000 Core Binder Compete Manual

Hatha Yoga Teacher Training
& Personal Growth Intensive

200 Hour
Core Materials
To teach is to learn.
The Yoga Connection
Hatha Yoga Teacher Training: 200 Hour
CORE MANUAL: TABLE OF CONTENTS

Course Information 3
Graduation Requirements 5
Requirements for Assisting 7
Faculty and Assisting Staff Bios 9
Ethical Principles in Yoga 11
Communication Methodology 13
Reading List 15
Website Login Information 17
Subtle Anatomy 19
Introduction to Subtle Anatomy 23
Asana Stick Figures 31
Asana/Chakra Relationship Chart (by Chakra) 35
Asana/Chakra Relationship Chart (by Common Name) 39
Chakras & Glands 43
Ashtanga Yoga 45
Intro to Ashtanga Yoga 49
History of Yoga 53
Introduction to Mantra 55
Meditation & Mindfulness 59
Roots of Yoga 71
Additional Topics 77
Power of Mudras 81
Introduction to Ayurveda 93
Pranayama 115
Restorative Yoga 125
Prenatal Review 131
Chair Yoga Overview 141
The Psoas 145
Stress Management 153
Sanskrit 159
Core Manual: Table of Contents

The Yoga Connection
COURSE INFORMATION
Section 1: Course Information 1

The Yoga Connection
COURSE INFORMATION: TABLE OF CONTENTS
Graduation Requirements 5
Faculty and Assisting Staff Bios 7
Instructor and Core Group Leader Contact Information 9
Ethical Principles in Yoga 11
Communication Methodology 13
Reading List 15
Website Login Information 17
Section 1 Course Information: Table of Contents 3

The Yoga Connection
200 HOUR HTTI GRADUATION REQUIREMENTS

Prior To Graduation, Students Will Be Able To
1. Demonstrate a thorough understanding and ability to teach asana, pranayama and
meditation techniques.
2. Demonstrate a basic understanding of physical and subtle anatomy.
3. Demonstrate a basic understanding of various teaching methodologies, including safe and
effective techniques for teaching a variety of yoga students.
4. Demonstrate a basic understanding of the principles and philosophy of yoga, including the 8-
fold path, yoga lifestyle and spiritual aspects of yoga.
Graduation Requirements*
1. Tuition paid in full.
2. 95% class attendance. If students miss more than 10 hours they are required to attend
additional workshops within the approved framework of the Yoga Connection.
3. Documentation (hour logs in section 2 of this binder) of all assisting (16 classes), teaching (15
hours), class/workshop attendance (20 classes) and karma yoga (15 hours).
a. All assisting will be done under the direction of Yoga Connection instructors, unless otherwise
requested and approved in writing.
b. The workshop/class attendance hours will be done at the Yoga Connection.
4. Students will agree to and abide by an ethical code supporting the physical, mental and
spiritual welfare of their students. (Required by Yoga Alliance)
5. Completion of all required homework, including study-guide questions.
6. Completion of required class plans.
7. Completion of independent study project.
8. Satisfactory demonstration of teaching techniques via closer look and assisting.
9. Successful completion of the final exam, 80% or higher. Students falling below this score will
be able to retake it.
10. Students must demonstrate an emotional and psychological maturity in their relationship to
their fellow classmates, instructors and students they work with.
11. In their practice and teaching they must show awareness of their students, safety, dignity
and self-esteem.
*Prior to graduation the HTTI faculty will meet to assess each students progress in the various areas.
Graduation is approved by the Board of Directors on the facultys advisement based on the above criteria.
Students have 12 months from the end of the course to complete course requirements, unless an
exception is granted. Any such communication must be submitted to the Board for review.
Graduation Requirements (revised 8/19/14) 5

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REQUIREMENTS FOR ASSISTING

Prior To Assisting Students Will:
1. Successfully complete Safety in Movement and pass A/P exam with 80% or higher.
2. Turn in approved 6-week Beginning class plans.
3. Complete 20 yoga class attendance requirement.
4. Check the HTTI website for available assisting dates: www.HTTI200.weebly.com
5. Attend the class they intend on assisting a minimum of 2 times with the instructor they plan to work
with (not with their sub).
6. Get approval from the instructor to assist for four consecutive weeks.
7. Email ashley@yogaconnection.org with assisting dates so they can be added to the assisting calendar.
Students Are Expected To:
1. Assist with one instructor until such time that their progress can be evaluated by the instructor and
approved by HTTI faculty. Requests to assist in more than one class must be submitted in writing.
2. Assist in Beginning/Continuing and Gentle classes only. Students wishing to assist in a specialty class
(i.e. Back Care, Chair, Kids, Prenatal, etc.) are encouraged to take the training specific to that style of
class. Requests to assist in specialty classes will be considered only for the students last assist and
approved on a case by case basis.
3. Communicate with the instructor about how the student will assist them each week. This is the
student's responsibility, not the teacher's.
4. Be present at least 20 minutes before and after the class to confer with the instructor and help students
get settled. Afterwards is a time to ask questions as well as receive very valuable feedback.
NOTE: If the student is not present at least 15 minutes before the class and has not consulted
with the instructor prior to class it will not count as assisting hours.
5. Bring their assisting log for the instructor to initial and date.
6. Treat this commitment as though it was their class.
a. It is important that they are present early enough to meet and greet students. This will make
them more comfortable with the assistant's presence in the class.
b. When they are not teaching they should watch the students and how the instructor interacts
with them as well as how they teach postures. They should query the instructor respectfully after
class about the class, the students, postures, etc.
7. Ask the instructor about anything they are unsure about with regard to the level of the class and the
appropriateness of any given posture that may need modification. As a teacher it is important to be
able to adapt their plan to whomever walks in the room, but it takes some time to build this knowledge.
8. We realize occasionally emergencies happen. It is the student's responsibility to contact the instructor if
they are unable to attend or if they will be late.
9. Be respectful of those they interact with in such a way that maintains dignity and self esteem.
Guidelines and Requirements for Assisting (revised 8/19/14) 7

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200 HOUR HTTI FACULTY AND ADMINISTRATIVE STAFF

PRIMARY INSTRUCTORS
Priscilla Potter (Swami Maha-tarananda), HTTI Director, E-RYT 500 received her original yoga
teacher training through The Temple of Kriya Yoga in Chicago. She has conducted The Yoga
Connection Hatha Yoga Teacher Training program since 1992. Priscilla is the founder and director
of the Yoga Connection, a nonprofit service organization dedicated to service through Yoga. Her
inspirational and intuitive teaching style is supported by 35 years of training and over 30 years of
teaching. She is a professional astrologer, meditation instructor and a lifetime student and teacher
of Kriya Yoga.
Susan Ferguson, E-RYT 500, PYT, RN graduated from The Yoga Connections 200 hour teacher
training in 1994. She has been teaching and practicing yoga since 1987 and is a Professional Yoga
Therapist (PYT). She is a registered nurse and balances teaching basic safe alignment with allowing
students to experience the flow of energy. Sue teaches the Anatomy and Physiology portion of the
200 & 300 hour HTTIs.
ADJUNCT FACULTY
David Forest, RYT 500 completed his 200 hour level teacher training at The Yoga Connection in
2007. He has been teaching yoga and been support staff for the Yoga Connections 200 hour
teacher training since that time. He completed his 300 hour Advanced teacher training at the Yoga
Connection in 2012.
Kathleen Kennedy, RYT 500 is a nationally registered multi-certified, Ayurveda Health Practitioner,
Mind and Body Yoga Therapist, and a 500 registered Kripalu Yoga Teacher with Yoga Alliance.
Kathleens training encompasses clinical Ayurvedic medicine, botanical and nutritional medicine,
yoga therapies, and homeopathy. She is an active member of the Association of Ayurvedic
Professionals of North America (AAPNA), the National Ayurveda Medical Association (NAMA), Yoga
Alliance, the Kripalu Teachers Association, and the Green Yoga Association.
Ashley Leal, E-RYT 200 began practicing yoga in 1997. She completed her 200 hour yoga teacher
training at The Yoga Connection in 2004 and has been teaching yoga ever since. She has a
background in personal training, Pilates and other fitness modalities. She has taught a variety of
yoga styles and is particularly drawn to Yin Yoga and Yang (Vinyasa) and incorporates a Daoist
approach into her teaching. Ashley is also an experienced astrologer and meditation teacher. She
was initiated into the Kriya lineage by her Guru, Sri Goswami Kriyananda, in 2009. She is the
Managing Director of The Yoga Connection and also contributes her expertise to our teacher
training programs.
Faculty and Administrative Staff (revised 8/19/14) 9

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Anthony Tribe, PhD, RYT 200, has a doctorate in Indian religious and philosophical traditions from
Oxford University, and taught for seven years at the University of Montana where he was a
professor of Asian Studies. He combines his academic and Yoga backgrounds to teach Sanskrit,
Yoga Philosophy and the Bhagavad Gita.
Julie Williams, E-RYT 500 In 2009 Julie completed the Yoga Connection Teacher training with
Priscilla Potter and began teaching. Julie's love of yoga has inspired her to continue to deepen her
practice and knowledge of yoga. In 2011 she completed the iRest Teacher-In-Training Level I with
Richard Miller, in 2012 she completed the 300 Hour Advanced Teacher Training at the Yoga
Connection, and in 2014 she completed the Yin Yoga Chakras and Meridian Teacher Training with
Joe Barnett.
Administrative Staff
Yoga Connection 520-323-1222 yoga@yogaconnection.org
Ashley Leal Student Admissions/HTTI Coordinator ashley@yogaconnection.org

Jill Walker Student Billing/Work-Study jill@yogaconnection.org
Instructor Contact Information
Priscilla Potter Priscilla@yogaconnection.org

Sue Ferguson yogisue855@yahoo.com
To contact staff not listed above, please email/phone the studio and we will put them in touch with
you.
Faculty and Administrative Staff (revised 8/19/14) 10

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ETHICAL PRINCIPLES IN YOGA

Ethical Principles in Yoga
Patanjali elaborated on the eight branches of yoga not as sequential stages, but as entry points into an
expanded sense of self through interpretations, choices and experiences that remind us of our
essential nature, our true Self. The eight limbs of yoga have been covered in the yoga teacher training
course. A brief review of the ethical principles in teaching yoga incorporates the Yamas and the
Niyamas.
Yamas
Yama, the first of the eight limbs outlined in Patanjalis Yoga Sutra, deals with ones ethical standards
and sense of integrity. The Yamas are guidelines of social behavior for engaging with others, the
universal practices that relate best to what we know as the Golden Rule, Do unto others as you would
have them do unto you. These virtues are all comprehensive, extending to our actions, language, and
thoughts.
Ahimsa: non-harming
Satya: truthfulness; living a whole and honest life
Asteya: honesty; non-stealing
Brahmacharya: spiritual conduct/moderation of the senses
Aparigraha: generosity; non-possessiveness (of things or outcomes of your efforts)
Niyamas
Niyama, are practices or observances that lead to wisdom and knowledge of the self, and are codes for
living soulfully and include:
Shaucha: purity
Santosha: contentment, acceptance, appreciation
Tapas: self-discipline; having a burning desire to achieve a goal and willingness to discipline the
self for that purpose
Svadhyaya: introspection, self-study
Ishvara pranidhana: heart-felt living with dedication to a higher principle
Ethical Principles
Principles for the Yoga Teacher
It is the responsibility of the yoga teacher to ensure a safe and protected environment in which a
student can grow physically, mentally, and spiritually. This is a part of what we experience in the
microcosm of HTTI. There is a Code of Professional Standards in each HTTI notebook which should be
reviewed by each student. The following is a brief summary of some of the many pertinent points. As
teachers and teachers-in-training we:
Show sensitive regard for the moral, social, and religious standards of students and groups. We
avoid imposing our beliefs of others although we may express them when appropriate in the
yoga class. We avoid discrimination.
Ethical Principles in Yoga (revised 8/19/14) 11

The Yoga Connection
Establish and maintain appropriate professional relationship boundaries: we maintain

relationships with students on a professional basis. We do not use the student/teacher
relationship for our own gain.
Do not engage in harassment, abusive words, or actions or coercion with students or
colleagues, or other professionals.
Maintain practices and teaching procedures that protect the public and advance the profession
Make only realistic statements about the benefits of yoga
Represent facts truthfully regarding our professional qualifications, training, level of experience,
and competence. We do not misrepresent our professional qualifications, affiliations, and
functions, or falsely imply sponsorship or certification by any organization. This also applies to
any advertising, public statements, and promotional activities.
Respect the integrity and protect the welfare of all persons with whom we are working and
have an obligation to safeguard information about them. We do not disclose student
confidences to anyone, except: as mandated by law; to prevent a clear and immediate danger
to someone.
Relate to and cooperate with other professional persons in our immediate community and
beyond. We are part of the network of professionals and are expected to develop and maintain
interdisciplinary and inter-professional relationships.
Cultivate an attitude of humanity in our teaching and we dedicate our work to something
higher than ourselves.
Ethical Principles in Yoga (revised 8/19/14) 12

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COMMUNICATION METHODOLOGY:
GUIDELINES FOR SMALL DISCUSSION GROUPS
CONFIDENTIALITY
Please remember that what is shared in the context of the discussion groups must remain
confidential. Honor the trust that has been bestowed upon you.
RESPECT
Each person in your group is your teacher. When you listen to them with respect, you are open
to their lessons. Please be aware that sarcasm, irony or other types of caustic humor may be
misinterpreted and should be avoided.
MINDFULNESS
Another golden opportunity to practice mindfulness! Listen with your whole attention, and
avoid the temptation to be internally rehearsing what youll be saying when it is your turn.
NONJUDGEMENTAL
Practice listening without judging the speaker. As you gain skill in this practice, you may learn
to become gentler with yourself as well.
BE PATIENT WITH THE SPEAKERS PROCESS
Each person has his or her own personal style and rhythm. Avoid interrupting the speaker or
finishing their sentences; try to discern their rhythm. This understanding can deepen your
ability to communicate with that person.
UNDERSTAND YOUR ROLE
Relax! Small discussion groups are an opportunity to think about and explore your values and
beliefs.
BE AUTHENTIC
In any communication, the greatest gift you offer is your Self. Present your Self defenselessly.
YOU HAVE THE RIGHT NOT TO SPEAK

The path of personal growth can sometimes be a rocky one. Some areas of discussion may lead
you to explore areas that are painful or sensitive to you. Pass on the discussion if you must, and
know that the friends around you understand. Also know that your instructors or your mentor
are available for private conversations.
Communication Teaching Methodologies 13

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200 HOUR HTTI REQUIRED & RECOMMENDED READING LIST

Required Texts
1. The Spiritual Science of Kriya Yoga, by Goswami Kriyananda
2. Teaching Yoga, by Mark Stephens
3. Atlas of the Human Body, by Takeo Takahashi
4. Anatomy of Movement, by Blandine Calais-Germain
5. Yoga Mind, Body & Spirit: A Return to Wholeness, by Donna Farhi
Recommended (But Not Required)

Hatha Yoga:
Extension, by Sam Dworkis
American Yoga, by Carrie Schneider
Yoga: The Spirit and Practice of Moving Into Stillness, by Erich Schiffmann
Yoga: Mastering the Basics, by Sandra Anderson, Rolf Sovik, Psy. D.
Back Care Basics, by Mary Pullig Schatz, M.D.
Yoga Gets Better with Age, by Lilias Folan
Prenatal Yoga:
Yoga for Pregnancy, by Sandra Jordan - *HIGHLY RECOMMENDED
Kriya Yoga:
Autobiography of a Yogi, Paramahansa Yogananada
Pathway to God Consciousness, Goswami Kriyananda
Chakras:
Wheels of Light, by Anodea Judith
Meditation:
Beginners Guide to Meditation, Goswami Kriyananda
Visualization:
You Can Heal Your Life, by Louise Hay
Astrology:
The Wisdom and Way Astrology, by Goswami Kriyananda
Restorative Yoga
Relax & Renew: Restful Yoga for Stressful Times, by Judith Lasater, PhD, PT
Required and Recommended Reading List (revised 8/19/14) 15

The Yoga Connection
We have created an HTTI 200 Hour website for you to supplement your studies.
Your website contains the following:

Schedule
Syllabus
Student Contact List
Extra Logs & Forms
Audio Recordings
Core Binder
Anatomy Binder
Homework and Assignments not in the Core Binder
And even a blog for you to ask each other questions!
The web address is: HTTI200.weebly.com
Your website is password protected and will be changed at the end of your term.
The password is: Niyama
200 Hour HTTI Website Login Info (revised 8/19/2014) 17

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SUBTLE ANATOMY:
CHAKRAS & NADIS
Section 2: Subtle Anatomy (revised 8/19/2014) 19

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SUBTLE ANATOMY: TABLE OF CONTENTS
Introduction to Subtle Anatomy 23

Asana Stick Figures 31
Asana/Chakra Relationship Chart (by Chakra) 35
Asana/Chakra Relationship Chart (by Common Name) 39
Chakras & Glands 43
Section 2 Subtle Anatomy: Table of Contents 21

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THE SATURN CHAKRA

Mula=Root
The Saturn Chakra: Muladhara Chakra: Earth, Foundation, and Constriction
Location At the base of the spinal column.

Associated
Sacral/coccygeal plexus. Skin, bones, knees, coccyx.
Body Area
Secure, grounded, healthy embodiment, flexible boundaries, self-provider,
Positive Values
loyalty, patience, stamina. Asceticism.
Fear, ungrounded, separation from body, insecurity, territorial, poverty
Negative Issues
consciousness. I cant because pessimistic, hopeless feeling
Health Arthritis and joint problems, constipation, lethargy, depression, eating issues-
Challenges underweight, feel weighted down
Yoga Staff, standing mountain, squat, frog, butterfly, knee to chest,
Postures Refer to Chapter 7 of the Spiritual Science of Kriya Yoga.
Saturn Chakra (Muladhara) Characteristics

Element Earth Seed-Syllable LAM Color Yellow
Shape Of The Smell/

Square Number Of Petals 4 Sense/Sense Organ
Mandala Nose
Introduction to Subtle Anatomy (revised 8/19/14) 23

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THE JUPITER CHAKRA

SVA=Self
The Jupiter Chakra: Svadhistana Chakra: Expansion and Abundance
Location Small of the back; lumbar area; 4 fingers width below the navel.
Associated
Hypogastric Plexus. Pelvis, blood, kidneys, liver, gall bladder, digestion, thighs
Body Area
Positive philosophy of divinity and life. Generous and optimistic. Healthy belief
Positive Values system i.e. I can make positive changes in my life; I do deserve, life will
provide.
Excessive (e.g. talking, eating, drinking), judgmental, dissipation of energy,
Negative Issues
materialism
Health
Obsessions, addictions and compulsions.
Challenges
Cat movements, hip openers, locust, navel, bow, 1-leg posterior stretch, and
Yoga
triangle.
Postures
Refer to Chapter 7 of the Spiritual Science of Kriya Yoga.
Jupiter Chakra (Svadhistana) Characteristics

Element Water Seed-Syllable VAM Color White
Shape Of The
Crescent Moon Number Of Petals 6 Sense/Sense Organ Taste/ Tongue
Mandala

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THE MARS CHAKRA

Mani=Jewel
The Mars Chakra: Manipura Chakra: Passionate Activity; Dawning of

Self-Awareness
Location Navel
Associated
Solar Plexus. Red blood cells, muscular system, external sex organs.
Body Area
Karma yoga, positive self-image, balanced personal power, acceptance of self
Positive Values
and others, balanced energy, self-discipline, Right Action, skillful means.
Egotism, anger, unhealthy self-image, pride, controlling, authoritarianism, type-
Negative Issues A, aggression, sexism, ruthless. Its all about me i.e. imbalanced self-
awareness. The General
Health
Energy management, digestion, eating disorders, hypertension, rashes, fevers
Challenges
Yoga Reverse, boat pose, half and full wheel, warrior I, II & III.
Mars Chakra (Manipura) Characteristics

Element Fire Seed-Syllable RAM Color Red
Shape Of The Triangle; Point Sense/Sense

Number Of Petals 10 Sight/ Eyes
Mandala Down Organ

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THE VENUS CHAKRA

Anahata=Unstruck
The Venus Chakra: Anahata Chakra: Compassionate Activity
Location Heart
Associated
Cardiac plexus. Kidneys and ovaries.
Body Area
Open hearted, unconditional love, cheerful, friendly, altruism, ecological,
Positive Values humanistic, receptivity, forgiveness, devotional, self-awareness, compassion,
Bhakti Yoga
Closed emotionally, conditional love, turbulent heart, cynicism, cruelty, not
Negative Issues
worthy, fear of rejection, distrust, feels unlovable.
Health High blood pressure, shallow, anxiety, breathing, co-dependency, depression,
Challenges loneliness, fear of intimacy.
moon stretch, childs pose, seated mountain, crow variations, prone spinal
Yoga
twist, head to knee side pose, cows head
Postures
Venus Chakra (Anahata) Characteristics

Smoky
Element Air (Motion) Seed-Syllable YAM Color
(Grey-Blue)
Shape Of The Sense/Sense Touch/

6-Pointed Star Number Of Petals 12
Mandala Organ Skin

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THE MERCURY CHAKRA

Vishu=Pure
The Mercury Chakra: Vishuddha Chakra: Communicator, Thinker and Teacher
Location At the base of the throat.

Associated
Cervical Plexus. Throat, arms, shoulders, ears, nerves
Body Area
Positive Values Listening and communicating effectively, healthy ego, Jnana Yoga.
Negative Issues Misalignment of thought, word and action, scattered mind, restlessness.
Health Sore throat, tonsillitis, laryngitis, thyroid problems, hearing problems, tics,
Challenges communication and expression problems.
Neck stretches, shoulder stand, fish, rabbit, plow, knee to ear, lion, half spinal
Yoga
twist, bridge.
Postures
Mercury Chakra (Vishuddha) Characteristics

HAM
Element Ether, Akasha, Space Seed-Syllable Pronounce: Color Blue
Hum
Shape Of The Number Of Sense/Sense Hearing/
Circle 16
Mandala Petals Organ Ears
The letters on the Mercury petals are the vowels of the Sanskrit alphabet.

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THE SUN - MOON CHAKRA

Ajna=Command
Chandra=Shining
The Sun - Moon Chakra: Ajna & Chandra Chakra: Reflection, Perceptive
Location Sun: Between the eyebrows. Moon: Base of the skull

Eyes
Associated Sun: heart, circulation, vitality, pituitary gland
Body Area Moon: Medulla oblongata, stomach, breasts, sympathetic nervous system, lymph
system
Ability to maintain consciousness in a state of self-knowledge, the Self remains
Positive untouched at the center of all experiences i.e. self-aware, enlightenment. Kriya
Values Yoga. Ahambramasmi. Seeing Life as it is.
Moon: Potential reality
Negative SUN: Pride in accomplishment, and spiritual experiences, ego involvement.
Issues MOON: emotionality, subjectivity; acts on emotionality
Health Eye problems, headaches, blurred vision, lack of awareness of our spiritual
Challenges dimension.
Yoga Lotus, some inversions, meditation poses.
Sun & Moon Chakras (Ajna & Chandra) Characteristics

OM Or Half A
Element Light Seed-Syllable Color Clear/Brilliant White
Short A
Shape Of The Number Of Moon Center:2

Circle Sense Intuition, 6th Sense
Mandala Petals Sun Center: 0

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BIBLIOGRAPHY
The Spiritual Science of Kriya Yoga, by Goswami Kriyananda
The Chakras: The Garden of the Gods, A Home Study Course, by Goswami Kriyananda
Kundalini: The Arousal of the Inner Energy, by Ajit Mookerjee
Wheels of Life, by Anodea Judith
Eastern Body, Western Mind, by Anodea Judith
Anatomy of the Spirit, by Caroline Myss, PhD

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Asanas For Each Chakra (Stick Figures) (revised 8/19/14) 31

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ASANA CHAKRA RELATIONSHIP CHART (SORTED BY CHAKRA)
Common Name Chakra Sanskrit Type
Bound Angle (Cobbler) Baddha Konasana
Happy Baby Anand Balasana
Balancing V-Leg Stretch 1- Saturn (Muladhara) Vistrita-padasana Forward Bend
Cobra 1- Saturn (Muladhara) Bhujangasana Chest Opener, Backbend
Gas-Relieving Pose/Knee to Chest 1- Saturn (Muladhara) Apanasana Warm Up
Half Cobra 1- Saturn (Muladhara) Ardha-bhujangasana Backbend, Hip Opener
Hero 1- Saturn (Muladhara) Virasana Backward Arching
Mountain (Standing) 1- Saturn (Muladhara) Tadasana Standing
Palm Tree 1- Saturn (Muladhara) Balance
Posterior Stretch (Head to Knee) 1- Saturn (Muladhara) Paschimottanasana Forward Bend, Hamstring Stretch
Spider / One-Leg Lift 1- Saturn (Muladhara) Supta Padangusthasana Forward Bend, Hamstring Stretch
Squat 1- Saturn (Muladhara) Prapadasana Transition Pose, Balance
Staff 1- Saturn (Muladhara) Dandasana Sitting
Sway Pose 1- Saturn (Muladhara) Bharad-vajasana Lateral Stretch
Two-Leg Lift 1- Saturn (Muladhara) Urdhva Prasarita Padasana Abdominal Strengthener
Arch (Low Bridge) 2- Jupiter (Svadhisthana) Setu Bandhasana Backbend
Cradle Rock 2- Jupiter (Svadhisthana) Hip Opener
Dancer Pose 2- Jupiter (Svadhisthana) Natarajasana Balance, Backbend
Eagle 2- Jupiter (Svadhisthana) Garudasana Balance, Shoulder/Upper Back Stretch
Gate Latch 2- Jupiter (Svadhisthana) Parighasana
Half Bow- Side 2- Jupiter (Svadhisthana) Urdhva Eka Pada Dhanurasana Backbend, Chest Expander, Strengthener
Half Bow- Tummy 2- Jupiter (Svadhisthana) Eka Pada Dhanurasana Backbend, Chest Expander, Strengthener
Half Locust 2- Jupiter (Svadhisthana) Ardha-salabhasana Backbend, Strengthener
Legs Up The Wall 2- Jupiter (Svadhisthana) Viparita Karani
Navel 2- Jupiter (Svadhisthana) Salabhasana Backbend
One-Leg Posterior Stretch 2- Jupiter (Svadhisthana) Janu Sirsasana Forward Bend, Hamstring Stretch
Pelvic tilt (Seated) 2- Jupiter (Svadhisthana) Stretching
Pelvic Tilts (On Back) 2- Jupiter (Svadhisthana)
Reclining Lunge 2- Jupiter (Svadhisthana) Hip Opener
Asana Chakra Relationship Chart (By Chakra) (revised 8/19/14) 35
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Side Angle Pose 2- Jupiter (Svadhisthana) Parsvakonasana Standing, Balancing
Standing Forward Fold 2- Jupiter (Svadhisthana) Uttanasana Forward Bend
Symbol of Yoga 2- Jupiter (Svadhisthana) Yoga Mudra Forward Bend, Hip Opener
Thread the Needle (Pirformis Stretch) 2- Jupiter (Svadhisthana) Sucirandrasana
Triangle 2- Jupiter (Svadhisthana) Trikonasana Balance, Lateral Stretch
Warrior II 2- Jupiter (Svadhisthana) Virabhadrasana II Strengthening, Lateral
Wide Angle Forward Bend 2- Jupiter (Svadhisthana) Prasarita Padottanasana
Boat 3- Mars (Manipura) Navasana Forward Bend, Strengthening
Chair Pose 3- Mars (Manipura) Utkatasana Forward Bend, Balance
Half Wheel 3- Mars (Manipura) Ardha Urdva Danurasana Backbend, Chest Opener
High Lunge 3- Mars (Manipura) Ashva Sanchalanasana Standing, Strengthening
Plane/Plank 3- Mars (Manipura) Chaturanga Dandasana Upper Body Strength
Reverse/ Half Shoulder-Stand 3- Mars (Manipura) Ardha Sarvangasana Inversion
Warrior I 3- Mars (Manipura) Virabhadrasana I Standing, Backbend
Childs Pose 4- Venus (Anahata) Balasana Forward Bend, Resting
Crow 4- Venus (Anahata) Bakasana Forward Bend
Half Camel 4- Venus (Anahata) Ardha-Ustrasana Quad Stretch, Backbend, Chest Opener
Half Moon Stretch (Crescent) 4- Venus (Anahata) Ardha Indudalasana Lateral Stretch
Intense Side Stretch (At The Wall) 4- Venus (Anahata) Parsvottanasana Forward Bend
Mountain (Sitting) 4- Venus (Anahata) Dandasana Seated Pose
Prone Spinal Twist 4- Venus (Anahata) Supta Parivartanasana Twist
Puppy dog 4- Venus (Anahata) Anahatasana
Bridge (Higher Arch) 5- Mercury (Vishuddha) Setu Bandha Sarvangasana Backbend
Cows Head Pose / Arms 5- Mercury (Vishuddha) Gomukhasana
Half Spinal Twist 5- Mercury (Vishuddha) Ardha-matsyendrasana Twist
Seated Twist (x-legged) 5- Mercury (Vishuddha) Parivrtta Siddhasana Twist
Three-lock 5- Mercury (Vishuddha) Tri-bandha-asana Warm Up
Adepts Pose 6- Sun/Moon (Ajna/Chandra) Siddhasana Meditative Pose
Cows Head Pose / Legs 6- Sun/Moon (Ajna/Chandra) Gomukhasana Meditative Pose, Chest Opener, Shoulder Stretch
Easy Pose (Meditation Pose) 6- Sun/Moon (Ajna/Chandra) Sukhasana Meditative Pose
Half Hand Stand 6- Sun/Moon (Ajna/Chandra) Ardha Adho Mukha Vriksasana Inversion
Half Lotus (Meditation Pose) 6- Sun/Moon (Ajna/Chandra) Ardha-Padmasana Hip Opener
Prosperous Pose 6- Sun/Moon (Ajna/Chandra) Swastikasana Meditative Pose
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Zen Pose (Lightning Bolt) 6- Sun/Moon (Ajna/Chandra) Vajrasana Meditative Pose
Cat All Chakras Marjarasana Stretch
Cat Variations All Chakras Marjarasana Variations Stretch
Corpse Pose All Chakras Savasana Resting
Crocodile (Yoga Push-Up) All Chakras Chaturanga Dandasana Warm Up
Dolphin All Chakras Sisumarasana
Downward Facing Dog All Chakras Adho Mukha Svanasana Inversion, Forward Bend, Standing Pose
Extended Down Dog All Chakras Eka Pada Adho Mukha Savasana Balance, Inversion, Forward Bend, Standing Pose
Fish Variation All Chakras Matsyasana Backward Bend
Half Moon All Chakras Ardha Chandrasana Lateral
Half Scorpion All Chakras Ardha Vrischikasana
Plank All Chakras Phalakasana
Sun Bird (Extended Cat or Tiger) All Chakras Vyaghrasanas Balance, Strengthening
Table (hands and knees) All Chakras Bharmanasana Stabilizing
Table (wall) All Chakras Ardha Uttanasana Shoulder Opener, Hamstring
Tree All Chakras Vriksasana Balance
Twisted Cat (Thread the Needle) All Chakras Twist
Umbrella/Chest Expander All Chakras Baddha Hasta Prasarita Padottanasana Chest & Shoulder Opener, Forward Bend, Inversion
Abdominal Breath Other Techniques Pranayama
Alternate Nostril Other Techniques Anuloma Viloma
Complete Breath Other Techniques Pranayama
Poses In A Chair Other Techniques
Ujjaya Breath Other Techniques Ujjaya
Side Swings Stretches
Spinal Rolls Stretches
Stretch / Lift Stretches

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ASANA CHAKRA RELATIONSHIP CHART (SORTED BY COMMON NAME)
Common Name Chakra Sanskrit Type
Abdominal Breath Other Techniques Pranayama
Adepts Pose 6- Sun/Moon (Ajna/Chandra) Siddhasana Meditative Pose
Alternate Nostril Other Techniques Anuloma Viloma
Arch (Low Bridge) 2- Jupiter (Svadhisthana) Setu Bandhasana Backbend
Balancing V-Leg Stretch 1- Saturn (Muladhara) Vistrita-padasana Forward Bend
Boat 3- Mars (Manipura) Navasana Forward Bend, Strengthening
Bound Angle (Cobbler) Baddha Konasana
Bridge (Higher Arch) 5- Mercury (Vishuddha) Setu Bandha Sarvangasana Backbend
Cat All Chakras Marjarasana Stretch
Cat Variations All Chakras Marjarasana Variations Stretch
Chair Pose 3- Mars (Manipura) Utkatasana Forward Bend, Balance
Childs Pose 4- Venus (Anahata) Balasana Forward Bend, Resting
Cobra 1- Saturn (Muladhara) Bhujangasana Chest Opener, Backbend
Complete Breath Other Techniques Pranayama
Corpse Pose All Chakras Savasana Resting
Cows Head Pose / Arms 5- Mercury (Vishuddha) Gomukhasana
Cows Head Pose / Legs 6- Sun/Moon (Ajna/Chandra) Gomukhasana Meditative Pose, Chest Opener, Shoulder Stretch
Cradle Rock 2- Jupiter (Svadhisthana) Hip Opener
Crocodile (Yoga Push-Up) All Chakras Chaturanga Dandasana Warm Up
Crow 4- Venus (Anahata) Bakasana Forward Bend
Dancer Pose 2- Jupiter (Svadhisthana) Natarajasana Balance, Backbend
Dolphin All Chakras Sisumarasana
Downward Facing Dog All Chakras Adho Mukha Svanasana Inversion, Forward Bend, Standing Pose
Eagle 2- Jupiter (Svadhisthana) Garudasana Balance, Shoulder/Upper Back Stretch
Easy Pose (Meditation Pose) 6- Sun/Moon (Ajna/Chandra) Sukhasana Meditative Pose
Extended Down Dog All Chakras Eka Pada Adho Mukha Savasana Balance, Inversion, Forward Bend, Standing Pose
Fish Variation All Chakras Matsyasana Backward Bend
Gas-Relieving Pose/Knee to Chest 1- Saturn (Muladhara) Apanasana Warm Up
Gate Latch 2- Jupiter (Svadhisthana) Parighasana
Asana Chakra Relationship Chart (By Common Name) (revised 8/19/14) 39
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Half Bow- Side 2- Jupiter (Svadhisthana) Urdhva Eka Pada Dhanurasana Backbend, Chest Expander, Strengthener
Half Bow- Tummy 2- Jupiter (Svadhisthana) Eka Pada Dhanurasana Backbend, Chest Expander, Strengthener
Half Camel 4- Venus (Anahata) Ardha-Ustrasana Quad Stretch, Backbend, Chest Opener
Half Cobra 1- Saturn (Muladhara) Ardha-bhujangasana Backbend, Hip Opener
Half Hand Stand 6- Sun/Moon (Ajna/Chandra) Ardha Adho Mukha Vriksasana Inversion
Half Locust 2- Jupiter (Svadhisthana) Ardha-salabhasana Backbend, Strengthener
Half Lotus (Meditation Pose) 6- Sun/Moon (Ajna/Chandra) Ardha-Padmasana Hip Opener
Half Moon All Chakras Ardha Chandrasana Lateral
Half Moon Stretch (Crescent) 4- Venus (Anahata) Ardha Indudalasana Lateral Stretch
Half Scorpion All Chakras Ardha Vrischikasana
Half Spinal Twist 5- Mercury (Vishuddha) Ardha-matsyendrasana Twist
Half Wheel 3- Mars (Manipura) Ardha Urdva Danurasana Backbend, Chest Opener
Happy Baby Anand Balasana
Hero 1- Saturn (Muladhara) Virasana Backward Arching
High Lunge 3- Mars (Manipura) Ashva Sanchalanasana Standing, Strengthening
Intense Side Stretch (At The Wall) 4- Venus (Anahata) Parsvottanasana Forward Bend
Legs up the wall 2- Jupiter (Svadhisthana) Viparita Karani
Mountain (Sitting) 4- Venus (Anahata) Dandasana Seated Pose
Mountain (Standing) 1- Saturn (Muladhara) Tadasana Standing
Navel 2- Jupiter (Svadhisthana) Salabhasana Backbend
One-Leg Posterior Stretch 2- Jupiter (Svadhisthana) Janu Sirsasana Forward Bend, Hamstring Stretch
Palm Tree 1- Saturn (Muladhara) Balance
Pelvic tilt (Seated) 2- Jupiter (Svadhisthana) Stretching
Pelvic Tilts (On Back) 2- Jupiter (Svadhisthana)
Plane/Plank 3- Mars (Manipura) Chaturanga Dandasana Upper Body Strength
Plank All Chakras Phalakasana
Poses In A Chair Other Techniques
Posterior Stretch (Head to Knee) 1- Saturn (Muladhara) Paschimottanasana Forward Bend, Hamstring Stretch
Prone Spinal Twist 4- Venus (Anahata) Supta Parivartanasana Twist
Prosperous Pose 6- Sun/Moon (Ajna/Chandra) Swastikasana Meditative Pose
Puppy dog 4- Venus (Anahata) Anahatasana
Reclining Lunge 2- Jupiter (Svadhisthana) Hip Opener
Reverse/ Half Shoulder-Stand 3- Mars (Manipura) Ardha Sarvangasana Inversion
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Seated Twist (x-legged) 5- Mercury (Vishuddha) Parivrtta Siddhasana Twist
Side Angle Pose 2- Jupiter (Svadhisthana) Parsvakonasana Standing, Balancing
Side Swings Stretches
Spider / One-Leg Lift 1- Saturn (Muladhara) Supta Padangusthasana Forward Bend, Hamstring Stretch
Spinal Rolls Stretches
Squat 1- Saturn (Muladhara) Prapadasana Transition Pose, Balance
Staff 1- Saturn (Muladhara) Dandasana Sitting
Standing Forward Fold 2- Jupiter (Svadhisthana) Uttanasana Forward Bend
Stretch / Lift Stretches
Sun Bird (Extended Cat or Tiger) All Chakras Vyaghrasanas Balance, Strengthening
Sway Pose 1- Saturn (Muladhara) Bharad-vajasana Lateral Stretch
Symbol of Yoga 2- Jupiter (Svadhisthana) Yoga Mudra Forward Bend, Hip Opener
Table (hands and knees) All Chakras Bharmanasana Stabilizing
Table (wall) All Chakras Ardha Uttanasana Shoulder Opener, Hamstring
Thread the Needle (Pirformis Stretch) 2- Jupiter (Svadhisthana) Sucirandrasana
Three-lock 5- Mercury (Vishuddha) Tri-bandha-asana Warm Up
Tree All Chakras Vriksasana Balance
Triangle 2- Jupiter (Svadhisthana) Trikonasana Balance, Lateral Stretch
Twisted Cat (Thread the Needle) All Chakras Twist
Two-Leg Lift 1- Saturn (Muladhara) Urdhva Prasarita Padasana Abdominal Strengthener
Ujjaya Breath Other Techniques Ujjaya
Umbrella/Chest Expander All Chakras Baddha Hasta Prasarita Padottanasana Chest & Shoulder Opener, Forward Bend, Inversion
Warrior I 3- Mars (Manipura) Virabhadrasana I Standing, Backbend
Warrior II 2- Jupiter (Svadhisthana) Virabhadrasana II Strengthening, Lateral
Wide Angle Forward Bend 2- Jupiter (Svadhisthana) Prasarita Padottanasana
Zen Pose (Lightning Bolt) 6- Sun/Moon (Ajna/Chandra) Vajrasana Meditative Pose

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CHAKRAS & GLANDS

The various glands of the endocrine system are located to the chakras and have relationships to
them. Additionally certain organs and nerve plexus also relate to the chakras.
Root or Muladhara Chakra (Saturn)
Gonads (male reproductive organ)
Glands
In some texts the prostate is included
Asanas Posterior Stretch, Head to Knee, Cobra
Sacral or Swadhistana Chakra (Jupiter)
Ovaries (female reproductive organs)
Glands
In some texts the kidneys and adrenal glands are included here.
Asanas Cobra, Locust, Yoga Mudra
Navel or Manuipura Chakra (Mars)
Glands Adrenal Glands (posterior) and Pancreas (anterior)
Bow, Upward Boat (Naukasana), Reverse Pose, Wheel and Half-Wheel, Seated Spinal Twist
Asanas (Spinal Twist is usually thought to affect all chakras, with a powerful affect on the kidneys,
adrenal glands and pancreas.
Heart or Anahata Chakra (Venus)
Glands Thymus Gland
Fish (also considered to affect all chakras), Prone Spinal Twist, Camel
(note: in Kriyanandas text many of the asanas affecting this chakra also have benefits to
Asanas
the kidneys and adrenals which are generally designated to the Mars Chakra, i.e. Crow,
Crane, etc)
Throat or Vishuddha Chakra (Mercury)
Glands Thyroid and Parathyroid Glands
Bridge, Shoulder stand, Plough, Back-Leaning Pose (Poorvottanasan).

Asanas
(Fish has benefits here because of stimulation to the throat, trachea and thyroid gland.)
Brow or Ajna Chakra & Chandra Chakra (Sun Center and Moon Center)
Glands Pineal and Pituitary Glands
Yoga Mudra (kneeling version or Hare pose), Head Stand, Palm Stand, Handstand (some
Asanas
texts also say that spinal twists have a positive affect here)
Crown or Sahasrara Chakra (Thousand Petal Lotus)
Glands Some texts include the Pineal gland, others state that this chakra is beyond physical form
Meditative poses and same poses as Ajna/Chandra Chakras: Yoga Mudra (kneeling version
Asanas
or Hare pose), Head Stand, Palm Stand, Handstand
Chakras and Glands (revised 8/19/14) 43

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ASHTANGA YOGA
Section 3: Ashtanga Yoga 45

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ASHTANGA YOGA: TABLE OF CONTENTS
Ashtanga Yoga 49
History of Yoga 53
Introduction to Mantra 55
Meditation & Mindfulness 59
Roots of Yoga 71
Section 3 Ashtanga Yoga: Table of Contents 47

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ASHTANGA YOGA
Ashtanga Yoga refers to eight limbed yoga, and is sometimes called Classical Yoga.
The system of Ashtanga Yoga was first written down in the second century by Master Patanjali in
his Yoga Sutra, although the origins of yoga are more than three thousand years old. Master
Patanjalis Yoga Sutra is also known as the Yoga of Eight Limbs (Ashtanga Yoga).
The eight aspects of yoga are interlinked and lead progressively to disciplines or practices that
become more and more internal. Yama, Niyama, Asana and Pranayama are sometimes called the
outer rungs. Pratyahara, Dharana, Dhyana and Samadhi are sometimes referred to as the inner
rungs.
The Eight Limbs of Ashtanga Yoga

Yama: Social Ethical Precepts
RUNGS
OUTER
Niyama: Personal Ethical Disciplines

Asana: Physical Postures
Pranayama: Breathing Exercises
Pratyahara: Sense Withdrawal
RUNGS
INNER
Dharana: Concentration
Dhyana: Meditation
Samadhi: Absorption with the Absolute
NOTES:
Ashtanga Yoga (revised 8/19/14) 49

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THE EIGHT LIMBS OF ASHTANGA YOGA: THE OUTER RUNGS

The objective of the outer rungs of Ashtanga Yoga is to cleanse the mind and body of impediments
to the flow of astral energy. Yama and Niyama cleanse the mind nadis and Asana and Pranayama
cleanse the physical body nadis.
The Outer Rungs

Social Ethical Principles
5 Abstentions (in English and in Sanskrit):
Nonviolence Ahimsa
YAMA
Truthfulness Satya
Non-stealing Asteya
Non-sensuality Brahmacharya
Non-covetousness Aparigraha
Personal Ethical Principles
5 Observances (in English and in Sanskrit):
NIYAMA
Cleanliness of Body and Mind Shaucha

Contentment or Equanimity Santosha
Austerity or Self-Discipline Tapas
Mindfulness or Self-Study Svadhyarya
Devotion to God Ishvara-Pranidhana
Physical Postures
Have the effect of making body and mind move in harmony.
ASANA
Have physical and psychological effect.

Prepare the body to sit in stillness for meditation.
Allow for balancing and lifting of the energies of the chakras.
Breathing Exercises
Prana is the life force which permeates the universe.
PRANAYAMA
In the physical body prana is associated with breath. Pranayama literally means
control of the life force. The practice of pranayama results in calmness and a
greater ability to concentrate.
Mystically, pranayama cleanses the nadis and allows the gathering and lifting of
the energies of the chakras.

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THE EIGHT LIMBS OF ASHTANGA YOGA: THE INNER RUNGS

The Inner Rungs
Sense Withdrawal or Mastery of the Senses
The process of turning the outgoing forces of the senses into inward sensing
PRATYAHARA
forces.
Learning to let the intellect direct the sense organs rather than the sense organs
directing the action.
Allows access to an inner state of being by withdrawing the senses from outside
objects.
Develops non-attachment and cultivates inwardness leading to concentration
DHARANA
Concentration
The ability to direct full and exclusive attention on the object of concentration.
The effortful movement of the mind to the object of concentration
Meditation
The effortless holding of the mind to the object of its focus leading to
DHYANA
expansiveness.
Leads to a feeling state rather than a logical thinking state.
There is a continuum between concentration and meditation.
Meditation practice is most effective when practiced regularly.
Techniques include sounds, visualization or mental constructs to focus the mind.
Contemplation
An extension of meditation.
You break the identification with thought and ego to become aware of pure
SAMADHI
consciousness
A unification of consciousness in which the mind is no longer separated into a
separated into an internal thinking mechanism and an external universe.
A technique for attaining god consciousness/cosmic consciousness touching the
reality bringing balance, joy, bliss and contentment.
NOTES:

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THE HISTORY OF YOGA
Years Before
Period* Philosophy Literature Culture
Present (ybp)
Indus Valley civilization and rural
The origins of yoga are obscure and pre-historic.
complexes; there is no definitive
Some hypothesize a link between shamanic and
archaeological record of spiritual
yogic practices in this early time, although there are
4500-3800 Pre-Vedic Oral teaching only practices but there are some motifs of
distinct differences between the two (i.e. shaman
artifacts suggesting yoga-like postures;
intercede with the spirit realm on behalf of the
the rural culture was the storehouse of
community, the yogi for spiritual development.
Indian traditions.
Aryan migration- Sanskrit speaking Indo-
Rig Veda (prayers, invocations, metaphysical
External rituals for purification and sacrifice (i.e. Fire European nomads (Aryans) from central
speculations), Sama Veda, Yajur Veda,
sacrifice); Vedic meditation using mantra (i.e. gayatri Russia immigrated to the Indus Valley;
Atharva Veda (incantations); revealed to
3800-3000 Vedic mantra) and symbology; absorption in mind and disappearance of Indus civilization;
seers (rishis) in ecstatic states; highly symbolic
heart through outward ritual actions; linkage of ritual some uncertainty on the degree to
language containing the many elements of
with astronomy; Key gods: Agni, Vaya, Rudra which Aryans were external to the
later yogic practice but in a different format.
native culture.
Development of Brahmins as a priestly elite that Brahmanas and Aranyakas (theological and Eastward migration of the Indo-
3000-2800 Brahmanical dominated Vedic religion; Pranayama foreshadowed; metaphysical speculations and Europeans from the Indus Valley to the
not much evidence of yoga. systematization of the Vedic rituals) Ganges River.
Over 200 Upanishads; these are the first full-
Rise of Gnostic tradition of transcendental fledged mystical treatises; anonymously
knowledge and internalization of the external ritual composed. Together the Vedas, Brahmanas,
Rise of Buddhism and Jainism as
and sacrifice of the Brahmins; introduction of Aranyakas and Upanishads are considered
reactions to Brahmanism; Lord Buddha
2800-2500 Upanishadic renunciation and meditation as inner sacrifice; revealed sacred knowledge that comprises
(2563-2483 ybp); Persian Empire
focus on ecstatic self-transcendence; clear reference the Hindu tradition of Vendanta. Some of the
establishes ties to western India.
to later yogic concepts such as Brahman, atman, oldest Upanishads are Brihad-Aranyaka-
prana, reincarnation and karma. Upanishad (neti, neti, neti) and the
Chandogya-Upanishad (tapas, ahimsa, satya)
History of Yoga (revised 8/19/14) 53

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Years Before
Period* Philosophy Literature Culture
Present (ybp)
Ramayana (treatise on yama and niyama);

Immergence of the great diversity of Hindu 2327-2325 ybp: invasion of India by
Mahabharata (includes the Bhagavad Gita
philosophy; introduction of most of the concepts Alexander the Great; 2269-2232 ybp:
2500-1800 Epic (Song of God, karma yoga) and the Moksh-
and practices of classical yoga and the symbols of Emperor Asoka who greatly disseminated
Dharma (instructions on diet and fasting,
yoga and Hinduism. Buddhism.
pranayama, pratyhara, samadhi)
Patanjalis Yoga Sutras (compilations of 196
Development of sectarian cults centered on Vishnu concise aphorisms describing the goals and
1800-1200 Classical
and Shiva. methods of yoga); Early Puranas; Hatha Yoga
Pradipika (389 stanzas on raja yoga)
Extensive use and refinement of techniques of
mantra, yantra, and mudra in meditation; Late Puranas (largely sectarian sacred
1200-500 Tantric
refinement of techniques for affecting the energy histories, philosophy, myth and ritual)
body (nadis, chakras, kundalini-shakti)
Rise of bhakti movement culminating in 560-482 ybp: Kabir, poet who integrated
500-300 Sectarian
monotheistic sects of Vishnu and Shiva worship. Hindu and Muslim teachings.
1893- Swami Vivekananda at Chicago World

Demise of mogul empire and rise of British
Conference of Religions exports Hindu wisdom of
300-present Modern rule; industrialization and westernization;
yoga and Vedanta to west; Sri Aurobindu;
1947- Indian independence.
Yogananda
*Periods are generalized and should be considered approximations only as Hindu historians have been notoriously unconcerned with recording actual dates until
modern times. They freely mingle historical fact with myth, symbolism and ideology leading to a sense of timelessness in the Hindu culture.
NOTE: This compilation is incomplete and still in development. Therefore, question everything.
References: Yoga and the Technology of Ecstasy by Georg Feuerstein; In Search of the Cradle of Civilization by Georg Feuerstein, Subhash Kak & David Frawley;
The Hindu Religious Traditions by Thomas J. Hopkins and Frederick J. Streng
History of Yoga (revised 8/19/14) 54

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INTRODUCTION TO MANTRA
Introduction to Mantra (revised 8/19/14) 55

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MANTRA
Mantras are words or phrases that are chanted out loud or internally as objects of meditation.
Throughout history, cultures have believed in the sacred power of words. Many believe that saying
certain words or phrases can influence the external world or internal transformation.
What is Mantra? Mantras are often defined as a sound, syllable, word, or group of
specific words that are capable of creating transformation.
Their use and type varies according to the school and philosophy
associated with the mantra.
Mantras may be translated or interpreted by practitioners in many
ways, or even as mere sequences of sound whose effects lie beyond
mere definition or strict meaning.
Meditation and Mantras are often used in meditation to divert the mind from thought,
Mantra basic instinctual desires or material inclinations, by focusing the mind
on a spiritual idea, such as "I send compassion to all beings".
As with other objects of meditation it is important to focus and re-focus
the mind on the mantra. The mind will wander and drift into thought.
As thoughts arise, gently bring the awareness back to the mantra.
Tips for Using Mantra Method of Recitation - the mantra may be repeated audibly, as a
in Meditation whisper or silently. This depends upon your mental state. If the mind is
scattered and unsettled or you are sleepy, you may wish to repeat the
mantra audibly and then progress towards whispering and then to the
silent thought of mantra.
Speed of Recitation - Repeat the mantra at a speed that feels right, and
continue at the same rate throughout your sit. However, you may have
to alter speeds depending upon the day and your state of your mind. A
distracted and sleepy mind may require a faster repetition of the
mantra - a slower repetition may put you off to sleep!
Rhythmic Repetition of the Mantra - the mantra should be repeated

with a rhythm of your choice. For example the rhythm could be
synchronized with the breath, with the inhalation or the exhalation.

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SPECIFIC MANTRA
As you begin to meditate with mantra and wondering which mantra to choose, first clarify what
you want to achieve. As you will learn each mantra has its own use and may allow you to manifest
different aspects in your life.
While there are many different mantras used in many different spiritual and contemplative
traditions, we will focus on three: Om, Om Mani Padme Hum and Om Namo Bhagavate
Vasudevaya.
OM
Om is one of the most chanted sound symbols in India and most mantras
start with Om. It is the greatest of all mantras, and is the representation
of the past, present and the future in this one sound. Meditation on this
sacred syllable is said to satisfy every need and leads to liberation.
Om: Pronounced (ohm)
Translation: There is no translation of Om though it is often referred to as

the vibration of the universe
Uses: Om is said that it has a profound effect on the body and mind of
the one who chants and also on their surroundings.
Om Namo Bhagavate Om Namo Bhagavate Vasudevaya is used to obtain spiritual freedom by

Vasudevaya seeing the divine aspects in all beings, at every level of creation. The
sense of identity shifts to include an awareness of our inclusion in all life
though we are housed in an individual body.
Om Namo Bhagavate Vasudevaya: Pronounced (ohm nam-o bhag-a-va-

tay va-sue day-vai- ya)
Translation: Oh infinite Lord, indweller in the heart of all beings, unto

you do I turn my consciousness.
Uses: To see the Divine within everyone and everything.

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MEDITATION AND
MINDFULNESS
Created by Dave Weeks
Meditation and Mindfulness (revised 8/19/14) 59

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MEDITATION AND MINDFULNESS

The purpose of meditation is to cultivate those states of mind that are conducive to peace and
well-being, and to eradicate those that arent.
What is Meditation is the effortless control of the mind whereby you overcome its
Meditation? natural tendency to wander. The key is effortless control.
The things that differentiate meditation from concentration are loss of
bodily awareness in posture and effortless focus of the mind. Attention
without tension.
According to tradition, meditation is the seventh stage of the eight limbs
of yoga and the third stage of the four inner rungs. It is preceded by sense
withdrawal and concentration.
o In sense withdrawal, we first begin to limit the amount of external
stimuli affecting the body/mind unit. Through this limiting, the
distractions of the mind become easier to control thus enabling
greater concentration.
o In concentration the mind is focused on one object with effort in a
single point of attention. Without the development of concentration,
meditation is not possible. We must cultivate our concentration to a
point that allows its use at lower levels that do not affect the minds
wandering. We must have use of mild concentration (on breathing
and posture) before our minds will enter into a state of complete
meditation.
Concentration, meditation, and contemplation always function together
to form a sequence.
Meditation
Needs to When meditation is practiced regularly, it brings about intuitive wisdom
Become a and allows the person meditating to see the world as it is.
Habit! Meditation is a mental activity having nothing to do with words, but
rather with a feeling. This feeling state arises as space is experienced
It has been said between the random thoughts of the mind. This feeling is an awareness of
that yoga the true self.
without Touching this self gives rise to compassion, insight, knowledge, and
meditation is understanding.
simply Meditation can be challenging at first, but practiced daily it is an effective
gymnastics. way of expanding consciousness and developing intuition.

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BUILDING A PRACTICE
Starting a Practice Our western bodies find it unnatural to slow down and sit, so we balk at
the inception of a meditation practice.
While practicing one must not try to achieve or obtain anything (another
foreign concept).
There is only concentration on posture, breathing, and attitude of

mind.
The Setting First, set aside a place for meditation.
The room should be clean, furnished simply, and of a comfortable
temperature.
If you do not have a room to dedicate to meditation create a space in
your home: a corner of your bedroom, the laundry room, etc.
Food and Clothing Meditation should not be practiced on a full stomach or in a state of
hunger.
Your clothing should be comfortable and non-binding.
Time According to tradition the three best times to meditate are 4:30 am to
6:00 am.
o The 48 minutes before sunrise being the best time with the 7-12
minutes before sunrise as being the most auspicious.
Sunset is the second best time
Anytime you can arrange as a regular time to meditate is a good time!
The most important thing is to practice at the same time every day.
Eyes The eyes maybe closed, half open, or fully open as is the practitioners
preference.
The gaze should be fixed gently at the root of the nose between the
eyebrows or at the tip of the nose.
Before Meditation Before meditating it is recommended to take part in moderate exercise
(hatha yoga practice is great!).
o It will bring a sense of relaxation and release tensions from the
body.
Props A wool blanket or zafu should be used to sit on.
You may sit in any comfortable meditative pose.

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Legs and Body There are several basic sitting positions from which to choose: easy
pose, kneeling or seated in a chair. The essential point is to find a
position that you can maintain. Most of us can tolerate some minor
discomfort, but if a particular position is unduly painful, find another
one that isnt.
Choose a position that allows you to support your posture
without becoming rigid.
Easy Pose Easy Pose
Sit on a cushion or folded blanket to elevate the hips higher than
the knees.
Cross the legs comfortably.
Kneeling Pose
Kneeling Pose
Kneel on a blanket or zabuton.
Sit on your heels, a blanket or a cushion, or place a blanket
behind the knees for support.
Seated in a Chair In A Chair

Sit in a chair that allows the hips to be slightly higher than the
knees. Use a blanket or zafu to elevate the hips if necessary.
If your back needs support use a towel roll or cushion for the
lower back.
Place a blanket under the feet for comfort.
Posture Sit erect with the pelvis tipped slightly forward at the fifth lumbar
vertebrae.
Hollow the waist slightly maintaining a long spine. It is important
that the knees push down towards the earth and the head up
towards the sky.
Tuck the chin slightly to lengthen the nape of the neck.
The nose is in line with the navel.
Sway forward and backward, left and right reducing movement
each time until you come to a point of vertical balance.
Draw the shoulders slightly back and down and allow them to fall
naturally.
Let the tip of the tongue touch the palate behind the upper teeth,
jaw relaxed, and teeth slightly apart.

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Hand Positions
(Mudras) Place the hands comfortably and intentionally. Try these positions:
o Palms up to encourage openness and inspiration.
o Palms down to create a sense of grounding and stability.
Chalice Mudra o Chalice Mudra as a symbol of receiving a gift or
acceptance of knowledge. Place the left hand palm
upwards in the right with the little fingers touching the
abdomen. Allow the tips of the thumbs to touch.
Jnana Mudra o Jnana Mudra as a symbol of wisdom. Allow the tips of the
thumbs and index fingers to touch on each hand. Rest the
hands palms up on the lap.
Breathing is most important.

Breathing Meditative breathing technique is called abdominal breathing or
diaphragmatic breathing. Its chief aim is to establish a slow,
Everything that powerful, natural rhythm.
lives breaths. o The breath is drawn in thru the nose as the diaphragm drops
and the belly slightly expands.
o The air is expelled slowly and silently while the pressure of
the movement exerts a slight force on the abdomen
(pressing down).
Massaging internal organs much like the Uddiyana
Bandha)
The mind starts to concentrate on breathing out long, deep, and
gently while fixing your attention on your posture. The breathing in
will take care of itself.
Attitude of Mind Correct breathing can follow only from correct posture. In the same
way, the right attitude of mind flows naturally from concentration
on posture and breathing.
The practice of proper breathing enables nervousness to be
neutralized, emotions controlled, and mental activities directed.
Circulation in the brain is significantly improved. The cerebral cortex
rests and the conscious stream of thoughts ceases briefly allowing
spaces of feeling to arise.
When meditating, images, thoughts, and mental constructions
When Thoughts rising from the subconscious, are allowed to float past like clouds in
Arise the sky with no resistance. One of the greatest mistakes when
starting a meditation practice is to fight with oneself at the
following of thoughts. When you find yourself drifting from your
concentration on breathing and posture, you simply acknowledge
the thought (hmm isnt that interesting) and return to following
your breathing.
Meditation in practice is simple, but in real life difficult to honestly
pursue.

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PRACTICE!!!! Meditation is an experience, a feeling; it cannot be described easily
with words.
Zazen is something When we start a meditation practice it is important to remember
we do, not that if it doesnt feel good to us, we are not going to continue to
something we talk practice.
about. It is better to meditate for a shorter time with a joyous feeling then
it is to meditate for a longer time with effort.
Remember, if its not effortless, its not meditation.
TYPES OF MEDITATION
There are many styles of meditation and it is important to find one that works for you. Experiment with
different styles until you find one that resonates with you.
Neti, Neti, Neti This is a very simple technique in principle. Sit quietly for a moment or
two in a meditative pose.
Now, turn your attention inward to your mind and its thoughts. As
soon as you do this, stray thoughts will come rushing in from your
past, from your present, from the future. Each time one of these
thoughts pop up, say in your mind, neti, neti, neti. Which means: I am
not this thought, I am not that thought, I am not thought. Then slowly
turn your mind back inward and observe. Thats all there is to it.
This process will continue over and over again. The purpose of this
exercise is to show you, that you are the creator of your minds
process. That your ideas exist as tools to serve your higher self and to
observe your thoughts in a non-judgmental manner. Thus, severing the
ties to ingrained thinking of the past.
Object of Beauty The object of beauty meditation is very simple. Simply sit and think,
At this moment what is the most beautiful thing in the world? Your
answer can be anything from the face of God to the Grand Canyon or a
ten-carat diamond to a poem. Only you can tell yourself what this
object of beauty will be.
Now in your minds eye, visualize it. If you cant visualize it, pretend
youre visualizing it. Look at it very carefully, focus on it. Concentrate
until you can see every detail of your object.
When your mind wanders let the thought pass and come back to your
object of beauty. Without effort, without criticism keep coming back
to your object of beauty. The mind will continually return to random
thoughts. Set them to one side and keep coming back to your object.
After a while your mind will start to believe that it is easier to stay on
the object of concentration than it is to wander. The meditation begins
when the mind is focused on your object of beauty without effort. At
this point you are ready to slowly shift your awareness from your

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object of beauty back to yourself.
Slowly, gently, become less aware of the object and more aware of the
feeling of beauty. Again, gently bringing your mind back from where
its strayed.
Eventually you will have a feeling of beauty that will have no object
connected to it. This feeling of beauty will follow you as the space
between your thoughts grows longer.
MINDFULNESS IN OUR DAILY LIVES

Through daily practice of meditation we bring greater awareness and mindfulness into our day.
What is Mindfulness Mindfulness is described as living in the moment.

It is a state of being here, right now.
In our day to day living how often are we really in the present? Arent
most of us thinking what we need to do next, what we are doing
tomorrow, or why we did something the day before? This is not
mindfulness.
Mindfulness is being present in this very moment; not thinking about
tomorrow and not thinking about the past.
Rise and Shine There are many ways to cultivate mindfulness as we live our lives. As
Clementine! we wake in the morning, most of us find ourselves in a complete rush
as our feet hit the floor. This is a terrible way to start the new day
before us.
If we take a moment at the start of our day to enter into mindfulness,
it puts us in a more receptive mood for compassion and
understanding.
Hanging a reminder such as an olive branch or a simple note that we
see upon rising to remind ourselves of mindfulness is one of the best
things we can do to start our day. This reminder should signal us to
smile to ourselves, breathe deeply and recite an affirmation for the
start of this new and beautiful day, this new gift of life.
Food Glorious Food! One of the things I find myself doing far too often is rushing through meals.
If we enter into mindfulness as we eat, we slow down, realize that our food
is a gift we are giving to our bodies and treat it as such.
Taking time to fully chew our food (20 or 30 times per mouthful)
receiving its full flavor and nutrients is a wonderful way to observe
mindfulness and enjoy the gift we are giving our bodies.

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Is THIS the I found myself being raised in a very stressful environment when I was
Way You Want young, this translated into my adulthood. I was always getting angry
To Die? about the least of things, things that didnt matter and that I couldnt
control. This did me great emotional (and therefore physical) harm for
many years. It wasnt until I realized that I was killing myself through
hypertension that I was able to change.
When we feel ourselves experiencing a moment when were getting

angry, we need to stop and recognize these emotions. We need to
acknowledge their existence and not just try to shut them out. Then,
and only then, will we be able to enter into our mindfulness.
When we recognize these emotions we tell ourselves that we are
not these emotions, we are not these feelings.
We smile and breathe. We speak an affirmation to our self.
Through these actions we release the anger in our bodies and minds
and are now in the present moment.
Faster and In todays society we often find ourselves getting into the car in a
Faster! terrible hurry. We dont take time to slow down. We get in the car and
race down the road. We gun the gas to make sure we are first at the
light, talking on the cell phone, keeping the kids in line and plan what we
are having for dinner. Often times we dont even know where we are
headed first. All in a vehicle that weighs tons and traveling at speeds
that arewell, unsafe.
The one act of mindfulness, which is easily practiced, is to remember

to breathe when we first get into the car. Take a deep breath and let
it out slowly.
Remember that when the car goes faster, I go faster. When the car
goes slower, I go slower.
Release your jaw, Smile!
Release all the tension in your body by just being present in the act
of driving. Return to the present moment.
Have a plan when you get into the car and dont forget to breathe.
Haste Makes I first read the story about a martial arts Master having a discussion with
Waste! one of his students many years ago. They were talking about a certain
technique that the student was trying to understand the nuances of,
when they were interrupted by a knock at the door. It was the postman,
with an important letter for the Master from his homeland. The Sifu had
been expecting this letter for quite some time, but instead of opening
the letter he set the letter aside and went back to the conversation with
his student. This surprised the student; he knew that his master had
been expecting this letter and that it contained information about his

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family back home. He knew also that it meant his Master might have to
leave and return home for a prolonged period of time. This letter
contained information that would affect his master and all the students
of his school.
The student knew that his Master had been agonizing over receiving this
letter and assumed he would want to open it as soon as possible. He
paused and said to his Master that he should open his letter, which he
understood meant much to him. The Master said that it meant much to
him to finish the discussion they were having, because he was unsure
how many more they would be able to have. He also said that it was his
custom to conquer haste before making decisions. That when he had
conquered haste once he would read the letter and when he had
conquered haste a second time he would make his decision regarding
the letter.
Being in the moment one conquers haste.

Being in the moment we return to our meditation practice.
Meditation is the act that allows us to bring serenity into our daily
life and displace chaos.
When intuitive wisdom enters our lives we are no longer ruled by
our primal reactions. Once we glimpse peace and compassion in our
daily lives we only want more of it for those around us.
Through this practice of mindfulness and meditation we move into
contemplation (Samadhi) and ever closer to the ultimate realization
of truth.
We must be the change we want to see in the world

-Mohandas K. Gandhi

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READING LIST AND WEB RESOURCES
Beginners Guide to Meditation by Goswami Kriyananda
The Ring Of The Way by Taisen Deshimaru
Present Moment Wonderful Moment by Thich Nhat Hanh
Light On Yoga by B.K.S. Iyengar
The Spiritual Science Of Kriya Yoga by Goswami Kriyanada
Questions To A Zen Master by Taisen Deshimaru
Peace Is Every Step by Thich Nhat Hanh
Zen in the Martial Arts by Joe Hyams Select articles from Shambhala Sun magazine March 2006
Select articles from Shambhala Sun magazine May 2006
http://www.wildmind.org
http://www.todoinstitute.org
http://www.mindfulness.com/

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ROOTS OF YOGA
Created By Anthony Tribe, PhD, RYT 200
Section 3: Roots of Yoga 71

The Roots of Yoga 1: Exploring Patajalis Yoga Stras
WORKSHOP OVERVIEW
Introduction
Workshop Goals & Structure
The Yoga Stras - what and why?
Contexts
Meaning of the term yoga
union, yoke, discipline, (from yuj, to join, yoke); horse/chariot yoking
- Yoga as discipline paramount in the Bhagavad Gt
Forms of Yoga, e.g. Rja, Haha, Mantra, Kualin
Yoga before Patajali
Buddhist and Brahmanical (Hindu) traditions
Yoga as a darana
A school of philosophy with liberation as the goal
Patajalis Yoga Stras Form, Style, Structure

The author Patajalis biography
Form of the Yoga Stras: 195 stras divided into four chapters (pda): Samdhi
(concentration), Sdhana (practice), Vibhti (powers), Kaivalya (freedom)
Stra style: terse, aphoristical, economical; requires interpretation/commentary
Patajalis Yoga Stras Key Themes

The Mind
Mind as the problem and the solution
Yoga Stras as psychology: an account of mind and of mental functioning
Dukha (suffering, unsatisfactoriness)
As the motive; etymology (du+kha)
As avoidable (YS 2.16: heyam dukham angatam)
Misperception dukhas basic cause, i.e. we fail to see things as they are
Practice (abhysa)
Calming, stilling, focusing the mind
- as a preliminary to the generation of wisdom/discrimination (praj/viveka)
Yoga Stras as a set of practice-options: tools for psycho-physical transformation
- including the Eight-limbs of Yoga (aga-yoga)
Exploring Yoga Stras 1.1-2 - see handout
Yoga Connection, September 11th 2011 Anthony Tribe

(associated quotations)
THE MIND
BhagavadGt6.34-5
cacala hi mana ka pramthi balavad dham
tasyha nigraha manye vyor iva sudukaram
For the mind is unstable, Ka, whirling, powerful, stubborn;
I think it is as hard to restrain as the wind.
asaaya mahbho mano durnigraha calam

abhysena tu kauteya vairgyea ca ghyate
Undoubtedly, O Strong-Armed One, the mind is hard to restrain, mercurial;
but by practice and non-attachment, Son of Kunt, it can be restrained.
(trans. Anthony Tribe)
Dhammapada
The mind is fickle and flighty, it flies after fancies wherever it likes: it is difficult indeed to restrain.
But it is a great good to control the mind; a mind self-controlled is a source of great joy. (35)
What we are today comes from our thoughts of yesterday, and our present thoughts build our life of
tomorrow: our life is the creation of our mind. (1)
(trans. Juan Mascaro)
YOGA
Yogaistheabilitytodirectthemindexclusivelytowardanobject
andsustainthatdirectionwithoutanydistractions.
(T.K.V.Desikachar)
The birds have vanished down the sky.

Now the last cloud drains away.
We sit together, the mountain and I,
until only the mountain remains.
(Li Po, trans. Sam Hamill)
STRA STYLE
alpkaramasadigdhasravadvivatomukham
astobhyamanavadyamcastrastravidovidu
Stra-knowersknowastratobe:
terse,unambiguous,pithy,universal,meaningful,faultless.
(VyuPura,trans.AnthonyTribe)

PATAJALIS EIGHT LIMBS OF YOGA
1. ABSTENTIONS (yama): Social Ethical Discipline (i.e. The Sphere of Relationships)

Non-harm (ahis)
Truthfulness (satya)
Refraining from Stealing (asteya)
Sexual Restraint (brahmacarya)
Non-acquisitiveness (aparigraha)
2. OBSERVANCES (niyama): Individual Ethical Discipline (i.e. The Sphere of Lifestyle)

Purity (auca)
Contentment (satoa)
Austerity (tapas)
Study/Reflection [on oneself and sacred texts] (svdhyya)
Dedication to the Lord (vara-praidhna)
3. POSTURE (sana)
4. BREATH CONTROL (pryma)
5. DISENGAGEMENT OF THE SENSES (pratyhra)
6. CONCENTRATION (dhra)
7. MEDITATION (dhyna)
8. ABSORPTION (samdhi)
Note
Patajalis Eight Limbs of Yoga are stated and elaborated in Yoga Stras II. 28 III. 8.

Yoga Stra 1.1

(
athayognusanam
Now[follows]theteachingonYoga.
Stra Components and Word Meaning

athayoga-anusanam
atha:now
yoga:Yoga(fromyuj,toyoke,join)
anusanam:inflectedformofanusana,instruction(fromanu+s,toinstruct,teach)
Yoga Stra 1.2

-/1/2
yogacittavttinirodha
Yogaistherestraintofmentalactivity.
Stra Components and Word Meaning

yogacitta-vtti-nirodha
yoga:inflectedformofyoga,Yoga
citta:mind(fromcit,tothink,understand,reflectupon)
vtti:activity,function(fromvt,toturn,revolve,roll)
nirodha:inflectedformofnirodha,stilling,restraint,cessation(fromni+rudh,toconfine,restrain,
check,suppress)

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ADDITIONAL TOPICS
Section 4: Additional Topics 77

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ADDITIONAL TOPICS: TABLE OF CONTENTS
Power of Mudras 81
Introduction to Ayurveda 93
Pranayama 115
Restorative Yoga 125
Prenatal Review 131
Chair Yoga Overview 141
The Psoas 145
Stress Management 153
Section 4: Additional Topics 79

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THE POWER OF MUDRAS

Created by Tracy Gordon, RYT 200
The Power of Mudra (revised 8/21/14) 81

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THE POWER OF MUDRAS: OVERVIEW

What Are Mudras? Mudra means "seal", as in sealing a path or promoting a particular
energy flow. Mudra refers to a variety of yoga practices that aren't poses
exactly, but various techniques for sealing life-force energy (prana) inside
the body to preserve it rather than let it escape.
The word mudra is more commonly used today to refer to specific hand
gestures used during mediation and pranayama to seal the fingers. They
are used as a vehicle to experience the phenomenal world as it is or as a
method of cultivating a specific state of mind.
History Of Mudras The language of the hands is probably the oldest in the world. In the dawn
of our days, before man received the gift of speech, hand gestures were
the primary form of communication.
As a means of expression there probably existed a symbolic and

conventional art of gesture before any artistic attempts in stone, clay,
wood, or colors were made.
Communicating We constantly use our hands, body gestures, and facial expressions to
With Our Hands make signs or pictures of ideas we want to convey. Most of us take these
hand gestures for granted as simply means to communicate, but they're
more than that. They are examples of mudras; precise ways of holding the
hands or fingers, and body to represent specific acts of offering, saluting, or
understanding, and to produce certain energetic effects. Mudras are an
external expression of inner resolve, suggesting that such nonverbal
communications are more powerful than the spoken word.
MUDRAS AND YOGA

History of Mudras Nobody really knows how hand gestures evolved into a form of yoga.
And Yoga Scholars speculate that mudras may have developed from one of three
sources: shamanic dance, the ancient mimetic hand gestures that
accompanied Vedic chanting, or perhaps the hand movements prescribed in
the Vedas to handle ceremonial tools during official rites. According to some
historians, the asana tradition itself derives from the practice of these ritual
hand gestures in pre-Vedic times.
Mudras can be found in the art and rituals of many sacred traditions. In the
Buddhist and Yogic systems, the hands represent the sun (right) and the
moon (left), intelligence and meditation. In both systems the fingers are
associated with the five elements, but variations abound as to which fingers
represent which element.

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The early yogis most likely did not spend a lot of time speculating about the
existence of an inner moon, chakras, nadis, or energy for that matter. They
directly experienced them and then cryptically referred to them in teaching
texts.
The origins of specific mudras are unknown, but it is believed that each
gesture is the natural outer expression of an enlightened inner state. You
can think of mudras as the sign language that springs from an open mind and
an awakened heart.
How Mudras Work Prana (life force) can escape out the fingertips as it circulates through the
body during meditation and pranayama practices, and hand mudras bring
the fingertips together in various ways for different subtle effects. Hand
mudras in essence, create a pranic circuit. The purpose of a mudra is to re-
channel energy back into the body.
We draw on the power of mudras for healing as they focus the body's
energetic forces and breath to particular areas in very precise ways. Mudras
can also work to develop energy circuits in the body, channel breath and
mind for healing, or help us enter more deeply into meditation.
Some mudras employ the entire body. Asanas, in this view, represent the
evolution of mystic gestures into full body "seals." Mudras join asana as a
tool to help facilitate the inner attitudes a yogi endeavors to cultivate and
are designed to influence both the dense physical body and subtle bodies.
By holding the hands in a particular posture, even for a few seconds, very
significant energy movements can be effected, helping the practitioner to
heal illness, rejuvenate the immune system and increase overall well being
at every level.
Benefits Of Using Mudras work in two ways: inside out or outside in. They can express a higher
Mudras state of consciousness, but the same mudra can also be used to consciously
induce that state. By touching various points on the fingers and thumbs, the
subtle body can be stimulated and eventually brought into equilibrium.
Along with providing such health and subtle energy benefits, basic yoga
mudras can help deepen your yoga practice. Every gesture can be read as a
message from the mind's "deep time," where the self articulates truths the
ego may not yet know.
As you continue to develop this practice, you can strive to make every action
of your hands a mudra - a living prayer.

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Benefits Of Using Mudras have a special role to play in the grand scheme of the purification
Mudras and opening of our nervous system to the higher expression of our inherent
divine qualities - peace, energy, creativity, compassion, and great happiness.
Meditation and pranayama cover two basic prerequisites for mudras - the
cultivation of inner silence in meditation and the cultivation of the initial
purification and opening in the central channel through breathing to
facilitate the rise of ecstatic conductivity. Once these two practices are well
established, then the use of mudras can become a productive pursuit.
Practicing mudra during asana, meditation, pranayama, or kirtan (chanting)

will help you quiet the background chatter of your mind. Mudras can remind
you of two important pieces of yogic wisdom. First, you are already
whatever you seek to be; reminding you that you that there are states that
you consciously choose to feel and express. Second, mudra practice can help
you find a way to translate good intentions into skillful action. As such,
mudras are the bridge between your inner spiritual experience and your
outer interactions with the world.
T H E HA N D S
What The Hands The hand is magical, as well as, functional. It is also like a miniature
Represent universe representing a complete cosmological system. The hand expresses
our moods in each minute gesture. If you look at your palm you will see
that the lines form intriguing patterns. If you can understand the patterns,
your hands reveal an energy map of your consciousness and health.
The yogis mapped out the hand areas and their associated reflexes to a
certain part of the body and brain. Each finger relates to a certain element
of which all life is formed as well as reflecting different emotions or
behaviors.
Composition Of We have about 4,000 nerve endings at the tip of our fingers. The nerve
The Hand endings are connected with organs and can influence, relax, stimulate or
balance them, depending on the individual need.
Each fingertip conducts a different vibrational energy and mudras bring the
energies together in different combinations. Each combination completes
an energy circuit in the body and mind, creating a calming effect that also
stimulates various chakras (energy centers).

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THE FIVE ELEMENTS

Nature has provided us with the five basic elements - earth, fire,
space, water and air that constitute our body. The universal
presence of these elements affects the functioning of our body
and mind. To remain healthy and free from any illness or
diseases, a balance is required among these five elements. The
hand mudra regulates these five elements in our body.
We have over 72,000 nadis that are electric or pranic currents

that run from the crown of the head to the toes of the feet and
the tips of the fingers. The major crossings of nadis form the
chakras. Mudras stimulate the five elements allowing energy to
move more freely through the nadis and chakras.
Each finger represents the manifestation of one of the five basic

elements.
The Five Elements
Blood and other fluids are composed of water element; it keeps the flow of body
and life. As there is more than 70% water in the body, it plays a very important role
in the maintenance of heat and circulation of blood. It controls the reproductive
Water
organs, sex and lymphatic glands. It regulates production of tissues, cells, bone
marrow, flesh, nerves and antibodies that grow out of these glands to ensure
perfect health.
All the life forces become inert and inactive in the earth element and more energy
Earth is used up to keep it active. In the human body, our bones and muscles are the
Earth element, which controls whole physical structures of bodies, bones and flesh.
Space holds the controlling key to the entire body. In order for air to circulate in
Space / Heaven the body and maintain a proper balance, there has to be space. If such circulation is
/ Ether blocked, it creates pain and toxins build up. Space is needed to move things, and
should not be blocked.
Air is life itself. All the workings of the human body are due to the air element. It
regulates the function of the heart, circulation of blood and maintains balance of
Air the body. It helps respiration and downward movement of stools and urine. It
produces sound, nourishes mental faculties and also the faculty of memory, It also
controls emotions, balances temperament and enhances purity of mind and spirit.
Fire creates heat in the body. It heats up the water, regulates sight, provides
strength to the body by digesting food, induces hunger and thirst, and maintains
Fire
suppleness of muscles. It maintains body temperature, activities of all organs,
formation of blood, flesh, fats, bones and purification of skin.

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Mudras And The Five The practice of mudras can help to harmonize the five elements in the
Elements human body. The fingertips have many concentrated nerve root endings
that are free energy discharge points. Science also confirms that around
every fingertip there is a concentration of free electrons. By touching
together the tips of the fingers or the fingertips to other parts of the palms
this energy (prana) is redirected back into the body helping to balance the
five basic elements.
MERIDIANS
Our hands, like our feet, are made up of reflex
zones and are very sensitive. They contain more
nerves and endocrine glands than any other part
of our bodies. Meridians are the energy paths
that run through the body and control its
individual functions (circulation, respiration,
digestions, and individual organs).
Thumb Lungs
Index Large intestine & deep meridian of

Finger the stomach
Middle Circulation & deep meridian of the

Finger gallbladder
Ring
Immune system & liver
Finger
Little
Heart & small intestine
Finger
USING MUDRAS: GETTING STARTED

Including Mudras In You can include mudras in your yoga practice in many ways, and they can
Your Practice add inspiration to any meditation. It is important to practice mudras while in
a good mood and a positive atmosphere. Feelings and thoughts influence the
energy fields and the flow of energy in a negative or positive manner, even if
we don't notice it. We want to engage these energy fields in a positive sense.
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How To Practice Mudras can be done while seated, lying down, standing or walking. You may
Mudras want to practice several gentle asanas to relax and open your awareness.
Be sure your body posture is symmetrical and centered, and that you are as
relaxed as possible. Sit quietly. Spend a few minutes noting exactly how the
body, mind, and breath feel. This way, when you apply a mudra you will
notice how it changes the breath, alters the feeling in the body, and impacts
the mind.
The Mudra Practice Exhale several times before a mudra and discharge expended energy
making room for what you want to achieve. Always allow your breath to
come naturally; do not force the breath.
The pressure of the fingers should be very light and fine and your hands
should be relaxed.
It's possible that you won't immediately feel the effect, but it's still there.
Put your practice into your own hands with confidence and inspiration!
PRAN MUDRA
Pran Mudra With each hand, place the tips of the thumb, ring finger, and little
(Life Mudra) finger together.
The other fingers are extended.
This mudra helps optimal flow of the prana (vital energy) in the body, and
it energizes and activates every cell of the body. The Pran Mudra reduces
fatigue and nervousness and it increases our stamina, assertiveness, and
healthy self-confidence in addition it gives the courage to start something
new and the strength to see things through.

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VAYU MUDRA
Vayu Mudra (Wind With each hand bend the index finger so that its tip touches the ball of
Mudra) the thumb.
Then press the thumb lightly onto the index finger.
Extend the other fingers in a relaxed way.
This mudra helps to correct an imbalance in the wind element. Too much
wind in the body can be caused by inner waste substances, particularly in the
intestines, or inner tensions that are in turn based on states of agitation. Too
much wind can also disrupt normal breathing rhythms.
SHUNYA MUDRA
Shunya Mudra With each hand bend the middle finger so that it touches the ball of
(Heaven Mudra) your thumb.
Lightly press down on the middle finger with your thumb.
The other fingers are extended.
If we look within and make amends for old offenses while performing this
mudra, forgiveness will open up new gateways that lead into the light and
into a lightness in the life ahead of us.

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PRITHIVI MUDRA
Prithivi Mudra With each hand place the tips of the thumb and ring finger tips together,
(Earth Mura) using light pressure.
Extend the other fingers.
This mudra can restore your equilibrium and trust. We need stability and
nourishment to grow and be effective in our place in the world. Use this
mudra for security, inner stability, and self-assurance.
BHUDI MUDRA
Bhudi Mudra With each hand place the tip of your thumb and little finger together,
(Fluid Mudra) extend the other fingers in a relaxed way.
More than half our body weight consists of fluids. This mudra helps restore
or maintain equilibrium in the fluid balance.
NOTES:

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RE F E R E N C E S
Hirschi. Gertrud. Mudras: Yoga in Your Hands
Shaner, David Edward. The Body Mind Experience in Japanese Buddhism
Kirk, Martin & Boon, Brooke. Hatha Yoga Illustrated: For Greater Strength, Flexibility and Focus
Yoga Journal Magazine December 2002
Miller, Richard. Yoga Journal Magazine October 2006
Yoqani. Asanas, Mudras and Bandhas - Awakening Ecstatic Kundalini
Dekleen, Tyra & Campbell, AJD. Mudras, or the Ritual Hand Poses of Buddha Priests and the Shiva
Priest of Bali
Datta, Siri. Opening Your Heart with Kundalini Yoga.

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INTRODUCTION TO
AYURVEDA
Created by Kathleen Kennedy, CAS, RYT 500
Introduction to Ayurveda (revised 8/21/14) 93

AYURVEDIC PHYSICAL ASSESTMENT
Category Qualities Prakruti Observations/Conditions
oval
Face Shape angular, square V P K
round
delicate, subtle
Facial Energy passionate, intense V P K
soft, sweet
small, darting
Eyes medium, deep set, piercing, V P K
large, moist, gentle
small
Nose (size) medium V P K
large
narrow
Nose (bridge) medium V P K
wide
thin
Lips medium V P K
thick
long
Neck medium V P K
short
dry, kinky, sparse
Hair Traits fine, balding, early grey V P K
coarse, dense, oily
thin
Skin Thickness medium V P K
thick
dry, rough, wrinkles,
Skin Condition slightly oily, moles, V P K
soft, moist, oily, smooth
lacks luster
Complexion ruddy, rosy V P K
pale
slight, irregular
Physique moderate V P K
stocky, solid
narrow
Bones moderate V P K
stocky
rectangular
Palm of Hand square V P K
long, narrow
Fingers medium, V P K
short, thick
Other Observations V P K
enthusiastic, rambling
Speech Patterns concise, clear V P K
thoughtful, deliberate
TOTAL PRAKRUTI V P K
AY
YURVEDIC HISTORY
CATEGORY
I prefer to eat frequently but my hunger I have a strong appetite I prefer to eat I prefer to eat 2-3x/day, but I can go
Appetite
level is variable, and I often forget to 3x/day and rarely skip meals. without eating with no discomfort.
eat.
If I miss a meal, I often get light- If I miss a meal, I often get irritable or If I miss a meal, it doesnt really bother
Appetite
headed, anxious or cranky. angry. me.
After eating, I often experience gas or After eating, I often experience After eating, I often feel heavy or
Digestion
bloating heartburn or acidity. sleepy.
I tend to have irregular bowel I tend to have 1 to 2 bowel movements I tend to have one bowel movement
Elimination
movements one time per day or less. daily, usually with regularity and ease. per day with no straining or difficulty.
My bowel movements are often dry My bowel movements are usually well- My bowel movements are usually well-
Elimination
and hard. At times I may strain or formed, but sometimes they are loose formed, slow and easy.
push. and may burn.
I usually dont gain weight very easily. When I gain weight, it is easy to lose it. I gain weight easily and lose it slowly.
Weight
My hands and feet often feel cold, and I am warm most of the time no matter I adapt easily to most conditions, but
Body
I prefer warmer climates. what the climate is. tend to feel cool.
Temperature
My skin tends to be dry. When very dry My skin flushes easily and has a My skin is thick, smooth and often
Skin
it tends to feel rough. reddish or yellowish shade. feels damp or oily.
When I have rashes, they tend to be When I have rashes, they tend to be When I have rashes, they tend to be
Skin
dry and itchy. Blemishes are usually red and burning. Blemishes are usually wet and oozing. Blemishes are usually
blackheads. acne. white pimples.
CATEGORY
I tend to sleep lightly and awaken very I tend to sleep soundly and awaken My sleep tends to be deep and long. It
Sleep
easily. It can be difficult for me to go to with ease. can be difficult for me to awaken in the
sleep. morning.
MENTAL & EMOTIONAL PATTERNS

Under stress I often become worried or Under stress I often become irritable, Under stress, I often withdraw to
Stress
overwhelmed, and fear. but usually rise to the challenge. observe or become reclusive.
I am changeable and often have I make decisions easily, but can I am careful but easy-going about
Decision
difficulty making decisions. change my mind with new information. decisions.
Making
I like to start projects, but at times have I like to start and finish projects. I like working on a project, but prefer to
Projects
difficulty finishing them. Completion is important to me. let others start them.
When I am balanced I feel creative, When I am balanced I feel perceptive, When I am balanced I feel nurturing,
Personality
enthusiastic, vivacious, and flexible. disciplined, logical, and tolerant calm, devotional, patient, and attached.
FOR WOMEN ONLY

I experience PMS:
often sometimes not at all
My menstrual cycle is irregular. My menstrual cycle is regular. It comes cramps bloating

It comes every ___ to ___ days and lasts ___days. every ____ days, and lasts _____ days. headache weight gain
irritable breast tenderness
My menstrual flow is often light, but may vary. My menstrual flow is medium heavy, and My menstrual flow is heavy and is
is usually consistent. very consistent.
I often have severe, cramping pain during menses. At times, I have mild pain during menses. I rarely have pain during menses.
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INTRODUCTION TO
PRANAYAMA
Introduction to Pranayama (revised 8/21/14) 115

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PRANAYAMA
Breathing, or Pranayama, is an important bridge between the activity of yoga and the quieter
states of relaxation and meditation. In this workshop, we will practice yoga to help improve and
expand your breathing, and breathing practices to quiet the mind, relax the body and energize
both.
WHAT IS Pranayama (Sanskrit: pryma) is a Sanskrit word meaning "lengthening of

PRANAYAMA? the prana or breath". The word is composed of two Sanskrit words, Prna, life
force, or vital energy, particularly, the breath, and "yma", to lengthen or
extend. It is often translated as control of the life force (prana).
Pranayama is loosely translated as prana or breath control. The ancient yogis

developed many breathing techniques to maximize the benefits of prana.
Pranayama is used in yoga as a separate practice to help clear and cleanse the
body and mind. It is also used in preparation for meditation, and in asana
(physical postures), to help maximize the benefits of the practice, and focus the
mind.
Breathing is so simple and so obvious we often take it for granted; ignoring the
power it has to affect body, mind and spirit. With each inhale we bring oxygen
into the body and spark the transformation of nutrients into fuel. Each exhale
purges the body of carbon dioxide, a toxic waste. Breathing also affects our
state of mind. It can make us excited or calm, tense or relaxed. It can make our
thinking confused or clear. What's more, in the yogic tradition, air is the primary
source of prana or life force, a psycho-physio-spiritual force that permeates the
universe.
BENEFITS OF Strengthens the immune system
PRANAYAMA Calms and steadies the mind
Improves focus and concentration
Increases the rate of metabolism (to aid with weight loss)
Increases lung capacity
Can help release physical, mental and emotional holding patterns
Improves digestion and elimination
Releases toxins
TIPS FOR USING Ensure that your position is relaxed and comfortable.
PRANAYAMA Better concentration yields better results.
Practice Pranayama for a couple of minutes each day and gradually increase
until you are doing at least 10 minutes a day.
Always begin by observing the natural flow of breath
Most Pranayama is done through the nose
PRECAUTIONS If you begin to feel lightheaded, anxious or agitated, release the breathing
pattern and allow your breath to equilibrate.
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BASIC ANATOMY OF BREATHING

Breath equals life. No matter what we do for a living, where we live, how much or how little we
have, everyone breaths. We have been doing it unconsciously since the day we entered the world.
Though we take the process for granted most of the time, we all understand that we need to take
in oxygen and expel carbon dioxide in order to live.
BREATHING The respiratory system consists of the nose and mouth, pharynx and larynx,
trachea and bronchi, lungs and thorax and the diaphragm. For the purposes of
this workshop we will look at the lungs and the diaphragm.
THE LUNGS We each have two lungs that are arranged in lobes and are surrounded by a
membrane that secretes a lubricating fluid. The lungs, together with the heart,
occupy most of the chest cavity, bounded on the sides by the ribs and on the
bottom by the diaphragm.
The air that we take in contains about 20% oxygen. It is in the lungs that this
oxygen is absorbed into the body by attaching to the hemoglobin in the blood.
At the same time the carbon dioxide waste that has traveled through the body
to the lungs is expelled upon exhalation.
When we breathe we pull air into the lungs by expanding their outer walls and
then blowing it out again.
THE The diaphragm is a large muscle that rests horizontally
DIAPHRAGM across the base of the rib cage. Imagine an oval shaped
dinner plate or bowl, turned upside down, and inside your
lower rib cage. The diaphragm is connected in the front,
along the sides of your lower ribs, and also to the lumbar
spine.
On inhalation, the diaphragm muscle contracts and pulls

downward, such that the ribs flare out slightly, and pulls the
bottom of the lungs downward to bring in air. Upon exhalation, the diaphragm
releases downward and the air releases out. With the Yoga practice of deep
diaphragmatic breathing, the space just below the breast bone at the upper
abdomen pushes in slightly enabling you to exhale more completely.
The chest and abdominal muscles are not used in diaphragmatic breathing.
Conscious diaphragmatic breathing is extremely relaxing to the autonomic
nervous system and is essential preparation for deep meditation.
FOUR PARTS Each part of the breath can be worked with for different results.
OF THE InhalePuraka
BREATH RetentionKumbhaka
ExhaleRechaka
RetentionKumbhaka

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PRANAYAMA TECHNIQUES
DIAPHRAGMATIC It is a basic yoga breathing technique that is used when performing yoga and
BREATHING meditation. Diaphragmatic breathing is one of the most important
foundational practices for yoga and meditation.
Technique
1. Lay down flat on your back (it is easiest to
learn diaphragmatic breathing while lying on
your back - later you can practice it sitting or
standing). Place your left hand on your
abdomen below the navel, and the right hand
on your chest.
2. As you breathe, notice whether there is more
movement in the abdomen or the chest. The
more you use the diaphragm when breathing
the more movement you will feel in the
abdomen.
3. Try to take your breath down deeper and
deeper into the lungs so that you feel the
abdomen lifting as you breathe in and falling
as you breathe out. Gradually, each time you practice this you should
notice the abdomen moving more firmly, and the chest moving less. If you
cannot feel the action of the diaphragm, try sneezing or laughing and you
will feel a very pronounced movement of your left hand resting on the
abdomen.
Benefits
Helps pump the blood through the organs of the abdomen, and plays a
key role in moving waste through the intestines.
Access larger deeper recesses of lungs allowing for greater oxygen
intake.
More efficient exchange of gases during respiration.
More efficient breathing due to the fact that more energy is required
to breath with the diaphragm muscle than with the chest muscles.
Contraindications
Pregnancy
Abdominal surgery, hernia or other physical issue in this area

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DIRGHA Dirgha Pranayama is referred to as Diaphragmatic Costal breathing or Complete

PRANAYAMA Yogic Breathing, as it utilizes the diaphragm and the intercostal muscles.
Technique
1. This pranayama exercise is often done while seated in a comfortable, cross-
legged position, but it is also nice to do while lying on the back, particularly
at the beginning of your practice. When you are lying down, you can really
feel the breath moving through your body as it makes contact with the
floor.
2. As you inhale, allow the belly to fill with air, drawing air deep into the lower
lungs. As you exhale, allow the belly to deflate like a balloon. Repeat
several times, keeping the breath smooth and relaxed, and never straining.
3. Breathe into your belly as in Step #1, but also expand the mid-chest region
by allowing the rib cage to open outward to the sides. Exhale and repeat
several times.
4. Follow steps #1 and #2 and continue inhaling by opening the clavicular
region or upper chest. Exhale and repeat.
5. Combine all three steps into one continuous or complete flow.
6. First inhale by filling the abdomen and then CONTINUE inhaling as you
expand and fill the chest. Then exhale first from the chest as it empties and
falls and then CONTINUE exhaling from the abdomen as it draws inwards
completely. This is one round of the full yogic breath.
Benefits
Same as Diaphragmatic breathing
Greater inward focus of the mind
Contraindications
Same as Diaphragmatic breathing, though most people can access some
level of complete breathing

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UJJAYI BREATH Ujjayi means "victory" in Sanskrit, so this is the breath of victory. Ujjayi warms
the breath as it enters the lungs, helping to build heat in the body so that
stretching is safer and the inner organs can be cleansed of any toxins that have
accumulated. Through this heat, the internal agni or fire' is stoked, and a
powerful healing process is unlocked.
Technique
1. Please find a comfortable seat in a chair or on the floor.
2. Sit with your spine tall. Close your eyes. Deepen your breath.
3. For now, open your mouth and begin to breathe in and out through your
mouth.
4. Keep your spine tall.
5. On an exhale, slightly constrict the back of the throat and begin to make a
haaaaaa sound, like the sound of the wind or the ocean.
6. Imagine that you are trying to fog up a pair of glasses.
7. Keep the spine tall.
8. 3 more breaths.
9. Now close your mouth and breathe in and out through your nose making
the same sound.
10. Practice this for 3 minutes
You know you are doing it right if your breath sounds like the ocean. With
experience, your breath will become refined so that it is only audible to you and
maybe the person next you.
For beginners it is common to emphasize the exhalation, but eventually the goal
is to have an equal inhalation and exhalation, with the Ujjayi sound on the
inhale and the exhale.
Benefits
Calms the mind and the body
The breath becomes a focal point which increases concentration
Meditation practice becomes easier to concentrate
Stimulates circulation and metabolism
Increases prana
Contraindications
If you feel dizzy or light-headed stop for a few minutes then resume,
breathing slowly.
Perhaps spend shorter amounts of time practicing this breath. If you feel faint,
place your hands on your knees and bend over until your head is lower than
your heart so that blood flow can return.

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KAPALABHATI Skull shining breath This breath consists of rapid, forced exhales followed by
passive inhales.
Technique
1. Sit comfortably with your spine erect.
2. Take a few deep breaths and relax - allow for a free
flow of breath.
3. Inhale and allow your belly to expand.
4. Exhale forcefully through the nostrils by contracting
the abdominal muscles and then passively
(spontaneous free natural) allow the inhalation to
happen.
5. Repeat this several times slowly
6. (Up to 5 times; when this is comfortable can increase to 20).
7. Gradually pick up the pace to find your own rhythm.
8. After each round, exhale completely, holding the breath out briefly. Inhale
when needed, holding the breath in briefly. Exhale when ready and repeat
or return to normal respiration.
Benefits
Aids in curing consumption, removes impurities of the blood, and tones
up the circulatory and respiratory systems.
Clears out the stale, residual air in the lungs and saturates the cells with
oxygen and prana.
Releases large amounts of carbon dioxide and toxins, thereby purifying
the body. Persons suffering from asthma will find this very helpful.
Strengthens the diaphragm, the heart and the entire nervous system.
Energizes, revitalizes and recharges the entire system with prana and
stimulates cellular metabolism.
Brings mental clarity and alertness.
Gives a deep, stimulating massage to the abdominal organs.
The constant movements of the diaphragm up and down act as a
stimulant to the stomach, liver and pancreas.
Contraindications
Pregnancy
Menstruation
Unregulated high blood pressure
Recent surgery, injury or inflammation of the abdominal or thoracic
region (colitis, cancer, hernia, active stomach ulcer, emphysema or heart
conditions)

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Alternate nostril breathing A simple, scientific exercise that can be practiced

NADI SHODANA virtually anywhere. It is based on the fact that we alternate between the two
nostrils when we breathe.
Technique
1. Upright position in a comfortable asana.
Tilt your head slightly forward.
2. First half round:
Fold the index and middle fingers of the
right hand into the palm. At the same
time the other fingers should be
extended. (Vishnu Mudra)
Close right nostril with your right
thumb.
Inhale through the left nostril for a
definite period of time say 5 seconds.
Close the left nostril with the right ring finger and little finger
Concurrently remove your thumb from the right nostril, and exhale.
This to be done for twice the inhalation period, i.e. for 10 seconds.
This completes the first half of one round
3. Second half round:
Inhale through the right nostril for a definite period say 5 seconds.
Close the right nostril with the right thumb.
Exhale through the left nostril for a period that is twice that of inhalation
i.e. 10 seconds.
Benefits
Cleanses/detoxifies the Pranic channels
Regulates Prana
Imparts relaxation
Improves mental functioning and alertness
Imparts optimum creativity and optimum logical verbal activity of the
brain.
Improves sleep
Contraindications
Cold/ Nasal block (Stuffed nose).
Forced breathing is not advised and can lead to complications.

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BANDHAS (LOCKS)
Bandhas are used in asana and pranayama practice to control the flow of energy (prana). When
prana is made to flow in the yogi's body by the practice of pranayama, it is equally necessary for
her to employ bandhas to prevent the dissipation of the energy. Without the bandha, pranayama
practice can injure the nervous system.
Bandhas bring you inward and upward into higher states of consciousness and give you control of
your vital energies.
Pranayama cultivates new prana and bandhas help you direct that prana. The physical form of
prana is associated with breath.
MULA BANDHA Contraction of area between anus and genitals. It can start as anal contraction,
but should be refined to just the perineum. Similar to Kegel.
UDDIYANA Contraction of the lower abdomen with a slight lift, only after an exhalation.
BANDHA Stimulates and lifts the energy of the lower belly, to unite it with the energies in
the navel and heart.
Drawing up of the pelvic floor naturally leads into the drawing up of the
abdomen.
JHALANDARA
BANDHA Chin lock. Drop the chin down and draw it back towards the collar bones.
MAHA
BANDHA When all three bandhas are practiced together, the great lock.

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RESTORATIVE YOGA
Restorative Yoga (revised 8/21/14) 125

Restorative
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FORWARD BENDS
Sit cross legged with chair (or bolster) in front of you; chair on non-skid surface
Sit on one or more folded blankets such that when you rest forward on the chair the back
maintains it natural curve; the lower back does not round.
Adjust the chair distance adding blankets to seat or using the back of the chair so that
you are able to comfortably lean on it.
Rest forehead on arms or turn head to one side.
Keep chin tucked so neck does not sag.
SUPPORTED Close your eyes.
CROSSED-LEG
At no time should there be pain or discomfort in the back.
Sit with legs apart and chair (or bolster) in between them; chair on non-skid surface
If you feel inner knee discomfort bring legs closer together until there is only a
comfortable stretch of the inner thigh
Sit on one or more folded blankets such that when you rest forward on the chair the back
maintains it natural curve; the lower back does not round.
Adjust the chair distance adding blankets to seat or using the back of the chair so that
you are able to comfortably lean on it.
SUPPORTED Rest forehead on arms or turn head to one side.
WIDE ANGLE Keep chin tucked so neck does not sag.
Close your eyes.
At no time should there be pain or discomfort in the neck, knees or back.
From kneeling with a bolster or pile of blankets

Move to table and then sink buttocks back onto heels
- as far as comfortable; may need a blanket or towel under the ankles or behind the
knees if there is discomfort in the feet or knees
Torso and head fold forward to the bolster; completely supported on thighs and bolster
Hands can be overhead, under the head or brought along sides
- some may find it more comfortable to keep head elevated; rest on folded arms
SUPPORTED Relax
CHILDS POSE
Restorative
BACK BENDS The Yoga Connection
Sit on the floor in front of the long side of your bolster and a rolled blanket nearby
Lower onto your side then gently roll onto your black
Adjust the bolster so the middle back is supported and shoulders rest on the floor
The rolled blanket can be placed under the head to make the neck comfortable
If there is discomfort try moving off the bolster; trying both directions
Placing a blanket under the feet may also help
SUPPORTED Alternate setup, have a block nearby before lowering into the pose
BACKBEND Gently lift the hips and slide the block under your hips long edge parallel with the spine
The added height reduces the degree of the arch
Lie flat on your back, heels hip width and close to the hands; block nearby
Arms at the side, palms up
Begin with small pelvic tilts; inhaling on tilt, releasing on the exhale
On an inhale, slowly lift the hips, by pressing the legs
Core is lightly contracted, not strained
- Watch for knees splaying outward
Slowly lower hips and rest sacrum on the block rotating the block to use the height most
SUPPORTED comfortable for you
ARCH
Lie flat on your back, heels hip width and close to the hands; bolster nearby
On an inhale, slowly lift the hips, by pressing the legs
Lift only high enough to slide the bolster under the hips
Slowly lower hips and rest sacrum on the bolster
Extend the legs
PELVIC
STRETCH
Place bolster or blankets end to end to accommodate length of body

Sit down straddling the bolsters and move slightly toward the end behind you
Use the support of your arms to help you lie back
Carefully slide off the end toward your head so your shoulders touch the floor
If you feel discomfort in your lower back, bend knees and place feet on the floor, on top of
the bolster or on either side.
Use a rolled towel or blanket under the neck to prevent jamming the chin into the chest
SUPPORTED Close your eyes, place an eyebag over your forehead or eyes
BRIDGE
Sit in front of the short end of a bolster.

Move into seated bound angle pose; soles of the feet together
Place the strap around the back at the top of the hips
Bring each end over the top of each leg, making one side short enough so the end is
around your shin
Take the long end under your feet and then buckle to the short end
Gently adjust the length so it holds your legs at a comfortable tension
SUPPORTED Slowly lower your back towards the floor, coming down to elbows and then completely
BOUND-ANGLE Place a double folded blanket under your neck and head; your forehead is higher
than your chin which is higher than your breastbone
Position two more blankets to support your forearms
Two more blankets or bolsters are placed under the thighs
Once in position all limbs and the head are well supported and the tailbone is on
the ground; torso is at about a 45 degree angle.
Restorative
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LATERAL
Lie over a stack of two or more folded blanket or bolsters so your waist is
well supported.
Neither hips nor shoulders should touch the floor
Optionally raise arms and move palms together overhead or wider if
shoulders compress
RECLINING
HALF-MOON
TWISTS
Lie on the floor with your right hip close to the end of the bolster
Bend your knees and slide your feet to the left so the outside of you right leg presses on
the floor
Let leg can rest on your right or you can open the space between them
Turn to your right and put your hands on the floor gently pressing to lengthen the front of
your body
Gently lower into a comfortable position on the bolster
RECLINING To increase the twist, turn your head to the right, away from your knees
SPINAL TWIST You may want to add a blanket under your head
Relax the space between the shoulder blades
Release into the twist on each exhalation
INVERSIONS
Lie on your side and scoot your bottom up to the wall

- you may want a blanket under hips
Carefully rotate your hips, using core strength to lift your legs up the wall
- scoot closer to the wall if needed; check for blanket/blocks needed to elevate hips
LEGS UP THE
WALL
Place long side of the bolster near the wall leaving about 6 to 10 inches
Place a single fold blanket at a 90 degree angle in the middle of the bolster
Sit on one end of the bolster, shoulder to the wall
Roll back and simultaneously using core strength to lift your legs up the wall
- scoot closer to the wall if needed; check for blanket/blocks needed to elevate hips
ELEVATED LEGS
UP THE WALL
Restorative
RELAXATION The Yoga Connection
Sit on the floor with a chair in front of you

Use your arms to lower onto your back and lift the lower legs onto the chair
If the legs are resting easily on the chair it may be too high, adjust your
height by laying on blankets
Place a blanket under the head to support the neck
Cover eyes with an eyebag
Rest with arms out to the sides like wings
RELAXATION
LEGS ON CHAIR
Lie flat on your back arms to the side palms up a foot or so away from the body
Legs are stretched out, feet falling outwards
- Knees can be bent feet on the floor; will release pressure on the lower back
*** Look/ask if anyone needs/wants bolster/props
Eyes are closed
Scan body starting with the feet and notice any part that needs adjusting
Breath deeply starting with abdominal breath, moving into full yogic breath for a few rounds
TOTAL Allow breath to return to normal, melting into the floor
RELAXATION Focus on the breath as it enters and leaves the body through the nose
Savasana - For final savasana various mediation techniques can be used here
Sit in front of the long side of stacked blankets or bolster lie over to determine placement
and height
Start with the centerline just below the shoulder blades
Lower the height until you do not feel over arched
Place a bolster under your knees and if needed a blanket under the feet
Place a blanket under the head
Relax with arms to the sides like wings
MOUNTAIN Neck should be completely relaxed allowing the throat to open
BROOK
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PRENATAL REVIEW
Created by Sue Ferguson, RN, E-RYT 500, PYT
Prenatal Review (revised 8/21/14) 131

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PRENATAL REVIEW
This review is not designed to be a full prenatal teacher-training specialty. Yoga Connection offers
that option periodically. In your Body Basics notebook (Anatomy & Physiology for Yoga) you have a
section on the reproductive system that outlines the basic male and female anatomy and
physiology with brief information on the menstrual cycle, process of impregnation, and stages of
pregnancy. There are also two articles on yoga for pregnancy one by Sue Ferguson and one by
Judith Lasater. This packet and review is a supplement to those materials for which you are
responsible. References for prenatal yoga and reproductive anatomy and physiology are included in
the Anatomy & Physiology reference list.
The key to working with pregnant women is awareness of some of the physiological (and
emotional) changes they are going through and modifying the yoga practice accordingly. Yoga for
most pregnant women is generally gentler, slower paced, modified for their stage of pregnancy and
their particular needs. Liberal use of props is recommended. Offer lots of options. Pay close
attention to them in class watching for signs of dizziness, unsteadiness, or discomfort. Pregnant
women are very body-aware, so ask them to modify for their own needs and let you know if
something does not feel right or is not working for them so you can offer suggestions. Remember,
they are not just yogis with big bellies. Much is going on in their bodies during pregnancy, which
may impact their yoga practice. Yoga also can be very beneficial in helping alleviate or decrease
some of the symptoms.
Some (But Not All) Of The Changes That Occur During Pregnancy Include
Joints are looser due to hormones (relaxin)

Possible blood sugar fluctuations (low or high)
Relative anemia of pregnancy - greater blood volume but not an increase in red blood cells
Postural hypotension (due to fluid shifts when changing positions, esp. sudden standing, or
coming up from inversions)
Tissue swelling / fluid retention can occur (ankles / hands) slight swelling in wrist area can
cause carpal tunnel issues of pregnancy
Fatigue (especially early and late)
Feel warm / hot (adjust room temp accordingly)
Urinary frequency (weight of baby on bladder)
Less space for breathing (pressure on diaphragm) & feeling short of breath
Shift in center of gravity (caution with balance though they are so aware they tend to do well!)
Leg cramps (hydration and movement help)
Vena Cava Syndrome: weight of uterus pressing on vena cava (which returns blood to heart)
when lying on right side or back later in pregnancy can cause dizziness, nausea, hypotension,
fainting.
Emotionally labile
Change in breast size impacts posture / back muscles
Digestive changes gas, indigestion, constipation etc - yoga helps

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Discomfort low back, mid-scapular, round ligament pain

Yoga is a great program to prepare women for childbirth. Pregnancy and childbirth are life-
changing experiences. Yoga asanas, breathing, relaxation, visualization, affirmations, mudras,
meditation are powerful tools to assist a woman through this process.
Why Yoga? Pre/Peri/Post Natal
Preparation of body for pregnancy

Promotes reproductive health and hormone balance
Invigorates reproductive organs and glands
Tones pelvic nerves
Increases strength and flexibility throughout pelvis
Tones muscles (back, spine, abdominal wall and pelvis)
Honoring our rhythms and cycles
Self-awareness / emotional balance
Promotes awareness of breath and breathing efficacy
Reduces some discomforts of menses and pregnancy
Post-natal toning / strengthening/ relaxation / emotional balance
THE MAGIC BOWL

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YOGIC BREATHING: PRENATAL AND LABOR & DELIVERY TECHNIQUES

Deep Cleansing Breath - before and after each contraction
YOGA COMPLETE BREATH:
Inhale: Breathing in through nose and filling from base of belly to top of shoulders as
though filling a pitcher of water from bottom to top.
Exhale: Breathing out through nose, emptying top to bottom and ending with gentle
squeeze to pelvic floor. Can also be done passively as a haaaaaaa breath. Exhale should be
as long or even twice as long as in breath.
ALTERNATE NOSTRIL BREATHING
In through Right close off Right nostril
Out through Left ... In thru Left ... close off Left
Out thru Right ... In thru Right ... close off Right
In thru Left ... in thru Left ... close off Left (continue until time is up)
CANDLE-BREATH (KAKI BREATH) OR PURSED-LIP BREATHING
Inhale slowly through nose
Exhale very slowly through pursed-lips in continuous stream as though trying to make
candle flame dance without extinguishing it
YESSSSS BREATH
Deep inspiration, smile, and let breath hiss out slowly through teeth as you say "Yessssss" -
4-6 of these will get you through a contraction
(slows breath down - positive affirmation - "yes I can do this")
STAIRCASE BREATH
(prevents hyperventilation that is caused by panting)
Variation 1- Up The Stairs
Sniff breath in small increments through nose and release in slow sigh (imaging
climbing a slide ladder up, up, up and sliding the breath down and out)
Variation 2 - Down The Stairs
Breath in slow deep breath through nose
Let it out in small pants or Ha Ha Ha increments
Notes

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OPTIONAL POSTURES FOR PREGNANCY

Tailor Pose (simple crossed legged pose, hips elevated)
Butterfly (hip opener)
Ankle flexion, extension, circles prevents varicose veins
Wide angle forward fold and Janu Sirsasana (one-legged posterior stretch - strap)
Basic Kneeling
Neck Rolls, Shoulder Shrugs & Rolls
Chest Expander (seated or kneeling)
Namaste Press (strengthens pectoral muscles)
Arm rotations and Arm lifts
Sacral Series (Sway legs) good for SI joint and low back issues
o Spinal flexion and extensions
o Hip pulses (opp. direction from knees)
o Little Mermaid (Sway Pose)
o Dolphin dives over bent knee
o Spinal twist from this position
o Lifts
Cows Head Pose with Straps
Cat / Cat Variations
Easy lunges (with blocks)
Child with wide legs / support as needed
Down Dog (short hold wider legs)
Easy Camel stretches (hands on hips)
Cat & Variations (wags, extensions etc)
Wind-relieving pose (knee-chest earlier in pregnancy)
Pelvic Tilts (from any position)
Easy arch (1st two trimesters if comfortable)
Happy Baby (1st two trimesters brief time on back)
Sacral Clock (same as Happy baby)
Pelvic floor exercises Kegels & Pelvic elevator tighten and release
o Mula Bandha / Aswini Mudra
Squat (prepares pelvic floor can be supported wall / block)
Standing
o Ragdoll (gentle inversion / knees bent / come up slowly protect back)
o Tadasana (with pelvic tilt neutral pelvis)
o Moon Stretch (1 or 2 arms)
o Wheel (gentle)
o Warrior I (Wide arms)
o Warrior II (Flowing or short holds)
o Triangle (modify / use props)
o Wall Hangs

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Balance Pose & Other Wall Work:

o Tree at Wall
o Stork
o Supported Dancer (easy)
o Wall Hang
o Table at Wall
o Legs up wall if still able to be on back
Partner Work
o Partner Tree
o Partner Squat
o Back to back rock
o Partner Warrior
Chair Work use chair for balance
o Chair twist
o Chair Warrior II
o Chair Down Dog
Seated Spinal Twist (modified -move away from bent leg)
Savasana on left side, support under head, between legs and under belly as needed
Rules of Thumb & A Few No Nos
1. No belly-down after 1st trimester

2. No full inversions (modified inversions ok think safety)
3. Shorter holds / Rest between poses
4. No vigorous breathing techniques (kapalabhati, bastrika) or stomach pumping techniques
5. Nothing to simulate pushing or bearing down
6. Minimize time on the back (vena cava syndrome uterus presses on vena cava carrying
blood back to the heart if on R side or back later in pregnancy can cause drop in blood
pressure, dizziness, nausea, fainting)
7. Protect sacro-iliac joints in low back (move hips in direction of turn when twisting avoid
pushing)
8. Back awareness
9. Balances are ok very mindful
10. Slower pace
11. Offer lots of modifications and props (blocks, straps, walls, chairs, cushions, blankets, etc)
12. Gentle on the wrists can get a carpal tunnel of pregnancy
Notes

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MUDRAS FOR PREGNANCY AND CHILDBIRTH

Yoni Maha Sacral Mudra Jala Mudra
Sacred Feminine For Pelvic Ease Mudra Of Water
(Birthing Waters)
Padma Kapota Anahata

Opening The Blossom (Lotus) Holding The Dove Of Your Compassion
Heart And Your Babys Heart (For Yourself And Baby)
Anjali Notes:
The Spirit Within Me Honors
The Spirit Within You

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AFFIRMATIONS FOR PREGNANCY AND CHILDBIRTH

I am radiantly healthy and my pregnancy is moving along exactly as it should.
My baby is healthy and peaceful and nourished by my peaceful mind and healthy body and
calm spirit.
Childbirth is a normal healthy event
My body is my friend I trust my body
My baby and I are working together harmoniously. We are grateful for this powerful
experience.
I fully feel the force of this new life within me and I celebrate it.
When my baby is ready, the door to my womb will open so (s)he can be born easily.

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CHAIR YOGA REVIEW
Chair Yoga Overview (revised 8/21/14) 141

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CHAIR YOGA OVERVIEW

Hatha Yoga teaches us to explore the possibilities of movement in our physical body. As we
become stronger and more flexible, mentally and energetically we become more resilient and
adaptable. Many people live in bodies that have become foreign to them and this disconnect can
leave one feeling powerless. My mentor, Priscilla Potter, has often said that as teachers, and
practitioners, we should focus on what our students or we can do. She has also said that Yoga is not
about standing on your head, but firmly on your own two feet. Whatever students we may be
blessed with, and however they enter our class, this is what we have to offer them: possibility and
confidence.
Chair Yoga has many applications and benefits for a wide variety of people. The focus of this course
is Chair Yoga for people who cannot or prefer not to practice on the mat. Many of us spend a
majority of our lives in chairs, from the time we are very young, school desks to computer desks,
driving, eating and watching television. Modern life is very sedentary, but our bodies are designed
to MOVE!! Chair Yoga is a way to teach all students how to incorporate movement into their
everyday life in simple and enjoyable ways.
Working with the Aging Body

First of all, we are all aging. The cumulative effect of our experiences brings us every day to where
we are, physically and otherwise. Working with an older population simply means that there are
more experiences to take into account. Yoga in general has become more socially acceptable in
the past ten years or so, and as people experience the effects of aging they are drawn to a gentle
practice that can help them feel more at home in their bodies . It is important as instructors that
we support where our students are and help them set realistic goals . Below are some general
safety guidelines.
Safety Guidelines
Yoga shouldnt hurt! It is important to let students know what they should be feeling in any given
pose, and what they should not be feeling. For instance when extending the spine, as in Seated
Cow, their back should not hurt.
Breathe, breathe, and breathe! When the body is stressed one will tend to hold the breath. It can
be helpful to design small movement flows with the breath to encourage students to breathe.
When holding a pose, remind students to breathe.
Keep both feet on the ground! It is not recommended to ask students to lift both feet. Single leg
lifts, marching and half boat are good ways to bring awareness to the core without posing the
increased risk of straining the back. Even when practicing with single leg poses, attention should
be given to how one supports this movement from the core.
Head above; heart below. While some students may be able to practice gentle inversions, as a
rule it is not recommended for this population. The guideline is no more than 45 at the hip when
seated and no more than 90 from a standing position.

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Take it easy. High impact movement, such as jumping, is not recommended. Slow, controlled
movement with emphasis on mindfulness is the least likely to cause injury. Starting with smaller,
simpler versions of movements can help students stay safe. As you may have students who
cannot practice standing, there will also be students who should not move in certain ways, such
as spinal rotation (spinal fusion, osteoporosis, disc issues, etc.), or external rotation and flexion in
the hip (hip replacements and related issues).
Other Considerations
Some students, of any age, may be concerned that Yoga conflicts with their religious and/or
personal beliefs. While there may be students who enjoy the foreign sound of Sanskrit terms
many may be concerned about having to learn a new language to practice yoga. As instructors
we must constantly weigh the benefits versus the risk for our students. Consider the risk of losing
a student who could really benefit from the movement and relaxation Yoga has to offer for one of
the above reasons... would it be worth it? It is important to be sensitive to where students are
coming from, and meet them there.
The above should be considered with regard to music choice. Also, many older students will have
varying degrees of hearing loss. It is very common for people with hearing loss to have a greater
challenge hearing when there is a lot of background noise.
Recommended Reading and Reference List

Anywhere, Anytime, Any Body Yoga by Emily Slonina (Jan 12, 2010)
Chair Stretch Yoga by Patricia Akins and Murray Gintis (Jul 31, 2010)
Chair Yoga for You: A Practical Guide by Olivette Baugh Robinson, Barbara Leaf Stewart and
Clarissa C. Adkins (Apr 20, 2011)
Exercises for Joints & Glands: Simple Movements to Enhance Your Well-Being, as taught by
Swami Rama (2nd Ed. 2007)
Yoga for Fibromyalgia: Move, Breathe, and Relax to Improve Your Quality of Life (Rodmell Press
Yoga Shorts) by Shoosh Lettick Crotzer (Mar 17, 2008)
Yoga and Multiple Sclerosis: A Journey to Health and Healing by Loren Martin Fishman, B. Phil
and Eric Small (May 28, 2007)
Yoga Therapy: A Guide to the Therapeutic Use of Yoga and Ayurveda for Health and Fitness by
A. G. Mohan (Dec 14, 2004)
Sunrise in the sky of the heart is the most blessed sight. Swami Nityananda

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AWAKENING THE PSOAS

Created by David Forest, RYT 500
Awakening the Psoas (revised 8/21/14) 145

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Buried deep within the core of your body, the psoas (pronounced "so-az") affects every facet of your life,
from your physical well-being to who you feel yourself to be and how you relate to the world.
The psoas is a muscle deep in the hip area; there are two, one on each side.
They connect to the top of each thigh bone (femur) and fan up and out
through the pelvis, over the hip and into the lower back. Connection points in
the back are to the vertebra of the low back (lumbar L1-L4) and the lowest rib
(thoracic T12).
The psoas are a major part of the abdominal cavity, forming part of the floor
and back. The kidneys are positioned on either side, and the bladder and
reproductive organs lie in front. They meet the diaphragm in the general area
of the solar plexus.
In addition to being a hip flexor, the psoas provides stabilization to the spine. The psoas initiates the
movement for walking and helps us maintain balance when standing. As the psoas is literally in the core of
our being, they play a key role in every asana. Often when evaluating a pose, we look to the pelvis for
alignment clues; the psoas plays a key role in our pelvis position.
What happens when the resting length of the psoas is shortened? It could cause the pelvis to have an
anterior (forward) tilt; the tailbone points back rather than down and the lower (lumbar) curve is
exaggerated. A condition called lordosis. This can lead to issues in the shoulders and neck. If the psoas are
unequal in length when at rest, this can cause twisting of the hips that translates to the spine and knees.
Inequality can also lead to shortening of one leg.
Other issues caused by the structural changes include changes in breathing,

food absorption and elimination. Issues can also be translated to reproductive
organs increasing the occurrence and severity of menstrual cramps.
As the path of the psoas is similar to the sciatic nerve, it can also contribute to
sciatic pain.
The psoas is also considered by some to be the seat of fear or the primary
place a person holds fear within the body. Just as we hold tension in the
shoulders or jaw, fear is held in the psoas. It is not unreasonable then to have
feelings of fear or unrest when releasing the psoas.
From this point, it is not difficult to make the connection to our energetic or subtle body. If the psoas is
shortened and holding fear, it is interfering with the flow of energy. Situated near Saturn and Jupiter,
enforces the idea we are dealing with insecurities and fears that are characteristics of unbalanced energies
in these centers.
The psoas is more than a muscle and has a profound effect on our entire well-being; physical, emotional and
subtle.

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WARM-UP
Stretches
Lie flat on your back with knees bent, heels hip width and arms at your sides
Support the head if necessary so the neck is comfortable
Notice the position of the back; it may or may not be flat on the floor
Maintain this position, just resting for about 20 minutes.
Do not force the back down.
At the end of 20 minutes, the psoas should relax some or completely
The back may be flatter or completely flat
Constructive Rest
Starting in Constructive Rest

Draw the left knee into the chest; keep head and shoulders on the floor
SLOWLY slide the right leg out
Pay attention to the hips, they should remain still
Stop straightening the leg at the first sign of the hips tilting
Repeat with the right knee in, sliding the left leg out
Reclined Psoas
Stretch
From kneeling, step left foot forward so knee is over the ankle
Right knee is slightly behind the hips
Tuck tailbone under, while gently pressing the hips forward
To depend the stretch, raise the right arm up and over slightly to the left
Repeat on the other side
Low Lunge
Stretch

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Toning Exercises
Lie flat on your back, heels hip width and close to the hands
Pressing the foot on the floor, lift the other leg up and while keeping it off the floor move
it up and down (a couple of inches at a time)
Then side to side
Then diagonal (top right to bottom left)
Diagonal (top left to bottom right)
Lying Toning
Exercise Repeat on the other side
Starting in Cat (Kneel on all fours)

(Hands and knees should width/hip width and in alignment)
Extend the right leg back, keeping toe on the floor to start
Check hips still parallel with floor
Still extending, raise the back leg until it is even with hips
Raise the opposite arm, stretching the hand forward
Slowly lower in arm then knee
EXTENDED CAT
Repeat on the opposite side

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AWAKENING SERIES
Adapted from BandhaYoga
Stand feet hip width This pose works the psoas in the
Muscles are active, but not turning plane
tense As with Triangle, start with the front
Return to Mountain between knee bent
each side and each pose to Press the torso or hands into the
rest thigh to activate the psoas
If available, straighten the front leg
REVOLVED
MOUNTAIN POSE TRIANGLE
Tadasana Parivrtta
Trikonasan
Move into Triangle with the
front knee slightly bent Begin in a twisted lunge, with the
Now place the elbow on the back knee on the floor. Place the
thigh and press down while back elbow on the front knee to turn
simultaneously trying to flex the body. As with Revolved Triangle,
the thigh. gently squeeze the torso against the
This isometrically contracts front thigh
TRIANGLE the psoas.
Trikonasan REVLOVED SIDE ANGLE
Utthita Parsvakonasana
Again place the elbow on the
knee and isometrically
contract the psoas by Bend the knees to release the
attempting to flex the trunk or hamstrings as you bend forward.
lift the leg. Contract the psoas to flex the hips.
WARRIOR II
Virabhadrasana II WIDE ANGLE
FORWARD FOLD
Bend the knee so the belly is
on or near the thigh From kneeling, step left foot forward
Press the torso or hands into so knee is over the ankle
the thigh to activate the Right knee is slightly behind the hips
psoas in the side plane Tuck tailbone under, while gently
pressing the hips forward
To depend the stretch,bend the right
knee and grab the foot
HEAD-TO-KNEE
SIDE STRETCH Low Lunge
Parsvottanasana Stretch II
Finish with a passive stretch of

Attempt to lift the front leg in the psoas by placing a block or
this posebut dont actually bolster under the sacrum.
lift it.
ARCH
WARRIOR I
Setu-bandhasan
Virabhadrasana I
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REFERENCES
Yoga Journal, Release Your Psoas
http://www.yogajournal.com/practice/169/
Yoga Journal, The Psoas is:

http://www.yogajournal.com/practice/170/
The Psoas Book, Liz Koch
Bandha Yoga, Scientific Keys Awakening the Psoas

http://bandhayoga.com/keys_psoas.html
Pranasana Yoga. THE PSOAS THE MUSCLE OF THE SOUL

http://pranasanayoga.blogspot.com/2012/06/psoas-muscle-of-soul-lowerback-pain.html
Fitz Gorman Method: A Core Walking Program,

http://blog.corewalking.com

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STRESS MANAGEMENT
Stress Management Workshop (revised 8/21/14) 153

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Hatha Yoga provides simple yet effective and accessible techniques that can be used to develop an
awareness of what elicits a stress response. The practice of Hatha Yoga helps to identify ways of
responding to stress and learning to cope with and relieve it. This awareness and the stress
management techniques can help prevent the development of major health problems. Gentle
techniques will include: Yoga poses to rejuvenate and revitalize the body, breathing practices and
deep relaxation to calm and restore the mind, meditation and visualization to calm and center the
spirit, and acupressure to release muscular tension and improve circulation.
The Stress Response

In her book, Relax and Renew, Judith Hanson Lassiter, Ph.D., P.T., tells us Stress begins with a
physiological response to what your body-mind perceives as life-threatening. For our ancestors,
this many have been defending against the aggression of a hungry animal. For modern-day
humans, this may be living the fear of losing a job in a sagging economy, or the health crisis of a
family member.
Whatever the stressor, the mind alerts the body that danger is present. In response, adrenaline
and noradrenalin hormones are secreted and act upon the autonomic nervous system as the
body prepares to fight or flight. Heart rate, blood pressure, mental alertness, and muscles tension
are increased. Systems that are not a priority in the immediacy of the moment such as digestion,
elimination, growth, repair, and reproduction are shut down. The adaptive responses have been
positive for human survival over thousands of years, though for our ancestors a stressful situation
(attacking animal) resolved itself quickly (people fought or ran) and the body returned to normal.
(Lassiter, Relax and Renew, p. 4.)
Unfortunately in our modern lives today, we are often not able to resolve situations so directly
and thus live with chronic levels of stress that take a toll on our health and wellbeing. Stress can
be insidious and often out of proportion to actual situations and our reactions disproportionate to
the threat.
The solution to stress lies in cultivating awareness, responding instead of reacting to stress, and
realizing we have the choice to manage or reduce stressors in our lives.
Taking time out each day to relax and renew is essential to living well -Judith Lassiter
The Key To Healthy, Easeful Living

Learn to:
1. Identify the sources of stress in your life.
2. Reduce stress by determining if you can eliminate the stress by making changes
Alter the stressor: search for a new job, enlist help in driving the children
Avoid the stressor: change behavior (e.g., leave 10 minutes earlier for work or know
your limits by learning to say No. (Stress Management, Helpguide.org, Melinda
Smith, MA and Robert Segal, MA)
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3. Manage stress by determining what stressors cannot be changed, learning to minimize the
detrimental effects by adapting to the stressor and accepting it.
Breathing (pranayama)
Positive attitude/affirmation
Body awareness; recognize tension (body scan, Hatha Yoga, acupressure, etc.)
Cultivate awareness of your thinking mind, the ongoing dialogue in our heads
(meditation and practicing mindfulness)
Accept things you cannot change
Make time for fun and relaxation
Adopt a healthy lifestyle
See handout on Strategies for Coping with Stress
Breathing
Techniques
Observing the breath
Belly breath
Alternate nostril breathing
Breath of joy
Bring your attention to your breath (adapted from Judith Lassiters Relax and Renew):
Before getting out of bed in the morning
Just before a meal
Before picking up the phone to make a call
As you enter your workplace
When you come home
During an intense conversation
While waiting at a stoplight
Whenever you think you have too much to do in too little time
Just before you go to sleep
Affirmation
Planting a positive thought or thinking pattern in your mind:
When you awake and prepare for your day
As you approach a meeting at work
Before you enter into a difficult conversation
As you begin meditation or hatha yoga practice
When you return home
Before going to sleep as you breathe deeply

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Yoga Postures For Stress Relief
In general forward folds, sitting or standing, have a calming effect. Tension in neck and shoulders
is common so shoulder openers can help reduce this. Standing and balancing poses can help
stabilize and center your focus. Remember to approach all poses with mindfulness and breath.
Childs pose
Yoga mudra (sitting, fold forward)
Rag doll
Lying butterfly
Chest expander
Eagle arms and eagle pose
Cows head arms
Downward dog
Cobra or upward dog
Lunge
Triangle pose
Table pose at the wall
Tree pose
Supine twist
Legs up-the-wall
Savasana
Daily Reminders When Yoga Poses Are Not Possible

Gentle neck stretches
Shoulder rolls
Observe breath
Take a slow, deep breath
Standup
Take short breaks
Forward hang in your chair
Rest head on arms at your desk
Acupressure points
Do an activity with mindfulness
Laugh at yourself

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INTRO TO SANSKRIT
Created by Anthony Tribe, PhD, RYT 200
Section 5: Sanskrit 159

Accent in Sanskrit the Search for the Guru
Accent in Sanskrit = A Stress Accent

I.e. a particular syllable receives a stress or emphasis not an especially strong one,
however.
Vedic Sanskrit had a tonal accent (somewhat like Chinese) but this disappears by the
time of Classical Sanskrit.
Knowing whether a syllable is heavy or light is crucial in determining the stressed
syllable of a word.
Light (laghu) and Heavy (guru) Syllables

Light syllables: have a short vowel (i.e. a, i, u, ) and are followed by a single
consonant at most.
Heavy syllables: all others, i.e. (i) syllables with a long vowel or dipthong or (ii) a
short vowel followed by two or more consonants.
Rules for deciding which syllable to stress

1. Work from the end of a word towards the beginning.
2. Look for the first heavy (guru) syllable. This receives the emphasis.
Notes
The final syllable of a word is never emphasized.
If in a word there is no syllable that is heavy then the first syllable receives the stress,
e.g. niyama, purua, jahara
This works for words of up to 4 syllables; generally longer words are compounds
of separate words that are generally stressed individually.
Test Words (the syllable in bold receives the accent)

Examples of stress on the:
Penultimate syllable (next to last):
anusvra, svdhyya, visarga
Antepenultimate syllable (next to next to last):
himlaya, Patajali, pigal, yogin, Pini, pacima, mahbhrata, rmyaa,
Rmnuja
This is perhaps the most common stress position in Sanskrit words, in contrast to
English which tends to stress the next to last syllable (as, e.g. in the English
pronunciation of Himalaya).
Fourth syllable (from end):
kualin
(This type is fairly rare; most examples are verbs, e.g. darayati, gamayati)
anthony tribe
Sanskrit as an Indo-European Language
Indo-European

_____________________________________

Western Eastern
(Greek, Latin etc.)
Indo-Iranian
Modern European Languages
____________________________________

Iranian Indo-Aryan

_____________

Avestan Old Persian SANSKRIT (OIA)

Farsi ______________________|

Prakrits (MIA)

Early (~ 500 CE: Pali, Ashokan inscriptions)
Middle (Regional Prakrits; Usage in drama)
Late (Apabhraa -> approx. 1000 CE)

Modern Indian Languages (NIA)

_________________________________________________________
| Assamese, Bengali, Gujarati, Hindi, Konkani, Maithili, Marathi, Nepali, Oriya, Punjabi, Sindhi, Urdu |
-------------------------------------------------------------------------------------------------------------------------------------
Note: the main Dravidian languages (with the Indian state they are most spoken in in parenthesis), are:
Kannada (Karnataka)
Malayalam (Kerala)
Telugu (Andra Pradesh)
Tamil (Tamil Nadu)
These are all south Indian languages. Brahui and Gondi are also Dravidian, found in western Pakistan and central
India respectively.
-------------------------------------------------------------------------------------------------------------------------------------
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Indias Contemporary Linguistic Diversity
The Twenty-Two Official Languages of India

(Languages in order of numbers of speakers. Figures as of 2001 census.)
Speakers
Language LanguageGroup Geographicaldistribution
(millions)
Hindi Indo-Aryan 422 The"Hindibelt",NorthernIndia

Bengali Indo-Aryan 83 WestBengal,Assam,Jharkhand,Tripura
AndhraPradesh,Karnataka,TamilNadu,
Telugu Dravidian 74
Maharashtra,Orissa
Maharashtra,Karnataka,MadhyaPradesh,
Marathi Indo-Aryan 72
Gujarat,AndhraPradesh,Goa
TamilNadu,Karnataka,Pondicherry,
Tamil Dravidian 61
AndhraPradesh,Kerala,Maharashtra
JammuandKashmir,AndhraPradesh,
Urdu Indo-Aryan 52
Delhi,Bihar,UttarPradesh
Gujarati Indo-Aryan 46 Gujarat,Maharashtra,TamilNadu
Kannada Dravidian 38 Karnataka,Maharashtra,TamilNadu,Goa
Malayalam Dravidian 33 Kerala,Lakshadweep,Mah,Puducherry
Oriya Indo-Aryan 33 Orissa
Punjabi Indo-Aryan 29 Punjab,Chandigarh,Delhi,Haryana
Assamese Indo-Aryan 13 Assam
Maithili Indo-Aryan 12 Bihar

SantaltribalsoftheChotaNagpurPlateau
Santali Munda 6.5 (comprisingthestatesofBihar,Chattisgarh,
Jharkhand,Orissa)
Dardic(Indo-
Kashmiri 5.5 JammuandKashmir
European)
Konkan(Goa,Karnataka,Maharashtra,
Konkani Indo-Aryan 2.5
Kerala)
Nepali Indo-Aryan 2.5 Sikkim,WestBengal,Assam
Indo-Aryan, Gujarat,Maharashtra,Rajasthan,Madhya
Sindhi 2.5
Northwestern Pradesh
Manipuri Tibeto-Burman 1.5 Manipur
Bodo Tibeto-Burman 1.2 Assam
Dogri Indo-Aryan 0.1 JammuandKashmir
Sanskrit Indo-Aryan 0.05 Mattur(villageinKarnatakastate)
(AdaptedfromWikipediaarticle,LanguageswithocialstatusinIndia,http://en.wikipedia.org/wiki/
Languages_with_ocial_status_in_India)
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Sanskrit AlphAbet
(StandardRomanTranscription)
13 Vowels
a i u

e ai o au
ANUSVRA & VISARGA
33 Consonants
Voiceless Voiced
MouthPosition Nasals
Unaspirated Aspirated Unaspirated Aspirated
Guttural(Velar) k kh g gh
Palatal c ch j jh
Retroflex(Cerebral) h h
Dental t th d dh n
Labial p ph b bh m
Semi-vowels y r l v
Sibilants,Aspirate s h
anthonytribe
Sanskrit Pronunciation Guide
Consonants
Consonant Sounds like the [bold] consonant in: Examples in Sanskrit words:
k kin [- emphasis] krama, karma, kma, kl
kh kin [+ emphasis] mukha, sukha
g give gomukha, guru
gh do-ghouse (< dog-house) drgha
king aga
c cello [- emphasis] cakra, citta, candra
ch change [+ emphasis] chy
j join jnu, ajali
jh he-jhog (< hedge-hog) jhakra
canyon patajali, paca
<> t tick [- emphasis] k <> tapas, tamas
h <> th tick [+ emphasis] haha <> sthira, atha
<> d dove n <> dev, dvipda
h <> dh ma-dhouse (< mad-house) dha <> dhyna, dhra
rna [prepare to say the maala, daa, gua
r but say na]
n nut n, nirodha, agni
p pin [- emphasis] pra
ph pin [+ emphasis] phala
b boat baka, bla
bh clu-bhouse (< club-house) bhagavad, bhakti, bhujaga
m might mantra
y yoga yoga
r right rajas, rma, rga
l left laghu
v vow (sometimes wow!) viparta, svdhyya
short vna, alabha, prva
short ra, ka, pupa
s sit sthira, sukha, sattva
h hot haha, hasta
anthonytribe7/11
Sanskrit Pronunciation Guide
Vowels
Vowel Sounds like the [bold] Examples in Sanskrit words (taken from
vowel(s) in: Yoga vocabulary)
a america padma, yama, cakra, candra, atha
father sana, pra, sasra, kma, abhysa
i bit sthira, iva, akti, nti, dvipda
deep gt, n, vra, vara, viparta

u put sukha, mukha, mudr, guru, buddha,
too mla, prva, skma, stra, rdhva
intrsting vka, parivtta, vtti, ka, i
(as a pronunciation of
interesting)
held twice as long rare: mainly in forms of some nouns (e.g.
dram)
bottle vary rare: only in the verb kp, to arrange
e eight dev, gaea, bheka, yurveda, klea
ai aisle maitr, advaita, vairgya
o go yoga, yogin, bhoga, go, soma
au cow auca, krauca
Anusvra & Visarga
nasalization: as in ahis, siha

French bon, encore
aspiration (at end of dukha
word produces an echo yoga (= yogaa)
of preceding vowel)
anthony tribe
Sanskrit Yoga Terminology
SANA NAMES Inversions

rsana
Standing
Tsana Sarvgsana
Uttnsana / Ardha Uttnsana Relaxation
Utthita Trikosana avsana
Prvakosana Viparta Karai
Prvottnsana Other
Vrabhadrsana Apnsana
Utkasana Parighsana
Garusana YOGA STRAS
Vksana Definition of Yoga
Seated yoga citta-vtti-nirodha (i.2)
Dasana Definition of sana
Padmsana sthirasukham sanam (ii.46)
Siddhsana Kriy Yoga
Sukhsana tapas, svdhyya, vara-praidhna
Vajrsana (ii.1)
Nvsana 8 Limbs of Yoga (Yogga)
Mlsana yama, niyama, sana, pryma,
Gomukhsana pratyhra, dhra, dhyna, samdhi
(ii.29)
Forward Bends & Twists
Jnu rsana 5 Yama-s
Pacimottnsana (Pacimatnsana) ahis, satya, asteya, brahmacarya,
aparigraha (ii.30)
Ardha Matsyendrsana
Yoga Mudr 5 Niyama-s
auca, satoa, tapas, svdhyya,
Backbends vara-praidhna (ii.32)
Bhujagsana
alabhsana SUBTLE-BODY TERMS
Ardha rdhva Dhanursana Channels (n)
i, pigal, suumn
Sun Salutation
Srya Namaskra Centers (cakra)
Adho-mukha vnsana mldhra, svdhihna, maipura (or
rdhva-mukha vnsana maipra), anhata, viuddha
(viuddhi), j, sahasrra
Caturaga Dasana
anthony tribe
Sanskrit Posture Names: Structure and Meaning
STANDING FORWARD BENDS & TWISTS

Ardha Candrsana ardha (half ) + candra (moon) + Ardha Matsyendrsana ardha (half ) + matsya (fish)
+ indra (lord) + [name of a Yogi]
Garusana garua (eagle) + ... (Name for the
chief of birds) Jnu rsana jnu (knee) + ra (head) +
Pda-hastsana pda (foot) + hasta (hand) + Marcysana marci (name of a sage) +
Prvakosana prva (side) + koa (angle) + Pacimottnsana pacima (back)+uttna (intense) +
Prvottnsana prva (side) + uttna (intense) +
BACKBENDS
with Utthita extended
Bhujagsana bhujaga (snake [cobra]) +
or Parivtta rotated (i.e. reverse side stretch)
Dhanursana dhanus (bow) +
Prasrita Pdottnsana prasrita (spread) + pda
with rdhva upward
(foot/leg) + uttna (intense) +
or Ardha rdhva ardha (half) + upward
Tsana ta (mountain) + sana (posture)
alabhsana alabha (locust, grasshopper) +
Trikosana tri (three) + koa (angle) + sana
with Utthita extended
SUN SALUTATION
or Parivtta rotated (i.e. reverse triangle)
Srya Namaskra srya (sun)+namaskra (salutation)
Utkasana utkaa (proud, fierce) +
Caturaga Dasana catur (four) + aga (limb) +
Uttnsana uttna (intense) +
daa (staff) + sana
and Ardha Uttnsana ardha (half) + uttna +
vnsana vna (dog) +
Vrabhadrsana vra (heroic) + bhadra (good
with Adho-mukha adho (down) +mukha (face)
fortune) + [name of a warrior]
or rdhva-mukha rdhva (upwards) + mukha (face)
Vksana vka (tree) +
INVERSIONS
SEATED Sarvgsana sarva (all) + aga (limb) +
Baddha-kosana baddha (bound) + koa (angle) +
rsana ra (head) +
Dasana daa (staff, stick) +
Gomukhsana go (cow) + mukha (face) + RELAXATION
Mlsana ml (garland) + Blsana bla (child) +
Nvsana nva (boat) + Viparta Karai viparta (inverted)+karai (doing)
Padmsana padma (lotus) + avsana ava (corpse) +
Siddhsana siddha (perfected, [an] adept) +
Sukhsana sukha (comfortable, happy) + OTHER
Apnsana apna (the descending pr) +
Upavia-kosana upavia (seated) + koa (angle) +
Parighsana parigha (gate beam, gate) +
Vajrsana vajra (thunderbolt, diamond) +
Vrsana vra (hero, heroic) +
* Note: + followed by nothing at the end of an entry

stands for + sana. Thus ta + = ta + sana
Anthony Tribe
STANDING
Ardha CandrasanaHalf Moon TrikonasanaTriangle Pose Vrksasana Tree Pose
GarudasanaEagle
Parivrtta TrikonasanaReverse Triangle
Pada-hastasana
Utkatasana - Chair Pose
Parsvottanasana - Uttanasana - Forward Fold

Intense Side Stretch
UtkatasnaChair Pose
Prasarita Padottanasana
Wide Angle Stretch
Virabhadrasana Warrior
TadasanaMountain Pose
Seated VirasanaHeros Pose
Baddha-konasana Bound Angle
PadmasanaLotus
DandasanaStaff
SiddhasanaPerfect Pose
GomukhasanaCow Face
SukhasanaEasy Pose
MalasanaSquat
Upavista-konasanaWide Angle
NavasanaBoat
VajrasanaThunderbolt Pose
Ardha MatsyendrasanaHalf Lotus
Forward Bends and Twists
Janu Sirsasana Knee to Head
Marichyasana Sage Pose
PascimottanasanaSeated Forward Fold

BuhjangasanaCobra
Backbends
DhanurasanaBow Pose
SalabhasanaLocust Pose
Surya NamaskaraSun Salutation
Sun Salutations
Caturanga Dandasana Staff Pose
Adho-muhka SvanasanaDownward Dog
Urdhva-mukha SvanasanaUpward Facing

Dog
SarvangasanaShoulder Stand
Inversions
SirsasanaHeadstand
BalasanaChilds Pose
Relaxation
Viparita KaraniLegs up the Wall
SavasanaCorpse Pose
ApanasanaKnees to Chest Pose
Other
ParighasanaGate Pose
Bhagavad Gt 6.34-5
Arjuna speaks:
"$ & +, .& 23

8$ &:$ ;< & @A,
cacala hi mana ka pramthi balavad dham;

tasyha nigraha manye vyor iva sudukaram. (34)
For the mind is unstable, Ka, whirling, powerful, stubborn;

I think it is as hard to restrain as the wind.
Ka replies:
## ,-.#
34 6 9: <>? BC:
asaaya mahbho mano durnigraha calam;

abhysena tu kauteya vairgyea ca ghyate. (35)
Undoubtedly, O Strong-Armed One, the mind is hard to restrain, mercurial;

But by practice and non-attachment, Son of Kunt, it can be restrained.
anthonytribe
An Introduction to Sanskrit
( * 0*
lok samast sukhino bhavantu
May all beings be happy
MeaningofWords
lok, people, beings
samast, all
sukhino, happy
bhavantu, may they be
anthonytribe7/11

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CORE MANUAL: TABLE OF CONTENTS

Core Manual: Table of Contents

Section 1: Course Information 1

COURSE INFORMATION: TABLE OF CONTENTS

Section 1 Course Information: Table of Contents 3

200 HOUR HTTI GRADUATION REQUIREMENTS

Graduation Requirements (revised 8/19/14) 5

REQUIREMENTS FOR ASSISTING

Students Are Expected To:

Guidelines and Requirements for Assisting (revised 8/19/14) 7

200 HOUR HTTI FACULTY AND ADMINISTRATIVE STAFF

Faculty and Administrative Staff (revised 8/19/14) 9

Yoga Connection 520-323-1222 yoga@yogaconnection.org

Ashley Leal Student Admissions/HTTI Coordinator ashley@yogaconnection.org

Instructor Contact Information

Priscilla Potter Priscilla@yogaconnection.org

Faculty and Administrative Staff (revised 8/19/14) 10

ETHICAL PRINCIPLES IN YOGA

Ethical Principles in Yoga (revised 8/19/14) 11

Establish and maintain appropriate professional relationship boundaries: we maintain

Ethical Principles in Yoga (revised 8/19/14) 12

YOU HAVE THE RIGHT NOT TO SPEAK

Communication Teaching Methodologies 13

200 HOUR HTTI REQUIRED & RECOMMENDED READING LIST

Recommended (But Not Required)

Required and Recommended Reading List (revised 8/19/14) 15

Your website contains the following:

The web address is: HTTI200.weebly.com

The password is: Niyama

200 Hour HTTI Website Login Info (revised 8/19/2014) 17

Section 2: Subtle Anatomy (revised 8/19/2014) 19

SUBTLE ANATOMY: TABLE OF CONTENTS

Introduction to Subtle Anatomy 23

Section 2 Subtle Anatomy: Table of Contents 21

THE SATURN CHAKRA

The Saturn Chakra: Muladhara Chakra: Earth, Foundation, and Constriction

Location At the base of the spinal column.

Saturn Chakra (Muladhara) Characteristics

Shape Of The Smell/

Introduction to Subtle Anatomy (revised 8/19/14) 23

THE JUPITER CHAKRA

The Jupiter Chakra: Svadhistana Chakra: Expansion and Abundance

Jupiter Chakra (Svadhistana) Characteristics

Introduction to Subtle Anatomy (revised 8/19/14) 24

THE MARS CHAKRA

The Mars Chakra: Manipura Chakra: Passionate Activity; Dawning of

Mars Chakra (Manipura) Characteristics

Shape Of The Triangle; Point Sense/Sense

Introduction to Subtle Anatomy (revised 8/19/14) 25

THE VENUS CHAKRA

The Venus Chakra: Anahata Chakra: Compassionate Activity

Venus Chakra (Anahata) Characteristics

Shape Of The Sense/Sense Touch/

Introduction to Subtle Anatomy (revised 8/19/14) 26

THE MERCURY CHAKRA

The Mercury Chakra: Vishuddha Chakra: Communicator, Thinker and Teacher

Location At the base of the throat.

Mercury Chakra (Vishuddha) Characteristics

Introduction to Subtle Anatomy (revised 8/19/14) 27

THE SUN - MOON CHAKRA

Location Sun: Between the eyebrows. Moon: Base of the skull

Sun & Moon Chakras (Ajna & Chandra) Characteristics