teacher training manual

8/12/2019 Teacher Training Manual

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What if our religion was each other

if our practice was our life

if prayer our words

what if the temple was the earth

the forests our church

if holy water- the rivers lakes and oceans

what if meditation was our relationships

if the teacher was life

if wisdom was self knowledge

if love was the center of our being. -Ganga White

What is yoga...

Yoga is communion, a living prayer.

Yoga is union. Through presence in practice the totality of the moment is revealed, and all aspects of

being are unified, mind, body, and essence.

It is a simplification, a softening presence, a surrendering to the rhythm of breath. It is a door to vast

spaces of oneself and a door to that which is beyond the self.

Yoga is meditation.

It is a medicine, an anti-aging magic. Yoga retrains the body systems and the organs to sustain

themselves with integrity and natural wisdom.

Yoga is a healing path. A foundation for deep release of trauma, pain, and challenging emotional andmental patterns. It liberates stagnant energy, and is a guide back to the natural state of balance.

Yoga opens the door to living a spiritual life. This ancient and vast path of spirit continually reveals

deeper layers of body and mind and supports the transcendence of that. It cultivates an endless space

for self discovery, unraveling the corners inside.

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It is a path of the beauty way opening a space of reverence for the earth, harmonizing the energy of

body and mind with the life force that moves through us, guides us and sustains us.

The Body Temple

We are beings of light living within a temple of the physical body.

Learning to listen to the body with love, respect, and centered attention unveils the intelligence of the life

force that radiates through us. As we meet the inner space through yoga and meditation, we must find

the willingness and courage to embrace the wholeness of who we are; the immensity of the light and the

shadow as well. Having the trust to witness and inquire about what inhib its the life force from flowing

with innate wisdom, is a door to harmony and balance. The depth of the path of yoga guides the light of

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awareness into all aspects of the self, and in that simplicity of seeing and knowing ourselves, we begin

to shed, un-do, empty and clear away the stagnant corners of the temple... slowly and gently purifying

the toxins of the body, releasing stuck emotional energy and polishing the mirror of the mind. As more

space is created inside, as the awareness sharpens and the energy is liberated, the body becomes moretransparent and the light within can shine through with vitality.

Foundations of Yoga

7 principals- Intent, empty mind or undoing the mind, rooting, breathing, relaxation, connecting

(opposing directions), elongating

Intent (or Inspiration)

The ground of our practice is held by the intention. Why am i choosing to practice yoga?

What has guided me to explore this path? What is my intention for this moment?

Another interesting way of approaching the concept of intention is to reframe the typical definitionwhich

is, a purpose or attitude toward the effect of ones actions or conduct. We can fuse the idea of

inspiration with the presence of our personal intention, so instead of approaching our yoga practice (or

our life for that matter!) from a mind state of controlling our actions, we may hold our intention from a

place of inspiration...what inspires us to make the choices we do?

Empty mind or undoing the mind

The nature of the mind is a surface dance, where the personality or the ideas of self are believed to be

the truth... rationalizing, judging, controlling. In this attachment to who we think we are, one lives in the

past and future and typically is busy with the mundane details of reality. This fact is not something to

judge or try to escape from...it is a state of being that can be seen and accepted, and ultimately

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transcended. Below thoughts and emotions, there is a deeper state of consciousness which may be

revealed through witnessing the inner movement and resting into presence. In the spirit of meditation, the

ground is created for the journey of yoga. By detaching from the mind, and in that ability to step back

away from the familiar mechanism of clinging to thought, sensation or emotion, emptiness reveals itself.In that reflection of emptiness, of undoing, space is created inside to RECEIVE the moment. In that

state of receptivity there are endless possibilities for healing, aligning with purpose, and resting into the

vast and sacred temple of the body.

Connection to the earth- Rooting

As we connect to the lower body, we discover our relationship with the earth.

How do we stand? How do our legs carry us through life? What is our connection to this great mother

Earth?

The alignment of the feet and legs and grounding our energy upon the body of the earth determine the

foundation or our standing asana. It is a profound meeting with the earth -as we root into the ground the

natural response in the body is to rise up towards the sky.

Experiencing this connection is a deepening of what it means to root, to ground and to use the support

of the earth and gravity to extend, to lengthen, to rise.

And in that rising, it is not with effort, tension, or control..there is a natural extension of energy that

arises in that experience of grounding, an equal and opposing force that extends up towards the sky,like a tree...growing deep into the earth and equally rising towards the sunlight.

Grounding is a simplifying force, bringing consciousness into the form which only exists in one time and

space, here and now.

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This practice of rooting our energy affects the general quality of our life. As we consciously and

consistently grow our roots into the earth, the mind and body can rest more easily into stillness. We may

witness more steadiness in our presence and more capacity to meet the challenges of life with stability

and clarity. By drawing the energy down away from the movement of mind, we begin to fully inhabit ourbody, to rest in the full space of our being, and to become more acquainted with the subtleties of our

own particular life flow.

Some tools for rooting within yoga practice

-Rooting from the four corners of each foot with a gentle lift in the arch

-Inner leg spiral

-Drawing the strength and energy into the center line

-Muscle engagement- awakening the lines of energy in every direction

Breathing

The morning wind spreads its fresh smell,

We must get up and take that in,

that wind that lets us live.

Breathe before its gone. -Rumi

Breath is the essence of yoga. It is the bridge between the mind and body, unifying the energy into a

space of presence. Conscious breath gradually releases the toxins that have built up over the years, and

with gentleness, kindness, and receptivity, we can al low the impurities to leave the body through thesoftening purifying process of the exhalation. Approaching the process of breathing with willingness and

curiosity, the breath becomes a door into endless spaces of self discovery.

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The inhalation supports extension, elongates the spine, and widens the inner body, therefore breathing in

is a preparation for moving into an asana. The exhalation holds the quality of softening, empty-ing,

creating space inside, so shifting into an asana or deepening that space on the exhalation allows the

body to settle into the new shape with grace and ease.

Inspiration

As water purifies our skin, so the breath is capable of cleaning our whole being.

And what i learned was that breath is the key that can open thousands of doors- an infinitesimal but

incredibly powerful laser capable of removing layers of encrustation. To experience this is very much

being on the crest of an oceanic wave, a simultaneous feeling of resistance and delight.

But if fascination prevails, then opening and unraveling follows. Learning no longer comes from wanting

to reach a goal or fulfill an aim, but from a gradual unfolding, an effortless blossoming.

The attention moves within to sharpen the inner eyes and inner ears. Any subtle response is amplified,

The freedom, the intelligence of the cells can float up to the surface of consciousness and there it

takes you by the hand. As you learn to move with it and not against it, there is immense beauty.

As the body is allowed to find its alignment between earth and sky, the practice becomes a richly

rewarding voyage inwards where gifts are always offered with generosity.

Learning is not confined to daily practice- it leaps out into life. There is a constant delight in participating

and in being one with what is: a fusion with the object that dissolves any question and any doubt. -

Sandra Sabatini, Breath, the essence of yoga.

Relaxation - Gravity as our ally

Whether we rest into stillness or work into a dynamic flow of asana, the presence of gravity is a guide,

a teacher and ally.

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The guidance of the exhalation and the awareness of the pull of the earth draws tension out of the

body, simply by allowing the force of gravity to affect the density of form. It is an effortless process, a

gift and great support for the unfolding of our bodies .

When standing or sitting in an aligned position, the lower more dense parts of the spine are gently

guided downward toward the earth, freeing up the lower back, creating space in between the vertabrae

and ultimately supporting the rising force of the upper body.

With this subtle awareness of how gravity affects the spine, one can begin the experience the spine as

an alive, ever changing, dynamic part of our being that continually shifts and extends.

Relaxation within the yoga practice serves us as a point of integration, where body, mind and energy

can assimilate the work that has happened thus far and integrate the effects. As the dance of yoga is a

union of sun and moon (HA -sun, THA- moon) or yin and yang, it is a space where dynamic strength is

balanced by relaxation and effortlessness. In this middle way the opposing energies co-exist in perfect

balance, where asana practice strengthens, tones, and enlivens the physical body, the quality of

relaxation within the power allows the energy to flow with its wisdom, inspiring healing and shifting the

systems of the body back into balance.

Connecting- Working with Opposing Directions

In practically every asana there is an equal and opposing force which can be sensed on a more subtle

layer, and often will be emphasized by muscle engagement and conscious extension of energy. In the

most basic experience of Tadasana, this concept of opposing directions can be explored in a simple andyet clear practice.

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Consciously rooting the feet, or simply witnessing the natural pull of gravity extending the flow of energy

down into the earth. In that meeting the vibration of life force bounces back up into the body and is

extended equally in the opposing direction, the sky.

A practitioner can enliven the experience of the lines of energy and explore this concept by consciously

extending life force in opposing directions as well. For-instance, with the arms extended away from the

center of the body, there will be a very different experience if the hands and fingers are limp and lifeless,

opposed to awakening the arms all the way up to the finger tips and radiating life force along the lines

of energy moving through the upper body.

Elongating

Once we employ the proceeding principals to our yoga practice, elongating happens effortlessly and

joyfully. It is very different than stretching in a certain direction or forcefully moving our muscles. It is a

natural expression of the connection to the earth and within that there arises an exploration of how that

earth energy bounces back up through the body, extending the energy in every direction. Breathing,

rooting, and connecting with conscious awareness enlivens the energy pathways and gives birth to a

powerful experience- lengthening, widening, and elongating the body.

Introduction to the energy body

We are bodies of light, and the sacred practice of yoga supports us to sense, feel and see the underlying

energy body. Prana (the ever present life force) flows through and animates all living things.This vibration of life force is carried within the body through little rivers of energy called Nadis from the

sanskrit root nad meaning motion or vibration. According to the Yogic philosophy there are

approximately 72,000 nadis that flow throughout the body, but there are 3 important nadis to know

and explore.

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The Sushumna Nadi is the mother channel in which all other energy channels originate from. Some

schools of yoga state that the Sushumna is located within the spine and other schools identify the

mother channel as a force that flows through the central core line of the body. The 2 secondary Nadis,the Ida and the Pingala begin at the base of the spine and criss cross up the Sushumna, dancing

together in a fluid movement up to the nasal passage ways. The ida represents the lunar feminine aspect

and the pingala expresses the solar male aspect. The chakra centers (wheels of energy) are located atthe points where all 3 nadis meet, creating a vortex of energy or prana. There are 7 main chakra

centers and each center holds information of body, emotional and mental patterns, and higher states of

consciousness. The exploration of the energetics of the chakras serve as a blueprint for spiritual

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Muladhara- the 1st chakra

Etched in the flesh and posture of the bones are our

pains and our joys. Coded within our nerve impulsesare our needs and our habits, memories and talents.

Within our genes is our ancestry, within our cells the

chemistry of the food we eat and as our heart beats

our rhythm, our muscles mirror our daily activities. To

understand the body, we have to be the body. We have

to be its pain, its pleasure, its fear and joy. To see

the spiritual being as separate is to cut ourselves off

from our ground, our root, our home. -Anodea Judith,

Wheels of Life

The Muladhara chakra, (which means root) is located at

the root of the body, the base of the pelvic floor, the

lowest point of the torso. It is physically manifested through the feet and legs, the hips, the bones of the

body, large intestine, and the flesh of the body. The element is earth and the qual ities associated with

this center are grounded-ness, stability, security, survival, family, tribe, and birth.

The language of the first chakra expresses itself as form. By investigating our bodies through

awareness of sensation and movement we discover deeper layers of ourselves. Developing sensitivity to

the inner sensation and witnessing what arises inside, there is the opportunity to move stagnant energy,receive spontaneous insight, and melt into the precious moment. Through aligning awareness with the

form of the body we embark on a spiritual journey which can eventually lead us to transcend the

form....but the first step is to meet the density of matter, and all that is held in the temple of the body.

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The Bhandas

Through asana and pranayama practice the prana that flows through the body increases and stagnantsluggish energy or apana (toxic buildup) begins to move out of the system. The science of yoga

provides practices to support the release of stagnation and awaken the balanced flow of prana. The

Bhandas are internal locks that can be applied during pranayama or asana practice to direct or intensify

the flow of energy.

There are 3 main Bhandas to know and practice. Mula Bhanda (root lock), Uddiyana Bhanda (stomach

lock), and Jalandhara Bhanda (chin lock). The second and third bhandas will be explored in more detail

later in this text.

The first Bhanda is associated with the root of the body and is deeply connected to the energies of the

earth and the expression of the first chakra. One practices Mula Bhanda by engaging the muscles of

the perineum, the anal sphincter muscles and the pubococcygeous (PC) muscles. When Mula Bhanda is

applied there is a natural engagement of the lower abdominals and an upward flow of energy. With this

practice there may be the sense of drawing the earth vibration up and in towards the center. Mula

bhanda strengthens the abdominal muscles, increases heat and concentration, tones the sexual organs,

and can protect the lower back when used within postures or movements.

Different schools speak of certain times during asana and pranayama practice in which Mula Bhanda

should be applied, and yet it seems that practice, investigation, individual needs and intuition will serve asthe best guideline for the most beneficial use of this powerful practice.

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As we create space and time for our own personal practice, we meet our bodies with curiosity, open-

ness, and presence. With the intention to meet ourselves as we are, one will be guided to employ tools

that support the unique situation of that particular moment in time.

Asana- Standing poses

Tadasana or Samasthiti- mountain pose

Adho Mukha Svanasana- downward facing dog

Uttanasana- standing forward bend

Ardha Uttanasana- half forward bend

Ardha Parshva Uttanasana- asymmetrical forward bend

Ardha Padma Uttanasana- half bound lotus

Parshva Konasana- side angle pose

Parsvottanasana- forward bend over one leg

Vrkshasana- tree pose

Ardha Chandrasana- half moon

Utkatasana- chair pose

Natarajasana- king dancer

Trikonasana- triangle pose

Utthita Trikonasana- extended triangle pose

Utthita Eka Padangusthasana- standing position with leg stretched forward

Virabhadrasana- warrior pose

Garudasana- eagle posePrasarita Padottanasana- expanded forward bend

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We think of intelligence and perception as taking place exclusively in our brains, but yoga teaches us

that awareness and intelligence must permeate the body. Each part of the body literally has to be

engulfed by the intelligence. We must create marriage between the awareness of the body and that ofthe mind. -BKS Iyengar, Light on Life

The Pelvis

The alignment of the pelvis affects the entire shape of the body, so it is a very important place to explore

and know from the inside. If we envision the shape of the pelvis, with its somewhat circular bowl like

form and the spine rising up from that bowl, it will be seen that tilting the bowl of the pelvis forward, or

backward would disturb the alignment of the spine. So an important piece of our practice is to be

conscious of the space of our pelvis, when seated or standing. Ideal ly, the tailbone should be dropped

and the bowl of the pelvis placed in a neutral position, without tension, so the spine can rise freely.

Within this space of the body, the sexual organs, and the soft pool of the lower belly, there may be an

energetic accumulation of past emotional trauma. From the laws of nature we know that matter is

affected by gravity, pulling it down toward the earth. In our bodies, toxic physical and emotional buildup

may as well naturally settle into the lower basement of the body. As we begin to explore the corners of

our body with asana and pranayama practice, the stagnant places that have held and collected old

energies will be washed by the light of awareness and flowing life force, triggering a process of healing.

It is common that the first deep exploration of yoga will trigger emotion- pain, anger, fear, sadness, andalso joy and expansion. The fullness of the inner space may be revealed and it may be seen that there

is a lot of baggage stored inside the pockets of our cells. There is no separation between the mind and

body, so when a challenging emotional experience arises in life, the perception of that experience is not

only met through the mind but it is lived through and remembered with the totality of the whole body.

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When challenging emotional energies arise, one must simply meet the energy that is experienced with

breath and presence, allowing the emotion to surface, witnessing the transformation of that stagnant

space, and breathing new fresh life force into the body. Slowly, with patience and trust, more space iscreated inside, old energies are released, the container of the body widens and a person may have more

capacity to meet and receive the present moment.

Svadhisthana- 2nd chakra

The second chakra is located in the soft pool of the lower belly, below the belly button and above the

pubic bone. The sanskrit root svad means to sweeten, and another definition that resonates with this

energy of Svadhisthana is abiding in ones own place. It is referred to in some ancient texts as the

seat of the soul and in Asian energetic practices it is called the Hara, the endless source of energy.

From the stillness of the earth represented by the 1st chakra, we move into the dynamic meeting of

polarity, where change is manifested, created by the constant interaction of the forces of duality. Here

in the second chakra the dance of Yin and Yang create movement and evolution. The element

associated with this chakra is water which by nature is a receptive force, always taking the shape it

encounters. So this space is about receptivity, emotion, intimacy, creativity, desire, nurturance.

Although this center is expressed by both the male and female energies that meet in the dance of duality,

it is predominantly feminine, opposed to the more steady stable male energy of the first chakra.

As a manifestation of water, this chakra corresponds to bodily functions that utilize the fluid in the body,circulation, reproduction, sexuality, and urinary elimination.

When exploring the energy of the 2nd chakra one meets the deep seat of emotion held in the pockets of

the lower body. As the nature of this chakra is change and movement, conscious breath and the

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exploration of yoga asana serve as profound tools for moving the stagnant emotional energy and

embracing the new moment.

Healing the Womb and breaking energy chords

As we move into the delicate and yet powerful waters of Svadhisthana, we may encounter emotional

wounding around sexuality, birth, co-dependency, dysfunctional menstruation, and challenges with

intimacy with ourselves and others. Getting in contact with the feeling in this corner of the body reveals

aspects of ourselves which may be challenging to face and embrace. As a woman, we may hold the

collective conditioning or shame around this center and develop a strong disconnect with the nature of

this part of the body, resulting in numbness or aversion. For both men and women we are connected topast lovers and people we have been close to, through energetic chords that radiate from this part of our

body. Clearing out old energetic patterns from relationships of the past is an important step at freeing

the sexual creative energy that radiates from Svadisthana.

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Discovering intuitive expression

This part of the body is also a space of deep intuition. It is the seat in the body where the gut feeling is

experienced. It is a space in the body that reacts immediately to the surrounding energies. When webegin to explore the 2nd chakra space it is a beautiful moment to open the intuitive flow as a teacher.

Teaching is a creative expression and every class can be a fresh and new experience of the moment.

Every teacher is unique and the personal expression of the yoga practice and the space that is held has

endless possibilities. I have found that the most deep teachings ive received over the years have arisen

from teachers that have rested into their authentic expression. If they are fully able to embody their own

energy and express themselves from their true voice, the teaching of yoga serves as a vehicle for a

much deeper sharing. Yoga is a profound spiritual path, which holds many rich tools for growth and

expansion, and yet the form of yoga can at one point serve as a platform for sharing higher spiritual

insights. As practitioners that walk the talk a gifted teacher speaks from their own experience and

evolution, connecting to the intuition of the moment and speaking from a space of authenticity.

Functional Mobility - The Flow of Movement

The experience of having freedom in the body is awakened as we harness the life force around us and

inside of us.

How do we harness the vital energy?

How do we move stuck energy?How do we circulate this powerful force through our body?

Prana is the energy one senses in nature, the vibration of life, the earth itself is breathing and moving

everything is alive with prana.

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When we appreciate the ocean, the sun, the light beauty of animals, birds, mountains, clouds we are

sensing prana and feel the intuitive essence of its expression.

As we tune into this vital flow within our own body through yoga practice, we intuitively understand how

to move the energy and information in a natural, relaxed and flowing manner. Finding ways to move the

joints awakens blood circulation and allows fluidity.

Pain, is usually a warning sign, a block in the system. Often these blocks are related to emotional

energy

that will manifest as pain or injury in a specific site in the physical body. This tension, if ignoredcan lead to injury later.

The body's ability to function as a clean and efficient channel is limited by stiffness, lack of strength,

and lack of mobility. Stagnant energy needs to be expressed, as human beings on a quantum level are

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simply moving energy and energy moves in waves, waves move in patterns, patterns move in rhythms

human beings are just that energy, waves, patterns and rhythms. -Gabrielle Roth

Finding the inner pulse and how it is represented through movement and certain life situations can giveclues about how to redirect that current of energy. As we learn how to move with more flow, grace,

rhythm and sensitivity the expression of the inner pulse and the personal alignment with that frequency

opens the portal to healing, freeing stagnant areas within the body system, and inspires a balanced state

of being.

The joints are where the lines of energy are most likely to become stuck. The discipline of the practice

of yoga is that of undoing the obstructions and limitations within the body and mind that inhibits the free

flow of creative life force.

True skill within the practice of yoga involves creating the intensity of life force flow that reveals

harmonious alignment of energetic currents within the body. Being able to do this with each line of

energy is a matter of inner listening and skillfull tuning. If you were tuning a violin, for example, you

would tune the key just the right amount not too much, not too little in order to adjust the string

tension to create the perfect sound. How much you'll tune the instrument cannot be known in advance.

It all depends on the sound. This is exactly what you do with the musculature, the nadis, the current, the

breath, and the al ignment of the pose. You can then consciously open specific muscular and energetic

blockages with just the right amount of pressure.

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Activating life force energy

Energetic awareness principles when moving energy within the body include

1. Relax the waist the waist is the commander of energy, it should be loose.

2. Differentiate substantial with insubstantial the weight of the body should be rested on one side.

3. Relax the mind and body completely sigh allow the movements to be light, nimble and

spontaneous.

4. Upper and lower mutually flow the roots are in the feet, the energy is issues with the legs,

controlled by the waist and distributed from there to hands or other areas of the body.

5. It is mutually joined and unbroken prana should be slowly trained to be continuous, circular and

unending.

6. Seek stillness in movement concentrating on internal power without disrupting calmness.

7. Suspend from crown- energy rising, directed through the crown of the head.

Disease is inertia. Healing is movement. If you put the body in motion, you will change. You are meant

to move:

While these principles are important to understand conceptually, as the mind continues to relax and

surrender the wisdom of the body reveals the inherent knowing of these concepts on a deeper level.

When using practices that cultivate energy within the form of yoga it is important to understand some

key points:

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Circle energy

All movements when cultivating energy are circular and joints are always relaxed, never locked. Circles

possess immense power. The center turns in a spiral fashion. The tighter the spiral the more force iscontained. This spiral energy assists the mover to "connect" and circulate incoming and outgoing prana.

As a result of this circular nature of energy we can take advantage of the healing force within our yoga

practice. Especially as we explore functional opening and energy cultivating practices. Prana, and its

flow through the body (although being connected to our physical energy), is a non-physical force which is

deeply influenced by our thoughts and feelings. For this reason, it is important to create a conscious

mental and emotional attitude towards healing. Instead of just moving the body we can bring our

awareness into the movement and focus our mind and feelings into the present moment.

Free your energy, Free your mind

Through the exploration of free form movement, breath and awareness a process of unlocking the

stagnant corners of the body and mind begins to unfold. As we let go of the mind and move the body,

this process of expanding the inner body starts to synchronize with the harmonious patterns and

vibrations of sound found within space. These rhythms, patterns and states of trance can invoke

widened presence, deep healing and flood the body with life force.

As we free the body by opening joints, muscular circuits, and chains of movement the mind also begins

to unravel. If we can move into the space of receptivity, awareness and surrender within the space ofmovement, a deep bodily intelligence is awakened.

As we tune into the body as a subtle energetic system of systems we begin to allow the intuitive

movement to reveal deep levels of healing on a cellular, fluid and muscular skeletal level.

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Asana- Forward bending and twisting

Janu Shirshasana -sitting head to knee pose

Matsyendrasana- spinal twistNavasana- boat pose

Paschimottanasa- seated forward bend

Prasarita Padottanasana- wide legged forward bend

Baddha Konasana- goddess pose

Supta Baddha Konasana- reclined goddess pose

Hanumanasana- splits pose

Upavista Konasana- wide angled seated forward bend

Baradvajasana- Bharadvajas twist

Eka Pada Rajakapotanasana- pigeon pose

Urdhva Mukha Paschimottanasana- upward facing forward bend

Gomukhasana- cow faced pose

Parivritta Janu Shirsasana- revolved sitting head to knee pose

Parivritta Parsvakonasana- revolved side angle pose

Parivritta Trikonasana- revolved triangle pose

Parivritta Hasta Padangusthana- revolved hand to foot pose

Parivritta Ardha Chandrasana- revolved half moon pose

Jathara Parivritti- reclined twist

Revisit standing forward bends and twists

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You have to become your own teacher and your own disciple - Krishnamurti

Core Strength

As we explore the practice of yoga more deeply and acquire more strength, it is discovered that most

movements arise from the core of the body, from the center. The subtleties of the asanas reveal

themselves through newfound sensations, deepening awareness and more connection to the body as a

whole unit. And in those discoveries one can sense the central core line of the body from a deeper

space. Yes it is about strength of the muscles associated with the central area, but it is also a subtle

energetic experience- building the power of the innermost core that runs through the whole shape of the

body from the inner feet, inner legs, through the center and up until the the crown of the head. The

practice of the Bhandas can support this discovery, as we learn to direct and enhance the current of

life force throughout the inner body. Also within the form of asana, there is a practice of gathering the

energy, allowing the strength of the pose to move in towards the midline, centering the power around

the core of the body.

Manipura- 3rd chakra

The third chakra, Manipura (lustrous gem) is located in the solar plexus, connected to the element of

fire. As fire transforms matter into light and heat, the Manipura chakra manifests the 1st and 2nd

chakra energies of earth and water into power, action, will, and vitality. It is the place of self confidence

and manifestation, taking the richness of the inner world and reflecting it out into life with power andbrill iance. This place deeply affects the health and vitality of the lower centers. If the fire is dim, the

balance of the water and earth energies become disturbed and the water chakra may become swampy

and damp resulting in physical illness or emotional challenges. This overabundance of water will affect

the foundation of the earth disrupting the security and stability of solid ground. So keeping the digestive

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fire strong and alive is of great importance for physical health and living joyfully. It is the center that

rules over the metabolic system through alchemy, transforming the nourishment that we take into the

body into energy and physical power. This center can be described as the inner sun, the power of life,

connection, warmth, radiance. Redefining the concept of power allows one to connect with the essenceof this chakra. Instead of viewing power as an isolated experience, one that conquers or alienates

others - a balanced sense of power allows us to rest into the confidence of following our truth, directing

energy in a conscious way, and learning to express oneself with clarity. A balanced power center

allows one to embrace vulnerability, and depth of emotion. From that authentic meeting with the self

while honoring the truth of the moment, the brilliance of trust and surrender are revealed, enl ivening the

inner shine and cultivating a deeper sense of self respect and acceptance.

The Manipura chakra is the center of will. Will is the combination of conscious choice and action- themeans through which reality is created. Here we might explore how we co-create the circumstances of

our lives, and choose to rise above victim-hood, seeing the world as an exciting series of challenges and

choices that continually invite us to grow and expand. When we are in harmony with what Alester

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Crowley calls our true will our actions and choices move beyond the ego-self and attune with a higher

purpose that the logical mind may not be able to comprehend.

Agni- the Fire of Life

According to yoga philosophy, within the center of the body, there resides the Agni, the internal fire.

This flame inside is constantly moving and dancing and changing directions as fire does, and it is

greatly influenced by the flow of prana guided by conscious breathing. On the inhalation, the breath

stokes the flame and guides it down toward the lower body where rubbish may be gathering, and the

exhalation then guides the flame in the opposite direction bringing with it just burned waste matter, and

allowing it to be released from the body.

Certain asana, pranayama techniques, and bhanda exploration can increase the power of the Agni as

well as support the process of purification, guiding the internal fire into the corners of the body that may

be holding impurities.

Yoga Alchemy- article taken from The Yoga Journal Blog

Yoga is a tradition that has always embraced the idea of working with prana (life force energy) to move

toward more power and ease.Whether the practitioner wanted to empower, heal, vitalize or calm herself,

yoga offered specific methodologies for moving her in the direction of her needs.

The navel was always a central focal point for working with energy, due to its transformational and

balancing capacities. Tantra understands that bringing more focused, loving attention to this area canignite the positive qualities associated with a belly that is alive.

In fact, the yogis spent considerable time and effort in strengthening this flame, using a variety of

different techniques. Chances are that if if you have taken a yoga class, you yourself have worked to

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stoke the fire of the core. Every time you consciously breathe out and feel the navel draw back on the

spine, you stoke the navel flame. When you draw the navel lock upward for Uddiyana Bandha, this flame

is sparked. When you do a strong breath practice such as Kapalabhakti or Bhastrika, the light of the

belly is brightened. It can also be subtle, such as the simple awareness of the way your belly drops downon your spine effortlessly as you melt into a deep restorative backbend or in Savasana.

Why so much focus on the belly? Well, when you have strong prana in your core, you can burn through

anything life throws your way. When your prana flows intelligently at this navel center, you get better at

digesting things, whether it be the salad you ate for lunch, the incredibly long report you need to read for

work, or the less-than-desirable aspects of your personality that lead you away from freedom and joy.

Tantriks likened this part of our energetic anatomy to a fire because an alive belly warms us. It makes us

feel safe and at home in our body. The belly, when full of presence, strengthens our sense of individual

purpose in the world. A belly that is awakened says, I am safe. I am here. I have a mission. A belly that

is asleep says, Whats my unique purpose? Am I important? Am I balanced?

The navel is also the seat of digestion and assimilation. If the navel (and sacrum in general) is weak, we

may experience instability in our low back, sluggish digestion, or instability in our mind and emotions. I

have foundForrest Yoga and ParaYoga to be two styles that pay particular homage to the belly fire, both

on a physical and psychic level. Try taking one of these classes for a core-building and purifying

experience.

You can also just practicebringing more loving focus to this area during your yoga practice, and during

your daily life. With more kind presence at this area, you can begin to unearth your hidden capacities to

be stable and solid in the face of a turbulent life.

By Katie Silcox - a certified teacher of Rod Strykers Para Yoga and a certified Ayurvedic WellnessEducator and Therapist.

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Uddiyana Bhanda

The second internal lock, Uddiyana Bhanda (upward stomach lock) is performed by activating and lifting

the abdominal muscles at the completion of the exhalation, when the body is empty. It is important torelax the belly after holding Uddiyana for a moment before receiving the next inward breath. This bhanda

can be employed appropriately throughout the yoga practice to build energy, increase digestive fire, tone

the abdominal muscles, and purify the organs. Augmented with Mula bhanda, Uddiyana is far more

powerful and complete. The root lock of Mula Bhanda allows one to hold the energy inside, clearly

directing the life force up to the center, strengthening the musculature and the energy body.

Holding your own personal space

This center teaches us to respect our personal needs and to claim our own space. Setting appropriate

boundaries is an important part of being a teacher. The tone in which we speak, and the level of

presence that we hold serve as healthy protections for our own energy field. As well, we can clear and

protect our energetic space by working with various forms of visualization techniques and meditation

practices.

The importance of private practice and daily self inquiry

As a yoga teacher, we hold the space for others to meet their inner realms, to pray, to rest, to

surrender. With that honor, there is a beautiful responsibility to embrace.

Every day the complexity of life swirls and curls around us, and the challenges of being human presentthemselves in endless ways. The daily meeting with ourselves through meditation and yoga is a gift and

heal ing for our lives. It allows us to drop inside, integrate the movement and teachings of life, and

connect back to the source. The time of resting into oneself is often a time of great inspiration where

new insights may arise and the energy of life can settle into a space of peace and acceptance. From

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that ground of presence and clarity there is the space to share the spiritual work of yoga with others.

When we are full of our own stories and dont take the time to clear out the inner world and rest into

emptiness, our teaching will be shallow and forced. To be an inspired teacher we must commit to our

practice and continually shed layer after layer....becoming more empty, able and willing to receiveguidance and inspiration from a higher source.

Nutrition and Healthy lifestyle- walk the talk of the yogi way

As we deepen the path of yoga, one experiences the body as a temple. This understanding must be

realized through the inner experience, and once it is acknowledged and received a certain reverence for

the body comes alive. As mentioned before, the path of yoga is a practice and lifestyle that clears away

the dust purifying the body and mind so that the inner light can shine with brilliance. Through all the

practices of yoga, pranayama and honoring the body, we begin to embrace a more healthy lifestyle,

supporting our path of self discovery and keeping the instrument of the body fine tuned.

In its essence, Yoga is as well, an art of living. Nourishing the body and the spirit and living the essence

of this path is what determines the level of magnetism one carries as a teacher.

Food as medicine

We live in extremely different times compared to the ancient yogis that cultivated a philosophy on how

and what to eat. We live in times where the majority of people who walk this earth have essentially

forgotten how to eat and move. Not only have our top soils been depleted, our water supplies have beentampered with, food has been mono-cultured and the dilation of nutrient dense food is the result. The

ancient ancestors lived off the land on wild healthy animals and wild crafted plants and herbal

medicines. These wild hunter gatherers and yogis lived in health and harmony with nature for thousands

of years.

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We were all hunter gatherers dependent upon wild plants and animals, and these selective pressures

shaped our present-day nutritional requirements.

99.99% of our genes were developed before the development of agriculture. -Dr Boyd Eaten Medical

Anthropologist.

When we compare the ancients to the modern day society, these components greatly affect the system

of health:

Consumption of alcohol and drugs (both pharmaceutical and recreational)

High carbohydrate intake (especially gluten and refined sugars)

Chronic dehydration (poor source of water and lack of education about the quantity that is necessay)

Lack of healthy sun exposure (vitamin D)

Almost a complete lack of barefoot connection to the earth healing energy (grounding)

Then we can begin to see how the human being has come so far out of balance and out of tune with the

harmonious reflection of the natural world.

These imbalances have caused symptoms such as:

Joint injury due to poor feet stability, strength and connection

Significantly weakened eyes

Poor teeth holes of decay and often toxic material implanted within

A body that is weak, stiff and lacking life force

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Weak bones

When we start to take full responsibility for ourselves only then can we open to complete radiant health.

The first step is to learn how your body works, what is healthy to put in your body, how to moveintelligently.

Some fundamentals to keep in mind:

Food is more than just fuel

Your body is more that just a machine that burns glucose and converts it into energy. Your body is an

integrated part of an information and energy system. Your body is a highly intelligent network of

harmonious systems and a highly receptive information antenna. It is not a machine! If you treat your

body like a car it will break down very rapidly.

Food is information

You are what you eat to the extreme. Real food is a download of vitamins, minerals, enzymes,

antioxidants and phytonutrients that your body reads and understands. Within the food that you

consume there is a complex arrangement of spinning, vibrating and electrically charged molecules that

work in synergy to communicate with your system. The food that you eat is a language that your body

decodes.

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Eat a wide spectrum of colors and fresh organically grown food

Food is medicine, as we begin to digest this understanding we open to strong healthy bodies, clear

minds and higher states of consciousness. As we grow in awareness we begin to look for vitamins,minerals, antioxidants and phyto-nutrients from our food supplies, eating a diversity of plants and

vegetables. The most important message here is to eat from the earth, a variety of fresh whole foods of

the rainbow.

Instead of calling the powerful nutrient activity of whole pigment antioxidants, lets first simplify a few

things...

Lyopene- Red foods

Carotene - Orange foods

Xanthocyannine - Yellow Foods

Lutien- Green Foods

Anothocyannis- Blue, indigo and violet foods

Man is helpless when he lacks knowledge, helplessness due to ignorance is the fertiliser of cartels, of

dictatorship of turning ones bodies over to the experts."

-Don Tolman

Greens: Kale, spinach, parsley, silver beat, arugala, avocado, spirulina, chlorella, aloe vera, limes, kiwi,

broccoli, honey dew, celery, green pepper, asparagus, green beans, snow peas, barley grass, alfalfa,mung beans, wheat grass

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Reds: Goji berries, red peppers, strawberries, cayenne, beet root, raspberries

Oranges: Camu Camu, Gubinge, orange, pumpkin, carrots, sweet potato, mandarins, kumquats, mango

Yellows: grapefruit, squash, star fruit, turmeric, bee pollen, pineapple, lemon

Pinks: Pomegranate, figs, watermelon, guava

Black: black sesame, black berries

Brown: flax seed, reishi mushrooms, shitake mushroom, chaga mushroom

Blues: Blueberries, Grapes, blue-green algae (AFA), bilberries, plums

Purples: Aa berries, Purple Corn, Maqu i berries, purple carrots

Whites: chia seeds, ginger, macadamia nuts, noni, macuna, maca, lucuma, a lmonds, cauliflower,

coconuts and coconut oil, daikon radish, onions, garlic

These plants have their own medicine and healing vibration embedded within, which are then

communicated to different regions of the body, mind and consciousness. These plants are

concentrating the nutrients derived from the soil, sun, water and air to create their own unique

nutritional quality.

These plants are filled with prana and they transport this powerful, intelligent andhealing energy to a particular place in the body.

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Food as an information distributor

The complex arrangements of phytonutrients in organic whole foods are information distributors within

our bodies. The information from these foods are downloading healing energy, passing on the qualitiesof harmony, strength, intelligence and love. In yoga, this understanding about what we put into our body

and how we assimilate those nutrients is of vital importance as we begin to heal and purify every aspect

of our being.

Food is medicine

The healing compounds found in a multitude of colorful foods are constantly interacting with our genes,

thereby modifying physiologic and pathologic processes Also acknowledged as epigenomics. Simply the

poor quality food choices that have been occurring have down-regulated our DNA and it will take

generations of healthy eating to restore this on a cellular level.

On the other side, toxic foods and nutrient poor foods are polluting our bodies and embedding beliefs

and imprints in our mind. However on a deeper level this poor nutrition is shutting down our spiritual

sight.

As yogis we have a vested interested in creating the best opportunity to awaken the higher glands and

nerves that open the receptive qualities of our inner sight. So through the commitment to a diverse

range of colorful whole foods we open the potential for a longer, more radiant life allowing us to become

the holders of higher wisdom.

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Upper body

Anahata- 4th chakra

When all the knots of the heart are unloosened, then even here

in this human birth, the mortal becomes immortal. This is the

whole teaching of the scriptures. Katha Upanishad 3

The heart chakra is the center of the chakra system, unifying

the 2 forces of spirt and matter which meet in equal measure

at the heart. The Anahata chakra (meaning sound that is made

without any 2 things striking or unstuck, unhurt, fresh and

clean,) resonates with the air element, and the breath of life.

Air represents freedom, lightness, softness and disperses itself

evenly in any space it occupies. It holds the quality of space,

emptiness, with less constriction to form. In many languages,

breath has the same meaning as spirit, and in the heart the

sense of a higher self, or spirit opens. Opening the heart

requires a certain release of ego, letting go of attachments and ideas and resting into an expanded state

of awareness with the intention for harmony. This is the center of balance, and living in balance is

grace. Here the grounding of a downward earth force meets the liberation of the rising sky force,radiating harmony with self. To live truly from the heart one makes a choice to manifest the divine

wisdom of spirit, gratitude, and right intention into the form of life. It is this center that brings the

essence of spirit into the earthly realms. Listening to the longing of the heart while understanding the

wisdom of the lower chakra centers as well, guides us to practice unconditional love with ourselves first

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as we learn how to trust, receive and accept reality. The essence of yoga is a path of heart, and

through the practices and disciplines the divine light is revealed and one rests in a state of being in

harmony with the moment.

Physically the heart manifests the energy through the lungs, chest ,upper back, arms, wrists and hands.

The heart energy is balanced as we learn to give and receive equally, listening to our needs and yet

generous with our sharing. The Anahata chakra integrates the expressions of mind, spirit and body, as

everything we experience passes through the heart.

Pranayama

The inhalation is a moment of unification, breathing in life. The exhalation is a surrendering moment, an

invitation to let go of that which no longer serves us...the wholeness of death. In every moment, the

breath, the essence of life flows through us and we have the opportunity to recognize the potency of that

connection. Most of us have experienced that moment when the breath slows down, deepens and

becomes conscious. In that moment the awareness is drawn within and one feels and senses the inner

space. The breath flow immediately influences the quality and frequency of thoughts. Yoga study reveals

that the regulation of the breath with consciousness reflects and affects the mental, emotional and

energetic bodies.

As previously mentioned, prana literally means that which is infinitely everywhere and ayama means to

stretch or extend. The root yama can also be interpreted as to restrain or control prana, but i prefer

the translation which embraces the quality of extending the breath rather than entering a state of control.Actually the discipline and consistency with which we practice yoga and pranayama can be without the

notion of control. Control implies tension, effort, strain and an expected outcome. An effortless and yet

deeply conscious practice is without tension and the energy that is experienced can be one of flow and

lightness, open to the mystery of the moment, and yet grounded, and disciplined with intention.

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Pranayama practice draws the awareness into the wisdom of the breath, preparing the mind for the

stillness of meditation. Conscious breathing is a deep and profound ever-changing path revealing new

layers of energy, healing, and clarity. On this path of yoga the breath is one of the most potentteachers.

Practices-

Ujjai breath

Kumbhaka

Anuloma Viloma

Khapalabhati

Bhastrika

Nadi Shodana

Sitali

We reorder our lives when we choose spirit over the illusions of the physical circumstances. With each

choice we make, we either become more involved in the illusory physical world, or we invest energy into

the power of spirit. Caroline Myss, Anatomy of the Spirit

Breathwork a sacred meeting with self

Breathwork is like a Kriya, purifying the emotional, energetic and physiological system, while nourishingthe spirit .

On a physiological level we flood the body with oxygenated blood, purifying stagnant areas within the

body. The majority of the populations breath is extremely shallow, on average we are taking in 750ml

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of our Tidal Volume (amount of oxygen on each inhale) of our 7-8 Litre capacity. As this circular

breathing sets in we have the capacity to drastically increase the level of oxygenated blood around the

body.

On a quantum mechanical level we are just vibrating matter, as this process is initiated, there is a

profound increase in our vibrational frequency. This oxygenated reverberation infiltrates those low

vibration energies (fear, judgement, anger etc) and brings those energies to our awareness.

The altered states that can arise from breathwork practice, help widen the inner space allowing us to

observe ourselves more clearly from higher states of consciousness. In these states we can connect to

authentic expression of prayer that vibrate with profound alignment.

Just being in the field of authentic prayer ripples out crystalline healing energy, like drops of water in a

still pond... Washing away stagnant energy that manifests as heavy mind and contraction in the body.

To work with this deep form of breathwork in a circle raises the vibration of healing, allows us to receive

a sacred wash of grace and enhances the possibility to see with illuminated clarity.

Conscious breath becomes a refuge and a vehicle for living from a place of power, integration and

wisdom.

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Jack Kornfield.

This practice gives space inside to observe the challenging or even dark corners of our inner landscape

and honor them with compassion. Attention to breath brings kind attention, loving awareness and

reality of the present moment. JKIt gives a moment to be in truth with ourselves to unveil, and in turn free our life force energy.

This work is about aligning with truth and taking responsibility for the conditioning and negative thought

patterns that limit life expression. In this powerful time we have the opportunity to consciously participate

in the vibrant unfolding of our life path. This breath journey peels away the surface layers and allows us

to feel into the depth of our power, the longing of our heart and guides us to align with divine Will.

It is an opportunity to reorient our beliefs about what it means to be courageous - breathing into our

darkness, feeling into our depth and having the courage to embrace the fullness of the light that we are.

The true power is in the deep relaxation into the authentic self, removing the veils and bowing our head

in humility to a greater power, in emptiness and trust.

When you take a full conscious breath you light up all 3 areas of the brainyou can experience the

present moment without defensiveness. Breath is our greatest nutrient and our greatest medicine.

Jessica Dibbs

Breath is an essential part of transformative practice that leads to health. Conscious Breath improves

heart rate variability which aids in reducing stress and trauma. Bringing awareness to the breath brings

amazing transformative possibility. With awareness you can intentionally modulate it or let it be. You playwith the boundaries of being active or letting go. It trains the mind to let something be or take an active

role.

-Dan Siegel

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Nature- the influence of the natural world

Connecting with the natural world mirrors our essence. In most ancient or traditional philosophies, it isacknowledged that we carry all of the elements of nature within our own bodies, manifested in the

constitution of the physical body, mental characteristics and temperament. Through observation and self

inquiry, different schools of thought were able to understand the complexity of the physical, emotional,

and mental bodies through the reflection of nature, creating a blue print for evolution, a tool for

ascension. The chakra system is one example of how the natural world reflects through the body,

creating a base for personal insight and healing.

As practitioners of a spiritual discipline and an art of living, nature can provide profound insight into

knowing ourselves more deeply. Know thyself is one of the most important teachings of all great

masters. Shift the awareness inside and dont leave a stone unturned.

Sitting within the arms of nature, listening to the moment with the whole body, held by the stillness and

silence, something is transmitted that cannot be spoken. This mirror of reality, and all that the natural

world expresses points us in the direction of truth.

Ayurveda

In simple terms, Ayurveda guides us to open our minds and bodies and to reconnect with the external

Nature around us as well as our own True Nature.

As a return to the wisdom of plant medicines and awakening consciousness through the body,

Ayurveda weaves the thread between yoga practice and radiant health. Whenever we use medicines and

herbs in our lives, or when we feel imbalanced and in need of help, it is important to recognize that

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illness is completely natural and part of life. We dont have to fight this experience in order to heal and

we dont need to struggle with ill health. In fact it is the opposite, we have been taught that illness is bad

and is actually an enemy. However, we can adopt a new way of seeing illness, and rearrange this

conditioning to see and accept all experiences as important. Our imbalances and illness come asbeautiful teachers and guides, even though these teachings can be difficult to see from the small mind

perspective. If we can, let us take the view of the eagle and open to the wisdom of time to unfold the

deeper understandings.

Illness can be a very humbling experience, making us feel weak and vulnerable. This may seem negative,

but this experience can open us to become more receptive to the change that is needed. In this teaching

we learn to accept the laws of life, even though we may not fully understand the reason why certain

things happen.

Ayurveda means the science of life. One important aspect of this philosophy is seen through its

approach to the healing process. Instead of just treating the symptoms of the illness, Ayurveda treats

the persons and his or her constitution as well. This includes looking at the person not just as a body

with symptoms like the perception in western science, but as a personality reflected in a body with all

sorts of experiences and conditionings. Ayurvedic medicine speaks about the body and the personality

combined as being the human constitution.

Wide hearing, wide heart

Opening the hearing to the many layers of sounds and textures of the moment is a profound door.When diving into a moment of meditation and receiving the depth of sound as wide as you can hear,

emptiness is revealed...becoming an empty container that holds the totality of the moment.

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Asana

Backbends

Urdhva Mukha Svanasana- upward facing dog

Salabhasana- locust pose

Dhanurasana- bow pose

Urdhva Dhanurasana- upward facing bow pose

Ustrasana- camel pose

Bhujangasana- cobra pose

Supta Virasana- reclining hero pose

Bhekasana- frog pose

Eka Pada Rajakapotanasana- pigeon pose

Purvottanasana- inclined plan pose

Arm Balances

Bakasana- crow pose

Vashisthasana- sage pose

Tittibhasana- firefly pose

Bhujapidasana- shoulder pressing pose

Astavakrasana- eight-angle poseParsva Bakasana- twisting crane pose

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Vishuddha- 5th chakra

The throat chakra serves as the bridge between

the more ethereal energies of the upper centers

with the density of the lower body, and it is the

bridge between the heart and the mind. Vishuddha

means purified which brings clarity to the

essence of this chakra. It helps us understand

that purification of energy in the upper and lower

body may happen through expression and sound

passing through the throat chakra. This center

relates to the sense of space, of emptiness, where

energy passes through and vibrates within. On a

deeper level, it resonates with the powerful journey

of learning and embracing the power of choice

and surrendering personal will to the will of the

divine. It is the center that resonates with communication, expression of thoughts and feelings, honesty

with ourselves and others and speaking the truth. In this center we meet the quality of faith in a higher

source, al lowing the trust in divine guidance to expand and inform our choices. Through the exploration

of this center and the choices we make it becomes apparent how our thoughts, attitudes, beliefs, and

actions deeply affect the flow of life and spiritual karma. We create our own reality by every choice thatis made, and faith and the power of choice is the power of creation itself. As we meet the patterns

within our life, and bring awareness to the teachings that arise again and again through different

situations and mirrored through different people, it is an opportunity to look deeply into the repetitive

choices that are being made, and through that awareness one has the power to choose another

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path...the path of surrender and trust...breaking free from certain karmic cycles that keep us bound to the

same stories. Once this center is free and flowing, expressing the energy of the heart and the

conscious mind, it becomes a liberating force where we learn to speak, sing, and express the deepest

truth of our being, and essentially create our reality. One potent question that arises when working withthe energy of this chakra is what is gods will for me? How can I choose to align with divine will?

The Vishuddha chakra is connected to the physical body in the throat, thyroid gland, trachea, esophagus,

parathyroid, hypothalamus, the vertebrae of the neck, mouth, jaw,

and teeth.

Jalandhara Bhandha- Chin lock

This bhanda is the third internal lock which is applied by gently lowering the chin down towards the

throat as the sternum and front part of the rib cage rise. It is a very subtle and yet powerful lock and it

is important to remain relaxed across the eyes, the jaw and temples, allow the chin to remain in the

central point and soften the shoulders. This bhanda helps to ensure that the heat of the digestive fire

and the energy that is accumulated through certain pranayama and asana practice is not dissipated. As

the solar plexus is the place of the agni, the fire of life, it is said that the lunar plexus is in the center of

the brain which holds the cool energy of the elixer of life or nectar of immortality called amrit.

Jalandhara bhanda keeps these opposing energies contained and flowing in a balanced manner.

Working with this lock on a regular basis in pranayama practice clears the nasal pathways, stimulates

the ida and pingala nadis, regulates the flow of prana and blood to the head and heart and relaxes the

brain.

Conscious Communication and beyond

As a teacher that holds a space of healing and self discovery, deep presence and conscious expression

serve as a pillar for the depth of the teaching that comes through you. As we speak and express our

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understanding of the yoga path and the asana authentically, receiving slow even breath and holding

awareness of the moment, something beyond words is expressed.

As a teacher we have collected the information, knowledge and experience to hold a sacred space ofyoga, but as we become more and more comfortable in that space and widen, becoming more empty, we

can continue to hold the form and yet allow a deeper expression to arise.

Prayer and Gratitude

Opening to the most true prayer- Gratitude in the simple things of life...grateful for the nourishment we

take into our bodies, the water we drink, the air we breathe, the earth we walk upon, the ones we love,

and the grace that holds us and guides our lives in every moment.

Embracing the path of yoga invites that prayer to extend into every moment of life. The formal practice

serves as a base, a ground in which we come into contact with the simplicity - the earth, the body, the

breath, the presence. And this practice over time, laces our lives with a new sense of reverence. One

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may live and breathe in the body in a deeply connected way as yoga informs their experience of being in

this human form. And in that new awareness of being in this temple of the body, and meeting the

sacred space of presence, or great spirit, or whatever you want to call it, there is the possibility to

extend the practice into every moment, and life becomes a prayer. That is the true yoga. Yoga invitesus to rest into the moment, in this body, conscious of all that is. And in that presence and the

recognition of a higher source, prayer arises in endless forms. Through spontaneous and authentic

prayer, that connection to spirit is nourished deeply.

One of my teachers shared that we echo love and gratitude into the world through sound, words, action

and expression, and that echo reflects back into life, and informs the reality.

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Inversion asana and counter poses

Setu Bhanda Savangasana- bridge pose

Sarvangasana- shoulder standHalasana- plough pose

Matsyasana- fish pose

Pincha Mayurasana- forearm balance

Sirsasana- headstand

Ahdo Mukha Vrksasana- headstand

Viparita Karani- legs up the wall pose

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Ajna- 6th chakra

This chakra is located in the center of the forehead, slightly above the eyebrows, and is known as the

third eye. It is the place where conscious and unconscious psychological energies resonate. The Ajnachakra is the center where intuitive wisdom arises as the mind and consciousness interact. The gifts

and challenges of this center guide us to retrieve personal power from false truths, embrace a detached

perspective of the movement and stories of mind, and open to the awareness of internal guidance and

intuitive insight. One translation of Ajna is to perceive and command, which points to the power of

thought and belief and how that may influence the manifested reality. It is the center of our mental body

which is made up or our beliefs, memories, traumas, personal experiences, fears, longings, and desires.

As with the Vishuddha chakra, the energy of this chakra also creates the reality we live. The throat

chakra was about influencing the manifestation of reality through the power of choice, and the Ajna

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chakra affects the reality through a more energetic expression. Caroline Myss writes about the energy

of this chakra and acknowledges the universal truth that thought comes before form and that creation

begins in the energy dimension...

As we grow on the path of spirit, this chakra teaches us to release attachment and identification with

thoughts inspired by conditioning, fear, and illusion. A balanced Ajna chakra inspires receptivity to the

truth of the moment. This center is about opening the mind to the vastness of reality and al lows one to

cultivate wisdom that is not bound by expectation or desire, inspiring a wakeful state of presence,

observance, and acceptance.

A flowing and balanced third eye center will allow consciousness to flow into every aspect of life...The

words that are spoken, the way we move, watching the thoughts that arise, and observing the way of

relating with ourselves and others.

The 6th chakra, represented by the element of light, is physically related to the brain and neurological

system, the eyes, ears, and nose, and the pituitary and pineal glands.

Visualization

The flow of thought and the state of being deeply affects the health of the body. Our thoughts, the

quality of our breath, and the tension held within the physical body affects the flow of life force and the

presence of physical vitality or illness. Visualization is a powerful tool to consciously flow the energy

and trigger a balanced state of being.

We can incorporate visualization into our own personal practice during pranayama and meditation, and

use it intentionally to heal and nourish the challenges we face in our own lives, physically, emotionally

and mentally. Working with this tool is very personal, and once it is explored it can be a beautiful

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sharing within the space of yoga class, inviting the students to drop deeper inside themselves and meet

a profound sense of trust in their ability to heal. Working with visualization of light or color moving into

the stagnant corners of the body, it is useful to connect the extension or movement of this this light with

the flow of breath. There are endless possibilities with how to share this healing tool, but the personalexperience and authentic expression is what brings power to the guidance you are sharing.

Circular patterns of movement

Less is more. As the body relaxes and we drop into deep awareness of the inward breath and outward

breath we awaken free energy potential. The more relaxed we become the fuller the range of movement

becomes. As the relaxation continues to deepen we awaken instinctual and sacred geometrical patterns

stored within our DNA.

Harnessing Energy

Circular energy, circular patterns

Awakening a remembering of the infinite

Inside my body, inside my mind

Drawing in and giving back

The cycle of life

A dance in union

The moment of stillness, within the pause

Infinite potential available

And focused into one still point

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Relax into the emptiness

All is available

In the silence spaces of the infinite

Movement maps

"The fastest way to silence the mind is to move the body." -Gabrielle Roth

Movement is the doorway to anywhere you would like to travel, inward, outward, forward, backward,

intellectual and emotional. Movement helps to unlock the innate wisdom of the body and the dynamic

healing force that is available in the presence of the body.

Movement maps that connect us to primal and universal pulses and rhythms enable us to...

Inhabit our own skin explore the full range of movement, embody expression

Embody our own mind express the limited and unlimited beliefs

Illustrate our own heart express the totality of human emotion

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Witness our inner landscape while opening to the outer sphere

Hold the empty, wide and still space through movement patterns

Activate the primal pulse, the deep instinctual patterns

Embody our spirit dance

By using movement as a potent medicine, we open to the possibility of diving beneath the surface of day

to day behavior to see what lies beneath, within your own rich fertile soil. Moving through the

landscapes of movement maps (dancing our personal journey) we unlock, physically retrieve and embody

the unknown shapes of our own feeling anatomy.

All of a sudden we find ourselves in bizarre and extraordinary positions that we would never unlock in

normal walking life. As a result we create new pathways, new neural circuits inside the brain that teach

our minds that it is possible to unravel conditioning and mental patterns that we are looped in. By

following the bodys innate wisdom, deep presence and surrender can awaken and reveal the lines of

energy.

Neuroplasticity is overthrowing the centuries-old notion that the human brain is immutable. From stroke

patients learning to speak again to the remarkable case of a woman born with half a brain that rewired

itself to work as a whole, the discoveries of Neuroplasticity is permanently altering the way we look at

our brains, human nature, and human potential.

We can take this into many different levels, however, as a yoga practitioner one becomes more familiar

with the inner landscape and begins to open up new patterns of movement and rhythm. This deeplyaffects the physical body and as the mind is not separate, that exploration of new movement patterns

affects the neural connections in the brain. If we add visualization of light and energy through challenged

areas within the body, there is a profound potential for rewiring the brain and healing on a deep level.

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Through intuitive flow, exploring different combinations of movement through different angles and

perspectives, rotating, circulating and moving the body, new pathways are created, breaking old loops of

mind and body.

We have underestimated the resilience and regenerative capacity in the human brain and how movement

deeply affects neural circuits. Through the depth of these movement practices we have the potential to

heal, awaken and transform all aspects of our being.

The feeling anatomy is a rich and often subtle expression that offers the opportunity to observe the

unseen. What is often kept stuffed down, invisible and hidden due to social pressure, life situations and a

range of other components, can be brought to the surface. Through all expressions of movement, we

can give a dynamic quality to our feelings, expressing them through the body and giving them space to

extend, expand and transform. As we give space for the feelings to move, we open the potential to

rewire the neural connections that keep us emotionally stuck.

As we learn to integrate ourselves fully, an understanding arises that the emotional body is an aspect of

our vital life essence, one piece of the wholeness that we are. Through exploring the emotional patterns

expressed within both body and mind, we open the portal to unlock life force energy.

As above, so below As below, so Above.

This principle states that there is a harmony, agreement and correspondence between these planes,

delineated as:

The Great Physical Plane

The Great Mental Plane

The Great Spiritual Plane

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By freeing patterns of movement, the harmonious patterns that are stored within our bodies and the

bodies of the earth are revealed. We learn to move and relax into the silent void, the sacred geometrical

healing patterns that can be found within, in nature, in water, and in the patterns of plants.

Dynamic movement practice is rooted in the principle that if you put the psyche in motion it will heal

itself. Movement is both the medicine and the metaphor, reaching across all languages and age groups to

transform suffering into art, art into awareness and awareness into action. Kate Shela, 5 Rhythms

teacher

Everything is dual; everything has poles; everything has its pair of opposites; like and unlike are the

same; opposites are identical in nature, but different in degree; extremes meet; all truths are but half-

truths; all paradoxes may be reconciled.The Kybalion.

This quote embodies the truth that all manifested things have two sides; two aspects; two poles; a

pair of opposites, with subtlety in degrees between the two extremes.

So as we begin to understand this philosophy within the realms of our own body map, in our feeling

anatomy we can learn to move from lower vibration emotions of fear, hate, sadness into higher vibration

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states of being, love, joy and compassion. Through experience we can learn to shape-shift, transmuting

the low vibration energies through the heart on the inhale and redirecting that energy on the exhale.

Through exploring different sensations, vibrations and feelings within the body with deep presence andawareness there is then space for them to move, to shift and to flow, to transform, to transmute and to

evolve into something new.

The great Third Hermetic Principlethe Principle of Vibrationembodies the truth that Motion is

manifest in everything in the Universethat nothing is at restthat everything moves, vibrates, and

circles. -The Kybalion

Life is dynamic, keep moving, keep finding a way to shift the energy, perspective, view, angle, expression.

What shapes do you use to express fear? Can you work with exaggerating these shapes through

movement so that you can pull out hidden expression? Often we push down our judgment, anger, fear,

resentments, and so oninstead we have the opportunity to unravel the energetic and physical blocks in

our body and mind systems.

Moving and finding shapes that inspire the flow and release of energy from the body, is a key to unlock

the fullness of being. In normal life we rarely if ever find ourselves in these shapes, so we have the

opportunity to break the chains and patterns that keep us stuck, small, in fear and numb. As a result

awakening a new way of beingKEEP MOVING!

The body is a direct reflection, the most potent teacher. It is an automatic feedback response system.

Information is always available by observing the quality of breath, level of tension in the body, and

energy levels.

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Body Language, read it. Bring your awareness to the way the body is held. Start to see the finer

aspects of the shoulders, chin position, spinal curvature, level of eye contact. De-code the way you hold

yourself. Sense it, feel into your state of being, feel into what your dance is expressing about your life

journey.

A poem

"Let go

of the pain

the hair

style of illusions

come down

off the cross

peel the onion

until the tears

of ecstatic joy

open your heart

now,

breathe in

breathe out

there is only

love here,

there is only

love. " -Mokasiya

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The larger theme, as I see it, is once again renewing our faith in what our bodies have to teach us. I feel

that in this culture and over too long a period of time in our history, we have been totally alienated from

the true wisdom of our bodies, as well as from the wisdom of our bodies, as well as from the wisdom of

the larger body which is nature itself. My interest in dance is to reconnect with the same innateintelligence within our bodies and with what our bodies have to say to us. Our bodies contain all the

wisdom of the ages, wisdom that goes back before we were even born. That wisdom is in our cellular

system, in our nervous system, in our circulatory system, in each breath that we breathe. We are not an

event; we are a long evolutionary process. -Anna Halprin

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Sahasrara- crown chakra

The 7th chakra is the connection to the divine...the highest point of the body in which divine spiritual

energy enters the system and infuses the whole body with grace and love. This center represents theconnection to the indescribable, the unknown, the mysterious transcendent aspect of existence. The

relationship with our inner world is intensified and nourished by the energy of meditation and prayer,

where we rest into expanded selflessness, aligning with a higher power. The word Sahasrara means

thousandfold exemplifying a never ending flowering lotus, endlessly revealing the expanded state ofconsciousness, unbound by ideas and beliefs.

This center invites us to surrender completely to all that is...to the trust in the divine guidance and the

expression of that divine energy through us. Here we understand that we are vessels...we are conduits

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for light, love and wisdom to pass through us, and the more empty we become the more we are capable

of allowing that light to express itself through our lives.

The path of yoga and the journey of healing prepares us for this mission...to open fully to a higher powerto pass through us...selflessly, unattached, without control or expectation, but to now offer the clear

mind, the healthy flowing open body, and the compassionate wide heart to serve as a vehicle for the

wisdom of the mysterious divine manifestation. As teachers, healers, and seekers of meaningful purpose

in life, This willingness to step aside, rest into humility, empty ourselves and trust the words and energy

that moves through us is a powerful uniting force with the presence of Spirit.

The course of Miracles speaks of those chosen to be teachers of god. Those that have aligned with

their purpose, dedicated to healing and spiritual expansion. Trust. This is the foundation on which their

ability to fulfill their function rests. Perception is the result of learning. In fact, perception is learning,

because cause and effect are never separated. The teachers of God have trust in the world, because

they have learned it is not governed by the laws the world made

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