Deeper Yoga WORKSHOP 1

Review: What is Yoga?

v Union-ofthethebody,breath&mind>unionwiththeuniverse

v Themovementofenergy/prana

v Whathappenswhenthisisachieved-connection

v Howdoweachievethis?Throughtheprogressionthroughthe8

limbs

Review - 8 limbs of Yoga

Yamas:Ahimsa,Satya,Asteya,Aparigraha,Brahmacharya

Niyama:Tapas,Santosha,Saucha,Svadhyaya,IshvaraPranidhana

Asana–Yogapostures(Canbetaughtindifferentways–iyengar,hathavinyasa,poweryoga).

Pranayama–Breathcontrol,controllingthevitalenergy

*Pratyahara–Withdrawalofthesenses(stage1ofmeditation)

*Dharana–Connectionwithanobject(stage2ofmeditation)

*Dhyana–Sustainedconcentration(stage3ofmeditation)

Samadhi–Enlightenment/completeunion

Patanjali’s Yoga Sutra’s WrittenbyPatanjaliover2000yearsago

196verses

•  Chapter1-DefinesYogaandtheactivitiesofthemind•  Chapter2-Describesthepracticesusedtotransformthemind•  Chapter3-Describewhatcanbeachievedviatheprogressionthroughthepractices(Dharana,Dhyana,Samadhi).

•  Chapter4–Liberation,thepossibilitieswhicharepossibleforapersonwithahighlyrefinedmindJFREEDOMJ

4Chapters:

Sutra 1.2

 yogachittavrittinirodha Chitta:mind;therepositoryofthoughts,perception,andcognition;theinstrumentthatconsciousnessusestoexploreitsownmanifestation;theleaderofthesenses;theseatofthespirit.

 Vṛtti:movement.

 Nirodha=ni+rodha Nicompletely;ineveryrespect;fromeverydirection.

 Rodhaconfining;restraining;disciplining;notallowingtoroamaimlessly.

Sutra 2.1

 tapasvadhyayesvarapranidhananikriyayogah Tapas=discipline Svadhyaya=selfstudy IsvaraPrandiana=surrendertoahigherpower

 Suchpracticeswillbecertaintoremovetheobstaclestoclearperception

Sutra 2.46

 sthirasukhamasanam Sthira=strength/steadiness Sukha=softness/relaxation Asanam=posture

 Asanamustcontainabalancebetweenthequalitiesofsthira&sukha-Alertnesswithouttensionandrelaxationwithoutdullness.

Sutra 2.3

avidyasmitaragadvesabhiniveshakleshav Theobstaclestoachievingyogaareknownasthekleshasv Ignorance/Avidyav Ego/Asmita

v Attachment/Ragav Aversion/Dvesav Fear/Abinivesha

Lets Practice! ReflectonKleshas’Meditation-Visualization(thirdeye)-Listeningtosounds(outside)-MoonSalute

Deeper Yoga WORKSHOP 2

Workshop 2: Developing a Personal Practice v Frequency?Amountoftime?TimeofDay?Place?Postures?

v Groupclasses?v Stage1:Stillingthemind:v Pratyahara–Withdrawalofsensesv Dharana–connectionwithanobjectv Dhyana–sustainedconcentration

v Stage2:SelfInquiry-Reflectondistractions(TheKleshas):Keepameditationjournal,reviewmonthly.

v Stage3:SelfTransformation-Actonthingsthatcontinuallypresentthemselves

Lets Practice!

v  Createanintentionv  Figure8circlesthroughfeetv  Squatwithfigure8withhandsv  Lateralstretchrightsidev  Squatwithfigure8withhandsv  Lateralstretchleftsidev  Squatwithfigure8withhandsv  Twisttotherightv  Squatwithfigure8withhandsv  Twisttotheleft

v  Squatwithfigure8withhandsv  Warrior1withfigure8v  Squatwithfigure8withhandsv  Warrior1withfigure8v  Palmstogetherv  Savasanav  Pranayama:3partbreath(Inhale-bellyrising,middlechest,upperchest–exhale-upperchest,middlechest,belly

v  Meditation:A–legs,U–body,M–Head

The Bandas v Advancedyogaasanarequirestheactivationonspecificmusclegroupsinordertocreatestability.Thesearedescribedasthebandhas.

v Bodylocksv Shouldnotbepracticeduntilthepractitionerhasathoroughpracticeofbreathawareness.

v OncethepractitionerhasdevelopedDirgha(exteneded)&Suksma(subtle)overalongperiodoftimethepractitionerisreadytointroducetheBandhas,firstinasana,theninpranayama.

v TheBandhascanbeusedseparatelyorallusedtogetherwhichisreferredtoasMahaBandha.

JALANDHARA BANDHA  TheCHINLOCK Activatedduringtheretentionaftertheinhalationbydroppingtheheadslightlysothatthechinistuckedclosetothechest Focus:VishuddiChakra

JALANDHARA BANDHA  ContraindicationsandCautions: Approachthepracticeofallbandhasandbodymudrascautiously,especiallywithoutthedirectguidanceofanexperiencedteacher.

 Avoidthisbandhaifyouhaveaneckinjury

Uddiyana Bandha ◦ ABDOMINALLOCK◦ DevelopsfromJalandharaBandha◦ Activatedonretentionafterfullexhalation,practitionerpullabdomenundertheribcagebytakingfalseinhalewhileholdingthebreathandthenreleasingtheabdomenafterapause.

◦ FOCUS:Manipurachakra

Uddiyana Banda / Transverse Abdominis Activation

v Inthebodythereare4layersofabdominalmuscles,TransverseAbdominisinthemostinnerlayer.Activationofthismuscleisessentialwhenpracticingadvancedasana.

v Internalobliquesv Externalobliquesv Rectusabdominis

UDDIYANA BANDHA ContraindicationsandCautions:StomachorintestinalulcersHerniaHighbloodpressureHeartdiseaseGlaucomaMenstruationPregnancy

MULA BANDHA

◦ TheROOTLOCK◦ Coccyxtonavel◦ Contractedandliftedupwardstowardsthespine◦ Buildsfrompelvicfloorstability◦ Thismovespranatowardthecentralchannel:SUSHUMANADI◦ Focus:Mooladhara

Mula Banda / Pelvic Floor Stability ThePelvicFloorismadeupby:•  LevatorAni(3musclesveryclosetooneanother)

•  Puborectalis>encirclestherectum

•  Pubococcygeus•  Iliococcgeus

HOW TO PRACTICE THE BANDHAS  TraditionalBandhaTechnique:1.  Inhale:Lengthenupthroughthespine.2.  Holdthebreath:Displacetheheadslightlybackwardandlowerthechin(engageJALANHARABANDHA).3.  Exhale:Graduallycontracttheabdomeninfromthepubicbonetosternum.

4.  Duringthesuspensionphase–Keepretracting/contractingthebellyinandup(UDDIYANABANDHA).5.  Whilestillholdingthebreathout(stillinsuspensionphase):Engageandliftthepelvicfloormusclesand

maintainthiscontractionforthedurationofthepractice(MULABANDHA).

6.  OnthenextinhalationreleaseJANLANDHARABANDHAandUDDIYANABANDHAandthecontinuewiththesamecycleasabove.

7.  Repeat5cycles

Mula Bandha in Tadasana

Mula Bandha in Virabhadrasana 2

What to include? v SunsalutationAX6-12/Moonsalute

v 3posturestosuityourbodyENEGETICALLY/PHYSICALLY

v Savasana

v Pranayama&Meditation