The Beginner’s Guide to

YOGASounds True

beginner’sseries

A Complete At-Home

Yoga Class

A Complete At-Home

Yoga Class

Sounds True, Inc., Boulder, CO 80306 Instructional content © 2003 Shiva Rea

Music Composed by Ben Leinbach and features Jai Uttal, Bond Bergland, Geoffery Gordon, Joshi Marshall, and Hans Christian. Produced, recorded, mixed and mastered by Ben Leinbach at Old Bull Studios, San Anselmo, CA. www.oldbullmusic.comAdditional recording done at Mondo Rama, Exile, and Aina studios, Marin County, CA.Ben Leinbach: synthesizers, piano, drum kit, drum programming, acoustic guitar, percussion, sound effectsJai Uttal: dotar, sarod, vocalsBond Berglund: electric guitarGeoffery Gordon: tabla, udu pot, rain stick, percussion on track fourHans Christian: sarangi, bass on track six, celloJoshi Marshall: tenor saxophone

Published 2003Printed in the United States of America

All rights reserved. No part of these liner notes may be used or reproduced in any manner without written permission from the author and publisher. For a free catalog of audios, videos, and music, please contact:

Sounds True, PO Box 8010, Boulder, CO 80306-8010 Phone (800) 333-9185 www.soundstrue.com

CONTENTS

Namaste: Welcome to “The Beginner’s Guide to Yoga” .................. 1

About Hatha Yoga ............................................................................. 3

Part One: Introduction ...................................................................... 4

Part Two: Body Diagram ................................................................... 5

Part Three: Surya Namaskar A — Sun Salutations A .................... 6

Part Four: Surya Namaskar B — Sun Salutations B ...................... 8

Part Six: Lunar Vinyasa Yoga Sequence I ..................................... 10

Part Seven: Lunar Vinyasa Sequence II ........................................ 12

Part Eight: Shavasana — Deep Relaxation ................................... 13

Resources ....................................................................................... 14

About the Artists ............................................................................. 15

Acknowledgments/Credits ............................................................. 15

NAmASTEWelcome to “The Beginner’s Guide to Yoga”

NOTES FROm SHIVA REA

Iremember my first yoga experience alone in my living room as a teenager with a book on hatha yoga. I copied the picture, and stayed in each pose for the prescribed number of breaths, feeling the tightness around my breath gently transform. I recall

the distinct sensation of my breath being liberated from its shallow cage, of my hamstrings being watered and my inner world opening as if I was simultaneously diving deeper and expanding wider into each moment. In that space, all aspects of myself became related and of one essence rather than the feeling of separate “parts.” I learned that I could guide myself into a state of wholeness and relaxation that streamed into my life. In contrast to my begin-ning home practice, I remember my first vigorous yoga class as being a lot more difficult as I realized that I had been doing the gentle aspect of hatha yoga. When I first learned the sun salutations, a whole new challenge arose to linking my breath and my movement and strengthening and opening my body.

It is a pleasure to offer this program to you as a way to experience the power of yoga in the intimacy of your own space— whether you find yourself at home or on the road. On this program, we offer you both the dynamic “solar” aspect of hatha yoga as well as the restorative “lunar” practice as a complete beginner’s session reflecting the meaning of hatha yoga as the union (yoga) of sun (ha) and moon (tha).

The program begins with the dynamic practice of the sun salutations in which I teach you the alignment of two of the most common variations: Surya Namaskar A & B. After learning the foundation technique of integrating the asanas (postures) with breath-ing (pranayama), you proceed to a complete flow of the Sun Salutations that moves energetically. After regular practice, you can just skip to this section. The lunar section

focuses on two sequences (vinyasas) of the postures which cultivate flexibility and relax-ation through stillness. The culminating shavasana (or deep relaxation) is how all yoga classes finish; however you can use shavasana as a short rejuvenation anytime during the day or before bedtime.

As yoga is a powerful transformative process, it is my intention that through this pro-gram you will find a means to use the techniques of yoga on a regular basis, whether for ten minutes or an hour. Through regular practice, places of tightness in the body are gradually opened, weaknesses become strong, and internal balance and peace are integrated. There is no substitute for a teacher. A teacher will be able to give you specific feedback on your alignment, on how to prevent and work with any past or present inju-ries, and continue to inspire, support, and challenge your development.

I hope you enjoy the potency of beginning yoga…

Om shanti Living peace

Shiva Rea

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About Hatha Yoga

Yoga is an ancient holistic system of well-being and self-realization that includes many methods of yoga or “union” including meditation (raja yoga), selfless service (karma yoga), contemplation and self-inquiry (jnana yoga), devotion (bhakti yoga) and the focus of this program: hatha yoga.

Hatha yoga is not merely an exercise system, nor is it a religion. Like many body-centered practices that originated in Asia (such as tai chi or aikido), hatha yoga is an ancient holis-tic system of health and self-development that begins with the body as a tangible way to affect all aspects of our being—physical, mental, emotional, and spiritual.

HOW TO BEGIN

1. Read through the entire study guide before beginning. You may need to refer to the pictures of the postures while you are practicing until you understand the verbal instructions fully.

2. Decide how long you have to practice. (Make sure you practice on an empty stom-ach or at least one to two hours after eating).

3. Wear comfortable clothing that does not restrict your movement.

4. Clear the practice area and set up your yoga mat (optional). If you are inclined, light a candle and/or incense and honor the space in which you practice.

5. Play the audio and either start at the beginning or skip to the track of your choice.

6. Listen and respect the sensations of your body. Do not force or push into a posture particularly if you are experiencing any strain or shortness of breath. These are sig-nals that you need to back off a posture and rest in child’s pose. (See page 7.)

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SuGGESTIONS FOR SHORTER PRACTICES

Solar Practice One: part 2, 3, 4 and then shavasana part 8 = 28 minutes

Solar Practice Two: parts 5 and 8 = 26 minutes

Solar/Lunar Practice: parts 5, 6 and 8 = 34 minutes

Lunar Practice: parts 5, 7 and 8 = 37 minutes

Note: Consult your physician before you begin this program or any exercise program. The follow-ing instructions are not intended as a substitute for medical counseling. The producer and author disclaim any liability or loss, personal or otherwise, resulting from the procedures in this study guide or program.

Track DescriptionsPart One

An Introduction to Hatha Yoga Relax and listen to a short introduction that you can absorb again and again or skip next time and go straight to the practice.

4

5

CROWN OF HEAD

HEAD OF THE SHOuLDER

SHOuLDER BLADES

TAILBONE

HEEL

PArt twO: Body Scan—Learning Embodied IntelligenceExperience a full-body “scan” that spreads your awareness through your body as the foundation for beginning hatha yoga.

LEARN THE PRINCIPLES OF:

ujAI PRANAYAmA — V i c t o r i o u s BreathVINYASA — Linking breath and movement HAmSTRING

CHEST

STERNum

LOWER RIBS

LOWER BELLYPELVIS

PuBIC BONE

FEmuR

QuADS

BALL

Practice Part Two

CALVESSHIN

Part three: Basic Movements of Surya Namaskar A—Sun Salutations AThe Sun Salutations honor the vitality of the sun in a flowing sequence that is a complete practice of forwards bends, backbends, and inversions that promote circulation and balance.

Vinyasa refers to both the linking of postures together in a progression and the linking of movement and breath. This is most clearly seen in the Sun Salutations. In the first movement, when you begin to inhale, your arms reach overhead in an expanding move-ment. As you begin to exhale, the movement changes to a contracting motion as you fold forward into uttanasana, the end of your exhalation. Throughout the practice, fol-low the cues for inhaling (expanding movement) and exhaling (contracting movement),

and you will access a natural rhythm and develop your breathing capacity and grace.

6

SWAN DIVE (3)

FLOW PART 2

FLOW PART 1

TADASANAmOuNTAIN POSE (1)

ARmS ExTEND (2)

INHALEExHALE

uTTANASANAFORWARD BEND (4)

ExHALE

SPINE ExTENDS (5)

INHALE

Part Three

FLOW PART 3

PLANk POSITION (6) CHATuRANGA DANDASANA (7) ExHALE

VARIATION FOR BEGINNERS, COBRA (8)INHALE

ADHO mukHA SVANASANA, DOWNWARD FACING DOG

(9)

ExHALE

jumP (OR STEP) FORWARD (10)

uTTANASANAFORWARD BEND (12) ARmS ExTEND (13)

TADASANAmOuNTAIN POSE (14)SPINE ExTENDS (11)

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FLOW PART 4

INHALE ExHALE INHALEExHALE

CHILD’S POSE, BALASANA

OPTIONAL POSE

Part Three

PArt FOur: Basic Movements of Surya Namaskar B— Sun Salutations BSurya Namaskar adds two new poses, Uktasana (powerful or fierce pose) and Virabradrasana 1 (warrior pose) into the flow of the Sun Salutations for strength and vitality. Make sure you use your lower abdominals to extend your spine upwards and not take the “weight” of gravity into your lower back. Note: Track six incorporates the poses shown for tracks four and five.

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FLOW PART 1

TADASANA (1)

ExHALE

uTTANASANA (2)

INHALE

uTTANASANA (3)

ExHALE

FLOW PART 2

PLANk POSITION (5) CHATuRANGA DANDASANA (6) ExHALE

VARIATION FOR BEGINNERS,

COBRA(7)

INHALE ExHALE ADHO mukHA SVANASANA, DOWNWARD FACING DOG(8)

SPINE ExTENDS (4)

INHALE

Part Four

9jumP (OR STEP) FORWARD (14)

uTTANASANAFORWARD BEND (16)

SPINE ExTENDS (15)

INHALE ExHALE

ukTASANA (17)

INHALE

TADASANAmOuNTAIN POSE (18)

ExHALE

FLOW PART 3

INHALE

COBRA (12)

ExHALE

DOWNWARD FACING DOG (13)

FLOW PART 4

PLANk POSITION (10)LuNGE— RIGHT LEG (9) INHALE

ExHALE

CHATuRANGA DANDASANA (11)

VIRABRADRASANA

OPTIONAL POSE

OPTIONAL POSE

CHILD’S POSE, BALASANA

Part Four

10

SWAN DIVE (2)

FLOW PART 1 — SPINAL ROLLS

ARmS ExTEND (1)

INHALE

kNEES BEND (3)

END OF ExHALE

ROuND BACk — ROLL uP TO STANDING (4)

INHALEExHALE

SHOuLDER RELEASE I(LEFT AND RIGHT

SIDE) (6)

SHOuLDER RELEASE II (7) SHOuLDER RELEASE III (8)

FLOW PART 2— SHOuLDER RELEASE

ARmS ExTEND (5)

INHALE ExHALE

Part Six

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Part Six: Lunar Vinyasa Yoga —Sequence INow you are beginning to shift into the lunar or “tha” part of the practice in which the asa-nas flow in a slower rhythm. Beginning with spinal rolls and ending in cat’s breath, this track is wonderful to do at the beginning or end of the day as a “cooling” alternative to the Sun Salutations.

SWAN DIVE (10)

FLOW PART 3

ARmS ExTEND (9)

INHALE

kNEES BEND (11)

END OF ExHALEExHALE

CAT’S BREATH (12)

ExHALE

CAT’S BREATH (13)

INHALECAT’S BREATH (14)

ExHALE

CHILD’S POSE (15)

FLOW PART 4 — CAT’S BREATH

Part Six

Part Seven: Lunar Vinyasa Backbend and Forward Bends—Sequence IIThis vinyasa offers you some classical poses for strengthening, opening, and nourishing your spine through backbends and twists. The forward bend is a “counterpose” to open your hips and the base of the spine. If you find that your outer hip feels to tight to extend forward, please feel free to lie on your back as an alternative pose.

CHILD’S POSE (1) COBRA—STARTING POSITION (2) FuLL ExTENSION (3)

FLOW PART 1

CHILD’S POSE (4) TRANSITION COmPLETED POSE — BRIDGE (5)FLOW PART 2

12

Part Seven

FLOW PART 3

DOuBLE-PIDGEONPREPARATION (7)

SPINAL TWIST (6) DOuBLE-PIDGEON (8) STRADDLE (9)

13

Part Eight

Part Eight: Shavasana—Deep relaxationAhh….this is everyone’s favorite part of hatha yoga—shavasana. Make sure you are comfortable, cover yourself up with a blanket, or use an eye pillow and surrender all thought into the stillness of shavasana.

NOT PICTuRED: THROuGH THE HOLE POSE

resourcesFor further information on the philosophical roots of yoga practice, see The Tree of Yoga by B.K.S. Iyengar, The Heart of Yoga by T.K.V. Desikachar, and Surya Namaskara by Swami Satyananda Saraswati.

For more information on precise alignment and purposes of the postures, refer to the classic Light on Yoga by B.K.S. Iyengar or Yoga: The Spirit and Practice of Moving into Stillness by Erich Schiffmann

For a directory of yoga teachers, studios, articles, and resources, refer to Yoga Journal and www.yogajournal.com.

Also by Shiva Rea:Yoga Chant (Sounds True, 2002)Drops of Nectar (Sounds True, 2003)Yoga Rhythms (Sounds True, 2002)Yoga Sanctuary (Sounds True, 1999)Yoga Trance Dance (Sounds True, 2001)

Other yoga programs from Sounds True:The Yoga Matrix, Richard FreemanYoga Breathing, Richard FreemanThe Lost Teachings of Yoga, Georg Feuerstein

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About the Artists

SHIVA rEA… has been living yoga for 17 years. She is known for bringing the roots of yoga alive for modern practitioners through the integration of movement meditation, yogic philosophy and art, nature’s vitality, spontaneous humor, and joy. She is a leading teacher of vinyasa flow yoga worldwide, writes for Yoga Journal, and is the author of home practice CDs, videos, and DVDs. As a mother and yogini, she embodies yoga as an evolutionary path that embraces the fullness of life.

BEN LEINBAcH… is a producer, composer, engineer, and multi-instrumentalist. He co-produced and engineered Jai Uttal’s Grammy®-nominated album Mondo Rama. www.oldbullmusic.com

Acknowledgments / creditsPranams to the Great Tree of Yoga and the teachers who have transmitted a living path open to all.

Thank you to Tami, Nancy, Matt, Joe, Lisa, Anthony, Andrew, and the Sounds True staff; my supportive family; and studios and students/friends across the globe.

Om Shanti Shanti Shanti

Living peace

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