position. Inhale and rotate the body to the right,lifting your right hand to reach towards the ceiling. To do this, your left hand willneed to slide a little to the right so it can support your upper body. Your feet will alsohave to rotate so that your weight is distributed between the outside edge of your leftfoot and the ball of your right foot. Exhale and float the right hand back to the floor,bringing your entire body back to center. Now inhale and repeat as you inhale yourleft hand up. Exhale and come back into Plank Pose.SS23) Caturanga Dandasana – Four Limb Staff PoseInhale in Plank Pose, then exhale as you repeat Caturanga Dandasana.SS24) Urdhva Mukha Svanasana – Upward Facing DogAt the bottom of Caturanga Dandasana, inhale as you repeat Upward FacingDog.
    • SS25) Adho Mukha Svanasana – Downward Facing Dog From Upward Facing Dog, exhale as you lift the knees away from the floor andpush your tailbone up toward the ceiling. Distribute your body weight evenlybetween your hands and the balls of your feet. Spread your fingers so that your indexfingers are parallel (this will vary due to shoulder rotation). Pushing through yourhands, making a straight line with your arms, neck and spine as you continue to liftyour tailbone up. Begin with the knees bent, then without losing the integrity of yourcore strength, you can begin to straighten the knees and push the ankles towards thefloor.Benefits:- Calms the brain and helps relieve stress and mild depression- Energizes the body- Stretches the shoulders, hamstrings, calves, foot arches and hands- Strengthens the arms and legs- Helps relieve the symptoms of menopause and menstrual discomfort- Helps prevent osteoporosis- Improves digestion- Relieves headache, insomnia, back pain and fatigue- Therapeutic for high blood pressure, asthma, flat feet, sciatica and sinusitisContraindications:- Carpal tunnel syndrome (make fists with your hands)- Diarrhea- Pregnancy (do not do this pose late-term)- For high blood pressure, headache or menstrual pain, support your head on abolster or block with the ears level between the armsSS26) Tadasana – Mountain Pose From Downward Facing Dog, Walk or jump the feet forward (in between yourhands). Inhale as you roll the spine up, straighten the legs and reach up towards theceiling. As you exhale, bring your arms back down to your sides in a strong MountainPose.3) Uttita Hasta Padangustasana – Extended Toe GrabRaise the right knee as high as you can, grabbing the big toe with the rightfingers. Pull the knee up towards the shoulder and lift up on the thigh of the left leg.Straighten the right leg in front of you. Maintain a strong left support leg, pulling upon the thigh. Maintain Tadasana while doing this. If the support leg and the right legare completely straight, you can begin to open the right leg towards the right side ofthe room. Extend further each time you exhale, holding your incremental gains asyou inhale. Hold this posture for 4 breaths, then switch to the left side and repeat.Benefits:- Strengthens the legs and ankles- Stretches the backs of the legs- Improves sense of balanceContraindications:- Ankle or low back injuries(STRENGTH SERIES #2)
    • 4) Natarajasana – Lord of the Dance Pose Bring your left arm up, palm facing forward. Put the right foot inside the righthand, holding onto the right foot 2 inches below the toes. Kick back against that righthand. Use the strength of your thigh to pull the arm up. Think of the right footcoming to meet the left hand. Pull up from the crown of the head, keeping your torsoupright and your spine straight. Extend further each time you exhale, holding yourincremental gains as you inhale. Hold this posture for 4 breaths, then switch to theleft side and repeat.Benefits:- Stretches the shoulders and chest- Stretches the thighs, groins, and abdomen- Strengthens the legs and ankles- Improves balanceContraindications:- Low blood pressure- Injuries to the groins or hip flexors(STRENGTH SERIES #3)5) Virabhadrasana 3 – Warrior 3 PoseStarting from Tadasana, take one big step back to the end of the mat. Bringyour right knee up while you interlock the fingers over the head and point the indexfingers at the ceiling. Step forward with your right foot to the center of the mat andextend your left leg towards the wall behind you. From your left foot all the way toyour fingertips, your body is one straight line parallel to the floor. Hold for 4 breaths;you will complete this sequence with the following two poses before repeating onyour left side.Benefits:- Strengthens the ankles and legs- Strengthens the shoulders and muscles of the back- Tones the abdomen- Improves balance and postureContraindications:- High blood pressure6) Ardha Candrasana – Half Moon Pose From Warrior 3, bring the hands to the mat keeping the left leg extendedbehind you. Reach your left hand up toward the ceiling and look up at your left hand.Hold for 4 breaths.7) Patanvrksasana – Toppling Tree Pose ) or Heron Pose From Half Moon Pose, bring your left hand back to the ground. Place bothyour hands on the mat directly in front of your right foot, and reach the left foottoward the ceiling. For a variation, you can grasp your right ankle with both yourhands, keeping your left leg and torso in a straight line parallel to the floor. Hold for 4breaths.8) Virabhadrasana 3 – Warrior 3 pose From Toppling Tree Pose, steadily lift the arms back into Warrior 3 (reaching
    • toward the wall in front of you). Hold for 4 breaths, then steadily bring your left legback to the floor. Step back with your right foot to complete the series; then lift theleft knee and repeat the Warrior 3 series with your right leg extended behind you.(STRENGTH SERIES #4)9) Vrkasana – Tree Pose Inhale as you bring the right heel up on the left thigh (alternately, you canposition the heel in front of you thigh). Your left leg is straight and your hips open.Bring your hands into Pranama Mudra, pressing the thumbs against the sternum andgazing at a point on the wall in front of you. When you are balanced, begin to bringthe thumbs up - first to the throat charka, then the center between the eyebrows, andfinally overhead. Look up at the ceiling. Hold for 4 breaths, then coming back downopen the arms gracefully and switch legs.Benefits:- Strengthens thighs, calves, ankles, and spine- Stretches the groins and inner thighs, chest and shoulders- Improves sense of balance- Relieves sciatica and reduces flat feetContraindications:- Headache or insomnia- Low blood pressure- High blood pressure: Dont raise arms overhead10) Dandasana – Staff Pose From Downward Facing Dog, walk or jump your feet forward in between yourhands, and come into a seated position with your legs straight out in front of you.Pull back on the toes, and lift up through the spine. The shoulders should be relaxed,the neck neutral, and the chest forward. Push out through your heels and pull upthrough the crown of the head. The hands can rest on the ground beside your hips,fingers pointed out. Hold for 3-6 breaths.Benefits:- strengthens abdominal muscles and hip jointsContraindications:- back and hip injuries11) Prapadasana – Forefoot Balance Pose From Dandasana, bend both knees and bring the soles of the feet together withyour heels drawn in toward your pelvis. Walk yourself up so that you are standing onthe balls of your feet (keeping them as close together as possible). Use your hands toposition your knees as far apart as you can, and then bring your hands into PranamaMudra. Head, neck, shoulders and spine are straight; your chest is out and you arelifting up through the crown of your head. Hold for 3-6 breaths, then use your handsbehind you to come back into Dandasana.Benefits:- Helps develop your balance- Stretches and strengthens the feet, knees and hipsContraindications:- Knee or foot injuries
    • 12) Janusirsasana – Head to Knee Forward Bend Bend the right knee and bring the right foot into the left thigh. Inhale liftingyour arms up, then exhale as you bend forward from the hips. Keep your head andchest straight as you grab your left big toe. Use the strength of your arms to bringyour stomach to your thigh. Only if you can do so without collapsing your back,continue to bend forward until your chest and eventually your head is touching yourleg. Intensify your stretch as you exhale, and hold your gains as you inhale. Hold thispose for 4 breaths, then inhale as you lift back up, switch legs and repeat. Finish bycoming back into Dandasana.Benefits:Calms the brain and helps relieve mild depression- Stretches the spine, shoulders, hamstrings, and groins- Stimulates the liver and kidneys- Improves digestion- Helps relieve the symptoms of menopause- Relieves anxiety, fatigue, headache, menstrual discomfort- Therapeutic for high blood pressure, insomnia, and sinusitis- Strengthens the back muscles during pregnancy (up to second trimester), donewithout coming forward, keeping your back spine concave and front torsolong.Contraindications:- Asthma- Diarrhea- Knee injury: Dont extend the injured knee completely and support it on afolded blanket.13) Pashimotanasana – Posterior Stretch From Dandasana, inhale as you lift your arms and reach toward the ceiling.Bending only from the hips, come forward as you exhale and grab your toes. Bendyour knees if necessary, making sure to keep the back straight and the core musclesengaged. Use the strength of your arms to draw your torso closer toward your thighs.Come deeper into the pose with each exhale, and hold your gains as you inhale. Holdfor 4 breaths, then inhale back up to Dandäsana.14) Setu Bandha Sarvangasana – Bridge Pose Lying on your back, bend both knees and place the feet flat on the floor hip-width apart. Bring your arms alongside your torso, sliding your hands towards yourheels as you tuck your shoulders underneath you. Inhale, press the feet into the floorand push up with your hips. Distribute your weight between your feet, arms andshoulders so that there is no pressure on the neck. Engage the legs, buttocks andmula bandha to lift the hips as high as you can. Lift higher with each inhale, and holdyour ground as you exhale. Hold for 4 breaths; to release, exhale slowly and roll thespine back to the floor.Benefits:- Builds core and lower body strength- Lengthens and builds strength in the spine- Energizes the body- Stimulates the endocrine and nervous systems
    • - Reduces anxiety, fatigue, backache, headache and insomnia- Stimulates the abdominal organs and improves digestionContraindications:- Injuries to the knees, shoulders or back15) Urdhva Dhanurasana – Upward Bow Pose From the finishing position in Bridge Pose, bring the hands to either side of thehead with your palms on the floor and your fingertips pointing towards yourshoulders. Lift your pelvis and extend your arms; pushing the hips toward the ceiling.Lift higher with each inhale, and hold your ground as you exhale. Hold for 4 breaths;to release, exhale slowly and bend the elbows to bring the weight of your body restingon your shoulders. Roll the spine back to the floor.Benefits:- Stretches the chest and lungs- Strengthens the arms and wrists, legs, buttocks, abdomen, and spine- Stimulates the thyroid and pituitary- Increases energy and counteracts depression- Therapeutic for asthma, back pain, infertility, and osteoporosisContraindications:- Back injury- Carpal tunnel syndrome- Diarrhea- Headache- Heart problems- High or low blood pressure16) Setu Bandha Sarvangasana with Ekapada – Bridge Pose with One Foot Raised Repeat the Bridge Pose, this time with your hands underneath your hips (theweight of your torso is on your elbows). Inhale as you lift your right foot straight upand press your right heel toward the ceiling with your toes pulled back. Hold for 4breaths, then switch legs and repeat. Exhale as you release, rolling the spine downgently and extend the legs to rest in Sivasana.17) 360 Degree Barrel Roll From Sivsana, lift the torso and support your upper body with your elbows.Then slide your hands back along the floor and push up with your hips. Your handsare directly beneath your shoulders, and your entire body is in a straight line inPurvatanasana (Reverse Plank Pose). Inhale as you rotate your body to the right, youleft hand reaching toward the ceiling in Vashistasana (Side Plank Pose). Now exhaleand bring the left arm down as you continue to rotate to the right, coming intoKumbakasana (Plank Pose). Continue your clockwise rotation, inhaling and bringingthe right arm up in Vashistasana. Finally, exhale as you rotate back into your startingposition of Reverse Plank. Lower the hips and finish in Dandasana.18) Ardha Matsyendrasana – Half Lord of the Fishes Pose Bend the right knee and place your right foot flat on the floor on the outside ofyour left thigh. Grab the right knee and use the strength of your arms to pull yourknee towards your chest. Make sure your chest is out, your core muscles are engagedand your spine is straight; there is no compression in your neck and your shouldersare relaxed. When you feel you have a solid foundation, twist your torso to the right
    • and look towards the wall behind you. Your left hand is grasping your right leg justbelow the knee, and your right hand comes resting on the mat behind you. Be surethat you are twisting from your mid back and not from your shoulders (a goodmeasure is whether you are keeping your shoulders relaxed down away from yourears). Hold for 4 breaths and then repeat this posture on the other side. Release andsit in Dandasana.Benefits:- Stimulates the liver and kidneys- Stretches the shoulders, hips, and neck- Energizes the spine- Stimulates the digestive fire in the belly- Relieves menstrual discomfort, fatigue, sciatica, and backache- Therapeutic for asthma and infertilityContraindications:- Back or spine injury19) Ardha Baddha Padma Prapadasana – One Foot Balance Pose From Dandasana, cross the right ankle over the left thigh. Bend the left kneeand use your arms to walk yourself up so that you are balancing on the ball of yourleft foot (heel is in between your sitting bones). Keep your chest forward and yourback straight; you can use your fingertips for support, or if you are able, bring yourhands into Pranama Mudra. Hold for 2-4 breaths, then use your hands to supportyour torso as you release. Repeat the posture on the other side and finish back inDandasana.Benefits:- Helps develop your balance- Stretches and strengthens the feet, knees and hipsContraindications:- Knee or foot injuries20) Parivritti Upavishta Padangusthasana – Revolved Seated Toe Grab Pose From Dandasana, bend the right knee and lift the right foot as you grab yourbig toe with your right hand (index an d middle fingers). Straighten the knee withyour core muscles engaged and chest out. Extend the left arm and reach towards thewall behind you, rotating your torso to the left and looking toward your left hand.Keep your shoulders relaxed and away from your ears. Hold for 4 breaths, thenrelease and repeat the pose on the other side. Return to Dandasana.Benefits:- Stretches the hamstrings and calf muscles- Strengthens and stretches the back and shoulder musclesContraindications:- Back or shoulder injuries21) Purva Naukasana – Upward Facing Boat Pose From Dandasana, engage the core muscles and lean back so that your torso isat a 45 degree angle with the floor. Extend your arms with your palms facing downand lift your legs at a similar angle. Hold for 108 Kapala-Bhaddhi breaths, then comeback to Dandasana.Benefits:
    • - Strengthens the abdomen, hip flexors, and spine- Stimulates the kidneys, thyroid and prostate glands, and intestines- Helps relieve stress- Improves digestionContraindications:- Asthma- Diarrhea- Headache or insomnia- Heart Problems- Low blood pressure- Menstruation- Pregnancy- Neck injury: Sit with your back near a wall to perform this pose. As you tiltyour torso back rest the back of your head on the wall.22) Suptadandasana – Supine Staff Pose Come back into Dandasana from Reverse Plank. Core up, lock the hips andgently fall backwards so that your heels push towards the ceiling. You can use abolster underneath the pelvis if it is difficult to keep your legs straight. Hold for 3-6breaths.Benefits:- strengthens abdominal muscles23) Urdhva Mukha Pashimotanasana – Upward Facing Forward Bend From Suptadandasana, bend the knees and grab the big toes with your indexand middle fingers. Straighten the legs and use the strength of your arms to pull yourfeet towards the floor behind your head. Keep the small of your back and your headresting on the floor.24) Supta Upavishtakonasana – Reclining Wide Angle Forward Bend From the above position, open your legs as wide as you can. Keep the backand shoulders on the floor as you pull your feet apart using the strength of your arms.Hold for 3-6 Ujjaya breaths, then bring your legs back together and repeat UrdhvaMukha Pashimotanasana.25) Halasana – Plow Pose Fromathe above posture, pull your toes down the floor behind your head(allowing your back to roll up off the floor one vertebrae at a time). Distribute yourweight between your toes and your shoulders, being careful that there is nocompression in your neck.Benefits:- Calms the brain- Stimulates the abdominal organs and the thyroid gland- Stretches the shoulders and spine- Helps relieve the symptoms of menopause- Reduces stress and fatigue- Therapeutic for backache, headache, infertility, insomnia, sinusitisContraindications:- Diarrhea
    • - Menstruation- Neck injury- Pregnancy- Asthma & high blood pressure: Practice Halasana with the legs supported onprops.26) Sarvangasana – Shoulder Stand From the Plow Pose, put your hands on the small of your back, pressing yourelbows into the floor. Put the weight of your body on the tripod of your shoulders,shoulder blades and elbows. Straighten your legs up to the ceiling. There will be anatural compression on your throat, but make sure that there is no pain or pressureon your neck. Hold for 4-8 breaths, then bend your knees and come back to the PlowPose. Hold onto your toes and roll down one vertebra at a time. Come all the waydown and rest in Sivasana.Benefits:- Calms the brain and helps relieve stress and mild depression- Stimulates the thyroid and prostate glands and abdominal organs- Stretches the shoulders and neck- Tones the legs and buttocks- Improves digestion- Helps relieve the symptoms of menopause- Reduces fatigue and alleviates insomnia- Therapeutic for asthma, infertility, and sinusitisContraindications:- Diarrhea- Headache- High blood pressure- Menstruation- Neck injury- Pregnancy27) Supta Pavana Muktäsana – Single Knee Hug Bring your right knee in towards your right shoulder, using both of your handsto grasp your knee and pull it towards your chest. Pull the left toes towards you andpush out with the left heel. Hold for two minutes, then release and relax the legs(bouncing the knees). Repeat with the left knee.Benefits:- Releases tension in the hamstring muscles by flexing the knee28) Supta Ardha Matsyendrasana – Single Knee Hug with Twist Bend the right knee, bringing the right foot behind the left knee. Using yourleft hand, gently pull your right knee down towards the ground on your left side.Extend your right arm out to your side and look towards the wall on your right side.Let each exhalation bring you deeper into the pose. Hold for 2 minutes or more, thenrelease very slowly and repeat on the other side.Benefits:- Stretches the back muscles- Realigns and lengthens the spine- Hydrates the spinal discsContraindications:
    • - Injuries of the knees, hips or back29) Suptakapotasana – Sleeping Pigeon Bend the knees and place the feet flat on the floor. Bring the right ankle overthe left knee. Reach through and grab below the left knee with both hands, allowingthe shoulders and neck to remain on the floor. Pull back gently with your hands,deepening your stretch during your exhalations and holding your progress duringyour inhalations. Use a bolster underneath the pelvis if necessary. Hold for 2 minutesor longer, then release the posture, relax the legs and bounce the knees up and down.Repeat with the left ankle and right knee.Benefits:- Lengthens the hamstringsContraindications:- Knee injuries30) Atma Yoga Sivasana Mudra Lying on your back, place the arms 8 inches away from your body with all tenfingernails touching the floor. Pull the toes towards you and keep the eyes open andfixed on a point on the ceiling. Do 10 1 to 1 breaths., then relax the body, close youreyes and breathe normally. See if anyone needs a blanket or pillow.SYSTEMATIC RELAXATION (use this script when students are lying in Sivasana)Become aware of your body as it lies in contact with the floor.Notice the floor and the earth beneath and her perfect ability to support youcompletely.Notice the weight of your own body and become aware of the experience of weight.Experience the sensation of gravity and weight as if you were feeling it for the firsttime.Surrender to the experience of weight in your feetSurrender to the experience of weight in your kneesSurrender to the experience of weight in your pelvisSurrender to the experience of weight in your navelSurrender to the experience of weight in your heart spaceSurrender to the experience of weight at the pit of your throatSurrender to the experience of weight at the center between the eyebrowsNotice the weight of your whole body and experience the sensation of weight as if youwere feeling it for the first time... allow the surrender to heal your unconsciousBreathe into that sensation...And allow your exhalation to be a complete act of surrender... surrender to gravity...surrender to the experience of weight...
    • Only your breath and the sensation of weight remain.Make a decision that you are developing a powerful and intimate relationship withyour breath.Now with me inhale into a deep sense of peace,Exhale and say to yourself “I surrender”(Turning back to you) bring your awareness to the breath and feel the sensation ofbreath as it enters and exits the body.(Let the music play for a bit, then tell them to, “inhale deeply...exhale slowly...)Bring knees to the chestGently swing side to side (jhulanasana).Gently rock back and forth (lurhakanasana).HAND OUT SACRED SNACKS