200 Hr Yoga Teacher Training Certificate Course Batch January 2021 Revision Examination Practicum Karuna Yoga Vidya Peetham Bangalore India.pdf
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Karuna Yoga Vidya Peetham Bangalore India 200 Hr Yoga Teacher Training Certificate Course Batch: January 2021 Revision Examination: Practicum Practicum - Part One Examination 1. Name of Pose in Sanskrit 2. Name of Pose in English 3. Benefits 4. Contraindications 5. Transition In 6. Transition Out 7. Final pose reflection and refinement 8. Final Pose (stability, comfortability, alignment, active muscles and relaxed mind, with soft breathing) 9. Preparative Pose 10. Counter Pose 11. Modifications 12. Alignment cues Practicum - Part Two Examination 1. Verbal Cues 2. Hands on adjustment 3. Alignment cue 4. Individual and Group Observation Skill 5. Observation of Transition In 6. Observation of Transition Out 7. Final Pose: Observation Skill 8. Observation of Stability 9. Observation of Comfortability 10. Observation of Alignment 11. Observation of Active muscles 12. Observation of Relaxed mind 13. Observation of Breathing 14. Overall observation skill Practicum - Part Three Examination Different hatha yoga class sequencing, with different theme. ******
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This document provides an overview of the yoga pose Gomukhasana. It begins with defining the name and describing the technique, including positioning of the legs resembling a cow's face and variations where the hands are clasped behind the back. Potential mistakes, cautions, duration and frequency of practice are outlined. Benefits described include increased flexibility, reduced stress and treatment of various diseases. Several yoga texts that discuss Gomukhasana are analyzed and compared, including the Hatha Yoga Pradipika and Gheranda Samhita. Personal experiences practicing the pose are shared. Research on the effects of Gomukhasana for conditions like autism and mental health is mentioned.
200 hour level hatha yoga teacher training in mysore india
The 200-hour yoga teacher training program offered by Hatha Yoga Mysore provides comprehensive instruction in asanas, pranayama, mudras, bandhas, nutrition, Bhagavad Gita, yoga sutras, and anatomy to certify students as yoga teachers. The September 2010 training program will take place from September 1-28 and will be taught by experienced faculty and recognized by Yoga Alliance USA. The training covers yoga philosophy, meditation, relaxation techniques, and asana and pranayama instruction for beginners.
Linga Mudra(Mark of Siva) generates excessive heat within the body
Benefits:
Linga mudra generates excessive heat within the body and is very useful for dealing with colds.
It also helps in boosting the immune system and makes the body more resistant to colds and similar infections.
The benefits of penis posture also extend to the respiratory system and it can help loosen the phlegm accumulated from the throat.
This posture also helps in weight loss.
Discomfort experienced in an air conditioned room is relieved by this mudra.
Difficulty in breathing can be relieved by this mudra.
Congested nose can be relieved by this mudra immediately and one can get good sleep.
It controls the flow of the menstrual cycle. Performing the Linga mudra with the Sun Mudra gives better results – both 15 minutes each, one after the other.
When navel center is shifted from its original place, comes back to its place by this mudra.
Pitta Pacifying Mudra (Excess Heat Reducing Gesture)
Benefits:
The fire element represented by the thumb is pacified by the earth and water elements of the ring and little fingers respectively as it ‘bows’ to these elements.
Varada Mudra(Forgiveness Gesture)therapy
Benefits:
Bringing all your fingers together indicates that all your elemental energies are united.
Having the hand facing down demonstrates an attitude of humility and loving generosity.
OM Meditation - ultimate meditation technique
PHASE-IV
The very deep experience of silence helps to expand from the 3 - dimensional awareness of the body to all pervasive awareness. The bed of silence becomes deeper and more expansive - an ocean of silence with waves on it merge into complete silence called Ajapa state of the mind. This silence is the source of Creativity, Power, Knowledge and Bliss.
PHASE V
From this deep ocean of silence in the heart region, let one OM emerge as an audible sound which diffuses into the entire body and the space all around. Enjoy the beautiful vibrations.
Blink the eyes slowly, gently open the eyes and come out of meditation.
taittreya upanishad - tradition of yoga and Upanishads, this concept of panch...
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In his search towards reality or the unchanging fundamental unit of this universe, a scientist started with the external gross world of solid matter which is simple and easy to see, divide, and do experiments with.
This search led him through steps of understanding of this entire world of matter starting from elements, molecules, atoms, protons, neutrons and electrons;
He further understood that it is all packets of energy.
The atoms conglomerate together to form various chemicals; our body is therefore a permutation and combination of various chemicals. (Packets of energy in various configurations) When they join together they form molecules, cells, tissues organs, etc.
These follow certain well defined laws of nature and are controlled by nervous (electrical) and chemical (hormones) mechanisms to bring about movement and action in each and every cell.
Thus annamaya kosha is the physical frame which the grossest of the five Koshas.Recommended
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Multi-Style Yoga
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Gomukhasana
This document provides an overview of the yoga pose Gomukhasana. It begins with defining the name and describing the technique, including positioning of the legs resembling a cow's face and variations where the hands are clasped behind the back. Potential mistakes, cautions, duration and frequency of practice are outlined. Benefits described include increased flexibility, reduced stress and treatment of various diseases. Several yoga texts that discuss Gomukhasana are analyzed and compared, including the Hatha Yoga Pradipika and Gheranda Samhita. Personal experiences practicing the pose are shared. Research on the effects of Gomukhasana for conditions like autism and mental health is mentioned.
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Linga Mudra(Mark of Siva) generates excessive heat within the body
Benefits:
Linga mudra generates excessive heat within the body and is very useful for dealing with colds.
It also helps in boosting the immune system and makes the body more resistant to colds and similar infections.
The benefits of penis posture also extend to the respiratory system and it can help loosen the phlegm accumulated from the throat.
This posture also helps in weight loss.
Discomfort experienced in an air conditioned room is relieved by this mudra.
Difficulty in breathing can be relieved by this mudra.
Congested nose can be relieved by this mudra immediately and one can get good sleep.
It controls the flow of the menstrual cycle. Performing the Linga mudra with the Sun Mudra gives better results – both 15 minutes each, one after the other.
When navel center is shifted from its original place, comes back to its place by this mudra.
Pitta Pacifying Mudra (Excess Heat Reducing Gesture)
Benefits:
The fire element represented by the thumb is pacified by the earth and water elements of the ring and little fingers respectively as it ‘bows’ to these elements.
Varada Mudra(Forgiveness Gesture)therapy
Benefits:
Bringing all your fingers together indicates that all your elemental energies are united.
Having the hand facing down demonstrates an attitude of humility and loving generosity.
OM Meditation - ultimate meditation technique
PHASE-IV
The very deep experience of silence helps to expand from the 3 - dimensional awareness of the body to all pervasive awareness. The bed of silence becomes deeper and more expansive - an ocean of silence with waves on it merge into complete silence called Ajapa state of the mind. This silence is the source of Creativity, Power, Knowledge and Bliss.
PHASE V
From this deep ocean of silence in the heart region, let one OM emerge as an audible sound which diffuses into the entire body and the space all around. Enjoy the beautiful vibrations.
Blink the eyes slowly, gently open the eyes and come out of meditation.
taittreya upanishad - tradition of yoga and Upanishads, this concept of panch...
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In his search towards reality or the unchanging fundamental unit of this universe, a scientist started with the external gross world of solid matter which is simple and easy to see, divide, and do experiments with.
This search led him through steps of understanding of this entire world of matter starting from elements, molecules, atoms, protons, neutrons and electrons;
He further understood that it is all packets of energy.
The atoms conglomerate together to form various chemicals; our body is therefore a permutation and combination of various chemicals. (Packets of energy in various configurations) When they join together they form molecules, cells, tissues organs, etc.
These follow certain well defined laws of nature and are controlled by nervous (electrical) and chemical (hormones) mechanisms to bring about movement and action in each and every cell.
Thus annamaya kosha is the physical frame which the grossest of the five Koshas.Mandukya Upanishad (the four states of consciousness)
5.3. Mandukya Upanishad
The Mandukya Upanishad (the four states of consciousness)
The Mandukya Upanishad belongs to the Atharvaveda. Although it contains only 12 verses.
This Upanishad became the basis for the emergence of the Advaita Vedanta or the philosophy of monism, according to which Brahman alone is the truth and the rest is an illusion.
The Upanishad deals with the symbolic significance of the sacred syllable Aum and its correlation with the four states of consciousness, namely the wakeful consciousness, dream state, the state of deep sleep or dreamless sleep and the state of transcendental consciousness in which all divisions and duality disappears and the self alone exists in its pure state, all by itself.
1. Wakefulness—Jagrat (Vaisvanara is the first stage - A) Consciousness
In this state, atman (the Supreme Self) is mainly mis-identified with annamaya kosha (the “sheath composed of food”—the physical body).
Thus, the jiva (soul) travels in objectivity and becomes an object itself, mostly ignoring its subjective consciousness.
katha upanishad - revealed secret of death
5.2. Katha Upanisad
Kathopanisad is regarded as one of the best or appropriate Upanisad for beginners in spiritual path. If provides proper foundation by a story of Naciketa.
From the sacrifice and charity by sage Vajasrava, the Upanisad takes us to the spiritual longing of the seer, Vajasrava that he moves in a definite pattern of development.
In movement from outer world of Naciketa to the inner world of Naciketa for spiritual values, we have taken first step towards the higher consciousness.
This Kathopanisad belongs to Yajurveda of Taittiriya.
There are two chapters (Adyaya) in Kathopanisad; again each chapter is divided into three sections (Vallis). The entire text in the verses.
Subject Matter:-
It starts with a story sage Vajasrava performing a Yajna. After Yajna odd/useless cows had been donated to Brahmins as Dana.
vedas-Veda is the storehouse of Indian wisdom
4. Vedas
4.1. Introduction
The term Veda comes from the root 'Vid', to know. The word Veda means knowledge. The Veda is the storehouse of Indian wisdom and is a memorable glory which man can never forget till eternity.
The Vedas are the eternal truths revealed by God to the great ancient Rishis of India.
The word Rishi means a Seer, from dris, to see. The thought was not his own. The Rishis saw the truths or heard them.
Therefore, the Vedas are what are heard (Sruti). The Rishi did not write. He did not create it out of his mind. He was the seer of thought that existed already.
He was only the spiritual discoverer of the thought. He is not the inventor of the Veda.
The Vedas represent the spiritual experiences of the Rishis of yore. The Rishi is only a medium or an agent to transmit to people the intuitional experiences that he received.
VIPPASANA MEDITATION - "to see things as they really are"
VIPPASANA MEDITATION - "to see things as they really are"
Step Five
Vipassana continues as taught on Step four.
Step Six
Today the traversal of focus through the body proceeds in both directions: from the head to the toes, and then from the toes to the head. Sensations are to be observed equanimously with the understanding of their transience.
Step Seven
Today the traversal of focus through the body proceeds simultaneously and symmetrically through both the arms, both the legs etc. and in both directions as on step six.
contraindications in asana movement - during yoga practice
8. CONTRAINDICATIONS: MOVEMENT IN YOGA
8. Introduction to Contraindications
Students come to yoga classes with a variety of physical, mental, and emotional conditions that should be given special attention and support by teachers.
While making clear the distinction between yoga teacher and licensed medical or mental health professional, as teachers we are responsible for creating a safe and supportive environment for all students, including those with injuries, depression, age-related needs, and conditions such as pregnancy and menopause.
Here we will look at practical approaches to working with students whose bodies, hearts, and minds (which are not really separate) indicate the need for special accommodation in classes or in one-on-one sessions. Bringing a specifically yogic perspective to this aspect of teaching starts with looking at and appreciating every student as the whole person he or she is, offering tools and techniques for using various challenging conditions to heal, feel better, and move into a deeper quality of integration.
Patanjali Yoga Sutra - Introduction to Patanjali Yoga Sutra
6. Patanjali Yoga Sutra
6.1. Introduction to Patanjali Yoga Sutra
‘Philosophy of Yoga’, but actually the word darshana has a much deeper meaning.
Literally, it means ‘to see’. It is derived from drish, meaning ‘to see’ and is related to the word drashta, meaning ‘the seer’.
Darshana is the process of seeing. Therefore, Yoga Darshana means ‘a process of seeing through yoga’, but it does not mean seeing with the eyes, nor does it mean seeing with any other senses in the outside world.
It means to see something beyond the senses and beyond the mind. It is a process of seeing with the eyes and other senses closed, and with the mind under complete control.
Yoga Darshana is a method of higher perception; it is a means ‘to see the invisible’ or ‘to see with spiritual insight’.
The scripture is regarded as the most precise and scientific text ever written on yoga. It is divided into four chapters:
Section I- Samadhi Pada – 51 Sutras (Yoga and Its Aims)
Section II- Sadhana Pada – 55 Sutras (Yoga and Its Practice)
Section III- Vibhuti Pada – 56 Sutras (Powers)
Section IV - Kaivalya Pada– 34 Sutras (Liberation)
sanskrit yoga mantras chanting for yoga class
Introduction
Mantra Yoga is an exact science. "Mananat trayate iti mantrah- by the Manana (constant thinking or recollection) of which one is protected or is released from the round of births and deaths, is Mantra." That is called Mantra by the meditation (Manana) on which the Jiva or the individual soul attains freedom from sin, enjoyment in heaven and final liberation, and by the aid of which it attains in full the fourfold fruit (Chaturvarga), i.e., Dharma, Artha, Kama and Moksha. A Mantra is so called because it is achieved by the mental process.
classroom setup and orientation for yoga session
05. CLASSROOM SETUP AND ORIENTATION
The physical shape and layout of the room will determine the ideal way to orient yourself and your students. Along with the safety concerns discussed below, your primary consideration should be your ability to easily see students—and their ability to see you.
If you are in a rectangular room, positioning yourself in the middle of a long wall will maximize visibility. Orienting the other way will create too much of a front-back orientation to the room, with newer or less secure students tending to take a spot toward the back and farthest from an open visual line to your demonstrations.
While some teachers prefer to have more experienced or proficient students in front as models, this can create a problem because some experienced students tend to show off in their practice, often in ill-informed and potentially dangerous ways, which many beginning students will interpret as the model of what to do.
Surya Namaskara (sun salutation) THEORYS
Surya Namaskara (sun salutation)
ii) Preparation
Before practicing surya namaskara, carefully observe the contra-indications for the seven component postures and ensure that they can be performed comfortably. Positions 2 and 3 are combined in the forward bending section as padahastasana variation. Positions 4 and 7 (ashwa sanchalanasana and bhujangasana) are described independently in the vajrasana and backward bending sections. Positions 8 to 12 repeat the first five postures in reverse order.
iii) General contra-indications
The practice of surya namaskara should be immediately discontinued if a fever, acute inflan1mation, boils or rashes occur due to excess toxins in the body. Then the toxins have been eliminated, the practice may be resumed. Surya namaskara includes semi-inverted postures, so the cautions for inverted postures apply. It should not be practiced by people suffering from high blood pressure, coronary artery diseases, or by those who have had a stroke, as it may over stimulate or damage a weak heart or blood vessel system. It should also be avoided in cases of hernia or intestinal tuberculosis.
MIND SOUND RESONANCE TECHNIQUE - PRACTICE
MIND SOUND RESONANCE TECHNIQUE - PRACTICE
Mind Sound Resonance Technique Practice
1.Prayer (Maha Mrityunjaya Mantra)
Tryam bakam Yajaa mahe
Sugan dhim Push ti var dha nam
Urvaa ru kami va Bandha naat
Mrit yor Muk shiiya Maamr taat
Om Shaanti,Shaanti,Shaantihi
1. a) Loud chanting of A, U, M and AUM (3 rounds). Feel completely body resonance.
b) Ahata - Anahata of A, U, M and AUM next time A-, U-, M- AUM (3 rounds).
Feel resonance even with anahata (mental) phase.
2. a) Loud chanting of Mrtyunjaya Mantra (MM) resonance even with Anahata (mental)phase, 3 rounds.
Tryam bakam Yajaa mahe
Sugan dhim Push ti var dha nam
Urvaa ru kami va Bandha naat
Mrit yor Muk shiiya Maamr taat
Om Shaanti,Shaanti,Shaantihi
3. Anahata AUM (9 rounds)
4. Stay in Silence.
5. Resolve.
6. Prayer.
Sarve Bhavantu Sukhi naha
Sarve Santu Nira mayah
Sarve Bhadrani Pash yantu
Ma Ka schid Dhuka Bhag Bhavet
Om Shaanti,Shaanti,Shaantihi
Group Dynamics in yoga and role of yoga teacher
6. Group Dynamics in yoga and role of yoga teacher
6.1 Querying new students
As part of introducing yourself to each new student, try to ask the following questions to inform your assessment of the student and how best to guide him or her in the practice.
1. How you ever practiced yoga? If so, what style of yoga? For what period of time? How frequently? This will give you an initial sense of the student's prior experience.
2. Do you have any injuries or anything else going on with your body that I should be aware of? How are your ankles, knees, hips, back, shoulders, neck, wrists? Always try to ask the follow-up question.
3. If a student reports having an injury or issue, follow up with more specific questions: What is it about your knee? Have you had surgery? When? How does it feel now? Based on the answers to these questions, give the student some initial guidance on how he or she might modify his or her practice. Use your knowledge but also be prepared to acknowledge that you do not know about the injury or issue, and encourage the student to take care of him- or herself.
4. Are you pregnant, or have you recently had a baby? Ask this of any woman you think is pregnant or who recently gave birth; share with her the basic trimester cautions.
principles of asana demonstration-Positioning and Demonstration
Principles of asana demonstration
a) Positioning and Demonstration
Earlier in this chapter we discussed how to begin your class, including where to position yourself in the room when demonstrating asanas. Demonstration is a very important part of the instructional and learning process, particularly for your more visually oriented students. There are two basic types of demonstration:
b) In-the-flow demonstration
Here you or an assistant will model what you are instructing as you are saying it, giving students a live example of what you are asking them to do as they are doing it. Ideally, you will mirror the class, facing them from a place where they all see you and vice versa, then demonstrating as if they are looking into a mirror (i.e., your left foot turns out when you say, "Please turn your right foot out."). This is an essential skill for all flow-type classes and one that is useful in all styles of Hatha yoga, allowing your students to see what you are asking them to do without interrupting their practice.
CLASSICAL HATHA YOGA PRADIPIKA - ACTIVATING SUSHMNA NADI
The Hatha Yoga Pradipika is compiled by Yogi Swatmarama, an outstanding personality among many authorities of Hatha Yoga i.e. Goraknanath, Gheranda and Srinivasa Bhatta. Hatha Yoga is a very important science for man all the time. The beauty of the Hatha Yoga Pradipika is that it solves a very great problem of every aspirant. The term Hatha is a combination of two big mantras, i.e. Ha & tha where Ha represents mind, the mental energy. That represents prana the vitral force. So Hatha yoga means the union between the pranic and mental force. This is the awakening of higher consciousness. In another description, Ha means moon; that means sun "This is a symbolic of the twin energy forces which exists in everything. It represents the forces of mind, prana or vitality. Which constitute body and mind? The term Pradipika actually means self illuminating or that which illumines. So it is a text which illumines a multitude of physical, mental and spiritual problems for the aspirants.
Although the Sanskrit term hatha means “forceful” or “intense,” when broken into its syllables, ha for “moon” and tha for “sun,” it implies a joining of opposites. Masculine qualities such as strength, activeness, aggression, hardness, and heat are associated with the sun, and feminine qualities such as softness, passivity, gentleness, nurturance, and coolness are associated with the moon. The yoga of the sun and moon, Hatha yoga, seeks to balance the opposing forces: masculine and feminine, hard and soft, right and left, inner and outer, doing and being, yin and yang. Physically Hatha yoga requires balanced action. Through the practice we develop a balance between strength and flexibility while learning to navigate the subtle dance between effort and surrender.
chakra yoga - kundalini yoga - awakening
chakra yoga
Number of petals: 4 Location: Base of the spine Name: Foundation
Plane: Physical plane Sense Organ: Nose Work Organ: Anus Sense: Smell Element: Earth Shape: Square Sound: Lang
Muladhara is the root centre of physical experience, located at the base of the spine, the sacral plexus. The square represents the earth itself, the four dimensions and the four directions. Four allows for completion, and earth embodies the elements and conditions for human completion on all levels.
Muladhara Chakra is the meeting place of the three main nadis: Ida, Pingala and Sushumna. The downward-pointing triangle indicates the downward movement of energy and the three main nadis.
The seed mantra is Lam, the yellow square represents the earth element. The Muladhara chakra governs the vital breath Apana. An inverted triangle in the centre of the square encloses the unmanifest Kundalini, represented as a snake wrapped in three and a half coils around the svayambhu (self born) linga. Because her mouth faces downward, the flow of energy is downward.
The opening at the entrance of the sushumna is called brahma-dvara, the door of Brahma, which is closed by the coils of the sleeping Kundalini. As soon as one begins working with Muladhara chakra, this dormant energy awakens, raises its head and flows freely into the channel of Sushumna, the central nerve canal that runs along the spine. These two aspects of the kundalini: sleeping and waking, are identified as her “poison” and her “nectar.” The kundalini is poison when she remains asleep in the lower abdomen; she is nectar when she rises up through Sushumna, the medial channel, to reunite with Siva, the Absolute, in the yogin’s cranial vault.
In the pericarp is found the presiding deity Brahma, the lord of creation. His skin is the color of wheat, he wears a yellow dhoti and a green scarf. Brahma is four-faced, four-armed, holding in his upper left hand a lotus flower, the symbol of purity.
Bhumi Sparsha Mudra (Earth Witness Gesture)
Benefits:
Your left hand faces up, ready to receive energy and inspiration. As your left arm comes across your body it creates an energetic circuit, completed when your right hand touches the earth. Your right hand acts like a lightning rod, grounding the energy running through your left hand.
Bhramari Pranayama(humming bee breathe) for relaxing
Bhramari Pranayama
Sit on Padmasana or Siddhasana. Inhale rapidly through both nostrils making sound of Bhramara, the bee, and exhale rapidly through both nostrils, making the humming sound. In the end inhale through both nostrils, retain the breath as long as you can do it comfortably and then exhale slowly through both nostrils. The joy which the practitioner gets in making the Kumbhaka is unlimited and indescribable. In the beginning, heat of the body is increased as the circulation of blood is quickened. In the end the body-heat is decreased by perspiration. By success in this Bhramari Kumbhaka the Yogic student gets success in Samadhi.
Bhastrika Pranayama( ‘bellows’. Rapid succession of forcible expulsion)
Bhastrika Pranayama
In Sanskrit Bhastrika means ‘bellows’. Rapid succession of forcible expulsion is a characteristic feature of Bhastrika. Just as a blacksmith blows his bellows rapidly, so also you should move your breath rapidly. Sit on Padmasana. Keep the body, neck and head erect. Close the mouth. Next, inhale and exhale quickly ten times like the bellows of the blacksmith. Constantly dilate and contract. Bhastrika can be done both in the morning and evening in winter. In summer do it in the morning only during cool hours. Bhastrika relieves inflammation of the throat, increases gastric fire, destroys phlegm, removes diseases of the nose and chest and eradicates asthma, consumption, etc. It gives good appetite It destroys phlegm which is the bolt or obstacle to the door at the mouth of Brahma Nadi (Sushumna). It enables one to know the Kundalini.
Bhagavad-Gita - essence of upanishad - upanishad
The Upanishads, which are interpreted as the highest purpose of the Veda, depict in detail the thoughtful and insightful practices of meditation for discovering the ultimate meaning of life. An important part of the Upanishadic contribution, the Bhagavad Gita, or Song of God, reveals the secret of the mind, setting an arrangement serving as a guiding star for the existence of a conscious state of mind and action. The Karuna Yoga Maha Vidya Peetham, Yoga TTC program has its core values planted on the teachings of the Gita.
Though the Bhagavad Gita is a product of ancient literature, it is significant for attaining spiritual liberation. We are occupied with the thoughts of various desires and ego that deviate our path from enlightenment and self- realization. The practices suggested in the Bhagavad Gita offer a pathway to “inner peace” through association with the heavenly. Inner peace dwells inside us, however, the steady drifting clamor of the mind—the “I”— keeps us from this awareness. By joining the 200-hour Hatha Yoga, Karuna Yoga Maha Vidya Peetham, teacher training center in Bangalore, India, you will be equipped to master your mind and have control on it by practicing various types of yoga.
Beginner’s Guide to Pranayama: The control of the life-force
The asana, when practiced successfully, affects a marked internalization of consciousness. Therefore it is said to make the yogi insensitive to the impact of the ‘pairs of opposites’ (dvandva) such as heat and cold, light and darkness, quiet or noise, etc. The next step consists in the ‘energizing through the practice of pranayama or the ‘control of the life force’. Prana should not be identified with mere breath. It is the all – penetrating energy which sustains all organic life, breathing being merely its external aspect. That rhythmic inhalation and exhalation as well as aspect. That rhythmic inhalation and exhalation as well as prolonged retention of the breath have a powerful effect on the mind must have been discovered early in the history of Yoga, presumably in connection with ritual chanting.
Balanced Diet for weight loss - painless path
Balanced diet
Definition
Balanced diet is a diet which contains all the nutrients in the right amounts as required by an individual’s body needs.
The general rules for making the diet balanced are
Each meal should contain some food rich in proteins like pulses, egg, meat, cheese etc.
Each meal should contain plenty of fruits and vegetables which are good sources of some vitamins and minerals.
Food rich in energy should be eaten in amounts which will satisfy appetite and maintain correct body weight.
Pharmacology of 5-hydroxytryptamine and Antagonist
5-hydroxytryptamine or 5-HT or Serotonin is a neurotransmitter that serves a range of roles in the human body. It is sometimes referred to as the happy chemical since it promotes overall well-being and happiness.
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5-HT is utilised to transport messages between nerve cells, is known to be involved in smooth muscle contraction, and adds to overall well-being and pleasure, among other benefits. 5-HT regulates the body's sleep-wake cycles and internal clock by acting as a precursor to melatonin.
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Mandukya Upanishad (the four states of consciousness)
5.3. Mandukya Upanishad
The Mandukya Upanishad (the four states of consciousness)
The Mandukya Upanishad belongs to the Atharvaveda. Although it contains only 12 verses.
This Upanishad became the basis for the emergence of the Advaita Vedanta or the philosophy of monism, according to which Brahman alone is the truth and the rest is an illusion.
The Upanishad deals with the symbolic significance of the sacred syllable Aum and its correlation with the four states of consciousness, namely the wakeful consciousness, dream state, the state of deep sleep or dreamless sleep and the state of transcendental consciousness in which all divisions and duality disappears and the self alone exists in its pure state, all by itself.
1. Wakefulness—Jagrat (Vaisvanara is the first stage - A) Consciousness
In this state, atman (the Supreme Self) is mainly mis-identified with annamaya kosha (the “sheath composed of food”—the physical body).
Thus, the jiva (soul) travels in objectivity and becomes an object itself, mostly ignoring its subjective consciousness.
katha upanishad - revealed secret of death
5.2. Katha Upanisad
Kathopanisad is regarded as one of the best or appropriate Upanisad for beginners in spiritual path. If provides proper foundation by a story of Naciketa.
From the sacrifice and charity by sage Vajasrava, the Upanisad takes us to the spiritual longing of the seer, Vajasrava that he moves in a definite pattern of development.
In movement from outer world of Naciketa to the inner world of Naciketa for spiritual values, we have taken first step towards the higher consciousness.
This Kathopanisad belongs to Yajurveda of Taittiriya.
There are two chapters (Adyaya) in Kathopanisad; again each chapter is divided into three sections (Vallis). The entire text in the verses.
Subject Matter:-
It starts with a story sage Vajasrava performing a Yajna. After Yajna odd/useless cows had been donated to Brahmins as Dana.
vedas-Veda is the storehouse of Indian wisdom
4. Vedas
4.1. Introduction
The term Veda comes from the root 'Vid', to know. The word Veda means knowledge. The Veda is the storehouse of Indian wisdom and is a memorable glory which man can never forget till eternity.
The Vedas are the eternal truths revealed by God to the great ancient Rishis of India.
The word Rishi means a Seer, from dris, to see. The thought was not his own. The Rishis saw the truths or heard them.
Therefore, the Vedas are what are heard (Sruti). The Rishi did not write. He did not create it out of his mind. He was the seer of thought that existed already.
He was only the spiritual discoverer of the thought. He is not the inventor of the Veda.
The Vedas represent the spiritual experiences of the Rishis of yore. The Rishi is only a medium or an agent to transmit to people the intuitional experiences that he received.
VIPPASANA MEDITATION - "to see things as they really are"
VIPPASANA MEDITATION - "to see things as they really are"
Step Five
Vipassana continues as taught on Step four.
Step Six
Today the traversal of focus through the body proceeds in both directions: from the head to the toes, and then from the toes to the head. Sensations are to be observed equanimously with the understanding of their transience.
Step Seven
Today the traversal of focus through the body proceeds simultaneously and symmetrically through both the arms, both the legs etc. and in both directions as on step six.
contraindications in asana movement - during yoga practice
8. CONTRAINDICATIONS: MOVEMENT IN YOGA
8. Introduction to Contraindications
Students come to yoga classes with a variety of physical, mental, and emotional conditions that should be given special attention and support by teachers.
While making clear the distinction between yoga teacher and licensed medical or mental health professional, as teachers we are responsible for creating a safe and supportive environment for all students, including those with injuries, depression, age-related needs, and conditions such as pregnancy and menopause.
Here we will look at practical approaches to working with students whose bodies, hearts, and minds (which are not really separate) indicate the need for special accommodation in classes or in one-on-one sessions. Bringing a specifically yogic perspective to this aspect of teaching starts with looking at and appreciating every student as the whole person he or she is, offering tools and techniques for using various challenging conditions to heal, feel better, and move into a deeper quality of integration.
Patanjali Yoga Sutra - Introduction to Patanjali Yoga Sutra
6. Patanjali Yoga Sutra
6.1. Introduction to Patanjali Yoga Sutra
‘Philosophy of Yoga’, but actually the word darshana has a much deeper meaning.
Literally, it means ‘to see’. It is derived from drish, meaning ‘to see’ and is related to the word drashta, meaning ‘the seer’.
Darshana is the process of seeing. Therefore, Yoga Darshana means ‘a process of seeing through yoga’, but it does not mean seeing with the eyes, nor does it mean seeing with any other senses in the outside world.
It means to see something beyond the senses and beyond the mind. It is a process of seeing with the eyes and other senses closed, and with the mind under complete control.
Yoga Darshana is a method of higher perception; it is a means ‘to see the invisible’ or ‘to see with spiritual insight’.
The scripture is regarded as the most precise and scientific text ever written on yoga. It is divided into four chapters:
Section I- Samadhi Pada – 51 Sutras (Yoga and Its Aims)
Section II- Sadhana Pada – 55 Sutras (Yoga and Its Practice)
Section III- Vibhuti Pada – 56 Sutras (Powers)
Section IV - Kaivalya Pada– 34 Sutras (Liberation)
sanskrit yoga mantras chanting for yoga class
Introduction
Mantra Yoga is an exact science. "Mananat trayate iti mantrah- by the Manana (constant thinking or recollection) of which one is protected or is released from the round of births and deaths, is Mantra." That is called Mantra by the meditation (Manana) on which the Jiva or the individual soul attains freedom from sin, enjoyment in heaven and final liberation, and by the aid of which it attains in full the fourfold fruit (Chaturvarga), i.e., Dharma, Artha, Kama and Moksha. A Mantra is so called because it is achieved by the mental process.
classroom setup and orientation for yoga session
05. CLASSROOM SETUP AND ORIENTATION
The physical shape and layout of the room will determine the ideal way to orient yourself and your students. Along with the safety concerns discussed below, your primary consideration should be your ability to easily see students—and their ability to see you.
If you are in a rectangular room, positioning yourself in the middle of a long wall will maximize visibility. Orienting the other way will create too much of a front-back orientation to the room, with newer or less secure students tending to take a spot toward the back and farthest from an open visual line to your demonstrations.
While some teachers prefer to have more experienced or proficient students in front as models, this can create a problem because some experienced students tend to show off in their practice, often in ill-informed and potentially dangerous ways, which many beginning students will interpret as the model of what to do.
Surya Namaskara (sun salutation) THEORYS
Surya Namaskara (sun salutation)
ii) Preparation
Before practicing surya namaskara, carefully observe the contra-indications for the seven component postures and ensure that they can be performed comfortably. Positions 2 and 3 are combined in the forward bending section as padahastasana variation. Positions 4 and 7 (ashwa sanchalanasana and bhujangasana) are described independently in the vajrasana and backward bending sections. Positions 8 to 12 repeat the first five postures in reverse order.
iii) General contra-indications
The practice of surya namaskara should be immediately discontinued if a fever, acute inflan1mation, boils or rashes occur due to excess toxins in the body. Then the toxins have been eliminated, the practice may be resumed. Surya namaskara includes semi-inverted postures, so the cautions for inverted postures apply. It should not be practiced by people suffering from high blood pressure, coronary artery diseases, or by those who have had a stroke, as it may over stimulate or damage a weak heart or blood vessel system. It should also be avoided in cases of hernia or intestinal tuberculosis.
MIND SOUND RESONANCE TECHNIQUE - PRACTICE
MIND SOUND RESONANCE TECHNIQUE - PRACTICE
Mind Sound Resonance Technique Practice
1.Prayer (Maha Mrityunjaya Mantra)
Tryam bakam Yajaa mahe
Sugan dhim Push ti var dha nam
Urvaa ru kami va Bandha naat
Mrit yor Muk shiiya Maamr taat
Om Shaanti,Shaanti,Shaantihi
1. a) Loud chanting of A, U, M and AUM (3 rounds). Feel completely body resonance.
b) Ahata - Anahata of A, U, M and AUM next time A-, U-, M- AUM (3 rounds).
Feel resonance even with anahata (mental) phase.
2. a) Loud chanting of Mrtyunjaya Mantra (MM) resonance even with Anahata (mental)phase, 3 rounds.
Tryam bakam Yajaa mahe
Sugan dhim Push ti var dha nam
Urvaa ru kami va Bandha naat
Mrit yor Muk shiiya Maamr taat
Om Shaanti,Shaanti,Shaantihi
3. Anahata AUM (9 rounds)
4. Stay in Silence.
5. Resolve.
6. Prayer.
Sarve Bhavantu Sukhi naha
Sarve Santu Nira mayah
Sarve Bhadrani Pash yantu
Ma Ka schid Dhuka Bhag Bhavet
Om Shaanti,Shaanti,Shaantihi
Group Dynamics in yoga and role of yoga teacher
6. Group Dynamics in yoga and role of yoga teacher
6.1 Querying new students
As part of introducing yourself to each new student, try to ask the following questions to inform your assessment of the student and how best to guide him or her in the practice.
1. How you ever practiced yoga? If so, what style of yoga? For what period of time? How frequently? This will give you an initial sense of the student's prior experience.
2. Do you have any injuries or anything else going on with your body that I should be aware of? How are your ankles, knees, hips, back, shoulders, neck, wrists? Always try to ask the follow-up question.
3. If a student reports having an injury or issue, follow up with more specific questions: What is it about your knee? Have you had surgery? When? How does it feel now? Based on the answers to these questions, give the student some initial guidance on how he or she might modify his or her practice. Use your knowledge but also be prepared to acknowledge that you do not know about the injury or issue, and encourage the student to take care of him- or herself.
4. Are you pregnant, or have you recently had a baby? Ask this of any woman you think is pregnant or who recently gave birth; share with her the basic trimester cautions.
principles of asana demonstration-Positioning and Demonstration
Principles of asana demonstration
a) Positioning and Demonstration
Earlier in this chapter we discussed how to begin your class, including where to position yourself in the room when demonstrating asanas. Demonstration is a very important part of the instructional and learning process, particularly for your more visually oriented students. There are two basic types of demonstration:
b) In-the-flow demonstration
Here you or an assistant will model what you are instructing as you are saying it, giving students a live example of what you are asking them to do as they are doing it. Ideally, you will mirror the class, facing them from a place where they all see you and vice versa, then demonstrating as if they are looking into a mirror (i.e., your left foot turns out when you say, "Please turn your right foot out."). This is an essential skill for all flow-type classes and one that is useful in all styles of Hatha yoga, allowing your students to see what you are asking them to do without interrupting their practice.
CLASSICAL HATHA YOGA PRADIPIKA - ACTIVATING SUSHMNA NADI
The Hatha Yoga Pradipika is compiled by Yogi Swatmarama, an outstanding personality among many authorities of Hatha Yoga i.e. Goraknanath, Gheranda and Srinivasa Bhatta. Hatha Yoga is a very important science for man all the time. The beauty of the Hatha Yoga Pradipika is that it solves a very great problem of every aspirant. The term Hatha is a combination of two big mantras, i.e. Ha & tha where Ha represents mind, the mental energy. That represents prana the vitral force. So Hatha yoga means the union between the pranic and mental force. This is the awakening of higher consciousness. In another description, Ha means moon; that means sun "This is a symbolic of the twin energy forces which exists in everything. It represents the forces of mind, prana or vitality. Which constitute body and mind? The term Pradipika actually means self illuminating or that which illumines. So it is a text which illumines a multitude of physical, mental and spiritual problems for the aspirants.
Although the Sanskrit term hatha means “forceful” or “intense,” when broken into its syllables, ha for “moon” and tha for “sun,” it implies a joining of opposites. Masculine qualities such as strength, activeness, aggression, hardness, and heat are associated with the sun, and feminine qualities such as softness, passivity, gentleness, nurturance, and coolness are associated with the moon. The yoga of the sun and moon, Hatha yoga, seeks to balance the opposing forces: masculine and feminine, hard and soft, right and left, inner and outer, doing and being, yin and yang. Physically Hatha yoga requires balanced action. Through the practice we develop a balance between strength and flexibility while learning to navigate the subtle dance between effort and surrender.
chakra yoga - kundalini yoga - awakening
chakra yoga
Number of petals: 4 Location: Base of the spine Name: Foundation
Plane: Physical plane Sense Organ: Nose Work Organ: Anus Sense: Smell Element: Earth Shape: Square Sound: Lang
Muladhara is the root centre of physical experience, located at the base of the spine, the sacral plexus. The square represents the earth itself, the four dimensions and the four directions. Four allows for completion, and earth embodies the elements and conditions for human completion on all levels.
Muladhara Chakra is the meeting place of the three main nadis: Ida, Pingala and Sushumna. The downward-pointing triangle indicates the downward movement of energy and the three main nadis.
The seed mantra is Lam, the yellow square represents the earth element. The Muladhara chakra governs the vital breath Apana. An inverted triangle in the centre of the square encloses the unmanifest Kundalini, represented as a snake wrapped in three and a half coils around the svayambhu (self born) linga. Because her mouth faces downward, the flow of energy is downward.
The opening at the entrance of the sushumna is called brahma-dvara, the door of Brahma, which is closed by the coils of the sleeping Kundalini. As soon as one begins working with Muladhara chakra, this dormant energy awakens, raises its head and flows freely into the channel of Sushumna, the central nerve canal that runs along the spine. These two aspects of the kundalini: sleeping and waking, are identified as her “poison” and her “nectar.” The kundalini is poison when she remains asleep in the lower abdomen; she is nectar when she rises up through Sushumna, the medial channel, to reunite with Siva, the Absolute, in the yogin’s cranial vault.
In the pericarp is found the presiding deity Brahma, the lord of creation. His skin is the color of wheat, he wears a yellow dhoti and a green scarf. Brahma is four-faced, four-armed, holding in his upper left hand a lotus flower, the symbol of purity.
Bhumi Sparsha Mudra (Earth Witness Gesture)
Benefits:
Your left hand faces up, ready to receive energy and inspiration. As your left arm comes across your body it creates an energetic circuit, completed when your right hand touches the earth. Your right hand acts like a lightning rod, grounding the energy running through your left hand.
Bhramari Pranayama(humming bee breathe) for relaxing
Bhramari Pranayama
Sit on Padmasana or Siddhasana. Inhale rapidly through both nostrils making sound of Bhramara, the bee, and exhale rapidly through both nostrils, making the humming sound. In the end inhale through both nostrils, retain the breath as long as you can do it comfortably and then exhale slowly through both nostrils. The joy which the practitioner gets in making the Kumbhaka is unlimited and indescribable. In the beginning, heat of the body is increased as the circulation of blood is quickened. In the end the body-heat is decreased by perspiration. By success in this Bhramari Kumbhaka the Yogic student gets success in Samadhi.
Bhastrika Pranayama( ‘bellows’. Rapid succession of forcible expulsion)
Bhastrika Pranayama
In Sanskrit Bhastrika means ‘bellows’. Rapid succession of forcible expulsion is a characteristic feature of Bhastrika. Just as a blacksmith blows his bellows rapidly, so also you should move your breath rapidly. Sit on Padmasana. Keep the body, neck and head erect. Close the mouth. Next, inhale and exhale quickly ten times like the bellows of the blacksmith. Constantly dilate and contract. Bhastrika can be done both in the morning and evening in winter. In summer do it in the morning only during cool hours. Bhastrika relieves inflammation of the throat, increases gastric fire, destroys phlegm, removes diseases of the nose and chest and eradicates asthma, consumption, etc. It gives good appetite It destroys phlegm which is the bolt or obstacle to the door at the mouth of Brahma Nadi (Sushumna). It enables one to know the Kundalini.
Bhagavad-Gita - essence of upanishad - upanishad
The Upanishads, which are interpreted as the highest purpose of the Veda, depict in detail the thoughtful and insightful practices of meditation for discovering the ultimate meaning of life. An important part of the Upanishadic contribution, the Bhagavad Gita, or Song of God, reveals the secret of the mind, setting an arrangement serving as a guiding star for the existence of a conscious state of mind and action. The Karuna Yoga Maha Vidya Peetham, Yoga TTC program has its core values planted on the teachings of the Gita.
Though the Bhagavad Gita is a product of ancient literature, it is significant for attaining spiritual liberation. We are occupied with the thoughts of various desires and ego that deviate our path from enlightenment and self- realization. The practices suggested in the Bhagavad Gita offer a pathway to “inner peace” through association with the heavenly. Inner peace dwells inside us, however, the steady drifting clamor of the mind—the “I”— keeps us from this awareness. By joining the 200-hour Hatha Yoga, Karuna Yoga Maha Vidya Peetham, teacher training center in Bangalore, India, you will be equipped to master your mind and have control on it by practicing various types of yoga.
Beginner’s Guide to Pranayama: The control of the life-force
The asana, when practiced successfully, affects a marked internalization of consciousness. Therefore it is said to make the yogi insensitive to the impact of the ‘pairs of opposites’ (dvandva) such as heat and cold, light and darkness, quiet or noise, etc. The next step consists in the ‘energizing through the practice of pranayama or the ‘control of the life force’. Prana should not be identified with mere breath. It is the all – penetrating energy which sustains all organic life, breathing being merely its external aspect. That rhythmic inhalation and exhalation as well as aspect. That rhythmic inhalation and exhalation as well as prolonged retention of the breath have a powerful effect on the mind must have been discovered early in the history of Yoga, presumably in connection with ritual chanting.
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Balanced diet
Definition
Balanced diet is a diet which contains all the nutrients in the right amounts as required by an individual’s body needs.
The general rules for making the diet balanced are
Each meal should contain some food rich in proteins like pulses, egg, meat, cheese etc.
Each meal should contain plenty of fruits and vegetables which are good sources of some vitamins and minerals.
Food rich in energy should be eaten in amounts which will satisfy appetite and maintain correct body weight.
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