Class #3 River of Yoga

Hand-out for Class #3 The River of Yoga Playshop

ANJALI YOGA ARTS (A.Y.A) - Foundations of Yoga in 3 Classes - Class #3

• 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. Oneness Mantra (Twameva).
• Meditation. Vipassana: Witness the Breath. Desillusionment with outside world (Samvega). Rooting into being. Immersion.
• Mudras. Review. Kechari (tongue lock) & Shambavi (eyebrow gazing) Mudras. Creating direct circuitry between 5 bodies.
• Yoga Wisdom. Review. Neuroplasticity. Conscious Living: Trigger / + or - Appraisal / Ego Jump / Action.
• Pranayama. <Hero sit>. Prana awareness. BB & FYB. Kapala Bhati Breath (KBB). Surya / Chandra (Sun & Moon) Breath.
• Yoga anatomy. The chakras: Endocrine Glands. Auric Field. Spherical Breath.
• Energy Circulation. Energy Currents, Light & Sounds. Amrita. Sacred Bio-chemistry.

            • Dandasana (Staff Pose). Yogic Ankle warm-up. Wise pose and stretches. Hip rotation & extension.
            • Table Top. Circles. Side Sweeps. Tiger Curls. Knee Lunge + Pigeon Stretch. Low Lunge Bind.
            • Balasana (Child Pose). Relaxed Rest. 3 FYB (with ujjayi)
            • Down Dog. 4 forms of DD: regular, long, short & wide.
            • Plank Pose. 3 FYB (with ujjayi). Shoulder Taps. Chatturanga Push-ups. Side plank variations.
            • Foot Balance. Foot Balance variations. Natarajasana (Dancer's Pose).
            • Prasarita Wide-Stand Pose. Standing Open Heart. Back Bend w/ clasped fingers. Forward Bends & variations.
            • Malasana (Squat Pose). Alignment. Arm mudras.

            • Sun Salutation. 4 sets to the 4 directions. Left & right sides.                                                     <Hydration Break>

            • Core work. Sliding w/ blanket. Wall core work.            Partner Stretches.
            • Intro to inversions. Tuck & Straddle Jumps. Crow Pose. Headstand & Dolphin practice. Handstand kick-lift.
            • Samasthiti (Equal Standing Pose). Twisting Heart Taps. Back bends.
            • Utkatasana (Chair pose) Flow. Eagle (Garudasana) Pose.
            • Warrior/warrioress III Flow (Virabhadrasana III) on wall & variations: Balance, Half-Moon, Chapasana...
            • Down Dog. Relaxed Stretch. 3 FYB (with ujjayi). Hanumanasana (Long Split).
            • Child Pose. Relaxed Rest. 3 FYB (with Brahmaree). Side Stretch. Sitting Wide legs (Prasarita) + Bend Fwd.
            • Standing on Knees. Ustrasana. Supta Ustrasana.
            • Lying on the Belly. Sphinx into Cobra. 3x. Slow Cobra. Arm + Head Lift. Bow pose.
            • Lying on the Back #1. Standing Back Bend. Bridge. Wheel. Shoulderstand cycle (bridge, shstd, plow) & variations.
            • Lying on the Back #2. Knee Circles. Knees to Chest rock L/R. Leg Lifts + circles. Tuck-ups + V-ups. Twists.

• Sivasana. Complete relaxation. 5 minutes. Option: using blocks or balls.
• Sitting. Awareness is your Name. Om + Shanti. Global Earth Prayer. Namaste.

In the mind, there is There & Then. In existence, there is only Here-Now.
When you make one change in your life, the whole universe responds.

Oneness Mantra

Twameva Mata ça Pita Twameva
Twameva Bandush ça Sakha Twameva
Twameva Vidya Dravinam
Twameva
Twameva Sarva Mama Deva Deva

3 Gunas

Tamas: Lethargy - Dullness
Rajas: Activity - Passion
Sattwa: Purity - Joy

The 3 Bandhas (Locks)

1. Mula Bandha - root
2. Uddiyana Bandha - 3rd chakra / Manipura
3. Jalandhara Bhanda - Throat / chin 2 chest

The Sri Yantra

::SriYJain.png

Spiritual Alchemy

• Neuroplasticity: brain's hability to to re-wire itself anew through consistent patterns (+ or -).
• Feel-Good Hormones: chemicals (such as dopamine / endorphins) that are released as a reward system.
• Amritas: = pranic nectars.

During Yoga, the combination of no-mind, centeredness, deep breathing and postures triggers the release of nectars, amplifies the positive re-wiring of the body-mind and so transformation occurs in the "Yoga Zone".

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