atma yoga 1.0 - beginner's set

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.)

Overview(1 hour class)

intrOductiOn

invOcatiOn

POses

systematic relaxatiOn

meditatiOn

call Outs

Prasadam

PO s e s

Kapäla-bhäté breathing

açväsana – horse1. u t th i ta -ürdhva -paçc imotanäsana – jack kn i fe2 . adho -mukha -paçc imotanäsana – forward bend3. paravr i t t i -u tkaöäsana – f ie rce tw is t bend 4 . paravr i t t i - has ta -u t tänäsana – ro tat ing hand s t re tch 5 . paravr i t t i v é rabhadräsana – tw is t ing war r ior6 . p rasär i ta -padot tänäsana – w ide -s tance - f lat -hands7. p rasär i ta -u t tan -padot tänäsana – ank le -g rab - forehead - f loor8 . sukha -u t th i ta -hasta -padäìguñöhäsana – hee l - f loor - toe -grab9.

yudhäsana – f ighter10. mar jar iasana – cat -cow11. adho -mukha -svanasana – downward dog12.

Floor sequence - 2:1 breathing dandäsana – s ta f f pose1. pür vatanäsana – reverse p lank2. suptadandäsana – sup ine s ta f f3 . doub le knee pu l l 4 . suptapavana -muktasana – s ing le knee pu l l5 . suptakapotasana – s leep ing p igeon6. suptärdhamatsyendräsana – l y ing sp ina l tw is t7. se tu -bandha -sar väìgäsana – br idge8. ä tma yoga ç iväsana mudra9.

IntroductIon (What you say at the beginning.)

“Thank you for coming to Atma Yoga 1.0 - this yoga class was designed to make the experience of yoga accessible to people 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.

Today’s class is simple, but at the same time it pushes the boundaries between body, mind and spirit. This class is for much more than improving your relationship with your body. Today you can step into the world of yoga psychology.

The unique pranayama we practice in the first half and the yogic mind training of the floor exercises during the second half have a direct and deep healing influence on your nervous system and your mind.

If you are brand new or unsure of your limits please pace yourself - you will learn more and progress further if you proceed slowly.

Now please join me in chanting the opening invocation1.

InvocatIon(while sitting down)

Recite invocation three times:

oà namo bhagavate väsudeväya

“From the first note of creation I offer my respects to the source of pure consciousness.”

Omkara has been described as the seed of deliverance from the material world. By chanting the name Vasudeva one can achieve all the good results of austerity, penances, and charity.

We should be careful to understand that this dvädaçäkñara-mantra (twelve-syllable mantra) does not indicate anything formless.

1 The act or process of petitioning for help or support: a prayer of entreaty.

corIng up

is the key to not hurting yourself in yoga, by learning to move from a stable core, a solid foundation.

is the basis for improving the spine (a straight spine is the foundation for controlling the mind). It will correct most people’s posture.

(will shift the flow of energy, moving it upward.)

Four steps/stages/components:

Internal rotation of your thighs/the hips (using the 1. adductors).

w Pelvis tips forward, tailbone comes up, increasing the lordosis – the small natural curve of the lumbar region.

Pull/push the tailbone down toward the floor.2. (while maintaining the internal rotation)

w Correcting the position of your pelvis, and straightening the spine. Creating a pelvic restraint.

Pull up the pelvic floor.3. (i.e. the bottom of the body where the legs meet, the muscles you pull up when you want to restraint passing water).

w Lengthens your waist.

Pull the navel slightly inwards. 4.

Atma yoga 1.0 is 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, stretching the spine, and breathing.

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)

w The more dramatic breathing the greater the experience.•

Tadasana

POses

Benefits

* Encourages diaphragmatic breathing* Strengthens the knees and thighs

Contraindications

* Knee injuries

Put toes and heels together.

Core up

Raise the arms sideways.

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

2. Jack knife [utthita-ürdhva-paçcimotanäsana]

utthita-, risen, raised up [arms]ürdhva-, rising, erect; upwards, hold uppaçcima-, being behind, posterior; westernutana-, woven; made, composeduttana-, intense stretch

Benefits

* Jack-knife strengthens the low back, builds core body strength, and lengthens the spine.

Contraindication

* Recent or chronic injury to the hips, back or shoulders

3. Forward Bend[adho-mukha-paçcimotanäsana]

w extending the spine

Downward facing, forward bending (posterior bend)

Arms behind legs.

Bend the knees (slightly).

Pull the navel towards the thighs, face towards legs.


4. Fierce Twist Bend[utkaöäsana] utkaöa-, difficult, “fierce”

Bring the hands in praëämäsana.

Twist to the right (with praëämäsana), bringing the left elbow to the the right knee.

Look up.


Switch side and repeat. (Inhale up, exhale down.)

Benefits

* Calms the brain and helps relieve stress and mild depression * Stretches the spine, shoulders, hamstrings * Stimulates the liver, kidneys, ovaries, and uterus * Improves digestion * Helps relieve the symptoms of menopause and menstrual discom-fort * Therapeutic for high blood pres-sure, infertility, insomnia, and sinusitis

Contraindications/Cautions

* Asthma * Diarrhea * Back injury

Benefits

* 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* Improves digestion* Helps relieve the symptoms of menopause* Reduces fatigue and anxiety* Relieves headache and insomnia* Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis


* Headache * Insomnia * Low blood pressure

5. Rotating Hand Stretch[paravritt i -hasta-uttänäsana] paravrtti-, twisting or revolving uttäna-, stretched out

(From utkaöäsana.)

Knees bent. (If you can, slowly straighten the legs).

Stretch out the arms vertically. (“Hold/embrace the planet”)

Look up with the eyes.


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.

Benefits

* 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 * Improves digestion * Helps relieve the symptoms of meno-pause * Reduces fatigue and anxiety * Relieves headache and insomnia * Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis


* Back injury: Do this pose with bent knees,

Twist to the right, bringing left elbow to the left knee.


Switch side and repeat (right elbow to the right knee)

Transition

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

Step out wide.

Core up.

Bring hands abode the head.

Bend at the hips.

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].

Benefits

* 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, calves, and ankles


* High blood pressure * Heart problems * Students with shoulder problems should keep their raised arms parallel (orslightly wider than parallel) to each other. * Students with neck problems should keep their head in a neutral position and not look up at the hands.

Benefits

* Strengthens and stretches the inner and back legs and the spine * Tones the abdominal organs * Calms the brain * Relieves mild backache

Contraindications

* Lower-back problems: Avoid the full forward bend

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.


TransitionCore up, come up flat back. Bring feet together into tadäsana.

9. Heel Floor Toe Grab[sukha-utthita-hasta-padäìguñöhäsana] sukha-, easy padäìguñöha-, the toe of the feet

Core up Inhale, step back with your left foot, come up on the heel of the right, and bring the arms up.

Right foot forward, only the heel on the ground, toes pulling back. Keep the legs and the spine straight. Bend forward at the hip, grab the toe (variations: knee, etc.). Kapäla-bhäté - 9 inhalations and exhalations

Bring the navel in towards the thigh. Transition

Core up, come up. Step forward, switch: step back with the opposite leg, repeat. Step forward.

Benefits

* Strengthens and stretches the inner and back legs and the spine * Tones the abdominal organs * Calms the brain * Relieves mild backache

Contraindications

* Lower-back problems: Avoid the full forward bend

Benefits

* Strengthens and stretches the legs * Stretches the hips and spine, * Relieves mild back pain, * Stimulates the abdominal organs, * Improves sense of balance

Contraindications

* Back or spine injury.

Also avoid this pose if you have:

* Low blood pressure * Migraine * Diarrhea * Headache * Insomnia

10. Fighter Pose [yudhäsana]Step far back with the right leg, keeping left foot pointing to the front, left feet with an approximately 45 degree angle.

Extend left arm, bring right arm back by the waist, make fists.

Upper body pointing forward, hips parallell with the front of the room.

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 [marjariasana]

Come down onto all 4’s.

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.)

Benefits

* Stretches the chest and lungs, shoulders and neck, belly, groins (psoa).* Strengthens the shoulders and arms, and the muscles of the back.* Strengthens and stretches the thighs, calves, and an-kles.


* High blood pressure * Heart problems

Cat pose’s benefits

* Stretches the mid-dle to upper back and shoulders.

Contraindications

* Recent or chronic back pain or injury

Cow pose’s benefits

* Pose stretches the middle to low back and hips * Lengthens the spine* Stimulates the kidneys and adrenal glands

Contradictions

* Recent or chronic back pain or injury

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

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.

Hands on the floor, near the hips.

Chest open, pointing forward.

Pull up from the crown of the head.

Breath 2:1

Benefits

* Strengthens abdominal muscles and hip joints

Contraindications

* Back and hip injuries

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.

15. Supine Staff Pose [suptadandäsana] supta-, laid down to sleep; sleeping

Core up.

Gradually lie flat on your back, as the legs go straight up in the air; body in perfect 90 degrees angle.

Toes pulled towards the face, heels touching the ceiling.

Breath 2:1 (bring your awareness into the difficulty and choose to feel the experience and breathe into it.

Transition directly into “Double Knee Pull”

16. Double Knee Pull Bring both knees to the chest.

Grab each knee with one hand, and pull them into the respective shoulder.

Keep head, neck & shoulders relaxed.

Breath 2:1 (feel the resistance (or muscular tension) inhale deep, ujjaya exhale slowly)

Transition

Bring down and stretch the legs.

Benefits

* Creates a strong abdominal region

Benefits

* Releases tension on the hamstring muscles and massages inner organ

17. Single Knee Pull [supta-pavana-muktäsana]

Draw the right knee to the right shoulder, using both hands for leverage.

Pull the toes of the left foot towards you.

Press back of left knee to the floor.

Keep shoulders and neck relaxed on the floor.

Breath 2:1

Switch and repeat with the other leg.

18. Sleeping pigeonBend the knees, placing both feet flat on the floor.

Put right ankle on the left knee.

Reach through and grab below left knee with both hands, pull back slowly.

Keep head, neck and shoulders relaxed on the mat.

Breath 2:1

Switch and repeat.

Transition

Stretch out the legs.

Benefits

* Releases the tension on the hamstring-muscles by flexing the knee

Benefits

* Lengthens the hamstrings

Contraindications

* Knee-injuries

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).

Stretch your right arm out.

Keep the neck straight, slowly twist your head to look at the right hand.

Breath 2:1

Straighten your legs, and bring the left knee up and rep eat.

20. Bridge pose [setu-bandha-sarväìgäsana]

setu-, bridgebandha-, configuration or position of the bodysarväìga-, all parts of the body; complete

Bend the knees, placing both feet flat on the floor.

Keep hands on the floor.

Raise your pelvis into the air.

Breath 2:1

Variations

Grab your ankles with your hands, or clasp hands underneath pelvis.

Benefits

* Knee down twist, stretches the back muscles* Realigns and lengthens the spine* Hydrates the spinal disks.

Contraindication

* Recent or chronic injury to the knees, hips or back.

Benefits

* Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems.* Stretches the chest, neck, and spine * Calms the brain and helps alleviate stress and mild depression * Stimulates abdominal organs, lungs, and thyroid * Rejuvenates tired legs* Improves digestion * Helps relieve the symptoms of menopause * Relieves menstrual discomfort when done supported * Reduces anxiety, fatigue, back-ache, headache, and insomnia * Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Contraindications

* Recent or chronic injury to the knees, shoulders or back.

21. ätma yoga çiväsana mudräLie 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.

çiväsana with closed eyes.

Become aware of your body as it lies in contact with the floor.

Notice the floor and the earth beneath and her perfect ability to support you completely.

Notice the weight of your own body and become aware of the experience of weight.

Experience the sensation of gravity and weight as if you were feeling it for the first time.

Systematic Relaxation

Surrender to the experience of weight in your feetSurrender to the experience of weight in your kneesSurrender to the experience of weight in your pelvisSurrender to the experience of weight in your navelSurrender to the experience of weight in your heart spaceSurrender to the experience of weight at the pit of your throatSurrender 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...

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.

Make a decision that you are developing a powerful and intimate relationship with your breath.

Now with me inhale into a deep sense of peace,Exhale and say to yourself “I surrender”

(Turning back to you) bring your awareness to the breath and feel the sensation of breath as it enters and exits the body.

(Let the music play for a bit, then tell them to, “inhale deeply...exhale slowly...)

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.

call Outs [prema-dhväëé](Note! Short version.)

Three “Jayas” and a “Haribol”.

Jaya Oà Viñëupada Paramahaàsa Parivräjakäcärya Añöottara- çata Çré Çrémad Bhaktivedanta Swami Prabhupäda ki jaya!

Ananta koöi vaiñëava-vånda ki jaya! Samavetä bhakta-vånda ki jaya! Gaura-premänande hari-haribol!

Prasadam