Yoga Gurus

XIV PA SCHIMOTTANASANA A-C • INTENSE WEST STRETCH OR SITTING FORWARD BEND Paschima=west Uttana=intense stretch A 1. Inhale, arms up, look up to thumbs. 2. Exhale, bend forward, hold onto big toes with middle and index fingers. 3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye. 4. Exhale, bend forward, pulling elbows out to sides to help bring chest to thighs, then nose to knees. (In A, B, and C pull shoulder blades back down the spine as the arms stretch forward to create oppositional pull.) Drishti: nose. Hold for 5-8 breaths. Modified posture: hands to ankles or shins, look up, spine straight. B 1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold around sides of feet. 2. Exhale, bend forward, go a little deeper into the posture and bring chin to knees, elbows should be above the ground out to the side, not touching the floor, feet flexed. Drishti: nose. Hold for 5-8 breaths.. C 1. Inhale, head up, ...

XIII DANDASANA • STAFF POSE Danda=staff, rod 1. Sit with legs extended out in front and hands on floor by hips with fingers facing the feet, sitting up with spine straight. Place chin to chest in jalandhara bandha, shoulders rolled open and scapula pulled down the back. Drishti: nose. Hold for 5-8 breaths.

XI Utkatasana – Fierce pose Utka=fierce or powerful 1. Inhale, hands up, look up to thumbs. 2. Exhale, forward bend, gaze nose. 3. Inhale, head up, gaze 3rd eye. 4. Exhale, bend knees, jump back to Chaturanga. 5. Inhale to upward dog, lift chest. 6. Exhale back to downward dog. 7. Inhale, head up, bend knees and jump to top of mat, feet together. Straighten or lift upper body to erect position with knees bent, palms together but not clasped, arms as straight as possible pointed to ceiling. Deepen posture with each breath. Drishti: thumbs Hold for 5-8 breaths. With last inhale deepen 1/2 way down towards floor. 8. Exhale, come up and bend forward in a swan dive, arms to sides. Look toward 3rd eye and then tip of nose. 9. Inhale, head up, look between eyebrows. 10. Exhale, bend knees and jump back to Chaturanga. 11. Inhale, upward dog. 12. Exhale, downward dog.

X ARDHA BADDHA PADMOTTANASANA • HALF BOUND LOTUS FORWARD BEND Ardha=half Baddha=bound Padma=lotus Uttana=intense stretch 1. Inhale, place the right heel as close to the navel as possible. 2. Exhale, reach around behind back with right hand and hold onto big toe of right foot. 3. Inhale, lift left arm up. 4. Exhale, bend forward, looking straight ahead, left hand on floor. Drishti: nose. Hold for 5-8 breaths. 5. Inha le, head up, look between eyebrows. 6. Ex hale, fold forward, crown of head towards floor. 7. Inhale, head up, look up. 8. Exhale, spine straight. 9. Inhale, come up. 10. Exhale , leg down to Samastithi. Repeat left side,1-10. Modified posture: hold foot up in half lotus with both hands, 5-8 breaths, don ’ t bend forward. Or bend forward with both hands to the floor, and knee bent .

IX UTTHITA HASTA PADANGUSTHASANA • HAND TO BIG TOE POSTURE Utthita=extended Hasta=hand Pada=foot Padangustha=big toe 1. Inhale, right leg up, hold big toe with first two fingers of right hand, left hand on hip, right leg straight. 2. Exhale, chin towards knee. Drishti: big toe. Hold for 5-8 breaths. Modified posture: hold knee into chest. 3. Inhale, look up, straighten body, keeping leg extended out. 4. Exhale, right leg out to right side, look to left. Drishti: far to side. Hold posture 5-8 breaths. 5. Inhale, leg back to center. 6. Exhale, take foot with both hands, pull leg toward chest (bending elbow), chin toward knee or shin. 7. Inhale, head up. 8. Exhale, hands to hips, hold leg extended straight out in front for 3 breaths. With last exhale bring leg down to Samastithi. Repeat other side. Modified posture: keep knee bent as you bring leg out to side and back in to chest.

VIII PARSVOTTANASANA • INTENSE SIDE STRETCH POSTURE Parsva=side Uttana=intense stretch 1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90 degrees) left heel turned in (left foot at a 45-60 degree angle). 2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps. 3. Inhale, look up, open chest. 4. Exhale, press palms together not clasping thumbs or fingers, stretch out and then down, bend from the hips forward over right leg, bring chin toward shin. Pull right hip back so hips are parallel, lift elbows. Drishti : 2nd toe of extended foot. Hold for 5-8 breaths. 5. Inhale, come up. 6. Exhale , turn hips to left, reverse feet. 7. Inhale, open chest, look up and back. 8. Exhale, bend forward over left leg. Hold 5-8 breaths. 9. Inhale, come up. 10. Exhale, hop to Samasthiti. Modified posture: hold elbows behind back instead of hands in prayer, stay at half way down position with head up, spine straight.

T he human body has some sensitive areas known as the centers or the charkas that are responsible for emotions, intuition. They are located in seven important parts of our body. Chakra meditation can focus on one or more chakras. It helps us to get more awareness and consciousness in life. Most of us believe that chakras reflect the life force energy. However, there are chances for charkas to be out of balance. Chakra meditation facilitates rebalancing the energy fields. To start chakra meditation, you can seek out any position you find comfortable. Then relax yourself by taking deep breath and allow your eyes to close slowly. There are two types of approaches in Chakra meditation. You can either imagine your energy being balanced in the chakra spots in your body, or you can see the colors linked with such spots. Hint: many people feel the color approach is easier to practice. Various Types of Chakra in The Human Body • Root Chakra: It is worth to start with your root ch...

Parsva=side Uttana=intense stretch 1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90 degrees) left heel turned in (left foot at a 45-60 degree angle). 2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps. 3. Inhale, look up, open chest. 4. Exhale, press palms together not clasping thumbs or fingers, stretch out and then down, bend from the hips forward over right leg, bring chin toward shin. Pull right hip back so hips are parallel, lift elbows. Drishti: 2nd toe of extended foot. Hold for 5-8 breaths. 5. Inhale, come up. 6. Exhale, turn hips to left, reverse feet. 7. Inhale, open chest, look up and back. 8. Exhale, bend forward over left leg. Hold 5-8 breaths. 9. Inhale, come up. 10. Exhale, hop to Samasthiti. Modified posture: hold elbows behind back instead of hands in prayer, stay at half way down position with head up, spine straight.

V UTTHITA PARSVAKONASANA • EXTENDED SIDE ANGLE POSE Utthita=extended Parsva=side Kona=angle 1. Inhale, jump to right, approximately 4 ft apart, arms out to the sides, left heel turned in, right foot parallel to edge of mat. 2. Exhale, bend right knee over right ankle, extend right arm out as far as possible before placing it on floor outside of the right foot, either palm or finger tips, keep the pelvis tucked, open chest toward ceiling, press right knee into right arm and push on floor with back foot, feeling of being drawn and quartered. Drishti: palm of left hand. Hold for 5-8 breaths. 3. Inhale, come up. 4. Exhale down to other side, repeat 1-3. Modified posture: right elbow on right knee instead of hand to floor, back knee on the floor if necessary. VI PARIVRITTA PARSVAKONASANA • REVOLVING SIDE ANGLE POSE Parivrita=revolved Parsva=side Kona=angle 1. Exhale, turn to right bending right knee directly over right ankle. Bring left elbow on the outsi...

III UTTHITA TRIKONASANA • TRIANGLE POSTURE Utthita=extended Tri=three Kona=angle 1. Inhale, jump to right, right foot parallel to edge of mat, left heel turned inward, heels 3 ft apart. 2. Exhale, reach out over foot and bend to right, hold big toe of right foot with first two fingers of right hand and pull up on it, creating counter tension and oppositional stretch. Turn head to look up toward left thumb, opening chest toward ceiling. Feel the rotation of the hips as the right hip moves under and the left hip rotates open. Drishti: thumb of left hand. Hold for 5-8 breaths. 3. Inhale, come up slowly. 4. Exhale to other side, repeat 1-3. 5. Inhale, come up, keeping arms out to sides. Modified posture: right hand to ankle or shin or up as high as necessary to prevent straining back. If neck is strained, look to toes and then back up to thumb. IV PARIVRTTA TRIKONASANA • REVOLVING TRIANGLE Parivrtta=revolved Tri=three Kona=angle 1. Exhale, revolve around pullin...

Ritual Connects Us To The Absolute By tradition, at dawn, the yogis practiced greeting the sun with a salutation. A yoga session is incomplete without it. An ideal exercise to get you moving, Surynamaskara welcomes the new day, preparing for the asanas, heating up the body, toning up the muscles, quickening and intensifying the respiration and cardiac rhythm. The sun salutation is the foundation of your practice, it establishes the connection of movement and breath, uniting body, mind, and spirit. Not only is the sun salutation a preparation for the rest of your yoga practice, but it is a complete exercise within itself. Suryanamaskara tones up the digestive system by the alternate stretching and compression of the abdominal region. It massages the inner organs, stomach, liver, and spleen. It activates digestion and aids in reducing constipation. Synchronizing breath with movement, the lungs are thoroughly ventilated and the blood oxygenated, creating a detoxifying effect. ...

Pranayama Sequence Once you get the feel for quality of breath and the bandhas you can practice this pranayama sequence. Begin with 3 ujjayi breaths (3 full breaths with sound) I. Baya kumbhaka - exhale retention Take a deep breath in and then exhale fully. Hold the exhale. Engage mula bandha, uddiyana bandha and jalandara bandha. Begin with a 5 second hold and build from there. Repeat 3 times 3 ujjayi breaths II. Antara kumbhaka - inhale retention Take a full inhalation and hold. Engage the bandhas. Begin with 5 second hold. Repeat 3 times. 3 ujjayi breaths III. Antara kumbhaka and baya kumbhaka Inhale fully and hold 5 seconds. Exhale and hold 5 seconds. Engage all three bandhas. Repeat three times. As your abiliity to control your breathe improves, increase the seconds of the holds. Lay down and rest at the end to integrate the pranayama practice. Feel the effects on your body and mind. your practice Integration The Challenge The true challen...

Pranayama : The Serpent Power Live As You Breathe; Take In and Let Go Swami Rama used to say a person has one thought on inhalation and another on exhalation, so that the rate of breath determines the number of thoughts a person has. Greater number of thoughts (a faster breathing rate) decreases concentration because there are so many thoughts going on. The breath, body and mind are so closely linked, a change in one brings about a change in the other two. By developing control of your breath in certain ways, you can bring beneficial changes to your body and mind. Pranayama acts as a key, it opens the mind, freeing the nervous system of its ordinary patterns and habits. By breathing from the upper third of the respiratory system, pranayama can move blocked pathways to the brain and the nervous system, creating new patterns, roadways to the superhighway of the superconscious. Pranayama revitalizes the body, steadies the emotions, and creates great clarity of mind. ...

Acknowledge The Creator You say a prayer. Connecting with the world of sound, you focus your attention inward. Om… (All; the universal vibration) I bow to the lotus (symbol of unfolding enlightenment) feet of the teachers Who awaken in me the pure happiness of universal being. I take refuge in the jungle physician, Who dispels the delusions of conditioned existence to reveal peace. I prostate my ego self before the wisdom of Patanjali Who is depicted as crowned by a thousand white radiant serpents (the symbol of kundalini, universal energy) And as holding in his hands a conch shell (the symbol of divine sound, AUM, and the planet’s breath in the ocean waves) As holding a discus of light (the symbol of infinite time, and the one sun which shines on all with equanimity) And as holding the sword of discrimination between illusions (of the selective attention of ego conditioned particularities) and universal t ruth. Om…

Choose A Spot That Draws You Inward This is a time of focus. You acknowledge the space around you on which you are about to work. It should be quiet, with no interruptions. You pick a place for the feet and plant them, one by one, deliberately connecting with the earth beneath. Participation at this level is important, if the link between your body and the ground is formed there is a centered calmness. Making a time and place for your yoga is essential for maintaining a regular practice. Choose a place, which is warm and where there is enough room for you to move freely. It is helpful to practice at the same time each day, the optimal times being sunrise and sunset. Choose a spot that draws you inward. Regular practice is the key to yoga. It is through practice that these seemingly impossible postures are mastered with comfort and ease within a reasonable time period. It is through practice that yoga becomes integrated in your life. Practice Decide how much time you ...

Jalandhara bandha Jalandhara bandha is the water pipe lock. It binds the network of subtle energy channels. Engaging Jalandhara bandha is useful for alleviating diseases of the throat. It also mproves the quantum of prana in the thoracic region. By pressing the chin to the chest, prana is captured, preventing it from escaping the upper body. Many major nerve fibers pass through the neck; when jalandhara bandha is performed it exerts pressure on them and the flow of nervous impulses to the brain is restricted. These impulses collect in the cervical plexus, and when the bandha is released they flood into the brain. The force of these impulses helps to activate higher centers in the brain, those that function with creativity and intellect. Practice Jalandhara bandha 1. Sit comfortably in siddhasana or padmasana (illustration p.13). Place the palms of the hands on the knees and allow the whole body to relax. Inhale slowly and deeply through the nose and retain the breath. Lower the chin so...

Feeding The Fire In many languages the words for spirit and breath are the same. In Sanskrit it’s prana, in Latin, spiritus, and in Hebrew, ruach. In Portuguese the word for taking in breath is inspiration, or spirit-in. They believe that an infant literally breathes its spirit into its body with its first breath. We breathe in life. Breath is the source of life and vitality. It is the spirit moving in rhythm in the body. When the breath wanders, the mind is unsteady, but when the breath is still, so is the mind still. Hatha Yoga Pradipika. The Victorious Breath • Ujjayi Breathing Breath is the fuel that feeds the internal fire, gives it life, keeps the flame going. The vital life energy, prana, is controlled by the reath. In ashtanga yoga, ujjayi breathing (victorious breath) is used to enrich prana. By breathing through the nose, with the mouth closed, the breath is felt from the throat, roducing a hissing sound. This sound of the breath keeps the mind focused. As the mind begins to...

Ashtanga Yoga Demo

Jala Neti • Nasal Cleansing Most colds and viruses are breathed in through the nose. From there they work their way through our system to the throat, chest, and into the entire respiratory system. One of the most effective ways of stopping that cycle is to clean out the nasal passages. A neti pot and some lightly salted water can do the job quite thoroughly. Nasal cleansing exerts a profound physiological effect on the body and mind. On the physical level, irrigation of the nasal mucosaremoves accumulated mucus from the nostrils, associated passages and sinuses, allowing air to flow without obstruction. Regular practice of neti maintains healthy secretory drainage mechanisms of the entire ear, nose and throat area. This helps to ward off colds and coughs, hay fever, and tonsillitis. It builds up resistance to various diseases of the ears, eyes, and throat. Practicing neti promotes a balance between the right and left nostrils and consequently the right and left hemispheres of the bra...

Nauli kriyas If you look around you, you’ll notice what happens as we get older. The middle of the body begins to lose shape and collapse. Gravity is pulling us downward. Unless we are practicing some type of opposing technique, the whole solar plexus area, a major nerve center of the body, will become squashed. Not to mention the toxins that get trapped, the poor digestion that results, and thelack of oxygen to the abdominal region. Naulis, in conjunction with the bandhas, bring everything upward, inviting vitality back into the middle of the body. These techniques keep the gastro-intestinal or alimentary system balanced and functioning smoothly. Naulis massage the internal organs, acting as an internal cleansing technique. Keeping you pure and clean, naulis remove sluggishness of the stomach, intestines, and liver, bringing back upward the evercaving-in abdominal region which is crushing and suffocating internal organs as gravity pulls us down.Don’t let the fire go out. Keep the chan...