Celebration of Yoga Day with Playshop & Introduction to Yoga & short Mediation & Pranayama Exercises & Asana Sequence for Beginners

1. CELEBRATING
YOGA
International
Day of Yoga
June 21
Gudrun Dreher, 2019

3. PLAYSHOP
Scenario
Imagine it is the year 2030, and you are at an INTERGALACTIC CONGRESS on
PLANET MARS.
TOPIC of the Congress: IMPORTANT PHILOSOPHIES AND LIFESTYLES.
You have the job to introduce YOGA PHILOSOPHY, PRACTICE, AND LIFESTYLE & ITS
IMPORTANCE FOR HUMANS to your audience (which consists in large parts of
members from civilizations that are NOT with Human Culture on Planet Earth.
PLEASE DO THE FOLLOWING:
1. Create a POSTER PRESENTATION (which you will also explain verbally) that
answers the following questions:
• What is Yoga? (definition, underlying philosophy, main elements/parts,
history/tradition, etc)
• What are the BENEFITS of Yoga?
• What does a “typical” traditional Yoga Practice include?
• What would you describe as “the Yogic Lifestyle”?
2. Please DEMONSTRATE selected parts of what you would call a “perfect Yoga
Practice”
Image from:
https://i.pinimg.com/originals/ac/2f/f8/a
c2ff8ff168e65ea5ee449a191627d53.jpg

4. POSTERS & PRESENTATIONS

5. WHAT IS YOGA?
The word YOGA comes from the Sanskrit root that means ‘to
join’ / ’to unite’ (cf. English “yoke”)
Yoga Philosophy is based on the WORLD VIEW that REALITY is
really UNCHANGING and UNMOVING.
The world as we perceive it – with its perpetual flux – is nothing
but an ILLUSION (= maya).
Originally, there was only one SELF: undifferentiated energy,
infinite, unchanging, and formless.
Then, the process of differentiation occurred: the SPLIT between
subject & object or individual self & universal SELF.
The AIM of YOGA is to see though the ILLUSION (maya) and
perceive the true reality – i.e., the reality that is unchanging and
unmoving
=> FINAL GOAL: to re-establish the ORIGINAL UNION between
the individual & the universal SELF.
Image from: https://pixabay.com/photos/spiritualism-awakening-meditation-4552237/

6. WHAT IS YOGA?
The FOUR PATHS of YOGA
• Karma Yoga
= Yoga of Action
• Bhakti Yoga
= Yoga of Devotion
• Jnana Yoag
= Yoga of Wisdom / Knowledge
• Raja Yoga
= Yoga of Physical & Mental
Control/ Mastery of the Self
Image from:
https://images.speakingtree.iimg.in/files/rsz/crop_fc_1000x550/10-
2015/1272411/300ac3bc570807f5b4abd52146814ccb_1445667696.png

7. WHAT IS YOGA?
The 8 LIMBS of YOGA
1. YAMA: ethical conduct towards others
2. NIYAMA: ethical conduct towards self
3. ASANAS: Yoga poses -> to control the body
4. PRANAYAMA: breathing exercises -> to
control the mind
5. PRATYAHARA: withdrawing one’s attention
from the body and its senses
6. DHARANA: concentration of the mind
7. DHYANA: meditation
8. SAMADHI: uninterrupted contemplation of
true reality
Image from:
http://www.yogsundari.co.uk/wp-content/uploads/2014/04/8limbstree.jpg

8. SOME BENEFITS OF YOGA
Images: https://i.pinimg.com/736x/96/1b/15/961b15e9d2738dfa8de4b19a357cbc6b.jpg & http://media.trusper.net/u/29b45191-d5a6-428b-931a-bd83bc62c052.jpg

9. A TYPICAL YOGA SESSION
INCLUDES:
• Meditation
• Pranayama
= Breathing Exercises
• Asanas = Poses
• Relaxation
Image from:
https://i.pinimg.com/736x/d0/18/e6/d018e6b5d9b0af040a548980
d10ea72d.jpg

10. MEDITATION: SOME “WAYS IN”
FOCUS ON BREATH:
in – out – in - out OR:
in – hold – out - hold
You can use various counts
(e.g. 4:4:4:4 or: 4:8:4:8)
CONCENTRATION ON A MANTRA
= repetition of a sound/sounds,
often seed syllables, to focus and
relax the mind
CONCENTRATION ON A YANTRA
= focus on images used as visual
tools to center the mind;
these images are often symbolic
representations of energy
patterns
VISUALIZATION
(e.g. bathing in healing golden
light)
GUIDED MEDITATION
(e.g. journeys in nature)
MOVEMENT MEDIATION
(e.g. Sun Salutations or Tai Chi)
Image: https://www.stuffmakesmehappy.com/2013/08/25-animals-look-like-doing-yoga.html

11. MEDITATION
MANTRA:
Example:
Om Ananda Hum
= ‘I Am Happiness’ /
‘Happiness Is my True Nature’
Image from:
https://barcelonalternativa.es/activa-tu-glandula-
pineal-con-esta-imagen/

12. PRANAYAMA
= BREATHING
EXERCISES
SLOW BREATHING:
a) in – out -> 2:2 / 4:4 b) in – hold – out – hold = 2:2:2:2 / 2:4:2:4
KAPALABHATHI (=‘Makes the Skull - Shine’ ) -> Don’t do if you are
pregnant!
Cleansing Breath: part of the KRIYAS (purification exercises)
focus on forceful exhalation (with abdomen going in), while the inhalation
is passive
Variation: hands on shoulders -> turn/twist each time (about 10 x each
side)
a) inhale & left – exhale & center & b) inhale & right – exhale & center
NADI SHODHANA / ANULOMA VILOMA PRANAYAMA
= Alternate Nostril Breathing:
ONE round consists of:
• inhale L – hold – exhale R - hold –
• inhale R – hold – exhale L - hold
• right nostril -> pingala: ‘sun breath’&
• left nostril -> ida: ‘moon breath’
Images: https://yoga-et-vedas.com/wp-content/uploads/2013/11/ida-pingala-sushumna-pranayama.jpg
& http://www.yogsundari.co.uk/wp-content/uploads/2014/07/Anuloma_viloma.gif

13. SOME EASY ASANAS - 1
PREPARATORY ASANAS AND EXERCISES:
-> to warm up, increase body awareness & connection, improve alignment
• TADASANA = Mountain Pose
-> focus on connection to earth & sky; feel energy flow; check alignment
Optional: a) close eyes b) rise up on your toes slowly & come back down
• Variation 1: Front Neck Rolls:
left up: in – down front: out – right up: in – down front: out
• Variation 2: Arm Circles: right, left, both
-> focus on breath: up: inhale – stay: hold – down: exhale
• Variation 3: Arms over Head -> bend to each side
-> focus on stretching out spine & neck & shoulders
• Variation 4: Upper Body Twist (with arms behind ears)
-> focus on loosening up & aligning upper back
• Variation 5: Spine Circles -> focus on loosening up your spine and hips
Image from: https://www.indiatoday.in/fyi/story/yoga-becomes-a-sport-look-how-these-
cute-animals-celebrate-it-260893-2015-09-02

14. SOME EASY ASANAS - 2
• PRASARITA PADOTTANASANA
= Wide-Legged Forward Bend
Alternative Versions:
• a) with hands on knees
• b) with bent knees
• PARIVEITTA TRIKONASNA
• = Revolved Triangle Pose
Alternative Version: both hands to front shin
• VIRABHADRASANA 1 = Warrior Pose 1
• VRKSASANA = Tree Pose
• UKATASANA = Chair Pose
• ADHO MUKHA SVANASANA
= Downward Dog Pose
Images:
Lion: https://i.ytimg.com/vi/HVAZKg16yIk/hqdefault.jpg
Owl: https://files.brightside.me/files/news/part_11/112505/358205-11384810-R3L8T8D-650-2312-650-2e26ff17d6-1478518566.jpg
Giraffe: http://meditationtalks.com/wp-content/uploads/2017/01/22ebcc0617f4d94b7a50519d3065458a-300x224.jpg

15. SOME EASY ASANAS – 3
SURYA NAMASKAR = Sun Salutation
1 salutation pose: exhale
2 raised-arms pose: inhale
3 hands-to-feet pose: exhale
4 equestrian pose (one leg back): inhale
5 plank: hold breath
6 eight limbs pose: exhale
7 cobra pose: inhale
8 downward dog pose: exhale
9 equestrian pose (one leg forward): inhale
10 hands-to-feet pose: exhale
11 raised-arms pose: inhale
12 mountain pose (arms down): exhale
Image from:
https://image.shutterstock.com/image-vector/isolated-cartoon-funny-dog-beagle-260nw-400086487.jpg

16. SOME EASY ASANAS – 4
 DANDASANA = Staff Pose
 JANU SIRSASANA = Head to Knee Pose
 PASCHIMOTTANASANA = Sitting Forward
Bend Pose
Variations: a) hands to knees b) flow version
 MARJARYASANA & BITILASANA = Cat - Cow
Pose
 KUMBHAKASANA = Plank Pose
Variation: on elbows
 BHUJANGASANA = Cobra Pose
Images:
Seal: https://www.pinterest.ca/pin/362469469980331110/
Bear: http://img2.timeinc.net/people/i/2010/pets/migration/002176647.jpg
Dog: https://www.boredpanda.com/funny-animals-doing-yoga/

17. SOME EASY ASANAS – 5
 SETU BANDHA SARVANGASANA = Bridge Pose
 PAVANAMUKTASAN = Head to Knee Pose
Right Leg & Left Leg & Both Legs
 Choose EITHER:
UTTANPADASANA = Double Leg Raise Pose
(against wall)
OR: SARVANGASANA = ‘All Parts Pose’=
Shoulderstand
Optional: move from Sarvangasana into
HALASANA = Plough Pose
 Choose EITHER:
MATSYASAN = Fish Pose (legs straight OR
crossed/bound)
OR: USHTRASAN = Camel Pose
 MATSYENDRASANA = Spinal Twist Pose
 BALASANA = Child’s Pose
 SAVASANA = Corpse Pose
Image – Tiger: https://greatist.com/happiness/things-to-make-you-happy-animals-doing-yoga-091113#1 Image – Elephant: https://www.pinterest.com.au/pin/665688388640546899/
Image – Bear: http://4.bp.blogspot.com/-N_M22cwcS1E/Ta1zU3c5kgI/AAAAAAAACKg/TPcK8VlVXs4/s1600/animal-yoga-.jpg

18. FINAL RELAXATION
For your FINAL RELAXATION:
• Lie in SAVASANA (= Corpse Pose)
• Close your eyes
• Relax each part of your body: start with your feet & legs and move up
your body until you have reached and relaxed your head & face
• Focus EITHER on your breath: in – out – in – out – in – out ….
OR use the MANTRA or the IMAGE/ YANTRA from the beginning
• MANTRA: Om Ananda Hum
= ‘I am happiness’/ ‘Happiness is my true nature’
• If you use the IMAGE, try to see it (or parts of it) with your mind’s eye
Thank you for participating 
Image – Frog: https://i.pinimg.com/200x150/5d/95/cc/5d95cca5213de61b9bd7a2c3aca78f49.jpg
Image – Dog: https://thumbs.dreamstime.com/b/cartoon-red-dog-doing-savasana-position-yoga-funny-illustration-55193749.jpg

19. REFERENCES & FURTHER READING:
• T.K.V. Desikachar, The Heart of Yoga: Developing a Personal Practice.
• Swami Vishnu Devananda, The Complete Illustrated Book of Yoga.
• B.K.S. Iyengar, Light on Yoga.
• B.K.S. Iyengar, Yoga: The Path to Holistic Health.
• Gregor Maehle, Ashtanga Yoga: Practice & Philosophy.
• Rammurti S. Mishra, MD (Shri Brahmananda Sarasvati), Fundamentals of Yoga:
A Handbook of Theory, Practice, and Application.
• Swami Ramdev, Yoga: Its Philosophy & Practice.
• Swami Ramdev, Pranayama: Its Philosophy & Practice.
• Ravi Singh, Kundalini Yoga for Strength, Success & Spirit.
• The Sivananda Yoga Centre, The Sivananda Companion to Yoga.
• David Swenson, Ashtanga Yoga – ”The Practice Manual”: An Illustrated Guide
to Personal Practice. The Primary & Intervediate Series plus Three Short Forms.