This Atma yoga 1.0 set is ideal for everyone interested in exploring yoga. It gives newcomers a safe and powerful yoga experience. It emphasizes highly effective breathing technology and easy body movements that work for a range of body types.
This Atma yoga 2.0 set follows our 1.0 beginner's set. It is more challenging and introduces a wide variety of well known yoga asanas. The emphasis for this set as still on healing and strengthening the postural muscles.
Yoga is wonderful for lower back pain, here are some very easy basic yoga poses that will help you with your lower back pain.
Lower back pain can be caused by overuse of the ligaments or muscles and they tear, or there is pressure on the nerves and this is where Yoga is ideal for lower back pain,
Posted for beginning yoga students. Yoga should be conducted under supervision of teacher and when necessary with advice of doctor. Watch slide show thoroughly. Consider making notes when questions arise.
This Atma yoga 2.0 set follows our 1.0 beginner's set. It is more challenging and introduces a wide variety of well known yoga asanas. The emphasis for this set as still on healing and strengthening the postural muscles.
Yoga is wonderful for lower back pain, here are some very easy basic yoga poses that will help you with your lower back pain.
Lower back pain can be caused by overuse of the ligaments or muscles and they tear, or there is pressure on the nerves and this is where Yoga is ideal for lower back pain,
Posted for beginning yoga students. Yoga should be conducted under supervision of teacher and when necessary with advice of doctor. Watch slide show thoroughly. Consider making notes when questions arise.
4 Yoga Poses To Support Healthy Digestion And Detox
While eating healthy is a great way to enhance your well-being, taking a holistic view of cleansing your system means being aware of your body at a more subtle level. That’s where the practice of yoga comes in. The alternate stretching and tightening of your muscles in yoga not only helps stimulate your digestive system, but also helps your circulatory system work more efficiently. Yoga asanas help the lymphatic system collect and remove unwanted substances. And the mind-body nature of a yoga practice can help trigger calming responses in the brain.
These 4 asanas will help your digestive system. Try them the next time you feel a little groggy, or sluggish.
This ppt is about spiritual yoga and yogis view this unison in different ways – the unison of body, mind and spirit, uniting all the aspects of yourself, or uniting with a higher power or spiritual force. You can believe in a God or gods, or nothing at all.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
According to the research Yoga flexibility to the body, helps in weight reduction, increases the strength of muscle and tone and many more.
Along with these physical benefits Yoga helps reduce stress, reduce sleep disorder, resolve drug abuse, sleeping disorder, headache and so on.
10 highly beneficial basic yoga poses for beginnersTheyogaunit
We provide exclusive yoga classes that too according to your needs and requirements. If you haven’t started practicing yet, then you have the option of beginning yoga in our Claremont studio.
Stress into Strength Module for yoga teacher trainingAtma yoga
We've all got stress in our lives - it surrounds and pervades us. Even if we're not stressed momentarily, others around us will be for sure.
So here's a novel approach. Instead to trying to escape this stress...how much better would it be if you could use it as a resource to empower you and make you stronger; more resilient, more courageous.
This is what we teach in Atma yoga teacher training and it's super practical and you will feel the effects immediately.
See our website for more resources on yoga (yoga sets, videos, audio lectures, meditations and music) that you can download for free and to take our teacher training:
www.atmayoga.net
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.
4 Yoga Poses To Support Healthy Digestion And Detox
While eating healthy is a great way to enhance your well-being, taking a holistic view of cleansing your system means being aware of your body at a more subtle level. That’s where the practice of yoga comes in. The alternate stretching and tightening of your muscles in yoga not only helps stimulate your digestive system, but also helps your circulatory system work more efficiently. Yoga asanas help the lymphatic system collect and remove unwanted substances. And the mind-body nature of a yoga practice can help trigger calming responses in the brain.
These 4 asanas will help your digestive system. Try them the next time you feel a little groggy, or sluggish.
This ppt is about spiritual yoga and yogis view this unison in different ways – the unison of body, mind and spirit, uniting all the aspects of yourself, or uniting with a higher power or spiritual force. You can believe in a God or gods, or nothing at all.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
According to the research Yoga flexibility to the body, helps in weight reduction, increases the strength of muscle and tone and many more.
Along with these physical benefits Yoga helps reduce stress, reduce sleep disorder, resolve drug abuse, sleeping disorder, headache and so on.
10 highly beneficial basic yoga poses for beginnersTheyogaunit
We provide exclusive yoga classes that too according to your needs and requirements. If you haven’t started practicing yet, then you have the option of beginning yoga in our Claremont studio.
Stress into Strength Module for yoga teacher trainingAtma yoga
We've all got stress in our lives - it surrounds and pervades us. Even if we're not stressed momentarily, others around us will be for sure.
So here's a novel approach. Instead to trying to escape this stress...how much better would it be if you could use it as a resource to empower you and make you stronger; more resilient, more courageous.
This is what we teach in Atma yoga teacher training and it's super practical and you will feel the effects immediately.
See our website for more resources on yoga (yoga sets, videos, audio lectures, meditations and music) that you can download for free and to take our teacher training:
www.atmayoga.net
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.
Satipatthana Sutta Workshop - S2 Introduction to Satipatthana SuttaLee Hanxue
This set of slides is from the Satipatthana Workshop conducted by Venerable Aggacitta at Sasanarakkha Buddhist Sanctuary.
Permission is given to redistribute without any modifications, for non-commercial purposes only.
These slides track the origin of the Satipatthana Sutta and provides evidence on why the canonical Satipatthana Sutta is not authentic per se, but a collation of text from various sources.
Satipatthana Sutta Workshop - S3 Satipatthana StructureLee Hanxue
This set of slides is from the Satipatthana Workshop conducted by Venerable Aggacitta at Sasanarakkha Buddhist Sanctuary between July 26-29, 2012.
Permission is given to redistribute without any modifications, for non-commercial purposes only.
These slides cover the structure of the Satipatthana Sutta, as well as the proposed Satipatthana Mula by Ajahn Sujato.
Satipatthana Sutta Workshop - S12.1 Samatha & VipassanaLee Hanxue
This set of slides is from the Satipatthana Workshop conducted by Venerable Aggacitta at Sasanarakkha Buddhist Sanctuary between July 26-29, 2012.
Permission is given to redistribute without any modifications, for non-commercial purposes only.
These slides explore the meaning of samatha, vipassana and compared these 2 concepts. These slides also cover the concept of sankhara.
Satipatthana Sutta Workshop - S6.1 Body Parts and the Four ElementsLee Hanxue
This set of slides is from the Satipatthana Workshop conducted by Venerable Aggacitta at Sasanarakkha Buddhist Sanctuary between July 26-29, 2012.
Permission is given to redistribute without any modifications, for non-commercial purposes only.
These slides cover the four elements.
This is the first presentation on The History and philosophy of yoga in 3 parts that we teach in our Yoga teacher training certification program.
Visit our website at www.atmayoga.net to become a certified yoga teacher.
A detail presentation of how yoga practice can help with women's health. How it can improve and reduce menstruation symptoms and all the benefits a correct yoga sequence provides to women.
This is the first presentation on The History and philosophy of yoga in 3 parts that we teach in our Yoga teacher training certification program.
Visit our website at www.atmayoga.net to become a certified yoga teacher.
Vipassana is a way of self-transformation through self-observation. It is a logical process of mental purification. It focuses on the deep interconnection between mind and body. Vipassana is an ancient Indian meditation technique.
Atma Yoga teacher training 4: The history of vedantaAtma yoga
Vedanta means the end of all knowledge...what is that ultimate truth and knowledge that a human being should seek to understand? That you are not your body..you are in fact a soul.
Atma yoga teacher training is based on the science of the soul and combines bhakti and hatha yoga to raise you to the highest level of bliss and joy that is the awakened soul's nature - no longer a prisoner of the body, mind and senses.
For more resources (yoga sets, meditations, lectures and music) and to take our training, visit our website at www.atmayoga.net
Atma yoga Story time for Restorative YogaAtma yoga
During Systematic relaxation, we like to read sacred stories to the class. These stories are toldhave been re-written especially to be read during Sivasana
Children are natural yogis. All babies are born with healthy posture, the ability to breathe deeply, and an open attitude toward life. We shouldn't forget these healthy ways to move, breathe, and be by practicing yoga. Yoga teacher training for children is a must.
director of Shades of yoga who has inspired me with her passion and love for not only yoga but also enneagram. Restuning Sandini, yoga master who has embodied the yoga lifestyle from inception! And last but not least, Jolie Manza, anatomy guru extraordinaire
Yoga is an ancient and proven way to keep your body and
mind strong and healthy that can be enjoyed by all ages and
abilities. Through breath control, simple meditation, and
postures, regular yoga practice can increase stamina and
reduce stress. Learn and practice some basic techniques, and
hear about how you can start a yoga service project in your
community.
Here is a collection of our Atma yoga Restorative Yoga sets.
Slow deep poses help relieve the effects of chronic stress in several ways.
Visit our Yoga teacher training website for more resources (Power yoga sets, audio lectures) and to take our teacher training.
www.atmayoga.net
Here is a collection of our Atma yoga Restorative Yoga sets.
Slow deep poses help relieve the effects of chronic stress in several ways.
Visit our Yoga teacher training website for more resources (Power yoga sets, audio lectures) and to take our teacher training.
www.atmayoga.net
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.
An outline of Atma yoga teacher training program.Atma yoga
We have so much to share with you that it's best broken down into these bits. We start with what it means to be a modern yogi and journey back through the history of yoga to the modern day where we combine the philosophy of the ancient yogic texts with today's stresses and anxieties to discover Yoga psychology.
See our website for more resources on yoga (yoga sets, videos, audio lectures, meditations and music) that you can download for free and to take our teacher training:
www.atmayoga.net
We cover yoga history, philosophy, anatomy and the relatively unexplored field of yoga psychology.
See our website for more resources on yoga (yoga sets, videos, audio lectures, meditations and music) that you can download for free and to take our teacher training:
www.atmayoga.net
The yogi in 2011 lives in a very different world to the yogis as described in the ancient yogic texts. So how do we balance and maintain an internal spiritual environment with the external manic material madness.
For the Modern yogi it's called engaged detachment and in Atma yoga teacher training, we teach you how to live in these two divers worlds.
See our website for more resources on yoga (yoga sets, videos, audio lectures, meditations and music) that you can download for free and to take our teacher training:
www.atmayoga.net
How to be a modern yogi - For Yoga teachers and Yoga students and Yoga lovers.Atma yoga
Following our 4 part series on yoga through history, we come now to the point of learning what it means to be a Modern day Yogi.
A Modern Yogi is someone who:
- believes in the power of virtue (Dharma) to shift consciousness.
- thinks the happiness you seek will be found in the happiness you create for others.
- feels acts of kindness and courage triumph over self-preservation.
- knows that what we do is more important than what we think.
- is not into short cuts, but is definitely into efficiency.
- is not the body, not the mind, and not any of the roles we play.
- is a Spirit-Soul who knows everything here is play and the art of service.
Visit our website for many more resources like yoga sets, audio lectures, meditations and more:
www.atmayoga.net
Atma yoga teacher training - History of Yoga 1: Yoga speaksAtma yoga
What is yoga? Let's take a look at how it is described in the Ancient sanskrit texts.
Visit our website for many more resources for teachers and students and lovers of yoga (yoga sets, lectures, meditations, music). We also train teachers!
www.atmayoga.net
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
3. Atma Yoga 1.0
An ideal yoga set for everyone
interested in exploring yoga.
Atma Yoga 1.0 gives yoga
newcomers a safe and powerful
yoga experience.
Atma yoga 1.0 emphasizes highly
effective breathing technology
and easy body movements
that work for a range of body
types. (Focus on coring up and
stretching the spine.)
4. Overview POses
(1 hour class)
Kapäla-bhäté breathing
intrOductiOn
invOcatiOn
1. açväsana – horse
POses
2. u t t h i t a - ü r d h v a - p a ç c i m o t a n ä s a n a – j a c k k n i fe
systematic relaxatiOn
3. a d h o - m u k h a - p a ç c i m o t a n ä s a n a – fo r w a r d b e n d
meditatiOn
4. paravritti-utkaöäsana – fierce twist bend
call Outs
5. p a r a v r i t t i - h a s t a - u t t ä n ä s a n a – ro t a t i n g h a n d s t re t c h
Prasadam
6. paravritti vérabhadräsana – twisting war rior
7. prasärita-padottänäsana – wide-stance-flat-hands
8. p r a s ä r i t a - u t t a n - p a d o t t ä n ä s a n a – a n k l e - g r a b - fo re h e a d - f l o o r
9. sukha-utthita-hasta-padäìguñöhäsana – heel-flo or-toe-grab
10 . yudhäsana – fighter
11. marjariasana – cat-cow
12 . adho-mukha-svanasana – downward dog
F l o o r sequence - 2:1 breathing
1. dandäsana – staff pose
2. p ü r v a t a n ä s a n a – re ve r s e p l a n k
3. suptadandäsana – supine staff
4. double knee pull
5. suptapavana-muktasana – single knee pull
6. suptakap otasana – sleeping pigeon
7. suptärdhamatsyendräsana – lying spinal twist
8. setu-bandha-sar väìgäsana – bridge
9. ätma yoga çiväsana mudra
5. IntroductIon (What you say at the beginning.) corIng up
“Thank you for coming to Atma Yoga 1.0 - this yoga class was is the key to not hurting yourself in yoga, by learning to move
designed to make the experience of yoga accessible to people from a stable core, a solid foundation.
who might still be new to Yoga. At the same time there is plenty
of opportunity to explore your developing capacity for a yoga
experience. is the basis for improving the spine (a straight spine is the
foundation for controlling the mind). It will correct most
Today’s class is simple, but at the same time it pushes the people’s posture.
boundaries between body, mind and spirit. This class is for much
more than improving your relationship with your body. Today (will shift the flow of energy, moving it upward.)
you can step into the world of yoga psychology.
The unique pranayama we practice in the first half and the yogic Four steps/stages/components:
mind training of the floor exercises during the second half have
a direct and deep healing influence on your nervous system and
your mind. 1. Internal rotation of your thighs/the hips (using the
adductors).
If you are brand new or unsure of your limits please pace yourself -
you will learn more and progress further if you proceed slowly. w Pelvis tips forward, tailbone comes up, increasing the
lordosis – the small natural curve of the lumbar region.
Now please join me in chanting the opening invocation1.
2. Pull/push the tailbone down toward the floor.
InvocatIon (while maintaining the internal rotation)
(while sitting down)
w Correcting the position of your pelvis, and
Recite invocation three times: straightening the spine. Creating a pelvic restraint.
oà namo bhagavate väsudeväya 3. Pull up the pelvic floor.
(i.e. the bottom of the body where the legs meet, the muscles you
“From the first note of creation I offer my respects to the source of pull up when you want to restraint passing water).
pure consciousness.”
w Lengthens your waist.
Omkara has been described as the seed of deliverance from the material
world. By chanting the name Vasudeva one can achieve all the good 4. Pull the navel slightly inwards.
results of austerity, penances, and charity.
Atma yoga 1.0 is an ideal yoga set for everyone interested in exploring
We should be careful to understand that this dvädaçäkñara-mantra yoga. Atma Yoga 1.0 gives yoga newcomers a safe and powerful yoga
(twelve-syllable mantra) does not indicate anything formless. experience.
Atma yoga 1.0 emphasizes highly effective breathing technology and
easy body movements that work for a range of body types. Focus on
coring up, stretching the spine, and breathing.
1 The act or process of petitioning for help or support: a prayer of entreaty.
6. POses
1. Horse pose (açväsana)
Standing at the top of your yoga mat.
Spread legs out widely,
a bit more than shoulder width wide
(feet outside yoga mat).
Bring awareness to the feet (“feet awareness”):
contact with the earth, feeling of weight.
Bring heel up and out, scoop the floor,
spread out the toes.
Pull up the quadriceps.
w Strengthening the pose and the knees.
Bend the knees slightly.
Core up (see above)
Sholders should hang down naturally.
Pull up from the crown of the head.
w Chin parallell with the floor.
Do 9 diaphragmatic breathing with attention
[kapäla-bhäté, “shining skull”]
(i.e. forced emission of breath [expulsion], passive inhalation) Benefits
* Encourages diaphragmatic breathing
* Strengthens the knees and thighs
w The more dramatic breathing Contraindications
the greater the experience. * Knee injuries
•
Tadasana
7. 2. Jack knife
[utthita-ürdhva-paçcimotanäsana]
utthita-, risen, raised up [arms]
ürdhva-, rising, erect; upwards, hold up
paçcima-, being behind, posterior; western
utana-, woven; made, composed
uttana-, intense stretch
Put toes and heels together. Benefits
* Jack-knife strengthens the low back, builds
core body strength, and lengthens the spine.
Core up
Contraindication
Raise the arms sideways. * Recent or chronic injury to the hips, back or
shoulders
Pull up from the crown of the head.
Keep sholders down.
Bend at the hip till you’re parallell with the floor, without losing the curve; remain cored up.
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
Variation
Arms back > easier
Arms forward > more difficult
8. 3. Forward Bend
[adho-mukha-paçcimotanäsana]
Benefits
* Calms the brain and helps relieve
w extending the spine stress and mild depression
* Stretches the spine, shoulders,
hamstrings
* Stimulates the liver, kidneys,
Downward facing, forward bending (posterior bend) ovaries, and uterus
* Improves digestion
* Helps relieve the symptoms of
menopause and menstrual discom-
Arms behind legs. fort
* Therapeutic for high blood pres-
sure, infertility, insomnia, and
sinusitis
Bend the knees (slightly). Contraindications/Cautions
* Asthma
* Diarrhea
Pull the navel towards the thighs, face towards legs.
* Back injury
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
4. Fierce Twist Bend Benefits
[utkaöäsana]
* Calms the brain and helps relieve
stress and mild depression
* Stimulates the liver and kidneys
* Stretches the hamstrings, calves,
and hips
* Strengthens the thighs and knees
utkaöa-, difficult, “fierce” * Improves digestion
* Helps relieve the symptoms of
menopause
Bring the hands in praëämäsana. * Reduces fatigue and anxiety
* Relieves headache and insomnia
* Therapeutic for asthma, high blood
pressure, infertility, osteoporosis,
Twist to the right (with praëämäsana), and sinusitis
bringing the left elbow to the the right knee. Contraindications/Cautions
* Headache
* Insomnia
Look up. * Low blood pressure
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
Switch side and repeat. (Inhale up, exhale down.)
9. 5. Rotating Hand Stretch
[p a r av r i t t i - h a s t a - u t t ä n ä s a n a ]
Benefits
paravrtti-, twisting or revolving * Calms the brain and helps relieve
stress and mild depression
uttäna-, stretched out * Stimulates the liver and kidneys
* Stretches the hamstrings, calves, and
hips
(From utkaöäsana.) * Strengthens the thighs and knees
* Improves digestion
* Helps relieve the symptoms of meno-
pause
Knees bent. (If you can, slowly straighten the legs). * Reduces fatigue and anxiety
* Relieves headache and insomnia
* Therapeutic for asthma, high blood
pressure, infertility, osteoporosis, and
Stretch out the arms vertically. (“Hold/embrace the planet”) sinusitis
Contraindications/Cautions
Look up with the eyes. * Back injury: Do this pose with bent
knees,
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
Switch side and repeat.
Transition
Come back to the centre, bring the arms down.
Core up, come up into tadäsana.
Step back to the end of your mat.
6. Twisting Warrior I in praëämäsana
[paravritti vérabhadräsana]
vérabhadra-, a distinguished hero
Step back deep with the right foot, bring hands into praëämäsana.
With the left foot forward, pointing to the front,
the right foot at an approximately 45 degrees angle.
Upper body pointing forward, hips parallell with the front of the room.
Lunge forward with the right knee above the right ankle.
Core up. Keep the spine straight.
Push down the rear heel.
10. Benefits
Twist to the right, bringing left elbow to the left knee. * Stretches the chest and lungs, shoulders
and neck, belly, groins (psoas)
* Strengthens the shoulders and arms, and
the muscles of the back
* Strengthens and stretches the thighs,
Do 9 diaphragmatic breathing with attention [kapäla-bhäté]. calves, and ankles
Contraindications/Cautions
* High blood pressure
Switch side and repeat (right elbow to the right knee) * Heart problems
* Students with shoulder problems should
keep their raised arms parallel (or
slightly wider than parallel) to each other.
* Students with neck problems should keep
Transition their head in a neutral position and not
look up at the hands.
Step forward, (inhale) arms up and (exhale) arms coming down.
Inhale, step back with opposite (right) leg into Warrior 1.
Repeat Twisting warrior I.
Step forward, arms up (inhale) and out (exhale),
and step into tadasana.
7 Wide Stance Flat Hands
.
[prasärita-padottänäsana]
prasärita-, extended, held forth (praså-, to move forwards)
pada-, foot
uttäna-, stretched out, spread out; open
Benefits
Step out wide. * Strengthens and stretches
the inner and back legs and
the spine
Core up. * Tones the abdominal organs
* Calms the brain
* Relieves mild backache
Bring hands abode the head.
Contraindications
Bend at the hips. * Lower-back problems: Avoid
the full forward bend
Bring the hands to the floor (maintain lordosis).
Note! If your hands doesn’t reach the floor,
use blocks instead of bending the knees or the back..
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
11. 8. Ankle Grab Forehead Floor
[prasärita-uttan-padottänäsana]
prasärita-, extended, outstretched, held forth
uttan-, intense (?)
Reach back with your arms, and grab behind legs.
Pull with your hands,
bringing your forehead closer to the floor. (In this pose it is ok
to create a compression in the back of the neck.)
Keep cored up.
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
Benefits
Transition
* Strengthens and stretches
Core up, come up flat back. Bring feet together into tadäsana. the inner and back legs and
the spine
* Tones the abdominal
9. Heel Floor Toe Grab
organs
* Calms the brain
* Relieves mild backache
Contraindications
[sukha-utthita-hasta-padäìguñöhäsana] * Lower-back problems:
Avoid the full forward bend
sukha-, easy
padäìguñöha-, the toe of the feet
Core up
Benefits
Inhale, step back with your left foot, come up on the heel of the * Strengthens and stretches
right, and bring the arms up. the legs
* Stretches the hips and spine,
* Relieves mild back pain,
* Stimulates the abdominal
Right foot forward, only the heel on the ground, toes pulling back. organs,
* Improves sense of balance
Keep the legs and the spine straight. Contraindications
* Back or spine injury.
Bend forward at the hip, grab the toe (variations: knee, etc.). Also avoid this pose if you have:
* Low blood pressure
Kapäla-bhäté - 9 inhalations and exhalations * Migraine
* Diarrhea
* Headache
Bring the navel in towards the thigh.
* Insomnia
Transition
Core up, come up.
Step forward, switch: step back with the opposite leg, repeat.
Step forward.
12. 10. Fighter Pose [yudhäsana]
Benefits
* Stretches the chest and
lungs, shoulders and neck,
belly, groins (psoa).
Step far back with the right leg, keeping left foot pointing to the front, * Strengthens the shoulders
and arms, and the muscles of
left feet with an approximately 45 degree angle. the back.
* Strengthens and stretches
the thighs, calves, and an-
Extend left arm, bring right arm back by the waist, make fists. kles.
Contraindications/Cautions
Upper body pointing forward, hips parallell with the front of the room. * High blood pressure
* Heart problems
Lunge even deeper over the left leg.
Bring the straightened back leg closer and closer to the floor,
deepening the lunge.
Keep the spine straight.
Kapäla-bhäté - 9 inhalations and exhalations.
Transition
Come up and step forward into tadäsana. Drop down the hands.
Step back with opposite leg, repeat Fighter pose.
Step forward and back to the end of your mat.
11. Cat-cow
Cow pose’s benefits Cat pose’s benefits
* Pose stretches the middle to * Stretches the mid-
low back and hips dle to upper back
[marjariasana]
* Lengthens the spine and shoulders.
* Stimulates the kidneys and
adrenal glands Contraindications
Contradictions * Recent or chronic
back pain or injury
Come down onto all 4’s. * Recent or
chronic
back pain
or injury
Hips/tailbone above knees, shoulders above hands.
Big inhalation: head up,
back of the head to meet the tailbone.
Exhalation: forehead comes in to meet the pelvis.
Repeat 10 times, turbo style. (intense breating – in and out.)
13. 12. Downward Dog [adho-mukha-çvanäsana]
Lift your tailbone as high as you can with knees bent, feet on the ground.
Press head and chest through shoulders.
Gradually straigthen the legs.
Try to get tailbone to touch the ceiling.
Kapäla-bhäté - 9 inhalations and
exhalations (Note! Last time.)
Transition
Come back down on all 4’s, sit on heels,
lift your self up and bring your legs
through your arms into “staff pose.”
Benefits
* Calms the brain and helps relieve stress
and mild depression
* Energizes the body
* Stretches the shoulders, hamstrings,
calves, arches, and hands
* Strengthens the arms and legs
* Helps relieve the symptoms of meno-
pause
* Relieves menstrual discomfort when
done with head supported
* Helps prevent osteoporosis
* Improves digestion
* Relieves headache, insomnia, back
pain, and fatigue
* Therapeutic for high blood pressure,
asthma, flat feet, sciatica, sinusitis
Contradictions
* Carpal tunnel syndrome
* Diarrhea
* Pregnancy: Do not do this pose late-
term.
* High blood pressure or headache: Sup-
port your head on a bolster or block, ears
level between the arms
14. 13. Staff Pose [daëòäsana]
danda-, staff: like a stick
Bring arms back by the hips, slide through your arms into a seated
pose, stretch legs out in front of you.
Note! This is the beginning of the floor (relaxing) sequence. Slow, deep (2:1)
breathing, diaphragmatically. Exhalation at least twice as long as the inhalation.
(optionall you can add ujjaya breath to the exhale)
Toes pulled back.
Core up.
Benefits
Hands on the floor, near the hips.
* Strengthens abdominal
Chest open, pointing forward. muscles and hip joints
Contraindications
Pull up from the crown of the head.
* Back and hip injuries
Breath 2:1
15. 14. Reverse Plank [pürvatanäsana]
pürva-, the front
Place hands behind, lift pelvis up.
Press the whole body against an imaginary plane of glass in a straight line.
Breath 2:1 (at this point you can begin leading students into a “Himalayan
awareness” of the pose.)
Transition
Come back into dandäsana.
Benefits
* Inclined plane tones and
strengthens the whole body (es-
pecially core body strength) and
opens the chest.
Contraindication
* Recent or chronic injury to the
legs, hips, neck, arms or shoul-
ders.
16. 15. Supine Staff Pose 16. Double Knee Pull
[suptadandäsana] Bring both knees to the chest.
supta-, laid down to sleep; sleeping Grab each knee with one hand, and pull them
into the respective shoulder.
Core up.
Keep head, neck & shoulders relaxed.
Gradually lie flat on your back, as the legs go straight up in
the air; body in perfect 90 degrees angle. Breath 2:1 (feel the resistance (or muscular
tension) inhale deep, ujjaya exhale slowly)
Toes pulled towards the face, heels touching the ceiling.
Transition
Breath 2:1 (bring your awareness into the difficulty and
choose to feel the experience and breathe into it. Bring down and stretch the legs.
Transition directly into “Double Knee Pull”
Benefits
Benefits
* Releases tension on the hamstring
muscles and massages inner organ
* Creates a strong abdominal
region
17. 17. Single Knee Pull 18. Sleeping pigeon
[supta-pavana-muktäsana] Bend the knees, placing both feet flat on the
floor.
Draw the right knee to the right shoulder, using both
hands for leverage. Put right ankle on the left knee.
Pull the toes of the left foot towards you. Reach through and grab below left knee with
both hands, pull back slowly.
Press back of left knee to the floor.
Keep head, neck and shoulders relaxed on the
Keep shoulders and neck relaxed on the floor. mat.
Breath 2:1 Breath 2:1
Switch and repeat with the other leg. Switch and repeat. Benefits
* Lengthens the hamstrings
Benefits Transition
Contraindications
* Releases the tension on the hamstring-
muscles by flexing the knee Stretch out the legs. * Knee-injuries
18. 19. Lying Spinal Twist
[suptärdhamatsyendräsana]
ardha-, half
Draw right knee up.
With left hand holding right knee, slowly twist to the left side (you can
hook right foot behind left knee).
Benefits
* Knee down twist, stretches the back Stretch your right arm out.
muscles
* Realigns and lengthens the spine
* Hydrates the spinal disks.
Keep the neck straight, slowly twist your head to look at the right hand.
Contraindication Breath 2:1
* Recent or chronic injury to the knees,
hips or back. Straighten your legs, and bring the left knee up and repeat.
20. Bridge pose
[setu-bandha-sarväìgäsana]
setu-, bridge
bandha-, configuration or position of the body
sarväìga-, all parts of the body; complete
Benefits
Bend the knees, * Bridge pose builds core and
placing both feet flat on the floor. lower body strength, lengthens and
strengthens the spine, energizes the
body, and stimulates the endocrine
Keep hands on the floor. and nervous systems.
* Stretches the chest, neck, and spine
* Calms the brain and helps alleviate
stress and mild depression
Raise your pelvis into the air. * Stimulates abdominal organs,
lungs, and thyroid
* Rejuvenates tired legs
Breath 2:1 * Improves digestion
* Helps relieve the symptoms of
menopause
* Relieves menstrual discomfort
Variations when done supported
* Reduces anxiety, fatigue, back-
ache, headache, and insomnia
Grab your ankles with your hands, * Therapeutic for asthma, high Contraindications
blood pressure, osteoporosis, and
or clasp hands underneath pelvis. sinusitis * Recent or chronic injury to the knees, shoulders or back.
19. 21. ätma yoga çiväsana mudrä
Lie down on your back.
Arms 8 inches away from the body, all fingernails touching the floor.
Toes pulling towards the head. Feet should be hips width apart.
Eyes open fixed at the ceiling.
21 Kapäla-bhäté breaths.
Surrender to the experience of weight in your feet
Surrender to the experience of weight in your knees
Surrender to the experience of weight in your pelvis
Surrender to the experience of weight in your navel
Surrender to the experience of weight in your heart space
Surrender to the experience of weight at the pit of your throat
Surrender to the experience of weight at the center between the eyebrows
Notice the weight of your whole body and experience the sensation of
weight as if you were feeling it for the first time... allow the surrender to
heal your unconscious
Breathe into that sensation...
Systematic Relaxation 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.
çiväsana with closed eyes.
Make a decision that you are developing a powerful and intimate
Become aware of your body as it lies in contact with the floor. relationship with your breath.
Notice the floor and the earth beneath and her perfect ability to support Now with me inhale into a deep sense of peace,
you completely. Exhale and say to yourself “I surrender”
Notice the weight of your own body and become aware of the experience (Turning back to you) bring your awareness to the breath and feel the
of weight. sensation of breath as it enters and exits the body.
Experience the sensation of gravity and weight as if you were feeling it (Let the music play for a bit, then tell them to, “inhale deeply...exhale
for the first time. slowly...)
20. Bring knees to the chest
Gently swing side to side
[jhulanäsana].
Gently rock back and forth
[lurhakanäsana]. meditatiOn
Core up, weight, breath...
Recite invocation three times: oà namo bhagavate väsudeväya.
21.
22.
23. call Outs [prema-dhväëé]
(Note! Short version.)
Three “Jayas” and a “Haribol”.
Jaya Oà Viñë u p ad a Paramah aàsa Parivr ä ja k ä c ä r ya A ñ ö o t t a ra -
çata Ç ré Ç rémad B h ak tived an ta Swami P ra b hu p ä da k i jaya !
A n an ta koöi vai ñë ava- vå n d a k i jaya !
Samavetä b h ak ta- vå n d a k i jaya !
G aura- p remän an de h ari - ha ri b o l !
Prasadam