a caterpillar singing loudly sample
DESCRIPTION
A yoga book inspired by The Twelve Days of Christmas that can be used all year round. Anyone can use this book from as young as three years of age right up to adulthood. You can use this book on your own, with your family, or in your school. In the book you will go on a Yogic adventure, become a Grand Master Yogini or Yogi, learn a new language and new words. You will also find projects to do and tips on how to self-empower yourself. The book is fun, interactive and filled with wonderful yoga wisdom. It also includes a poster to help you with your practice. Jammed full with over 200 photographs and over 50 illustrations.TRANSCRIPT
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 1/13
Joanna Bertzeletos
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 2/13
Tis book is dedicated to all the children, the young,
the not so young and the inner child in all of us.
Remember nothing is impossible, keep believing in yourself,
shine bright and strong.
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 3/13
Written by Joanna Bertzeletos
Photographer Sarah Ingolfsdottir Illustrations and costume design Ruthie Ford
Face Painting Liz SearleGraphic Design Jason Major
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 4/13
Published by Yoga Nature SheeldFirst Edition, November 2011.
Copyright © 2011 by Joanna BertzeletosPhotographer: Sarah IngolsdottirIllustrations and costume design: Ruthie FordFace Painting: Liz SearleGraphic Design: Jason Major
Te rights o Joanna Bertzeletos to be identifed asthe author o this work has been asserted by her in
accordance with the Copyright, Designs and PatentsAct, 1988.
All rights reserved. No part o this publicationmay be reproduced, stored in a retrieval system, ortransmitted in any way or by any means, electronic,photocopying, recording or otherwise, without priorwritten permission o the copy right holder.
Printed in United Kingdom
A CIP record or this book is available rom theBritish Library.
Printed by Northend Creative Print Solutionswww.northend.co.uk
ISBN 978-0-9570810-0-0
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 5/13
A C a t e r p
i l l a r S i n gi n gL o u d l y
3
Starring ................................................................... 5
About this book..................................................... 7
Wake and shake Up .............................................10
Overview Poster ....................................................11
Becoming a Yoga Master ...................................... 13
1 A Caterpillar Singing Loudly ............................. 14
2 wo Hissing Cobras ............................................16
3 Tree Stretched-out-Dormice ............................ 18
4 Four Happy Cats .................................................. 20
5 Five Downward Dogs .......................................... 22
6 Six Crazy Lizards ................................................. 24
7 Seven Swans-a-Swimming ................................. 26
8 Eight Festive Camels ........................................... 28
9 Nine Cheetahs Running ..................................... 30
10 en rees-a-Swaying ........................................... 32
11 Eleven Surers Surfng ......................................... 34
12 welve Dancers Dancing .................................... 36
How do I get rom one pose to the next? .......... 38
A Caterpillar Singing Loudly: Full Sequence.... 43Some other Asanas you may wish to try ........... 44
Yogic Nap ime (Yoga Nidra) .............................50
Facts about A Caterpillar Singing Loudly .........52
Goodbye ................................................................ 53
Peace Path ..............................................................56
With Metta (with loving kindness) .................... 59
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 6/13
A C a t e r p
i l l a r S i n gi n gL o u d l y
7
Respecting your body Beore going on your yogic adventure it
is important that you respect your body and honour its needs. I you have any health conditions or are uncertain as towhether or not you can do the posturesor the sequence in this book please makesure you speak to someone in the medicalproession and/or an appropriately trained yoga instructor.
Who is this book for?Tis book can be used by anyone romas young as 3 years o age to grown-up age. I have had the great honour o sharing “A Caterpillar Singing Loudly”with a great variety o groups. I havetaught it in Montissori, Primary andSecondary Schools, with both childrenand adults with Special Needs and withmy various adult groups. Te maincriteria is to have un with it and not toworry too much about alignment as themore you practice it the more yourbody will click into place.
How to use this book?
Even though this book is based on “Tewelve Days o Christmas” it can actually be used at any time o the year. I havewritten the book in a way to enable thisto happen. However, when it is close tothe Festive season around Novembertime you simply change “on the frstday I met him” to “on the frst day o Christmas” and then you can do thesequence over the estive period.
The book has been laid out into
the following eight sections:• ShakeandWakeUp– here you will fnd three simple moves
to prepare your body or the sequence.
• BecomingaGrandMasterYoginiorYogi – in this sectionyou will ocus on mastering each o the 12 postures inthe sequence. o help you they have been colour coded.
•HowdoIGetFromOnePosetotheNext– in this section youwill fnd guidance on the transition stages, that is, how to getrom one pose to the next.
• ACaterpillarSingingLoudlyefullSequence– here you havean overview o the sequence where you can put all you havelearnt together.
• SomeotherAsanasyoumaywishtotry – once you havemastered the postures in the sequence you may wish to try someother yoga poses.
• YogicNapTime(YogaNidra) – in this section you will fndguidance on how to go into a deep relaxation.
• FactsaboutACaterpillarSingingLoudly – here you will fndinteresting acts about how many postures you end up doingwhen you do the sequence once.
•Goodbye – here you will say arewell to the Caterpillar SingingLoudly gang and you will fnd out how old they are and why they like yoga.
Sequence - A sequence is when you put things in order. You can have number sequences,shape sequences, dance sequences or yoga sequences.
Transition - A transition is how you get rom one stage to the next or rom onestep to the next. In this case it is how you change rom one posture into the next.
Alignment - Alignment simply means making sure that you or things are not crooked.
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 7/13
16
A C a t e r pi l l a r S i n gi n gL o u d l y
2On the second day I met himmy yogi sent to metwo hissing cobras.
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 8/13
A C a t e r p
i l l a r S i n gi n gL o u d l y
17
1 Lie on your belly with yourhands beneath your shoulders and
orehead on the oor.2 On your next in-breath slowly
trace a line on the oor
with your nose and rise up into the
mighty cobra. Try the breathing tip i
you eel up to it.
Benefts•Strengthens the spine;•Stretches chest, lungs,
shoulders and belly;•Raises energy and
de-stresses.
Many ancient cultures thought that
cobras were powerul creaturesthat were there to protect and keepspecial places sae. Remember theinner cobra within you whenever youeel down and as you hold the poseafrm “I am special and worthy o protecting mysel”.
Cobra or Bhujangasana (Bhujanga = Cobra and Asana =Pose)
2
Look up how many
diferent snakes you
can nd that were
used or protection and
see i you can create
some new snake yoga
postures. Don’t orget
to name them!
Project
Breathing tip – Tuck your tongue behind
your teeth and take a deep breathe in through
your nose as you breathe out make a gentle
hissing sound. See how long you can breathe
out or without making yoursel eel dizz y.
1 2
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 9/13
34
A C a t e r pi l l a r S i n gi n gL o u d l y
11On the eleventh day I met himmy yogi sent to meeleven surers surfng.
I you are boy that surs
you are called Surer
Dude and i you are a g irl
that surs you are called
Surer Dudess.
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 10/13
A C a t e r pi l l a r S i n gi n gL o u d l y
35
1 Stand in Mountain
pose. Make sure your feet
are hip-width apart, your arms
are by your sides and you are
standing tall and strong.
2 Widen your
stance or make a big
gap between your feet.
Don’t be silly it should
not be too big!
3 urn your
right oot to
the right and adjust
your lef slightly.
5 ake a breathe in and raise your
arms to shoulder height when you
breathe out bend your right knee and
look to the right. Repeat to the other side.
4 Check your eet are in the right
place (or aligned correctly).
Benefts
•
Strengthens the legsand arms;•Stretches the legs, lungs and
shoulders;• Increases energy.
Everyone has a warrior inside them. Tink o the warriorinside you and as you hold the pose arm “I am strongand courageous!”
Surer Dude or Dudess, Warrior Pose
11
Tip
Try to relax your
shoulders as you
breathe deeply in and
out but still keep your
arms shoulder height and strong.
Deepen the pose:
As you practice try and get your legs wider
and sink more deeply into the posture.
Remember not to over do it! As you hold
eel the strength and power in your body!
You eel and look great!
Virabhadrasana II (Virabhadra = the name o a erce warrior and Asana = Pose)
1 2 3 4 5
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 11/13
38
A C a t e r pi l l a r S i n gi n gL o u d l y
For most o the sequence it is quite easy togure out how to get rom one pose to the next.However, there are a ew postures where it is abit more dicult to gure out the transitions.
In this section we will show you how to changerom one posture into the next. As you go upthe sequence (rom the rst day to the twelhday you met him) you always start of with thecaterpillar pose so I will explain the transitionsor the ollowing:
• Caterpillar into Swan;
• Caterpillar into Camel;
• Caterpillar into Cheetah;
• Caterpillar into Tree;
• Caterpillar into Surer and
• Caterpillar into Dancer.
As you go down the sequence you need to knowthe transitions or the ollowing postures:
• Camel into Swan;
• Cheetah into Camel;
• Tree into Cheetah;
• Surer into Tree and
• Dancer into Surer.
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 12/13
A C a t e r pi l l a r S i n gi n gL o u d l y
39
2 Breathe in press up into crazy lizard.
2 Breathe in into happy cat.
2 Breathe in into happy cat.
3 Breathe out go into downward
acing dog.
3 Breathe out high kneeling pose.
3 Breathe out into high kneeling pose.
Breathe in into your spine.
4 Breathe in bring the right knee
between your hands and go into
swan. Take a breathe out.
4 Place your hands on your lower
back breathe in and on an out breath
4 Breathe out and step orward with your
right leg into Cheetah.
5 Breathe in and place your crown
on your swans head.
1 Caterpillar pose.
1 Caterpillar pose.
1 Caterpillar pose.
Caterpillar into Swan
Caterpillar into Camel
Caterpillar into Cheetah
1
1
1 2 3 4
2 3 4
2 3 4 5
push your hips orward and tuck your
chin to your chest.
ransitions For Going Up Te Sequence (Remember your right leg leads)
5/11/2018 A Caterpillar Singing Loudly Sample - slidepdf.com
http://slidepdf.com/reader/full/a-caterpillar-singing-loudly-sample 13/13
A Caterpillar Singing Loudly
A Caterpillar Singing Loudly is a yoga book inspired by the ‘12 Days o Christmas’that can be used all year round. Anyone can use this book rom as young as threeyears o age right up to grown-up age. You can use this book on your own, with
your amily or in your school. In this book you will go on a Yogic Adventure,become a Grand Master Yogini or Yogi, learn a new language and new words.
You will also fnd projects to do and tips on how to sel-empower yoursel.
Tis book is un, interactive and flled with wonderul yoga wisdom. It alsoincludes a poster to help you with your practice.
Tis has been a production by
www.yoganatureshefeld.org.uk Made in Shefeld, United Kingdom
ISBN 978-0-9570810-0-0
UK £13.99