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Class #1 River of Yoga |  |
Hand-out for Class #1 of THE RIVER OF YOGA Playshop
ANJALI YOGA ARTS (A.Y.A) - Foundations of Yoga in 3 Classes - Class #1
• Setting Sacred Space: 1. Be Here Now. 2. Find place Peace/Bliss. 3. Feel Gratefulness. 4. Love Yourself.
• Namaste Anjali. Honoring the Divine in yourself, each other and all beings: Universal invocation (Lokaha).
• Standing Warm Up: Grounding - Alignment - Knee Twists 1 - Body & hip circles - Arms, shoulder, neck & head circles.
• Sitting. Asana as "seat" to quiet the body for meditation. Review of various sitting positions.
• Vedic Chanting. AUM. Gayatri Mantra (ancient chant celebrating the cosmic light).
• Mudras. Namaste Anjali (Honoring) & Padma Anjali (Offering). Intention & energy body circuitry. Power & Padma Mudras.
• Yoga Wisdom. The 8 Limbs / rungs of the Yoga Journey. Patanjali. The sadhana of the yogi / yogini: entering the pose.
• Pranayama. <Hero sit>. Prana. Belly Breath "BB" (5-3-5-2). Full Yogic Breath "FYB" (8-5-8-3). Ujjayi Breath.
• Yoga anatomy. The Chakras: location & function. Nadi channels: Ida, Pingala & Sushumna.
• Energy Circulation. Running the energy Root - Crown. Drishti, the attention point:
• Dandasana (Staff Pose). Feet Taps. Ankle Yoga. Simple Twists & Bends.
• Table Top. Forward-backward. Circles. Pelvic Tilt. Cat-Cow (slow). Shake wrists.
• Balasana (Child Pose). Relaxed Rest. 3 FYB (with ujjayi)
• Down Dog. Point tailbone up + soften shoulders. Walk your dog. Lift left/ right leg + across + look under shoulder.
• Plank Pose. 3 FYB (with ujjayi). Vinyasa Flow practice.
• Foot Balance. Balancing pad practice. Tree Pose.
• Prasarita Wide-Stand Pose. Standing Open Heart. Back Bend w/ clasped fingers. Forward Bends & variations.
• Malasana (Squat Pose). Alignment. Arm mudras.
• Prep for Surya Namaskar, the Sun Salutation. Turning to the sun. Break down of segments.
• Sun Salutation. 1 set, left & right sides. <Hydration Break>
• Samasthiti (Equal Standing Pose). Dancing circles. Celebration stretch.
• Intro to inversions. Prep for headstand: tuck lift 4 steps. (Wall + room).
• Warrior/warrioress I Flow (Virabhadrasana I) + variations: Beam of Light, Offering & Surrendering.
• Down Dog. Relaxed Stretch. 3 FYB (with ujjayi). LIft leg + bend across + look under shoulder.
• Child Pose. Relaxed Rest. 3 FYB (with ujjayi). Puppy Pose (Shishosana)
• Standing on Knees. Alternate arm back bend. Ustrasana (Camel Pose) & easy variations.
• Lying on the Belly. Connection with Mother Earth. Leg + arm lift. Salambhasana (Locust Pose).
• Lying on the Back #1. Bridge Pose (Setu Bandha Sarvangasana) & variations.
• Lying on the Back #2. Rock L/R. Knees to Chest. Dead Bug. Legs up. Hollow Body. Spinal Twists.
• Sivasana. Complete relaxation. 5 minutes. Option: Viparita Kalani (legs on wall).
• Sitting. Completing the practice together. OM Shanti. <Home work>
Yoga is a training in inter-connectivity (yog": Sanskrit root meaning "to connect")
The Purpose of Yoga is to consciously integrate & harmonize all levels of being.
Universal Invocation: Lokaha Samastaha Sukhino Bhavantu - May all beings in all realms be happy & free
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Gayatri Mantra
Five Yamas: Ahimsa / Satya / Asteya / Bramhacharya / Aparigraha
Five Niyamas: Shaucha / Santosh / Tapas / Svedhyaya / Ishwara-Pranidhana |
Meaning of OM 5 parts of full OM: 1. Upper left loop: "A" / Deep Sleep
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The 7 Chakras
7 / 1000. Sahasrara. Lotus Crown / Communication. PRANA. Thyroid. Love & Compassion. AIR. Thymus. Force. WATER. Testes/Ovaries. |
The 8 Limbs of Yoga
1. Yamas: precepts of conduct toward others. Five Yamas. 2. Niyamas: conduct toward self. Five Niyamas. 6. Dharana: concentration |
www.StarWheelFoundation.org/Anjali. Email: aya@starwheels.com Text: 928-300-7971
Aya is a 500 RYT (India, Bali, Costa Rica, USA). StarWheelMandalas.com SchoolOfSacredGeometry.org
