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
The document provides exercises and a rehabilitation program to help restore movement and quality of life after experiencing COVID-19. It outlines 5 layers of human movement to address, including building strength, turning on the vestibular system, breathing deep, crossing the body, and gaining endurance. The rehabilitation program consists of 3 phases - beginning, building, and being - with exercises in each phase addressing the current activity level and movement layers. Exercises include deep breathing, head movements, cross-body patterns, and walking to strengthen the body systems and support recovery.
This document provides instructions for several self-massage techniques to address neck, jaw, and shoulder tension. It describes assessments to identify areas of tension, such as higher hips or rotated pelvis. Instructions are given for specific release techniques including stretches, massage, and range of motion exercises to target tender points and tight muscles in the neck, shoulders, jaw, hips, and pelvis. Diagrams and references are included to illustrate the techniques.
This document provides instructions for several low back pain relief exercises focusing on the diaphragm, abdominal breathing, pelvic floor, hips, and hamstrings. The key points are relaxing into positions through slow, deep breathing to relieve chronic low back tension and pain. Exercises include abdominal breathing in reclined positions, pelvic tilts, hip rotations, and hamstring stretches using props like chairs, balls, and straps for optimal comfort and range of motion.
The document provides six yoga poses to help golfers prepare for their game: 1) deep breathing to increase blood flow and prepare the body, 2) a standing forward fold to release tension in the low back and neck, 3) a standing rhomboid stretch to stretch the upper back, 4) a standing chest opener to open the shoulders, 5) a standing quad stretch to stretch the quadriceps and hip flexors, and 6) a standing twist with a golf club behind the shoulders to visualize the backswing and follow through. It recommends doing the poses periodically during the round to keep muscles loose and reduce injury risk.
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.
TMJD, or Temporo-Mandibular Joint Disorder, is a fairly common health problem affecting the jaw muscles and causing discomfort. While nothing can replace a doctor's treatment, some patients have found that yoga relaxation techniques such as Cat-Cow pose can help ease their symptoms. This pose involves gently arching and rounding the spine to stretch the back and neck.
This document describes a 13-pose Kundalini yoga sequence called the Advanced Abdominal Strengthening Kriya that is intended to help break bad habits. The poses activate the third chakra, which is associated with willpower and transformation. Practicing this sequence daily for 40 days can help negative thoughts and feelings associated with addictive behaviors diminish, to be replaced by fulfillment and strength. The document then provides descriptions and instructions for each of the 13 poses in the sequence.
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
The document provides exercises and a rehabilitation program to help restore movement and quality of life after experiencing COVID-19. It outlines 5 layers of human movement to address, including building strength, turning on the vestibular system, breathing deep, crossing the body, and gaining endurance. The rehabilitation program consists of 3 phases - beginning, building, and being - with exercises in each phase addressing the current activity level and movement layers. Exercises include deep breathing, head movements, cross-body patterns, and walking to strengthen the body systems and support recovery.
This document provides instructions for several self-massage techniques to address neck, jaw, and shoulder tension. It describes assessments to identify areas of tension, such as higher hips or rotated pelvis. Instructions are given for specific release techniques including stretches, massage, and range of motion exercises to target tender points and tight muscles in the neck, shoulders, jaw, hips, and pelvis. Diagrams and references are included to illustrate the techniques.
This document provides instructions for several low back pain relief exercises focusing on the diaphragm, abdominal breathing, pelvic floor, hips, and hamstrings. The key points are relaxing into positions through slow, deep breathing to relieve chronic low back tension and pain. Exercises include abdominal breathing in reclined positions, pelvic tilts, hip rotations, and hamstring stretches using props like chairs, balls, and straps for optimal comfort and range of motion.
The document provides six yoga poses to help golfers prepare for their game: 1) deep breathing to increase blood flow and prepare the body, 2) a standing forward fold to release tension in the low back and neck, 3) a standing rhomboid stretch to stretch the upper back, 4) a standing chest opener to open the shoulders, 5) a standing quad stretch to stretch the quadriceps and hip flexors, and 6) a standing twist with a golf club behind the shoulders to visualize the backswing and follow through. It recommends doing the poses periodically during the round to keep muscles loose and reduce injury risk.
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.
TMJD, or Temporo-Mandibular Joint Disorder, is a fairly common health problem affecting the jaw muscles and causing discomfort. While nothing can replace a doctor's treatment, some patients have found that yoga relaxation techniques such as Cat-Cow pose can help ease their symptoms. This pose involves gently arching and rounding the spine to stretch the back and neck.
This document describes a 13-pose Kundalini yoga sequence called the Advanced Abdominal Strengthening Kriya that is intended to help break bad habits. The poses activate the third chakra, which is associated with willpower and transformation. Practicing this sequence daily for 40 days can help negative thoughts and feelings associated with addictive behaviors diminish, to be replaced by fulfillment and strength. The document then provides descriptions and instructions for each of the 13 poses in the sequence.
The document provides instructions for assessing areas of tension or imbalance in the shoulders, hips, and pelvis through palpation of indicator points, and includes exercises and self-massage techniques to gently release tension and improve mobility in the shoulder region, thoracic spine, hips, and related areas. Diagrams illustrate assessment and release methods for specific muscles and joints.
The document provides a rehabilitation program for shoulder impingement in two phases. Phase 1 focuses on range of motion exercises to complete pain-free, like pendulum swings and stretches. Phase 2 adds strengthening exercises in a progressive schedule, such as shoulder flexion, abduction, and internal/external rotation using body weight or light weights. The program should be continued for 4-6 weeks total to ensure the condition does not return.
The document provides guidance on yoga practice, including:
1) It defines yoga as the union of individual consciousness with universal consciousness, and describes it as a 5000-year-old practice from India comprising physical postures, philosophy, and techniques for controlling the mind and finding inner peace.
2) It discusses the history of yoga, how monks developed postures to sit in meditation for long periods, and how yoga has grown popular globally for its holistic health benefits.
3) It describes ten important yoga poses, including child's pose, lotus pose, cow face pose, and others, explaining how to perform each pose and their benefits.
This document provides instructions for stretches recommended by an occupational therapist to address tight muscles. It describes how to perform stretches for the shoulders, neck, and sides by gently engaging tight muscles for 10 seconds before relaxing to increase range of motion. Key points include only stretching muscles assessed as safe, not moving through pain, using eyes or hands for light resistance, and practicing stretches throughout the day for best results. The document warns against sending stretches to others without assessment and cautions checking proper form.
Every one of us is aware of Yoga and its benefits. Mainly we all are focusing on the health benefits of Yoga but it also can improvise our psychological balance and it has the capability of rising internal energy.
This document provides instructions for gentle yoga poses and breathing exercises for the aged. It begins with instructions for getting comfortable in a chair and includes neck rolls, shoulder stretches, twists, hip openers, and seated forward folds. Breathing techniques like alternate nostril breathing are also demonstrated to help relax the mind and body. The poses and breathing exercises are meant to be done slowly and gently with an emphasis on supporting tender joints like the neck and hips.
http://bit.ly/Yoga-for-Better-Sex - We have heard the all the obvious benefits to yoga that it can give you greater flexibility, better muscle tone, increased weight loss, stress relief, and maybe even enlightenment. However, you may not know that it has been proven to enhance your sex life. Yoga offers countless physical and emotional benefits that can heat up your bedroom experience. Check out this Better Sex Yoga Workout for poses specifically designed to enhance you sex life.
Stress Management in Children by Yoga Therapy.pptShama
The document discusses using yoga therapy to help manage stress in children. It describes how stressed children may react through tension outlets like destructive behavior, fear, or bedwetting. It then outlines the benefits of different yoga practices like pranayama (breathing exercises), asanas (physical postures), relaxation, and meditation techniques in reducing stress and improving mental and physical health in children. Specific yoga poses and exercises are provided as examples for stress management sessions with children.
This document provides a summary of 15 yoga poses that are beneficial for surfing. It describes each pose in detail, including proper form and variations. The poses target key muscles used for surfing like the back, core, shoulders, and legs. Poses include downward facing dog, plank, chair pose, bridge pose, and more. Practicing these yoga routines can help surfers enhance their strength, balance, and flexibility both in and out of the water.
This document provides guidelines for developing effective voice techniques. It discusses breathing from the lower abdomen, maintaining good posture, relaxing the vocal folds, and projecting the voice using head resonance. Specific exercises are outlined to focus on breathing, relax the larynx, find one's comfortable pitch range, and develop head resonance for voice projection. Regular warmups are recommended to increase voice efficiency and endurance during teaching. Individual voice training with a speech pathologist is suggested for optimal technique.
This document provides instructions for a beginner Hatha yoga routine designed to reduce stress and cortisol levels. Hatha yoga focuses on controlling breathing while holding poses called asanas. The 11-step routine includes poses like the half moon, tree, warrior, triangle, downward facing dog, cat, and full body stretches. Performing this routine regularly through controlled breathing and gentle stretching in each pose helps relieve stress and leaves one feeling mentally and physically refreshed.
Massage Fusion: The Jing Method for the treatment of chronic pain - Massage W...Jing Massage
This document provides suggestions for a stress reduction protocol for massage clients suffering from chronic conditions like fibromyalgia and chronic fatigue. It outlines preparatory relaxation techniques, myofascial release methods like cross-hand stretches and leg/arm pulls, acupressure point treatment, breathing exercises, and concluding stretches. The protocol is designed to reduce stress and tension in the body through deep tissue work, fascial release, trigger point therapy, and integrating the client's breath.
Stress is a common part of everyday life. In small amounts stress is perfectly manageable but if left unchecked it can be debilitating. Stress also leads to the production of a hormone called cortisol that, in large quantities, can cause serious heath problems. It is because of this that it is important to take steps to relieve stress and decrease cortisol levels in the body.
One of the most effective treatments for these two things is the 11th century yoga practice called Hatha yoga. Hatha yoga is unique from other forms of yoga in that it has a focus on mastering the mind, the body, and the relationship between the two through the practice of positions called asanas. Since its creation people have understood that Hatha yoga has had healing properties but it wasn't until recently that Hatha yoga was scientifically proven to decrease perceived levels of stress and levels of cortisol in the body.
This document provides descriptions and instructions for 23 low back exercises. Each exercise includes a starting position, the movement or action, and a reminder to not cause pain. The exercises focus on stretching and strengthening the low back and include moves like knee pulls, pelvic tilts, hip rolls, pelvic lifts, abdominal exercises, cat/camel stretches, and various stretches for the upper and lower back.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
Yoga has many physical and mental health benefits and is a good exercise for both the body and mind. The document outlines 10 basic yoga poses that are good for beginners to start with, including mountain pose, tree pose, child's pose, plank, boat pose, triangle pose, downward-facing dog, chair pose, cobra pose, and bridge pose. It emphasizes starting gently and working up to more advanced poses over time for maximum benefit and injury prevention. Consultation with a physician is recommended before starting yoga if one has any medical conditions.
We breathe all the time. While a woman gives birth her breathing changes all the time. When a woman has great breathing skills then she is more likely to cope and manage the natural occurring pain of labor contractions.
What about a woman who is having a Caesarean birth? She can use her Directed Breathing skills to control fear or anxiety, pain or excitement and stay involved and engaged in her baby's birth journey.
How does Directed Breathing improve the skills of a Birth Coach? When a father/other actually has the skills to help a woman cope and manage the experience of giving birth then the woman feels great and the coach feels valuable.
Directed Breathing is not just about breathing, it's all about using breath to expand and soften individual parts of the birthing body. This can reduce pain, create space and give focus and just plan fill time by doing something for yourself.
Directed Breathing is one of the very best childbirth skills for the birthing woman and birth coaching dad.
Yoga Burn, Reduce the belly fat fast.
1. Respect the limits of your own body.
2. Use the Yogic smile-meter
3. Breathe. Take deep long breaths or ujjayi breaths.
4. Respect and honor your yoga practices.
5. Get the Yogic attitude. Go within.
6. Observe.
7. Meditate.
8. Do yoga on the yoga mat and live yoga off it.
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
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.
The document provides instructions for assessing areas of tension or imbalance in the shoulders, hips, and pelvis through palpation of indicator points, and includes exercises and self-massage techniques to gently release tension and improve mobility in the shoulder region, thoracic spine, hips, and related areas. Diagrams illustrate assessment and release methods for specific muscles and joints.
The document provides a rehabilitation program for shoulder impingement in two phases. Phase 1 focuses on range of motion exercises to complete pain-free, like pendulum swings and stretches. Phase 2 adds strengthening exercises in a progressive schedule, such as shoulder flexion, abduction, and internal/external rotation using body weight or light weights. The program should be continued for 4-6 weeks total to ensure the condition does not return.
The document provides guidance on yoga practice, including:
1) It defines yoga as the union of individual consciousness with universal consciousness, and describes it as a 5000-year-old practice from India comprising physical postures, philosophy, and techniques for controlling the mind and finding inner peace.
2) It discusses the history of yoga, how monks developed postures to sit in meditation for long periods, and how yoga has grown popular globally for its holistic health benefits.
3) It describes ten important yoga poses, including child's pose, lotus pose, cow face pose, and others, explaining how to perform each pose and their benefits.
This document provides instructions for stretches recommended by an occupational therapist to address tight muscles. It describes how to perform stretches for the shoulders, neck, and sides by gently engaging tight muscles for 10 seconds before relaxing to increase range of motion. Key points include only stretching muscles assessed as safe, not moving through pain, using eyes or hands for light resistance, and practicing stretches throughout the day for best results. The document warns against sending stretches to others without assessment and cautions checking proper form.
Every one of us is aware of Yoga and its benefits. Mainly we all are focusing on the health benefits of Yoga but it also can improvise our psychological balance and it has the capability of rising internal energy.
This document provides instructions for gentle yoga poses and breathing exercises for the aged. It begins with instructions for getting comfortable in a chair and includes neck rolls, shoulder stretches, twists, hip openers, and seated forward folds. Breathing techniques like alternate nostril breathing are also demonstrated to help relax the mind and body. The poses and breathing exercises are meant to be done slowly and gently with an emphasis on supporting tender joints like the neck and hips.
http://bit.ly/Yoga-for-Better-Sex - We have heard the all the obvious benefits to yoga that it can give you greater flexibility, better muscle tone, increased weight loss, stress relief, and maybe even enlightenment. However, you may not know that it has been proven to enhance your sex life. Yoga offers countless physical and emotional benefits that can heat up your bedroom experience. Check out this Better Sex Yoga Workout for poses specifically designed to enhance you sex life.
Stress Management in Children by Yoga Therapy.pptShama
The document discusses using yoga therapy to help manage stress in children. It describes how stressed children may react through tension outlets like destructive behavior, fear, or bedwetting. It then outlines the benefits of different yoga practices like pranayama (breathing exercises), asanas (physical postures), relaxation, and meditation techniques in reducing stress and improving mental and physical health in children. Specific yoga poses and exercises are provided as examples for stress management sessions with children.
This document provides a summary of 15 yoga poses that are beneficial for surfing. It describes each pose in detail, including proper form and variations. The poses target key muscles used for surfing like the back, core, shoulders, and legs. Poses include downward facing dog, plank, chair pose, bridge pose, and more. Practicing these yoga routines can help surfers enhance their strength, balance, and flexibility both in and out of the water.
This document provides guidelines for developing effective voice techniques. It discusses breathing from the lower abdomen, maintaining good posture, relaxing the vocal folds, and projecting the voice using head resonance. Specific exercises are outlined to focus on breathing, relax the larynx, find one's comfortable pitch range, and develop head resonance for voice projection. Regular warmups are recommended to increase voice efficiency and endurance during teaching. Individual voice training with a speech pathologist is suggested for optimal technique.
This document provides instructions for a beginner Hatha yoga routine designed to reduce stress and cortisol levels. Hatha yoga focuses on controlling breathing while holding poses called asanas. The 11-step routine includes poses like the half moon, tree, warrior, triangle, downward facing dog, cat, and full body stretches. Performing this routine regularly through controlled breathing and gentle stretching in each pose helps relieve stress and leaves one feeling mentally and physically refreshed.
Massage Fusion: The Jing Method for the treatment of chronic pain - Massage W...Jing Massage
This document provides suggestions for a stress reduction protocol for massage clients suffering from chronic conditions like fibromyalgia and chronic fatigue. It outlines preparatory relaxation techniques, myofascial release methods like cross-hand stretches and leg/arm pulls, acupressure point treatment, breathing exercises, and concluding stretches. The protocol is designed to reduce stress and tension in the body through deep tissue work, fascial release, trigger point therapy, and integrating the client's breath.
Stress is a common part of everyday life. In small amounts stress is perfectly manageable but if left unchecked it can be debilitating. Stress also leads to the production of a hormone called cortisol that, in large quantities, can cause serious heath problems. It is because of this that it is important to take steps to relieve stress and decrease cortisol levels in the body.
One of the most effective treatments for these two things is the 11th century yoga practice called Hatha yoga. Hatha yoga is unique from other forms of yoga in that it has a focus on mastering the mind, the body, and the relationship between the two through the practice of positions called asanas. Since its creation people have understood that Hatha yoga has had healing properties but it wasn't until recently that Hatha yoga was scientifically proven to decrease perceived levels of stress and levels of cortisol in the body.
This document provides descriptions and instructions for 23 low back exercises. Each exercise includes a starting position, the movement or action, and a reminder to not cause pain. The exercises focus on stretching and strengthening the low back and include moves like knee pulls, pelvic tilts, hip rolls, pelvic lifts, abdominal exercises, cat/camel stretches, and various stretches for the upper and lower back.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
Yoga has many physical and mental health benefits and is a good exercise for both the body and mind. The document outlines 10 basic yoga poses that are good for beginners to start with, including mountain pose, tree pose, child's pose, plank, boat pose, triangle pose, downward-facing dog, chair pose, cobra pose, and bridge pose. It emphasizes starting gently and working up to more advanced poses over time for maximum benefit and injury prevention. Consultation with a physician is recommended before starting yoga if one has any medical conditions.
We breathe all the time. While a woman gives birth her breathing changes all the time. When a woman has great breathing skills then she is more likely to cope and manage the natural occurring pain of labor contractions.
What about a woman who is having a Caesarean birth? She can use her Directed Breathing skills to control fear or anxiety, pain or excitement and stay involved and engaged in her baby's birth journey.
How does Directed Breathing improve the skills of a Birth Coach? When a father/other actually has the skills to help a woman cope and manage the experience of giving birth then the woman feels great and the coach feels valuable.
Directed Breathing is not just about breathing, it's all about using breath to expand and soften individual parts of the birthing body. This can reduce pain, create space and give focus and just plan fill time by doing something for yourself.
Directed Breathing is one of the very best childbirth skills for the birthing woman and birth coaching dad.
Yoga Burn, Reduce the belly fat fast.
1. Respect the limits of your own body.
2. Use the Yogic smile-meter
3. Breathe. Take deep long breaths or ujjayi breaths.
4. Respect and honor your yoga practices.
5. Get the Yogic attitude. Go within.
6. Observe.
7. Meditate.
8. Do yoga on the yoga mat and live yoga off it.
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
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.
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.
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.
The document discusses the history and philosophy of yoga across different ages or yugas according to Hindu scriptures. In the golden age (Satya yuga), yoga was practiced through mystical meditation and devotion. In later ages, yoga took the forms of fire sacrifice, temple worship, and now in the Kali yuga, mantra repetition. The ages are seen as declining in virtue as time progresses. However, the document suggests that remnants of higher spiritual practices can still occur even in darker ages, and a new golden age may emerge.
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.
This document provides three words of guidance for each day: embrace the opportunities in stress, grow your secret ambitions daily, and fall in love with God by offering every act, no matter how small, as a heroic campaign.
The document discusses the ten observances or niyamas of Hinduism. It lists each observance - remorse and modesty, contentment, charity, faith, worship of God, scriptural study, spiritual will and intellect, sacred vows, mantra recitation, and austerity. It provides brief descriptions of each observance and their importance in the Hindu spiritual path. The document also mentions thanking sources like Satguru Sivaya Subramuniyaswami for the information.
The document discusses the concept of Nataraja, the dancing form of Shiva. It describes Nataraja as being mainly worshipped in Tamil Nadu temples. The key aspects covered include the symbolism of the different hands and elements represented in iconic images of Nataraja. The dance of Nataraja is said to represent the five sacred acts of creation, protection, dissolution, concealment, and grace. The origins and development of the Nataraja theme from ancient scriptures and its interpretations by scholars over time are also summarized.
The document provides information about the Mahakumbhabhishekam ceremony for the idol of Lord Shiva as Nataraja that will take place at the Chidambaram Temple in Tamil Nadu, India on May 1st, 2015. It also provides background details on the significance of Nataraja in Hinduism, the architecture and layout of the Chidambaram Temple complex, the story and legends associated with the temple, and beliefs regarding the "Chidambara Rahasyam" secret. The temple is considered one of the holiest Shiva sites and is believed to be located at the cosmic center of the magnetic equator.
The document discusses optimizing long-form editorial content for conversion by focusing on content that drives traffic and identifying opportunities. It recommends auditing existing blog content to see which posts drive traffic and where there are missed opportunities. Content performance increases over time, so CTAs and recommendations for products should not be hidden. Content should be personalized based on search keywords and source to better align with user intent while considering SEO best practices for dynamic content.
Earning Links Through Audience Segmentation Brighton SEO 2014Kirsty Hulse
The document discusses segmenting audiences to earn links through targeted content creation. It provides tips on using tools like Google Analytics, Google Display Planner, and Similarweb to understand audience demographics and interests. Facebook Graph Search can also be used to find shared interests between people who like a page to help with audience segmentation. The goal is to understand psychographics to create tailored content for specific audience segments in order to earn links from trusted influencers for those groups.
Kirsty hulse the death of linkbuildingKirsty Hulse
Link building has changed and earned links through high-quality content that audiences genuinely engage with are now most important. The document discusses how to identify target audiences, create content they will like, and earn natural links through understanding audiences' interests and behaviors rather than paid or spun links that could hurt a site. The key is knowing specific audiences in detail to attract relevant links organically over time through great content.
When our affair with content means we cheat on conversionKirsty Hulse
This document discusses how brands have become overly focused on content marketing at the expense of customer experience. While high-quality editorial content can help drive awareness and influence purchases, ranking that content for transactional queries may not provide the best experience for customers looking to make a purchase. The document advocates optimizing content to balance informational needs with conversion opportunities through techniques like testing calls-to-action, recommendations, and personalizing content based on user intent.
There are several common hurdles that prevent people from getting links, and these aren't always to do how creative or targeted we are, but how persuasive we can be.
Securing links can be tough, and it's not about how creative or productive or smart we are, but how persuasive we are. Kirsty will walk you through how to get clients and managers to say yes to your best ideas, how to get interesting, affordable data, how to get experts to collaborate with you, and how to create outreach emails that compel people to cover your campaign.
The document discusses how personalization and dynamic content are becoming increasingly important on websites. It notes that 52% of marketers see content personalization as critical and 75% of consumers like it when brands personalize their content. However, personalization can create issues for search engine optimization as dynamic URLs and content are more difficult for search engines to index than static pages. The document provides tips for SEOs to help address these personalization and SEO challenges, such as using static URLs when possible and submitting accurate sitemaps.
This document provides instructions for conducting a relaxation training session. The session begins with deep breathing exercises done together with the person. Various muscle tensing and relaxation exercises are then done in a slow, controlled manner while focusing on different muscle groups. An abbreviated version of deep breathing and selected exercises can be used when the person becomes upset. The goal is to teach relaxation techniques that can be used both in sessions and during stressful events.
Stress Management in Children by Yoga Therapy.pptShama
The document discusses using yoga therapy techniques to help manage stress in children. It describes how stressed children may react through tension outlets like destructive behavior, fear, or physical ailments. It then outlines the benefits of different yoga practices like breathing exercises, poses, relaxation, and meditation techniques in reducing stress and its negative impacts on children's health, behavior, and development. Specific yoga techniques are provided as examples for stress management sessions with children.
This document summarizes several forward bending yoga asanas (postures), including Paschimottanasana, Janu Sirsasana, Upavista Konasana, Baddha Konasana, Kurmasana, Supta Kurmasana, and Balasana. It provides the steps to perform each asana along with the muscles involved, benefits, and any contraindications. The asanas target the lower back, hips, and hamstrings and provide benefits such as calming the mind, improving concentration, and massaging and toning the visceral organs and abdominal muscles.
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.
Yoga for Intellectually Challenged Children.pptShama
The document discusses the causes and benefits of yoga for intellectually challenged children. It outlines various prenatal, natal, and postnatal factors that can cause intellectual disabilities. It then describes the different types of yoga training provided, including respiratory, postural, relaxation, concentration, and meditation exercises. Specific yoga poses and techniques are listed for different age groups. Benefits of the yoga training include improved cognition, concentration, strength, and stress reduction.
This document provides instructions and information about various asana poses practiced in asana yoga. It begins with background on the student and class and then provides detailed descriptions, instructions, benefits and contraindications for several poses including Hasta Padanasana, Paschimottanasana, Halasana, Anuvittasana, Cakrasana, Chakrasana, and Chandrasana. The poses target different areas of the body and systems and provide benefits such as stress relief, improved digestion and flexibility. Contraindications are also noted for certain health conditions.
This document provides instructions and information for several asana poses practiced in asana yoga. It begins with a header with information about the author and class. Then it provides descriptions, instructions, benefits and contraindications for the following poses: Hasta Padanasana, Paschimottanasana, Halasana, Anuvittasana, Cakrasana, Chakrasana, Chandrasana, Ardha Bheka Asana, and Pawanmuktasana. For each pose, it explains how to perform the pose and hold body alignment, and discusses benefits such as flexibility, strength, and organ stimulation, and conditions that caution against the pose.
Yoga originated in India over 5,000 years ago and was first documented in the Yoga Sutras. There are many different types of yoga including Hatha yoga which focuses on physical poses, Bhakti yoga which emphasizes devotion, and Raja yoga which centers around meditation. Yoga provides physical, mental and spiritual benefits such as increased flexibility, stress relief, and mindfulness. Some common yoga poses are mountain pose, warrior pose, child's pose, and bridge pose.
Yoga originated in India over 5,000 years ago and was first documented in the Yoga Sutras. There are many different types of yoga including Hatha yoga which focuses on physical poses, Bhakti yoga which emphasizes devotion, and Raja yoga which centers around meditation. Yoga provides physical, mental and spiritual benefits such as increased flexibility, stress relief, and mindfulness. Some common yoga poses are mountain pose, warrior pose, child's pose, and bridge pose.
Mary Uebersax provides instructions for an abdominal and core strengthening routine involving deep breathing, transverse abdominus and pelvic floor muscle exercises, and various twisting and stretching poses using a resistance ring. The routine includes pulsing squeezes in different positions, twists while keeping the body centered and steady, leg extensions while balancing, and final relaxation stretches. The goal is to tone the abdominal area, build back muscles, improve balance, and open the low back while keeping steady breathing and core engagement throughout.
The document discusses the role of yoga in helping children with various physical, mental, and emotional issues. It outlines how yoga practices such as breathing exercises, meditation, and poses can help conditions like asthma, obesity, anxiety, and stress. The document provides examples of yoga poses, breathing techniques, and relaxation exercises that are suitable and beneficial for children.
This document provides instructions for several yoga techniques that can be practiced for everyday wellness. It describes warming up exercises like hip rotations and shoulder stretches. It then explains how to perform seated yoga poses integrating breath awareness, including side stretches, spinal twists, and backbends. It also introduces pranayama techniques like OM chanting and meditation practices focused on developing chakra awareness to experience deeper relaxation and energization. The overall goal is to provide readers with low-impact yoga routines that can balance and rejuvenate mind and body.
This document provides instructions for three yoga poses - Big Toe Pose, Bound Angle Pose, and Bow Pose - that can help reduce anxiety. Big Toe Pose involves bending at the hips and grabbing the big toes to stretch the hamstrings. Bound Angle Pose has the legs bent outward with the soles of the feet together to open the hips and groin. Bow Pose is done lying down, bending the knees and reaching back to grab the ankles to lift the upper body and open the chest. Each pose is described in detail with steps to perform it and benefits for anxiety reduction.
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,
Ujjayi breathing, also known as victorious breath, is a type of yogic breathing that involves slightly contracting the throat to produce a hissing sound on both the inhale and exhale through the nose with the mouth closed. This sound helps keep the mind focused on the breath and prevents it from wandering. Practicing ujjayi breathing for extended periods links the body and mind and allows each yoga pose to flow smoothly into the next in coordination with the breath. The document provides instructions for practicing ujjayi breathing in both seated and lying down positions.
The document provides instructions for performing yoga asanas and notes their associated health benefits. It recommends getting clearance from a doctor before starting, finding a quiet space, and warming up the body first with 5 minutes of movements. It then describes 12 asanas including how to perform each one and the benefits, such as improving flexibility, balance, digestion and reducing fatigue. Timings of 1-2 minutes are provided for holding each asana.
Bhujangasana, also known as Cobra Pose, is an asana practiced on the abdomen. To perform it, one lies face down with palms by the waist and legs straight. While inhaling, the chest, chin and abdomen are lifted up while balancing on the palms and legs. The pose is held for 10-30 seconds while breathing smoothly before exhaling and lowering back down. Bhujangasana strengthens the spine and reduces abdominal fat while stretching the chest, lungs, shoulders and abdomen.
The document describes the steps and benefits of various yoga poses including Mountain Pose, Chair Pose, Tree Pose, Rainbow Pose, Elephant Pose, Cobra Pose, Cat Cow Pose, Lion Pose, Butterfly Pose, Frog Pose, Happy Baby Pose, Three-Legged Dog Pose, Bear Pose, Child's Pose, Warrior II Pose, Bow Pose, Crescent Moon Pose, and Downward Dog Pose. The poses strengthen and stretch various parts of the body while improving balance, posture, flexibility, and calming the mind.
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
Stress into Strength Module for yoga teacher trainingAtma yoga
The document discusses the preparatory stages of yoga practice, which include training the senses through disciplines like nonviolence, truthfulness, non-stealing, and celibacy. It also includes practices to purify and strengthen the nervous system, such as asanas, pranayama, mantra, and eventually service to a guru. The ultimate goal of all yoga is said to be freeing the kundalini energy and realizing one's true spiritual nature beyond the false ego.
The document discusses Michael Cremo's book "Human Devolution" which presents an alternative view to Darwinian evolution by proposing that humans are composed of matter, mind and consciousness. It summarizes chapters that provide evidence from archaeology, genetics, biology and paranormal research contradicting mainstream views of human origins and supporting the existence of mind and consciousness apart from the physical body.
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 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 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
Osteoporosis - Definition , Evaluation and Management .pdfJim Jacob Roy
Osteoporosis is an increasing cause of morbidity among the elderly.
In this document , a brief outline of osteoporosis is given , including the risk factors of osteoporosis fractures , the indications for testing bone mineral density and the management of osteoporosis
TEST BANK For Community Health Nursing A Canadian Perspective, 5th Edition by...Donc Test
TEST BANK For Community Health Nursing A Canadian Perspective, 5th Edition by Stamler, Verified Chapters 1 - 33, Complete Newest Version Community Health Nursing A Canadian Perspective, 5th Edition by Stamler, Verified Chapters 1 - 33, Complete Newest Version Community Health Nursing A Canadian Perspective, 5th Edition by Stamler Community Health Nursing A Canadian Perspective, 5th Edition TEST BANK by Stamler Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Pdf Chapters Download Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Pdf Download Stuvia Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Study Guide Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Ebook Download Stuvia Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Questions and Answers Quizlet Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Studocu Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Quizlet Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Stuvia Community Health Nursing A Canadian Perspective, 5th Edition Pdf Chapters Download Community Health Nursing A Canadian Perspective, 5th Edition Pdf Download Course Hero Community Health Nursing A Canadian Perspective, 5th Edition Answers Quizlet Community Health Nursing A Canadian Perspective, 5th Edition Ebook Download Course hero Community Health Nursing A Canadian Perspective, 5th Edition Questions and Answers Community Health Nursing A Canadian Perspective, 5th Edition Studocu Community Health Nursing A Canadian Perspective, 5th Edition Quizlet Community Health Nursing A Canadian Perspective, 5th Edition Stuvia Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Pdf Chapters Download Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Pdf Download Stuvia Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Study Guide Questions and Answers Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Ebook Download Stuvia Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Questions Quizlet Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Studocu Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Quizlet Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Stuvia
Basavarajeeyam is an important text for ayurvedic physician belonging to andhra pradehs. It is a popular compendium in various parts of our country as well as in andhra pradesh. The content of the text was presented in sanskrit and telugu language (Bilingual). One of the most famous book in ayurvedic pharmaceutics and therapeutics. This book contains 25 chapters called as prakaranas. Many rasaoushadis were explained, pioneer of dhatu druti, nadi pareeksha, mutra pareeksha etc. Belongs to the period of 15-16 century. New diseases like upadamsha, phiranga rogas are explained.
8 Surprising Reasons To Meditate 40 Minutes A Day That Can Change Your Life.pptxHolistified Wellness
We’re talking about Vedic Meditation, a form of meditation that has been around for at least 5,000 years. Back then, the people who lived in the Indus Valley, now known as India and Pakistan, practised meditation as a fundamental part of daily life. This knowledge that has given us yoga and Ayurveda, was known as Veda, hence the name Vedic. And though there are some written records, the practice has been passed down verbally from generation to generation.
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.
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
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
ABDOMINAL TRAUMA in pediatrics part one.drhasanrajab
Abdominal trauma in pediatrics refers to injuries or damage to the abdominal organs in children. It can occur due to various causes such as falls, motor vehicle accidents, sports-related injuries, and physical abuse. Children are more vulnerable to abdominal trauma due to their unique anatomical and physiological characteristics. Signs and symptoms include abdominal pain, tenderness, distension, vomiting, and signs of shock. Diagnosis involves physical examination, imaging studies, and laboratory tests. Management depends on the severity and may involve conservative treatment or surgical intervention. Prevention is crucial in reducing the incidence of abdominal trauma in children.
Adhd Medication Shortage Uk - trinexpharmacy.comreignlana06
The UK is currently facing a Adhd Medication Shortage Uk, which has left many patients and their families grappling with uncertainty and frustration. ADHD, or Attention Deficit Hyperactivity Disorder, is a chronic condition that requires consistent medication to manage effectively. This shortage has highlighted the critical role these medications play in the daily lives of those affected by ADHD. Contact : +1 (747) 209 – 3649 E-mail : sales@trinexpharmacy.com
2. HOW SLOW DEEP RESTORATIVE YOGA WORKS
Slow deep poses help relieve the effects of chronic stress in several ways. First, the use
of props provides a supportive environment for total relaxation.
Second, each restorative sequence is designed to move the spine in all directions. These
movements illustrate the age-old wisdom of yoga that teaches well-being is enhanced by
a healthy spine. Some of the slow deep stretch poses are backbends, while others are
forward bends. Additional poses gently twist the column both left and right.
Third, a restorative practice usually includes an inverted pose, which reverses the
effects of gravity. This can be as simple as putting the legs on a bolster or pillow, but the
effects are quite dramatic. Because we stand or sit most of the day, blood and lymph
fluid accumulate in the lower extremities. By changing the relationship of the legs to
gravity, fluids are returned to the upper body and heart function is enhanced.
Psychobiologist and yoga teacher Roger Cole, Ph.D., consultant to the University of
California, San Diego, in sleep research and biological rhythms, has done preliminary
research on the effects of inverted poses. He found that they dramatically alter
hormone levels, thus reducing brain arousal, blood pressure, and fluid retention. He
attributes these benefits to a slowing of the heart rate and dilation of the blood vessels
in the upper body that comes from reversing the effects of gravity.
The following represent the best of our Restorative sets - Please enjoy the benefits of
these poses.
3. “A Deeper State of Chill”
1 Laying back Lay back over a bolster.
11 min Inhale through nose.
Exhale with slightly pursed lips.
Blow the exhalation out with as long and drawn out breath as
possible.
Music: moody trumpet and guitar.
2 No title Bolster under butt, knees up.
11 min Hands over knees, drop into the stretch.
Inhale through nose.
Exhale crackly “o” sound drawn out as long as possible.
3 No title Face down, spread eagle.
11 min Arms at 45 degree stretch.
Hands and feet away from body.
Inhale nose, exhale long hum.
Vibrate the area between the eyebrows.
4 No title Legs straight up, using partner’s leg for resistance.
11 min Partners should be male-male and female-female.
If partners not possible, use wall for resistance.
Inhale nose.
Exhale long through nose.
Reading from Krishna’s pastime.
5 Yoga Mudra Use bolster for support under head if it doesn’t reach floor.
11 min Inhale nose, exhale a long surrendered sigh.
6 Sivasana Long version.
11 min Read story from Atma yoga Story Book
4. “My Breath, My Lover”
1 Forward Squat Hand on floor.
5 min Elbows push knees out.
Visualize the breath traveling up the length of the spine.
2 Posterior Stretch Forehead to knees.
5 min Be sure to breathe diaphragmatically.
Become reacquainted with your breath.
Begin to extend the length of your exhalation.
3 Child’s Pose Weight on heels.
5 min each side Extended arms.
Turn head to the right.
Again breathe very deliberately, opening the lower rib cage in
back.
See how intimately you can feel your breath.
Make every breath an adventure, a story, an affair to remember.
Turn head to the other side.
4 Bolstered Fish Pose (Or without bolster and chin up, or supported butterfly with strap).
6 min Soles of feet together.
Hold ankles and pull heels into groin area.
Feel the breath more through the throat, chest, and navel area,
coming into you like and arch opening up each area.
Notice every possible detail of what the breath is doing.
As you exhale, let the breath simply slide out of you.
5 Janu Shirsasana Sharp inhale through the nose.
6 min each side Long, surrendered exhale.
The inhale is like the mind running to your lover’s arms.
The exhalation is the complete surrender to their embrace.
6 Reg. Spinal Twist With strong ujjaya breath.
5 min each side Look for the physical limitation.
Use the exhalation to experience them.
7 Lying Spinal Twist 2 for 1; feel the breath with story.
Notice how the breath has changed.
8 Sivasana Short.
9 Meditation Sit with hands on knees.
5-11 min Silently meditate by hearing “Haam” on the inhale and “Sa” on the
exhale.
5. “Peace on Earth”
1 Horse Weight then 2 for 1.
5 min
2 Forward Bend Hang forward, arms crossed.
5 min 2 for 1.
3 Squat Ujjaya breath.
5 min
4 Posterior Stretch Ujjaya breath.
5 min
5 Lying spinal twist Breathing in a low growl purr.
5 min each side
6 Sleeping Pigeon Hum breath (hmmmm).
5 min each side
7 Bolstered fish Cross-legged.
5 min Mantra “Ham Sa”—long “haaam” ending with “sa” sound.
8 Roll side to side inhale”ham” exhale “sa.”
5 min
9 Pranic Meditation On back.
11 min Feet and palms grab the floor.
Inhale nose, exhale in four exhalations through pursed lips.
Rest in external kumbakah as long as possible before the inhale.
Repeat.
10 Sivasana Read story from Atma yoga Story Book.
6. “Slow Deep Strength”
Take 45 seconds in between each pose, standing comfortably, to notice changes.
1 Forward Bend Arms folded and hanging.
5 min Focus on weight and gravity.
2 Upward Stretch Toes and heels together.
5 min Arms go up.
Palms forward.
Inhale to the pelvis.
Exhale slowly and lift up out of the hips, elongating the spine.
Without pain, slightly bend the back.
Steps 3-5 use 2 for 1 ujjaya breath.
3 Horse Combine awareness of weight and gravity.
5 min Exhale in to (surrender to) the sensation of weight.
4 Easy Bow Heels against gluts.
5 min Chin on floor.
Begin ujjaya on exhalation.
5 Supported Cobra Chest and head only.
4 min Forearms on floor.
Elbows close to ribs.
Toes, heels, and gluts squeezed tight.
30 sec Release to child’s pose; stretch.
Steps 6-9 use a long slow ujjaya exhale.
6 Posterior Stretch Forehead to knees.
4-5 min
7 Forward Stretch Legs spread wide.
4-5 min Aim to place forearm on floor.
Bolster use in acceptable.
Grab foot if necessary.
8 Supta Virasana
5 min
9 Easy Plow
4 min
10 Rock side to side.
1-2 min
11 Sivasana Reading from Atma yoga Story time book.
7. “Slow-Deep-Stretch”
1 Standing Pose Legs far apart (bend forward).
4 min Arm bent at elbow.
Forearm parallel to the floor.
Hand clasped.
Breathing in 2 for 1.
2 No title Stand.
4 min Arms up, open slightly.
Palms face each other.
Toes and heels together.
Squeeze butt tight.
Stretch open hip and pelvic region up to belly button with no strain
on the small of the back.
3 No title Sit on heels.
Stretch back.
Places hands on floor.
Do not bend your back or drop head back.
Pull upper torso out of the hip socket.
Keep the knees together and down on the floor.
Keep head and neck in a straight line with your shoulders relaxed.
Inhale deep, exhale long in a hum that vibrates the whole mouth.
4 Easy Rabbit Diaphragmatic breath, 2 for 1.
3 min
5 Spinal Twist Straight spine coccyx to crown. Turn on that axis.
3 ½ min each side Inhale deep, exhale long with a very subtle vocalized hum.
The lips part slightly on the exhale and the hum as the sense of
vowel ahhh.
6 Sleeping Spinal Twist with a Hum-sigh
4 ½ min each side Try to vibrate it from the center between the eyebrows.
Use bolster if necessary under the knees.
7 Posterior Stretch One leg (heel to glut) folded under.
3½–4 min each side Forehead on knee.
Long ujjaya exhale.
Begin reading.
8 Variant Crocodile Hand on top of hand (any order).
6 min Hum or tone, but vibrate with a long, slow rumble in the roof of
the mouth.
This should be a slow/deep vibration that lasts a very long time.
9 Sivasana Relaxation
3-4 min
8. “Specialty Set”
1 No title Lie on right side, arm extended under head.
4 min each side Begin slowing down the outgoing breath.
2 Child’s Pose Arm forward and stretching the arms.
5 min Count out the exhalation.
Make it longer and longer.
3 Kneeling Cobra Push up from Child’s Pose by bringing hands back towards knees.
4 min Long exhales.
4 Squat Count the exhales out—make them longer and longer.
4 min
5 Suptu Baddha Konasana
6 min With Ho (long oh).
See how long you can do it for.
6 Lying Spinal Twist Look in the direction of the twist, not away from it.
6 min each side Tip head down (chin in slightly).
Vibrate a long hum through the sinuses and forhead.
7 Easy Rabbit Vibrate a low-pitched Maw Maw Maw.
7 min As many in one breath as possible.
8 Stand Toes and heels together.
6 min Stretch up.
Interlock first three fingers, point index finger at the sky.
Go up on toe and stretch like crazy.
Inhale deep, exhale through closed teeth on a sss sound.
Make it as long as possible.
9 Meditation Seated.
Mouth closed.
10 Read from Atma yoga Story time.
9. “Sweet and Light”
1 Squat Push knees out, feet flat if possible.
7 min Inhale through nose, exhale through teeth with a hiss.
Tongue should float behind teeth.
The breath should sound like wind in the trees or in a shell.
2 Posterior stretch Legs straight.
7 min Pull down with arm’s strength, holding on where you can.
Ok to use a strap.
Chest to knees, keep the head up.
Inhale nose, exhale mouth in 4 gentle parts.
3 Seated spinal twist Legs and spine straight, hips and gluts flat on the floor.
3 min each side Twist gently, open mouth.
Breath is slow motion panting.
4 Lying spinal twist Inhale nose, exhale hum-moan, very long and subtle
3-4 min each side but low-pitched so it resonates in the chest area.
5 Supta Virasana Inhale nose, exhale long hum.
Vibrate strong resonance in forehead.
At the very end add the vowel ā (as in awh)
6 Easy Rabbit Don’t lift tail up!
6-7 min Crown on floor, mouth closed.
Intone hum throughout exhale.
7 Meditation Lie on back, arms stretched over head and crossed at wrist.
11 min Leg crossed at ankle (men right over left, women left/right)
From the heart, chant rapid Yaam Yaam Yaam
8 Sivasana Short relaxation.
Read for 3-4 min from Atma yoga Story time.
10. “The Essential Set”
1 Horse ground and center 4 minutes
2 Squat 2 for 1 ujjaya breath 3 minutes
Stand in Tadasana. Bring feet to the inside edge of your mat, facing straight forward.
Lower your body about six inches above the floor and bring your hands together in
namaste.
3 Janu Srishasana ujjaya 4 min each side
Bring right leg in front with the foot flexed. Bring the bottom of the left foot to the inner
right thigh. Leading with the rib cage grab the right foot or ankles and touch your head to
your knee. Ujjaya exhale.
4 Posterior Stretch ujjaya 4 min
Gentle ujjaya exhale.
5 Child’s Pose forehead first
palms together
pinkies on floor
ujjaya 4 min
Come sitting on your heels. Go into child’s pose. Bring your palms together with the
pinkies touching the floor. Maintain the gentle ujjaya exhale.
6 Easy Cobra forehead crown hum
direct the resonance upward
follow the eyes 5 min
Come lying in dandavatasana. Bring the thumbs to the chest, not touching. Tightenting
the thighs, gluts, and root lock, arch backwards without your naval leaving the floor.
Eyes look for the wall behind you. Your exhale is an upward directed hum, resonating in
the crown and forehead.
7 Repeat Child’s Pose ujjaya breath 60 seconds
Roll back into child’s pose and resume ujjaya exhale.
Continued......
11. 8 Knees to shoulder pull in tightly
forehead crown hum
use the eyes to lead or
push sound up
Right Leg 3 min
Left Leg 3 min
Both Legs 3 min
Come lying in Sivasana. Pull your right knee tightly to the right shoulder. Your exhale is
a hum that you push upwards to the top of your head. Your can lead this with the eyes…
Switch legs…Now bring both legs back.
9 Lying Spinal Twist hum-sigh 4 min each side
Come lying in Sivasana with your arms spread and your head looking right. Bring the
right knee up and let it fall to the left. You can put your hand on it.
10 Lying Pigeon hum-sigh 4 min each side
11 Sleeping Pigeon hum-sigh 4 min each side
12 Sivasana relaxation story
13 Chant “Om” chant low and in the chest 3 times
Read from Atma yoga Story time
12. “To Heal and Surrender”
1 Squat weight and breath
5 min
2 Janu Sri Asana long ujjaya exhale
5 min each side surrender to experience of tension and inflexibility
3 Posterior Stretch contraction ujjaya breath
5 min awareness of the experience of inflexibility
4 Flat on back Legs straight up, spread wide.
3 min Lock the knees and let gravity pull legs apart.
Long ujjaya exhale.
Focus on the experiencing the inflexibility.
Use the long exhalation to drop into the experience.
5 Easy Cobra On forearms, NO PAIN.
3 min Legs spread wide apart with ujjaya exhale.
Press the pelvis into the floor (butt tuck).
Continue to experience the boundaries.
6 Child’s Pose Shoulder stretch.
3 min Arms stretch far in front, forehead on the floor.
Hands barely touch the floor—only fingertips.
Roll up afterwards
.7 Medium Bridge Hands on the ankles.
3 min Lift pelvis up, shoulders on the floor.
Knees spread far apart (but generate no strain).
Long ujjaya exhale.
8 Knees to chest Rock forward and back.
3 min Inhale back, exhale forward.
9 Lying spinal twist long, extended roof-of-the-mouth hum.
5 min each side.
13. 10 Easy boat Forehead stays on floor.
3 min Arms and legs up as high as possible.
Continue hum.
11 Easy Rabbit Continue hum
3 min
12 Sivasana Short reading
13 Meditation Sitting with head, neck, and trunk straight.
11 min Cover eyes with palm.
Let palms rests on nostrils to block them.
Cross middle finger over index finger.
Chant Hari-Nam.
Inhale through mouth when necessary.
Listen to the mantra and feel the experience of hearing.
Feel the mantra going into your ears.
Read from Atma yoga Story Time Book.
14. “Bees and Honey”
1 Banda Konasana Butterfly with head support.
5-7 min 2 for 1 ujjaya breath (add the mental sound of bee-hoar in your
mind).
2 Janu Sriasana Same breath as before.
4 ½ min per side Let the drown sound creep into the exhalation.
3 No title Lie on back.
4 ½ min per side Place leg (right ankle under left thigh).
Use weight and gravity to bring knee to floor.
Stretch arms out over your head.
4 Sleeping Spinal Twist
5 ½ min per side Increase the Drone in strength and consistency.
5 Bolstered Fish Sit cross-legged.
11 min Let the drone dance and sing in the sinus cavity and behind the
forehead.
With reading.
6 No title
3 min Rock forward and back with audible drone.
1 min Slow the movement and turn up the volume.
5 min Make a tight little bottle and drone in and out as loud as you can.
Finally inhale and hold all bandhas.
7 Sivasana Relaxation and Reading from Atma yoga Story time
15. “Celebration of All Things Female”
1 Squat Ground with weight.
5 min Center with breath.
2 for 1.
2 ? Feet together, hands under the heels.
5 min Thumbs on outside of foot.
Lift tailbone up 2?
Stand/roll up and notice weight and changes.
3 Wide Horse Arms straight up, palms together.
5 min Legs spread far apart.
Tighten gluts.
Drop straight down as far as you can without pain in small of back.
Tailbone under crown of head.
Relax. Standing, notice weight and changes.
Strong ujjaya 2 for 1.
4 Half Pigeon Lunge into the pose.
5 min Bring forearms to floor.
Strong ujjaya breath.
5 Child’s pose Rest.
60 sec
6 Sleeping Pigeon Breathe in “mmmm” tone.
5 min each side Breath should vibrate the forehead, behind the eyes and up to the
crown of the head.
7 Janu Shirshasana Hum-sigh.
5 min each side
8 Bolstered fish Arms back.
5-7 min w/ reading Inhale nose, exhale “ahh” sigh (the sound of slipping into a very
warm bath.
9 Easy Rabbit Diaphramatic breaths.
2-3 min
10 Free form
2-3 min
11 Sivasana Reading from Atma yoga Story time
12 Meditation Silent, sitting with mantra “Tai Sri Radhe”
16. “Double Moon Set”
1 Yoga Mudra Asana Ujaya on the exhale
5 min
2 Child’s Pose Knees wide, arms 45 degrees, same breath.
5 min
3 No title Lie face down.
5 min Grab feet below toes from the inside.
Pull forward and out.
Inhale gently through crow beak.
4 Easy Pigeon Arms out at 45 degrees
3-4 min per side Same gentle crow’s beak.
5 Janu Shirsasana Head hum.
3-4 min per side
6 No title Legs open wide.
3-4 min per side Supported forward bend with head hum.
7 Sleeping Pigeon Wide open “aahh” from heart center.
3-4 min per side
8 Lying Spinal Twist Sound goes “ooohh” through pursed lips.
3-4 min per side
9 No title Rock side to side gently.
3-5 min Hands on knees, ankles crossed.
Read story here.
10 Short Relaxation Skip each body part.
11 Chant Sit and chant “Om Purna” word for word call and response.
17. “Get Your Grin On”
1 No title Start out on all fours.
9 min Spread knees as far apart as possible.
Rock back slightly with the hips to increase pressure on inner thigh
stretch.
Hold shoulders and arm straight but let body fall and be supported
by arm.
Inhale bring head up gently.
Exhale release head down toward chest.
Make the exhalation longer and longer.
2 Child’s Pose Relax.
2 min
3 No title Lie on back.
4-5 min each side Stretch left leg.
Bring right heel to rest on pelvis or near belly button (keep heel in
center of body as high up as possible).
Inhale deep, exhale long, slow, subtle sigh.
Feel the weight of the right knee.
Switch sides.
4 Forward Stretch Legs spread far apart.
5 min Grab big toe with two fingers.
Pull upper body toward floor—the goal is to rest on your forearms,
flat on the floor.
Inhale deep, exhale slow.
5 Half Pigeon Rest on forearm, first one arm then switch.
3-4 min Use audible sigh of enjoyment.
6 Smiley Supta Virasana
5 min Inhale deep, exhale a mild chuckle
Even if the chuckle feels mechanical, riddle your long, drawn out
exhalation with it and keep your grin on.
7 Upward dog Gluts pulled in tight.
4-5 min Slow Khapata Bhati—forceful expulsion of air then let the
inhalation occur naturally.
8 Makarasnasa
Relaxation and Reading from Atma yoga Story time
18. “Gurudeva”
1 Butterfly Pose Extended exhalations.
5 min Mentally chant “jai gurudeva.”
2 Janu sri Extended exhalations.
5 min each side Mentally chant “jai gurudeva.”
3 Legs open wide Forearms on floor.
5 min Extended exhalations.
Mentally chant “jai gurudeva.”
4 On back Knees to chest.
8 min Hands on knees.
Pull knees apart.
Let them open with each exhalation.
Extended exhalations.
Mentally chant “jai gurudeva.”
5 Easy Rabbit Extended exhalations.
5 min Mentally chant “jai gurudeva.”
6 Face down Lie with forehead on floor, legs bent.
5 min Hold feet 2 inched below.
Toes spread, knees wide.
Pull arms back.
Extended exhalations.
Mentally chant “jai gurudeva.”
7 Simple Bridge Hold ankle, lift pelvis.
5 min Extended exhalations.
Mentally chant “jai gurudeva.”
8 Sivasana Reading from Atma yoga Story time
7-8 min
9 Meditation Cross-legged.
Palms in Namascar.
Silent Japa (sing “Guru Deva”)
19. “Ham Sa”
1 Child’s Pose Count in for 4 and out for 8.
6 min During the inhale, chant “Ham” and during the exahale, chant
“Sa.”
2 Squat Audible in and out, ujjai style.
5 min Ham represents the perfected ordering of consciousness.
It means one class of people.
It is the unifying force of divine energy.
It is the swan-like perfection of consciousness.
3 Yoga Mudra Asana In “Ham” out “sa”
5 min All ujjaya breath.
4 Janu Sri Asana Feel the breath.
4 min each side Hug it, squeeze it, touch it.
5 Supta Baddha Kondesau
6 min Combine mental mantra and the feeling of breath into one
experience.
6 Supta Madryenasana
6 min
7 Sleeping Pigeon
6 min
1 min each Transition by drawing wind breathing for left, right, and both.
8 Easy pigeon With upward dog.
4 min each side
9 Meditation In Child’s Pose, very comfortable.
5 min Whisper the mantra “Ham Sa”
10 Sivasana Relaxation and Reading from Atma yoga Story Time book
20. “OM2”
1 Squat Ujjaya breath.
5 min
2 Standing Forward Bend Both hands flat on the floor.
5 min Head and hands heavy.
Aware of weight and breath.
3 Posterior Stretch (Standard.)
5 min
4 Spinal Twist Ujjaya with hum sound.
5 min each side
5 Easy Plow Put knees on chest.
5 min Grab toes.
Pull toward or over head while straightening out legs.
Vocalize “ahh” on the exhale.
6 Upward Dog Toes, heel, gluts squeezed tight.
5 min Vocalize “oooh” on the long exhale.
(Modify if necessary down to forearms).
7 Child’s Pose Tailbone pulls away from outstretched fingertips
5 min Vocalize “mmmmh”
8 Supta baddha konasana Cross-legged.
11 min Arms stretched out for maximum openness.
Combine and vocalize “ahhh+ooooh+mmmmh”
9 Sivasana In Makarasana with Reading from Atma yoag Story time Book.
10 Seated Meditation Chanting “Aum, Aum, Aum...”
11 min Mudra palms up, elbows in close to ribs.
21. “Omsrivisnu”
1 Supta badha konasana Count breath with the mantra “Omsrivisnu” 3 to 1.
3 min Mentally repeat the mantra once on the inhale and thrice on the
exhale.
2 Gomukhmudrasana Sit in the pose for gomukasana but just lay the head forward as
much as possible.
3 min each position Same breath; use the mantra to mentally count the breath.
Make the breath smooth and even; allow it to dance with the
mantra.
3 Child’s Pose Place both hands behind the back, a wrist in each hand.
5 min Begin to feel the expansion of the lower rib cage and diaphragm.
The hands and wrists should rise and fall with the mantra.
Same breath/mantra dance.
Let the practice become romantic.
4 Back Stretch Use bolsters or blankets to support your back.
6 min First start with your legs crossed, then lie back over the bolster or
folded blanket and continue the same breath/mantra dance.
Transition: stretch out; remove blanket or bolster.
5 Spinal Twist with Sitarikarana
4 min each side Suspend tongue in mouth, not touching anything and exhaling a
gentle sss through closed teeth.
Inhale through the nose—inhale for count of 3, exhale for the
count of 9 (or if you wish, continue using the same mantra).
Transition: Inhale knee back.
6 Sleeping Pigeon Sitarkarana 3:9 but do it on the inhale and exhale.
4 min each side Transition: Roll up then onto all fours.
7 Easy Pigeon Go back to the original breath: one omsrivisnu in, 3 out.
5 min each side Stretch into pigeon in between poses.
8 Meditation Seated pose.
11 min Mudra: with hands in prayer pose, leave the ring fingers straight
and locked. Bring the second (closer to the hand) knuckles of
the 3 fingers in contact. Hold everything closely together.
Cross right thumb over left for women, left over right for
men.
22. Regulate your breath perfectly with the mantra (same ratio) but
allow it to become an exquisite, intimate partnership.
No music.
9 Sivasana Short Relaxation with Reading from Atma yoga Story time Book.
23. “Peace on Earth”
1 Horse Weight then 2 for 1.
5 min
2 Forward Bend Hang forward, arms crossed.
5 min 2 for 1.
3 Squat Ujjaya.
5 min
4 Posterior Stretch Ujjaya breath.
5 min
5 Lying spinal twist Breathing in a low growl purr.
5 min each side
6 Sleeping Pigeon Hum breath (hmmmm).
5 min each side
7 Bolstered fish Cross-legged.
5 min Mantra “Ham Sa”—long “haaam” ending with “sa” sound.
8 Roll side to side inhale”ham” exhale “sa.”
5 min
9 Pranic Meditation On back.
11 min Feet and palms grab the floor.
Inhale nose, exhale in four exhalations through pursed lips.
Rest in external kumbakah as long as possible before the inhale.
Repeat.
10 Sivasana Reading from Atma yoga Story time Book