Ayur Yoga

10-16

10-16

Notes:

Apana Vayu and Moola Bahndha grounds Vata

Prana and apana meet with moola bandha and send energy to the ajna chakra

Practice:

Supta Badokonasana

Roll around sacrum

Find moola bandha in posterior tilt

Anterior / Posterior Tilts

Warrior 1

Turning in and out find moola bandha on inhale turning forward

Hold and breathe

Sitting Sukasana

Lotus petals contractions

Roll in circles around Its

10-22

Notes:

Practice:

Marjariasana

Wave

Asymetrical

Add Downward dog to Plank w/ hara

Sitting/ Leaning from side to side

Cow Face

Pigeon and Aswini Mudra

Vrikshasana

Wrap arms in straight jacket, squat and twist holding inhale

Savasana

10-28

Notes:

Practice:

Kidney Pat

Roll up and down from tadasana

Pat on heart

Then move down ears to shoulders to ankles 3 times

Foot on wall

V or vam

Tadasana

Shins in thighs out

Stand holding knee

Shins in thighs out

Vira 3 in and out

Foot to wall/floor

Shins in thighs out

Squat namaskarasana

Shins in thighs out

Janusirsasana

Shins in thighs out

Kapalbhati

Savasana

10-30

Notes:

Earth

Stability, Grounding, Downward moving energy, Support

Asana - Standing Balancing, Forward Bending Seated

Gaze- Down and Easy (wide perspective)

Movement- Slow

Awareness- On pelvis, mooladhara chakra

Practice:

Forward bending

Block Between legs at groin

Walk around room on knees with block between legs

Forward bending

With block

Tadasana

Opposite spirals (leg spirals)

Revolved triangle

At wall with heel to wall, move in and out

Vira 3

Foot on wall

Move in and out to Ardha Chandrasana, use block

Prasarita / Moordhasana

Use block

Use wave

Grab one ankle, use wave

Windsheild wiper

Savasana

11-4

Notes:

WaterBalances fire (temp and ph)

Moves around obstacles

Universal solvent

Moves toward earth element

Asana Squat, Forward Bending Standing, Flow

Gaze- Soft Hooded Eyes

Movement- Slowly oily fluid

Awareness- Receptivity, contentment

Practice:

Marjariasana

Wave

River of life

Use Vvvvv

Bhujangasana

W/ Breath inhale up

Legs wider for low back problem

Janusirsasana

Tagadi Mudra

Supine in and out of Abd

Middle breath

Savasana

11-6

Notes:

Practice:

Moon Salutation

Tadasana

Inhale Back bend, hands up

Exhale Forward fold

In - squat

Ex - Step back R. foot knee down

In - Arms up

Ex - Balasana

In - Upward dog

Ex - Childs pose

In - Roll up standing on knees hands above

Ex - Step L. foot forward knee down

In - Arms up

Ex - Forward fold

In - Back bend

Ex - Tadasana

In and out lunge w/ kidney curl

Then with arms

Down Dog

Revolved warrior1

Parsvo Tanasana (separate leg rotated forward bend)

W/ blocks (hands)

Upavista

Badakonasana

Pavana Muktasana (baby)

Windsheild wipers

Savasana

11-13

Notes:

Fire

Asana Agni Balancing, Back bends

Gaze- Penetrating drishti, upward

Movement- Mechanical

Awareness- muscular effort, dynamic, Solar plexus

Practice:

Shitali

Shekari

Blanket under abdomen

Balances agni

Move from lower to upper

Belly on Floor

Cat/cow

W/ he he ha ha ho ho breath

Plank to Downward dog to up dog to down dog

Move back and forth more mechanical

Ustrasana

Experiment with easy and kidneys to extreme backbend disconnected

Bellydance with ankles crossed

Dandasana to paschimottanasa to halasana

Universal spinal Twist

Savasana

11 11

Notes:

Practice:

Suryanamaskar

Viribadrasana

Arms up

Then arms open

Utkatasana

3 variations

Nada

Block

Block and strap

Seated Twist

Legs windshield wipers

Ardha Madsendrasana

Passchimottasana

Savasana

11-18

Notes:

Air

Love, Acceptance, Compassion, Trust, Communication, Movement

Mobile, Light, Dry, Cold, Rough, Subtle

Asana Backbends, Dynamic Arms, Movement

Gaze- upward

Movement-

Awareness- Heart

Practice:

Arms w/ band

Inhale up, chin down, exhale down, chin normal

Arms in Y, bring to one side, look away

W/ block between legs

Arms internal then external Rotations

Vira 3

Arms flowing back and forth

Back stance with kidney curl weight in back foot

Arms to side

Turn up then down

Trikonasana

Palms up then again with Palms down

Sitting

Bjzo breath

Bridge w/ ooooo sound

Bhramari w ears and three fingers over eyes

Savasana

11-20

Notes:

Akasha

Vishuddhi chakra, communication, creativity,desire, vibration, sound, non resistance, freedom, decent of intelligence into heart of matter, non interruption

Dysfunction:

Lack of communication, suppressed emotions, words dont align with action

Asanas

Open throat and shoulders and neck and get response energetically

Organize the foundation first and the rest of the vayus will organize above

Practice:

Marjariasana

Lion Leap

Prasarita Padatanasana

With wave

With Bjz breath

Block with spiral and Bjz

Garudasana

Block btw legs, Squat, Arms up and down, Turn head w/ breath

Roll on Head Marmani

Prone, arms crossed under chest

Windsheild wipers

Savasana

11-19

Notes:

Practice:

Breath of Joy

Tadasana

Inhale arms up

Forward fold arms down

Repeat, Second time arms cross over head

Heros flow

Anjali mudra legs wide

Inhale hands over head

Exhale hands down

Interlace fingers behind, slight backbend inhale

Exhale forward fold

Inhale turn to right in a lunge

Exhale straighten leg

Inhale forward

Exhale bend knee

Inhale turn straight arms up

Exhale Anjali mudra

Supta Badhakonasana

Centering:

Seated focus on breath. Breathe from pelvis. On exhale find moola bandha, on inhale release. After a minute or two switch and contract moola bandha on the inhale. Focus on the pelvis and mooladhara chakra.

Balance Energy:

Continuing to breath and contract moola bandha, build the energy in the pelvis. Follow with the fingers on an exhale to the navel, then the solar plexus on the next breath. Everytime bringing the energy through each chakra out sahasrara.

Sun Salutation

Gaze- Downward or easy

Movement slow and watery

Intention keep it grounded

Seated Forward Bend

Gaze Hooded Eyes

Sound Vvvvvvvv

Movement Wavey

Intention Grounding

Moola Bandha on inhale

Upavista Konasana

Gaze Hooded Eyes

Sound Vvvvvvvv

Movement Wave over each leg then center

Intention Grounding


Easy Ustrasana

Gaze Down or at nose

Breath easy, slow

Movement short not long hold

Intention Grounding, dont go far into pose

Moola Bandha on inhale, find grounding

Sasangasana

Gaze at navel

Breath Vvvvvvvvvv

Movement focus on upper back and pitta marmas

Intention stability


Watery Gomukhasana

Gaze Down or at nose

Breath Dzzzzzzzz

Movement start from cat cow wave and slowly sit

Intention work hips open slowly

Moola Bandha on inhale and curl

Badhakonasana to pigeon seriesGaze easy

45( rocking, both knees,Breath with movement

sides, spirals

Movement keep it fluid

Intention watery


AsanaGazeSoundArms/PalmsIntention

EtherShoulders/Neck(Th(Expansion

AirBackbend(O((Uplifting

FireAgni balancing Backbend Twist(He He Ha Ha Hu Hu(Muscular effort, Dynamic

WaterHip Openers Standing/ Seated Forward Bends(Dz(Wave, Receptivity, Receptability

EarthStanding Balancing Seated Forward bends(V(Ground, Stability

Hello, My name is ____________________.

The element I need more of in my body is _________________.

The element I am trying not to aggravate is ________________.

Therefore, I have chosen ___________________ pose.

In this pose I use my (gaze, arms, sound, mind, etc.) in ______________ way because __________________.

I always wait for the vipak of the pose. I experience the vipak of this pose as _________.

Nadis Pranic currents in the subtle body. Asana and pranayama are designed to purify all 72,000 nadis.

Chakras The junctions where the nadis intersect.

3 main Nadis 2 alternating forces: solar and lunar channels and 1 central.

(pitta Esq) heating Front body, Inhalation, up front down back

(kapha esq) Cooling, Backbody, Exhalation, up back - down front

Fire: extrovertion, ambition, linear, dynamic, organized, pingala, udana

Water: Internal, receptive, creative, passive, retorative, ida, prana

Kundalini governs the 3 pillars of health charaka

Woken by a firm call from below met by a call from above.

Sushumna is governed by air. Kundalini is balance of all three.

Hatha is balanced practice

Ida carries prana, pingala carries udana

All vayus associate with their own element

Energy moves through charkas as kundalini

&th Seat of highest self. All forms lose shape, all names lose meaning, all cells become bliss molecules. This is choiceless passive awareness.

6th Door to higher conciousness

5th Prana Ether Communication w/out words. What you speak becomes truth. The body becomes light.

4th Udana Air Bridge, heart is bridge to higher conciousness. Chakra Healing Powers, internal intuition, sounds activate, beyond division

3rd Samana Fire Bright eyes, wisdom, ESP

2nd Vyana Water Luminous skin, watery eyes, wavy hair, Clarivoyance

1st Apana Earth Stability, groundedness, control over sexual desire.

Practice:

Surya Namaskar

Trikonasana

R side back, look up, quick breath to heart, pingala then L side look down

Vira 1

R side Pingala, arms up, gaze forward, quick breath to heart,1st then L side ida, arms down, gaze hooded

Practice:

Marjariasana

Both rev breathing and anatomical breath

Tadasana

Hands in Anjali mudra

Inhale arms up

Ex squat

In R leg back lunge

Ex Equestrian Pose

In Arms up

Ex Arms down push back to balasana

In Marjariasana, dont extend

Ex Balasana

In Kneeling arms down

Ex R leg forward lunge

In Arms up

Ex Forward bend

In Roll up to standing

Ex Hands Anjali mudra

Viparita Karani Legs up the wall pose

Documents

Ayur Yoga