kirtanyoga 5 8_06_08

Gopal’s Fun School (GFS) Kirtan Yoga

Hare Krsna Hare Krsna Krsna Krsna Hare Hare / Hare Rama Hare Rama Rama Rama Hare Hare

Index Age: 5 – 8 Yrs

Invocation Prayers

1) Standing: A) Palm Tree Pose (Talasana)

B) Ekpadasana C) Cone Pose (Konasana)

2) Sitting: A) Mountain Pose (Parvatasana)

B) Cat Pose (Manjarasana) C) Butterfly Pose (Bhadrasana)

3) Lying On Abdomen: A) Snake Pose (Bhujangasana)

B) Locust Pose (Bhalabhasana)

4) Lying On Back: A) Hastapadangushtasana

B) Leg Lock Pose (Pavan Muktasana) C) Supta Vakrasana

Pranayam: 1) Equal Breathing

Çré Guru praëämaoà ajïäna-timirändhasyajïänäïjana-çaläkayäcakñur unmélitaà yenatasmai çré-gurave namaù

Prayers to Srila Prabhupadanama oà viñëu-pädäya kåñëa-preñöhäya bhü-talenama oà viñëu-pädäya kåñëa-preñöhäya bhü-taleçrémate bhaktivedänta-svämin iti nämine

namas te särasvate deve gaura-väëé-pracäriëenirviçeña-çünyavädi-päçcätya-deça-täriëe

Gopal’s Fun School (GFS)

Gopal’s Fun School (GFS)Sri CaitanyaMahaprabhu

NityanandaPrabhu

AdvaitaAcarya

GadadharaPandit

SrivasThakur

Çré Païca-tattva praëäma

çré-kåñëa-caitanyaprabhu-nityänandaçré-advaita gadädhara

çréväsädi-gaura-bhakta-vånda

Mahamantra

Hare Kåñëa Hare KåñëaHare Kåñëa Hare KåñëaKåñëa Kåñëa Hare HareHare Räma Hare RämaRäma Räma Hare Hare

HARE KRISHNA HARE KRISHNA KRISHNA KRISHNA HARE HARE // HARE RAMA HARE RAMA RAMA RAMA HARE HARE

Standing PoseAsana No: 1a

PALM TREE POSE(Talasana)

1. Sit on your knees and toes on the ground. 2.Keepthepalmsonthefloorinsuchawaythatthedis-tancebetweenthemisaboutthesameasthatbetweentheshoulders.

3.Keepthedistancebetweenthepalmsandthekneesaboutthesameasthatbetweentheshouldersandthehips.

4.Thedistancebetweenthesolesshouldbeaboutthesameasthatbetweentheknees.

5.Relaxthemusclesinthetrunkregionandletthemgodownundertheforceofgravity.Atthesametime,lettheneckandheadcurvebackwardasfaraspossible.

6.Curvethebackupsothatitshapeslikeanarch.RelaxtheneckandhangtheheaddownasshowninFig.4

1.Keepthebottomofthetoesontheground.2.Slowlycomebacktotheoriginalpositionofsittingwith

toes and knees on the ground.

Dailypractice2-3roundsof6–10breathseach.

1.Usingforcefortakingthetrunkdown.2.Turningtheeyesupwardswhiletakingtheheadup.

1.Thespinebecomesflexibleandhealthy.2.Itimprovesthehealthoftheorgansinthetorso.3.Itrelievesthebackacheandneckacheresultingfromoverwork.

The Asana Technique:

Releasing the Asana:

Duration of Practice:

Common Faults :

1.Theprocessofthetrunksaggingdownshouldbebroughtdownslowly.

2.Donotturneyesupward.

Corrections:

Benefits:

Kirtan Yoga

1


Palm Tree Pose (Talasana)

1.Standerect,feet12inchesapart,handsbythesideofthebody.

2.Keepneckandspinestraight.3.Nowwhileinhalingfor2seconds,raisebothyourarmsandheelssimultaneously.

4.Retainthispositionfor4seconds.

1.Afterthisbriefstandstill,returntothenor-malposition,byrotatingthearmbackwardanddownwardsimultaneouslyloweringtheheelswhileexhalingfor2seconds.

Dailypractice2-3roundsof2–4breaths.

1.Strainofanysortonanypartofthebody

1.Helpsincreasingheighttoacertainage.2.Verticallystretchesthespine.3.Teacheshowtomaintainabalancedstateof

mind.4.Expandslungsandimprovestheirlungcapacity.




Common Faults :

1.Itshouldbeavoided.

Corrections:

Benefits:

Step : 1

Step : 2

Standing PoseAsana No: 1a















Common Faults :



Corrections:

Benefits:

Kirtan Yoga

2



1.Standerectwithyourfeettogetherandhandsalongsideyourbody.

2.Focuseyesatapointinfrontofyou&hands.

3.Placerightfootonthelinersideoftheleftthighnearthegroin.Joinhandsnearthechestbone.

4.Repeatwithanotherleg.

1.Slowlybringdowntheleginthenor-mal standing position.

2.Releaseyourarmsandbringthembythesideofyourbody.


1.Leaningthebodyononeside.2.Keepingthejoinedhandsabovethechestbone

1.Relaxesthemusclesoftheleg.2.Helpsnervecontrol.3.Helpsconcentration.4.Teachestomaintainbalance.




Common Faults :

1.Trytomaintainbalance.2.Thejoinedhandsshouldbeexactlyatthechestbone.

Corrections:

Benefits:

Standing PoseAsanaNo:1b

Ekpadasana

Step : 1

Step : 2

Step : 3














Common Faults :



Corrections:

Benefits:

Kirtan Yoga

3



1.Standerectwiththefeet,2feetapartand parallel.

2.Raiserightarmabovetheheadtouch-ing the ear.

3.Bendsidewardtoleftwhileinhaling,right arm parallel to the ground.

4.Slidelefthandtowardstheleftankle.5. Repeat on the other side.

1.Straightenyourbody;bringyourraisedarmdown.

2.Slideyourhandbackinthestandingposition.


1.Nottouchingtheraisedarmtotheear. 2.Leaningforwardwhilebending

1.Reducesmuscularpain.2.Maintainsflexibilityofwaist.3.Causeslateralstretchofthespine.




Common Faults :

1.Raisedarmshouldtouchtheear.2.Thisshouldbeavoided.

Corrections:

Benefits:

Standing PoseAsanaNo:1c Cone Pose

(Konasana)

Step : 1

Step : 2

Step : 3














Common Faults :



Corrections:

Benefits:

Kirtan Yoga

4



1.Sitcrossleggedonthefloor.Handsshouldbeonthesideofthebody.

2.Whileinhalingfor2seconds,raiseboththehandssimultaneouslyupwardsabovethehead,palmsforminganamaskarposition.

3.Keeptheelbowsstraightandpalmsjoint.4.Keepthearmsclosetotherespectiveears.Keepentirebodyerect.

5.Pulltheabdomenslightlyinside,maintainthepositionwhileholdingthebreathfor4seconds

1.Nowwhileexhaling,slowlybringthearmsdownbythesideofthebody.

2.Comebacktothenormalsittingposition.


1.Raisedhandsarebentattheelbow2.Tendencyofupperbodytoleanforward3.Notkeepingthepalmstogetherwhenthehandsarestretchedup

1.Stretchesallabdomenandpelvicmuscles.2.Straightensthemusclesoftheback.3.Improvestheshapeofthebody.




Common Faults :

1.Handsshouldnotbebentattheelbow.2.Thespineshouldbekeptstraight3.Palmsshouldbekepttogetherrightfromtheroottothetipofthefinger.

Corrections:

Benefits:

Sitting PoseAsana No: 2a

Mountain Pose (Parvatasana)

Step : 2

Step : 1














Common Faults :



Corrections:

Benefits:

Kirtan Yoga

5



Sitting PoseAsanaNo:2b

Cat Pose (Manjarasana)

1. Sit on your knees and toes on the ground. 2.Keepthepalmsonthefloorinsuchawaythatthedistancebetweenthemisaboutthesameasthatbe-tweentheshoulders.





1.Keepthebottomofthetoesontheground.2.Slowlycomebacktotheoriginalpositionofsittingwithtoesandkneesontheground.







Common Faults :



Corrections:

Benefits:

Step : 2

Step : 1

Kirtan Yoga

6



sitting poseAsanaNo:2c

Butterfly Pose (Bhadrasana)

1.Sitonthefloorwithlegsfullystretched.2.Keepingthefeetincontactwiththefloor,drawthemnearthebody.

3.Whileinhaling2seconds,jointhesolesoffeetto-gether,thetoespointingoutwardsandheelstouch-ing the perineum.

4.Lockthehandsoverthefeet.5.Flapbothyourlegslikethewingsofabutterfly.

1.Releasethejointsolesofthefeetandsitinthenormal position.


1.Forcingtojointhesolestogether.2.Flappingthelegstoofast.

1.Aidsinextremestretchingofthesuperficialanddeepmusclesoftheinnersideofthethighsandpelvis.




Common Faults :

1.Thisshouldbeconsciouslyavoided.2.Flappingofthelegsshouldbeinrhythm.

Corrections:

Benefits:

Step : 1

Step : 2

Kirtan Yoga

7



LyingonabdomenAsana No: 3a

Snake Pose (Bhujangasana)

1.Lieonthestomachwithlegspointingout,heelstogether.

2.Placepalmsontheflooratthesideofthechest.3.Liftheadandshouldersbackwardswithoutap-plyingpressureonthepalmswhileinhalingfor2seconds.

4.Retaintheasanapositionfor4seconds

1.Breatheoutfor2secondsandbringdownyourheadandshouldersonthefloor.

2.Stretchthearmsfulllengthbythesideofthebodyasinthestartingposition.

Dailypractice2-3roundsof2-4breathseach.

1.Raisingthebodyforciblyandbalancingtheup-perbodyonthehands.

2.Raisingupofpupilsoreyebrowswhileraisingthe head.

1.Keepsthespinesuppleandflexible.2.Feelingofconfidence.3.Stimulatesappetiteandeliminatesconstipation.




Common Faults :

1.Avoidthisasitwilldefeatthepurposeofthisasana.

2.Trytoavoidthisconsciously.

Corrections:

Benefits:

Step : 1

Step : 2

Step : 3

Kirtan Yoga

8



LyingonabdomenAsanaNo:3b

Locust Pose (Bhalabhasana)

1.Lieonyourabdomenkeepingarmsalong-sideofthebody.

2.Nowplaceyourarmsunderyourthighs.3.Whileexhalingfor2secondsliftboththelegsupasfaraspossiblewithoutbendingthe knees.

4.Retaininthispositionfor4seconds.

1.Relaxthemusclesofthewaistandthigh,in-hale2secondsandslowlybringdownboththelegsonthefloor.

Dailypractice2-3roundsof2-4breathseach.

1.Thereisatendencytofoldthelegsatthekneesandover-stretchingofthetoes.

2. While taking the legs higher and higher the headisraisedupunknowingly

1.Goodforlowerbackexercise.2.Reducestheflabbinessofthethighs.3.Strengthenstheabdominalmuscles.4.Relievestheindigestion,feelingofheavi-nessaftermeals,gastroubles,etc




Common Faults :

1.Consciouslycheckthesetendencies.2.Thisshouldbeavoided.

Corrections:

Benefits:

Step : 1

Step : 2

Kirtan Yoga

9



LyingonbackAsana No: 4a

Hastapadangushtasana

1.Liedownflatwiththefeetstraightonthefloor.

2.Exhaling,raisetherightlegandrightarmat right angles simultaneously

3.Nowtryholdingthetoeofthelegwithyour hand.

4.Repeatthesamewithyourleftleg.

1.Releaseyourtoeandbringdownthelegsto the starting position

2.Handsbythesideofyourbody.


1.Bendingthekneewhilestretchingthelegup.

2.Notmaintaininga90degreeangle.

1.Improvesthecirculationintheextremi-ties.

2.Strengthenstheabdominalmuscles.3.Gentlymassagestheinternalabdominal

organs.




Common Faults :

1.Trytostretchyoulegstraight.2. Maintain the required angle.

Corrections:

Benefits:

Step : 1

Step : 2

Step : 3

Kirtan Yoga

10



LyingonbackAsanaNo:4b

Leg Lock Pose (Pavan Muktasana)

1.Liedownonthebackwiththelegstogetherandthehandsbythesideofthebody,palmsfacingthefloor.

2.Whileinhalingraisethelegsslowlyatabout20-30cmsabovethefloortomakeanangle.

3.Now,whileexhalingfoldthelegsatthekneesandbringthekneestothechest.

4.Claspboththehandswithfingersinterlockedaverboththeknees,pulltoaknee-chestposition.

1.Unfoldthehandsandbringthemtotheirearlierposition.

2.Inhaling,straightenboththelegs.3.Exhaling,slowlybringboththelegsdownandplacethemonthefloor.

Practice3-5roundsmaintainingthefinalposturefor3-10breaths.

1.Holdingofbreathwhilepressingthefoldedlegsagainstthechestandtakingtheheadup.

1.Correctschronicconstipation,flabbyabdomenandsub-normalfunctionoftheabdominalvisceraandpelvicorgans.

2.Energizesthedigestiveandexcretorysystemsandmakesthemmoreefficient.

3.Relievesgastrictroubles.




Common Faults :

1.Ensurethatbreathinggoesoninitsnaturalrhythm.

Corrections:

Benefits:

Step : 1

Step : 2

Step : 3

Kirtan Yoga

11



LyingonbackAsanaNo:4c

Supta Vakrasana

1.Lieonthebackwithyourlegstogetherandthehands in ‘T’ position.

2. Bend your legs at the knee and keep them togeth-er next to the hips.

3.Exhaleandallowthelegstogentlydroptotherightside,twistingthespinefromthewaist.Si-multaneouslyturntheheadtotheleftside.

4.Inhaleandcomeinthecenterandrepeatthesameontheleftside.

1.Comeinthecenter,unbendthefoldedknees,stretchyourlegs.

2.Bringthearmsbackbythesideofyourbody.


1.Thereisatendencytouseforcewhiletwisting.

1.Flexibilityoftheneckandthepelvicregionin-creases.

2.Reducestheflabbinessofthewaist.3.Releasesstressfromtheshoulderandneckre-

gion.4.Tonestheabdominalorgans.




Common Faults :

1.Performthepostureonlywithinyourcapacity.Corrections:

Benefits:

Step : 2

Step : 3

Step : 1

O king, for those with little pious credit, faith in mahä-prasäda, Çré Govinda, the holy name, and the Vaiñëavas never arises.

O Lord, this material body is a place of ignorance, and the senses are a network of paths leading to death. Somehow we have fallen into this ocean of material sense enjoyment, and of all the senses the tongue is the most voracious and uncontrollable. It is very difficult to conquer the tongue in this world. But You, dear Kåñëa, are very kind to us and have given us such nice prasädam just to control the tongue. Now we kind to us and have given us such nice prasädam just to control the tongue. Now we take this prasädam to our full satisfaction and glorify You-Çré Çré Rädhä and Kåñëa-and in love call for the help of Lord Caitanya and Nityänanda.

Prasadam Prayers mahä-prasäde govinde näma-brahmaëi vaiñëavesvalpa-puëya-vatäà räjan viçväso naiva jäyate

çaréra avidyä-jäl, joòendriya tähe käl,jéve phele viñaya-sägore

tä'ra madhye jihvä ati, lobhamoy sudurmati,tä'ke jetä kaöhina saàsäre

kåñëa baòo doyämay, karibäre jihvä jay,sva-prasäd-anna dila bhäi

sei annämåta päo, rädhä-kåñëa-guëa gäo,sei annämåta päo, rädhä-kåñëa-guëa gäo,preme òäko caitanya-nitäi

kirtanyoga 5 8_06_08

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