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Class #2 River of Yoga |  |
Hand-out for Class #2 The River of Yoga Playshop
ANJALI YOGA ARTS (A.Y.A) - Foundations of Yoga in 3 Classes - Class #2
• Setting Sacred Space + Namaste Anjali. Honoring the 6 directions.
• Standing Warm Up: Feet warm up - Spine stretch - Om Namah Flow. Knee Twists 2 - Body & hip circles - Head & Eyes yoga
• Vedic Chanting <Sit>. AUM. Lokaha . 8 vowels chanting. Om Purna (Perfection Mantra). Om Shanti chant.
• Intro to meditation: watching the breath. The Witness. Monkey Mind & Noble Failure. Relaxing into Stillness (Nirodha).
• Mudras. Review. Kechari (tongue lock) & Shambavi (eyebrow gazing) Mudras. Creating direct circuitry between 5 bodies.
• Yoga Wisdom. Review 8 Limbs. The 5 Bodies. The Identity Project: Who I am? Yoga work: Breathing deeply into the postures
• Pranayama <Hero sit>. Prana awareness. BB & FYB. Kapala Bhati Breath (KBB). Surya / Chandra (Sun & Moon) Breath.
• Yoga anatomy. The chakras: Seed Sounds & Geometries. Evolution's Hidden Treasure: Kundalini Shakti.
• Energy Circulation. Shiva-Shakti Dance of Mula-Crown.
• Dandasana (Staff Pose). Yogic Ankle warm-up. Wise pose and stretches. Hip rotation & extension.
• Table Top. Gentle circles. Cat-Cow (slow + fast). Side Step TT Stretch.
• Balasana (Child Pose). Wide knees Child. Relaxed Rest w/ Namaste behind head. 3 FYB (with ujjayi)
• Down Dog. Walk your dog. Cross Leg Stretch. Lift L/R leg + extend L/R arm.
• Plank Pose. 3 FYB (with ujjayi). Plank to Cobra. Vinyasa Flow practice. Easy Side Plank.
• Foot Balance. Slack Line on Floor. Foot Balance Front.
• Prasarita Wide-Stand Pose. Open Heart Twists. Back Bend. Forward Bend head to mat & variations.
• Malasana (Garland Pose). Alignment. Arm mudras. Kagasana (Squat Pose). One foot squat.
• Surya Namaskar, the Sun Salutation. Invocation. 2 sets (slow & faster) <Hydration Break>
• Wall Work. Child, Knees, Stand & Back Stretches. Viparita Kalani (feet extended on wall).
• Samasthiti (Equal Standing Pose). Apsara Opening.
• Intro to inversions. Down Dog Walk. Headstand 4 steps practice. Start Dolphin Lift.
• Warrior/Warrioress II Flow (Virabhadrasana II) + variations: Flutter Arms, Side Prayer, Triangle...
• Down Dog. Relaxed Stretch. 3 FYB (with ujjayi). Lift leg + circles.
• Child Pose. Relaxed Rest. 3 FYB (with ujjayi). Konasana (butterfly pose) & variations.
• Standing on Knees. Open Arm Sweeps. Ustrasana on heels.
• 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. Keeping eyes closed. Om + Shanti. Namaste.
Tatthata Acceptance: Nothing is Bad, Nothing is Good, All is Divine.
"If a drop of water is missing, the whole ocean will be thirsty"
Universal Invocation: Lokaha Samastaha Sukhino Bhavantu
May all beings in all realms be happy & free
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8 Vowels |
HAM - Vishudha YAM - Anahata RAM - Manipura VAM - Svadhistana LAM - Mula |
1. Anandamaya Kosha - Body of Pure Bliss.
(May Peace Prevail) |
The 5 Afflictions
1. Avidya - Unconscious Ignorance Fear of Death
4 False Beliefs
1. Permanence of objects |
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
