This Atma yoga 1.0 set is ideal for everyone interested in exploring yoga. It gives newcomers a safe and powerful yoga experience. It emphasizes highly effective breathing technology and easy body movements that work for a range of body types.
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Atma yoga 1.0 - Beginner's set
1.
2.
3. Atma Yoga 1.0
An ideal yoga set for everyone
interested in exploring yoga.
Atma Yoga 1.0 gives yoga
newcomers a safe and powerful
yoga experience.
Atma yoga 1.0 emphasizes highly
effective breathing technology
and easy body movements
that work for a range of body
types. (Focus on coring up and
stretching the spine.)
4. Overview POses
(1 hour class)
Kapäla-bhäté breathing
intrOductiOn
invOcatiOn
1. açväsana – horse
POses
2. u t t h i t a - ü r d h v a - p a ç c i m o t a n ä s a n a – j a c k k n i fe
systematic relaxatiOn
3. a d h o - m u k h a - p a ç c i m o t a n ä s a n a – fo r w a r d b e n d
meditatiOn
4. paravritti-utkaöäsana – fierce twist bend
call Outs
5. p a r a v r i t t i - h a s t a - u t t ä n ä s a n a – ro t a t i n g h a n d s t re t c h
Prasadam
6. paravritti vérabhadräsana – twisting war rior
7. prasärita-padottänäsana – wide-stance-flat-hands
8. p r a s ä r i t a - u t t a n - p a d o t t ä n ä s a n a – a n k l e - g r a b - fo re h e a d - f l o o r
9. sukha-utthita-hasta-padäìguñöhäsana – heel-flo or-toe-grab
10 . yudhäsana – fighter
11. marjariasana – cat-cow
12 . adho-mukha-svanasana – downward dog
F l o o r sequence - 2:1 breathing
1. dandäsana – staff pose
2. p ü r v a t a n ä s a n a – re ve r s e p l a n k
3. suptadandäsana – supine staff
4. double knee pull
5. suptapavana-muktasana – single knee pull
6. suptakap otasana – sleeping pigeon
7. suptärdhamatsyendräsana – lying spinal twist
8. setu-bandha-sar väìgäsana – bridge
9. ätma yoga çiväsana mudra
5. IntroductIon (What you say at the beginning.) corIng up
“Thank you for coming to Atma Yoga 1.0 - this yoga class was is the key to not hurting yourself in yoga, by learning to move
designed to make the experience of yoga accessible to people from a stable core, a solid foundation.
who might still be new to Yoga. At the same time there is plenty
of opportunity to explore your developing capacity for a yoga
experience. is the basis for improving the spine (a straight spine is the
foundation for controlling the mind). It will correct most
Today’s class is simple, but at the same time it pushes the people’s posture.
boundaries between body, mind and spirit. This class is for much
more than improving your relationship with your body. Today (will shift the flow of energy, moving it upward.)
you can step into the world of yoga psychology.
The unique pranayama we practice in the first half and the yogic Four steps/stages/components:
mind training of the floor exercises during the second half have
a direct and deep healing influence on your nervous system and
your mind. 1. Internal rotation of your thighs/the hips (using the
adductors).
If you are brand new or unsure of your limits please pace yourself -
you will learn more and progress further if you proceed slowly. w Pelvis tips forward, tailbone comes up, increasing the
lordosis – the small natural curve of the lumbar region.
Now please join me in chanting the opening invocation1.
2. Pull/push the tailbone down toward the floor.
InvocatIon (while maintaining the internal rotation)
(while sitting down)
w Correcting the position of your pelvis, and
Recite invocation three times: straightening the spine. Creating a pelvic restraint.
oà namo bhagavate väsudeväya 3. Pull up the pelvic floor.
(i.e. the bottom of the body where the legs meet, the muscles you
“From the first note of creation I offer my respects to the source of pull up when you want to restraint passing water).
pure consciousness.”
w Lengthens your waist.
Omkara has been described as the seed of deliverance from the material
world. By chanting the name Vasudeva one can achieve all the good 4. Pull the navel slightly inwards.
results of austerity, penances, and charity.
Atma yoga 1.0 is an ideal yoga set for everyone interested in exploring
We should be careful to understand that this dvädaçäkñara-mantra yoga. Atma Yoga 1.0 gives yoga newcomers a safe and powerful yoga
(twelve-syllable mantra) does not indicate anything formless. experience.
Atma yoga 1.0 emphasizes highly effective breathing technology and
easy body movements that work for a range of body types. Focus on
coring up, stretching the spine, and breathing.
1 The act or process of petitioning for help or support: a prayer of entreaty.
6. POses
1. Horse pose (açväsana)
Standing at the top of your yoga mat.
Spread legs out widely,
a bit more than shoulder width wide
(feet outside yoga mat).
Bring awareness to the feet (“feet awareness”):
contact with the earth, feeling of weight.
Bring heel up and out, scoop the floor,
spread out the toes.
Pull up the quadriceps.
w Strengthening the pose and the knees.
Bend the knees slightly.
Core up (see above)
Sholders should hang down naturally.
Pull up from the crown of the head.
w Chin parallell with the floor.
Do 9 diaphragmatic breathing with attention
[kapäla-bhäté, “shining skull”]
(i.e. forced emission of breath [expulsion], passive inhalation) Benefits
* Encourages diaphragmatic breathing
* Strengthens the knees and thighs
w The more dramatic breathing Contraindications
the greater the experience. * Knee injuries
•
Tadasana
7. 2. Jack knife
[utthita-ürdhva-paçcimotanäsana]
utthita-, risen, raised up [arms]
ürdhva-, rising, erect; upwards, hold up
paçcima-, being behind, posterior; western
utana-, woven; made, composed
uttana-, intense stretch
Put toes and heels together. Benefits
* Jack-knife strengthens the low back, builds
core body strength, and lengthens the spine.
Core up
Contraindication
Raise the arms sideways. * Recent or chronic injury to the hips, back or
shoulders
Pull up from the crown of the head.
Keep sholders down.
Bend at the hip till you’re parallell with the floor, without losing the curve; remain cored up.
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
Variation
Arms back > easier
Arms forward > more difficult
8. 3. Forward Bend
[adho-mukha-paçcimotanäsana]
Benefits
* Calms the brain and helps relieve
w extending the spine stress and mild depression
* Stretches the spine, shoulders,
hamstrings
* Stimulates the liver, kidneys,
Downward facing, forward bending (posterior bend) ovaries, and uterus
* Improves digestion
* Helps relieve the symptoms of
menopause and menstrual discom-
Arms behind legs. fort
* Therapeutic for high blood pres-
sure, infertility, insomnia, and
sinusitis
Bend the knees (slightly). Contraindications/Cautions
* Asthma
* Diarrhea
Pull the navel towards the thighs, face towards legs.
* Back injury
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
4. Fierce Twist Bend Benefits
[utkaöäsana]
* Calms the brain and helps relieve
stress and mild depression
* Stimulates the liver and kidneys
* Stretches the hamstrings, calves,
and hips
* Strengthens the thighs and knees
utkaöa-, difficult, “fierce” * Improves digestion
* Helps relieve the symptoms of
menopause
Bring the hands in praëämäsana. * Reduces fatigue and anxiety
* Relieves headache and insomnia
* Therapeutic for asthma, high blood
pressure, infertility, osteoporosis,
Twist to the right (with praëämäsana), and sinusitis
bringing the left elbow to the the right knee. Contraindications/Cautions
* Headache
* Insomnia
Look up. * Low blood pressure
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
Switch side and repeat. (Inhale up, exhale down.)
9. 5. Rotating Hand Stretch
[p a r av r i t t i - h a s t a - u t t ä n ä s a n a ]
Benefits
paravrtti-, twisting or revolving * Calms the brain and helps relieve
stress and mild depression
uttäna-, stretched out * Stimulates the liver and kidneys
* Stretches the hamstrings, calves, and
hips
(From utkaöäsana.) * Strengthens the thighs and knees
* Improves digestion
* Helps relieve the symptoms of meno-
pause
Knees bent. (If you can, slowly straighten the legs). * Reduces fatigue and anxiety
* Relieves headache and insomnia
* Therapeutic for asthma, high blood
pressure, infertility, osteoporosis, and
Stretch out the arms vertically. (“Hold/embrace the planet”) sinusitis
Contraindications/Cautions
Look up with the eyes. * Back injury: Do this pose with bent
knees,
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
Switch side and repeat.
Transition
Come back to the centre, bring the arms down.
Core up, come up into tadäsana.
Step back to the end of your mat.
6. Twisting Warrior I in praëämäsana
[paravritti vérabhadräsana]
vérabhadra-, a distinguished hero
Step back deep with the right foot, bring hands into praëämäsana.
With the left foot forward, pointing to the front,
the right foot at an approximately 45 degrees angle.
Upper body pointing forward, hips parallell with the front of the room.
Lunge forward with the right knee above the right ankle.
Core up. Keep the spine straight.
Push down the rear heel.
10. Benefits
Twist to the right, bringing left elbow to the left knee. * Stretches the chest and lungs, shoulders
and neck, belly, groins (psoas)
* Strengthens the shoulders and arms, and
the muscles of the back
* Strengthens and stretches the thighs,
Do 9 diaphragmatic breathing with attention [kapäla-bhäté]. calves, and ankles
Contraindications/Cautions
* High blood pressure
Switch side and repeat (right elbow to the right knee) * Heart problems
* Students with shoulder problems should
keep their raised arms parallel (or
slightly wider than parallel) to each other.
* Students with neck problems should keep
Transition their head in a neutral position and not
look up at the hands.
Step forward, (inhale) arms up and (exhale) arms coming down.
Inhale, step back with opposite (right) leg into Warrior 1.
Repeat Twisting warrior I.
Step forward, arms up (inhale) and out (exhale),
and step into tadasana.
7 Wide Stance Flat Hands
.
[prasärita-padottänäsana]
prasärita-, extended, held forth (praså-, to move forwards)
pada-, foot
uttäna-, stretched out, spread out; open
Benefits
Step out wide. * Strengthens and stretches
the inner and back legs and
the spine
Core up. * Tones the abdominal organs
* Calms the brain
* Relieves mild backache
Bring hands abode the head.
Contraindications
Bend at the hips. * Lower-back problems: Avoid
the full forward bend
Bring the hands to the floor (maintain lordosis).
Note! If your hands doesn’t reach the floor,
use blocks instead of bending the knees or the back..
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
11. 8. Ankle Grab Forehead Floor
[prasärita-uttan-padottänäsana]
prasärita-, extended, outstretched, held forth
uttan-, intense (?)
Reach back with your arms, and grab behind legs.
Pull with your hands,
bringing your forehead closer to the floor. (In this pose it is ok
to create a compression in the back of the neck.)
Keep cored up.
Do 9 diaphragmatic breathing with attention [kapäla-bhäté].
Benefits
Transition
* Strengthens and stretches
Core up, come up flat back. Bring feet together into tadäsana. the inner and back legs and
the spine
* Tones the abdominal
9. Heel Floor Toe Grab
organs
* Calms the brain
* Relieves mild backache
Contraindications
[sukha-utthita-hasta-padäìguñöhäsana] * Lower-back problems:
Avoid the full forward bend
sukha-, easy
padäìguñöha-, the toe of the feet
Core up
Benefits
Inhale, step back with your left foot, come up on the heel of the * Strengthens and stretches
right, and bring the arms up. the legs
* Stretches the hips and spine,
* Relieves mild back pain,
* Stimulates the abdominal
Right foot forward, only the heel on the ground, toes pulling back. organs,
* Improves sense of balance
Keep the legs and the spine straight. Contraindications
* Back or spine injury.
Bend forward at the hip, grab the toe (variations: knee, etc.). Also avoid this pose if you have:
* Low blood pressure
Kapäla-bhäté - 9 inhalations and exhalations * Migraine
* Diarrhea
* Headache
Bring the navel in towards the thigh.
* Insomnia
Transition
Core up, come up.
Step forward, switch: step back with the opposite leg, repeat.
Step forward.
12. 10. Fighter Pose [yudhäsana]
Benefits
* Stretches the chest and
lungs, shoulders and neck,
belly, groins (psoa).
Step far back with the right leg, keeping left foot pointing to the front, * Strengthens the shoulders
and arms, and the muscles of
left feet with an approximately 45 degree angle. the back.
* Strengthens and stretches
the thighs, calves, and an-
Extend left arm, bring right arm back by the waist, make fists. kles.
Contraindications/Cautions
Upper body pointing forward, hips parallell with the front of the room. * High blood pressure
* Heart problems
Lunge even deeper over the left leg.
Bring the straightened back leg closer and closer to the floor,
deepening the lunge.
Keep the spine straight.
Kapäla-bhäté - 9 inhalations and exhalations.
Transition
Come up and step forward into tadäsana. Drop down the hands.
Step back with opposite leg, repeat Fighter pose.
Step forward and back to the end of your mat.
11. Cat-cow
Cow pose’s benefits Cat pose’s benefits
* Pose stretches the middle to * Stretches the mid-
low back and hips dle to upper back
[marjariasana]
* Lengthens the spine and shoulders.
* Stimulates the kidneys and
adrenal glands Contraindications
Contradictions * Recent or chronic
back pain or injury
Come down onto all 4’s. * Recent or
chronic
back pain
or injury
Hips/tailbone above knees, shoulders above hands.
Big inhalation: head up,
back of the head to meet the tailbone.
Exhalation: forehead comes in to meet the pelvis.
Repeat 10 times, turbo style. (intense breating – in and out.)
13. 12. Downward Dog [adho-mukha-çvanäsana]
Lift your tailbone as high as you can with knees bent, feet on the ground.
Press head and chest through shoulders.
Gradually straigthen the legs.
Try to get tailbone to touch the ceiling.
Kapäla-bhäté - 9 inhalations and
exhalations (Note! Last time.)
Transition
Come back down on all 4’s, sit on heels,
lift your self up and bring your legs
through your arms into “staff pose.”
Benefits
* Calms the brain and helps relieve stress
and mild depression
* Energizes the body
* Stretches the shoulders, hamstrings,
calves, arches, and hands
* Strengthens the arms and legs
* Helps relieve the symptoms of meno-
pause
* Relieves menstrual discomfort when
done with head supported
* Helps prevent osteoporosis
* Improves digestion
* Relieves headache, insomnia, back
pain, and fatigue
* Therapeutic for high blood pressure,
asthma, flat feet, sciatica, sinusitis
Contradictions
* Carpal tunnel syndrome
* Diarrhea
* Pregnancy: Do not do this pose late-
term.
* High blood pressure or headache: Sup-
port your head on a bolster or block, ears
level between the arms
14. 13. Staff Pose [daëòäsana]
danda-, staff: like a stick
Bring arms back by the hips, slide through your arms into a seated
pose, stretch legs out in front of you.
Note! This is the beginning of the floor (relaxing) sequence. Slow, deep (2:1)
breathing, diaphragmatically. Exhalation at least twice as long as the inhalation.
(optionall you can add ujjaya breath to the exhale)
Toes pulled back.
Core up.
Benefits
Hands on the floor, near the hips.
* Strengthens abdominal
Chest open, pointing forward. muscles and hip joints
Contraindications
Pull up from the crown of the head.
* Back and hip injuries
Breath 2:1
15. 14. Reverse Plank [pürvatanäsana]
pürva-, the front
Place hands behind, lift pelvis up.
Press the whole body against an imaginary plane of glass in a straight line.
Breath 2:1 (at this point you can begin leading students into a “Himalayan
awareness” of the pose.)
Transition
Come back into dandäsana.
Benefits
* Inclined plane tones and
strengthens the whole body (es-
pecially core body strength) and
opens the chest.
Contraindication
* Recent or chronic injury to the
legs, hips, neck, arms or shoul-
ders.
16. 15. Supine Staff Pose 16. Double Knee Pull
[suptadandäsana] Bring both knees to the chest.
supta-, laid down to sleep; sleeping Grab each knee with one hand, and pull them
into the respective shoulder.
Core up.
Keep head, neck & shoulders relaxed.
Gradually lie flat on your back, as the legs go straight up in
the air; body in perfect 90 degrees angle. Breath 2:1 (feel the resistance (or muscular
tension) inhale deep, ujjaya exhale slowly)
Toes pulled towards the face, heels touching the ceiling.
Transition
Breath 2:1 (bring your awareness into the difficulty and
choose to feel the experience and breathe into it. Bring down and stretch the legs.
Transition directly into “Double Knee Pull”
Benefits
Benefits
* Releases tension on the hamstring
muscles and massages inner organ
* Creates a strong abdominal
region
17. 17. Single Knee Pull 18. Sleeping pigeon
[supta-pavana-muktäsana] Bend the knees, placing both feet flat on the
floor.
Draw the right knee to the right shoulder, using both
hands for leverage. Put right ankle on the left knee.
Pull the toes of the left foot towards you. Reach through and grab below left knee with
both hands, pull back slowly.
Press back of left knee to the floor.
Keep head, neck and shoulders relaxed on the
Keep shoulders and neck relaxed on the floor. mat.
Breath 2:1 Breath 2:1
Switch and repeat with the other leg. Switch and repeat. Benefits
* Lengthens the hamstrings
Benefits Transition
Contraindications
* Releases the tension on the hamstring-
muscles by flexing the knee Stretch out the legs. * Knee-injuries
18. 19. Lying Spinal Twist
[suptärdhamatsyendräsana]
ardha-, half
Draw right knee up.
With left hand holding right knee, slowly twist to the left side (you can
hook right foot behind left knee).
Benefits
* Knee down twist, stretches the back Stretch your right arm out.
muscles
* Realigns and lengthens the spine
* Hydrates the spinal disks.
Keep the neck straight, slowly twist your head to look at the right hand.
Contraindication Breath 2:1
* Recent or chronic injury to the knees,
hips or back. Straighten your legs, and bring the left knee up and repeat.
20. Bridge pose
[setu-bandha-sarväìgäsana]
setu-, bridge
bandha-, configuration or position of the body
sarväìga-, all parts of the body; complete
Benefits
Bend the knees, * Bridge pose builds core and
placing both feet flat on the floor. lower body strength, lengthens and
strengthens the spine, energizes the
body, and stimulates the endocrine
Keep hands on the floor. and nervous systems.
* Stretches the chest, neck, and spine
* Calms the brain and helps alleviate
stress and mild depression
Raise your pelvis into the air. * Stimulates abdominal organs,
lungs, and thyroid
* Rejuvenates tired legs
Breath 2:1 * Improves digestion
* Helps relieve the symptoms of
menopause
* Relieves menstrual discomfort
Variations when done supported
* Reduces anxiety, fatigue, back-
ache, headache, and insomnia
Grab your ankles with your hands, * Therapeutic for asthma, high Contraindications
blood pressure, osteoporosis, and
or clasp hands underneath pelvis. sinusitis * Recent or chronic injury to the knees, shoulders or back.
19. 21. ätma yoga çiväsana mudrä
Lie down on your back.
Arms 8 inches away from the body, all fingernails touching the floor.
Toes pulling towards the head. Feet should be hips width apart.
Eyes open fixed at the ceiling.
21 Kapäla-bhäté breaths.
Surrender to the experience of weight in your feet
Surrender to the experience of weight in your knees
Surrender to the experience of weight in your pelvis
Surrender to the experience of weight in your navel
Surrender to the experience of weight in your heart space
Surrender to the experience of weight at the pit of your throat
Surrender to the experience of weight at the center between the eyebrows
Notice the weight of your whole body and experience the sensation of
weight as if you were feeling it for the first time... allow the surrender to
heal your unconscious
Breathe into that sensation...
Systematic Relaxation And allow your exhalation to be a complete act of surrender... surrender
to gravity... surrender to the experience of weight...
Only your breath and the sensation of weight remain.
çiväsana with closed eyes.
Make a decision that you are developing a powerful and intimate
Become aware of your body as it lies in contact with the floor. relationship with your breath.
Notice the floor and the earth beneath and her perfect ability to support Now with me inhale into a deep sense of peace,
you completely. Exhale and say to yourself “I surrender”
Notice the weight of your own body and become aware of the experience (Turning back to you) bring your awareness to the breath and feel the
of weight. sensation of breath as it enters and exits the body.
Experience the sensation of gravity and weight as if you were feeling it (Let the music play for a bit, then tell them to, “inhale deeply...exhale
for the first time. slowly...)
20. Bring knees to the chest
Gently swing side to side
[jhulanäsana].
Gently rock back and forth
[lurhakanäsana]. meditatiOn
Core up, weight, breath...
Recite invocation three times: oà namo bhagavate väsudeväya.
21.
22.
23. call Outs [prema-dhväëé]
(Note! Short version.)
Three “Jayas” and a “Haribol”.
Jaya Oà Viñë u p ad a Paramah aàsa Parivr ä ja k ä c ä r ya A ñ ö o t t a ra -
çata Ç ré Ç rémad B h ak tived an ta Swami P ra b hu p ä da k i jaya !
A n an ta koöi vai ñë ava- vå n d a k i jaya !
Samavetä b h ak ta- vå n d a k i jaya !
G aura- p remän an de h ari - ha ri b o l !
Prasadam