FLOW YOGA 101 Carrboro Yoga Company, Mondays, 7:15-8:45 p.m.

with Nicole Mark Week 1: 1/7/13, What is flow yoga? What is the meaning of om? Basic introduction to the Yoga Sutras and the eight-limbed path of Patanjali. Healthy standing pose alignment. Beginning Sun Salutations. Week 2: 1/14/13 Week 3: 1/21/13 Week 4: 1/28/13 Week 5: 2/4/13 Week 6: 2/11/13
The Purpose of Yoga There is a carriage being pulled by horses, with a driver and a passenger. The carriage represents our body, which is in a terrible state of disrepair. The horses represent our emotions, which are untamed. The driver represents our mind, which is unfocused and possibly drunk. The passenger represents our soul, which is sound asleep and dreaming. So, the purpose of yoga is to repair the carriage (the body), tame the horses (the emotions), sober and focus the driver (the mind), and awaken the passenger from her sleep.

The four paths of Yoga When most of us hear the word yoga, we immediately think of an asana class (asana are poses or postures). Yoga encompasses much more than just the physical practices of Hatha Yoga. Yoga is one of the six darsanas, or Indian philosophical systems, and has been defined and interpreted in many ways. (See attached Definitions of Yoga handout.) 1. Jnana The path of wisdom and knowledge, focusing on the study of Vedanta, a nondualistic philosophy which states that the true nature of reality is Brahman, supreme, unchanging oneness. All things that are not Brahman are maya (illusion). This path is wellsuited for intellectual types. It is thought to be the most difficult path. If you are interested in Vedanta, a good text to read is I Am That by Sri Nisargadatta Maharaj.

2. Bhakti The path of devotion. Usually a bhakti yogi has a guru or deity they worship or adore. Less intellectual approach, more emotional in nature. Love for the guru, japa (repetition of mantra), and singing kirtan are characteristic activities on this path. 3. Karma The path of selfless service, acting for the benefit of others with no need for anything in return. By serving others, one serves God. The Bhagavad Gita is a karma yoga text. 4. Raja The metaphysical, mystical path laid out in Patanjalis Yoga Sutras and characterized by meditation practice. Patanjali defines yoga as the stilling of the fluctuations of the mind, and offers a systematic way to achieve this transcendent state. Hatha Yoga (a part of Raja Yoga) includes all practices involving the physical body: asana (yoga postures or poses) pranayama (breathing techniques) mudra (literally means seal, symbolic or ritual gestures such as chin mudra where the thumb and forefinger join) kriya (cleansing practices such as using a neti pot to clean the nasal passages) The Hatha Yoga Pradipika is a classical text devoted exclusively to Hatha Yoga BASICS OF FLOW YOGA There are a few principles that should be observed in every yoga pose: 1. Connection between movement of the body and movement of the breath. Consciously and mindfully link the body movement and the breath movement (e.g., in a Sun Salutation, we inhale as we lift our arms up overhead, and we exhale as we fold forward). In general, any movement that inhibits the breath from moving freely should be avoided. 2. Mindfulness of the difference between intense sensation and pain. You will experience various sensations while performing yoga postures, some more pleasant than others, most likely. Know the difference between unpleasant sensation and pain. Your inner teacher is your most knowledgeable teacher. If your body is saying stop, then stop, back off a little bit, and breathe. If pain persists, see a qualified medical professional for advice. 3. Yoga Sutra II.46 states, Sthira sukham asanam, or, your pose should be both steady and relaxed. Try to find a balance between steady effort and relaxation in each posture.

ASANA (POSES) A nice online index of pictures and descriptions of the poses can be found at http://www.yogajournal.com/poses/finder/browse_index. Please note that some poses can fit into multiple categories (e.g., uttanasana is both a standing pose and a forward fold); they are grouped together below for ease of teaching and because they are commonly found in this order in hatha yoga classes. Also, some poses have multiple names (e.g., wheel pose is called both chakrasana and urdhva dhanurasana) and these names vary by tradition or style being practiced. SURYA NAMASKAR (Sun Salutations)Classical, Modern Vinyasa, Ashtanga A, Ashtanga B, Jivamukti (see separate handouts) STANDING POSES

Tadasana (Mountain Pose) Uttanasana (Standing Forward Bend) Adho Mukha Svanasana (Downward-Facing Dog) Anjaneyasana (Low Lunge) Virabhadrasana I (Warrior I) Virabhadrasana II (Warrior II) Trikonasana (Triangle Pose) Utthita Parsvakonasana (Extended Side Angle Pose) Parsvottanasana (Pyramid Pose, Intense Side Stretch Pose) Utkatasana (Chair Pose) Reverse Warrior (Goddess Warrior, Exalted Warrior, no agreed-upon Sanskrit name) Prasarita Padottanasana (Wide-Legged Forward Bend)

SEATED POSES, FORWARD FOLDS, AND SEATED TWISTS Tip: If you find it very challenging to sit comfortably on the floor, elevate your seat with a folded blanket or bolster. Sukhasana (Easy Pose) Dandasana (Staff Pose) Janu Sirsasana (Head-to-Knee Pose) Baddha Konasana (Bound Angle Pose) Paschimottanasana (Seated Forward Bend) Gomukhasana (Cow Face Pose) Bharadvajasana I (Bharadvajas Twist) Ardha Matseyendrasana (Half Lord of the Fishes Pose, Seated Spinal Twist)

BACKBENDS

Salabasana (Locust Pose) Dhanurasana (Bow Pose) Setu Bandha Sarvangasana (Bridge Pose) Virasana (Hero Pose) Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) Ustrasana (Camel Pose)

STANDING BALANCING POSES Vrksasana (Tree Pose) Garudasana (Eagle Pose) Virabhadrasana III (Warrior III) Ardha Chandrasana (Half Moon Pose)

ARM BALANCES Plank Pose Chaturanga Dandasana (Four-Limbed Staff Pose) Vasisthasana (Side Plank Pose) Bakasana (Crow Pose, Crane Pose)

INVERSIONS Salamba Sirsasana (Supported Headstand) Sarvangasana (Shoulderstand) Adho Mukha Vrksasana (Handstand)