INTEGRAL YOGA HATHA. What are some Yoga guidelines? What should beginners be aware of? What Yoga is not: Are there any specific guidelines for women?

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1 HEALTH THROUGH HATHA Proved effective by thousands of years of use! That s Hatha Yoga, one of the nicest things you can do for the general health and well-being of your body and mind. Increased vitality, flexibility, improved circulation, better digestion, sound sleep strengthened nervous system, self-confidence, and a calm, relaxed, energetic feeling are but a few of the benefits to look forward to when you begin to practice Hatha Yoga. It is one of the best cosmetics - promoting a glowing complexion and clear, bright eyes. Although this system of Yoga appears to be working only with the body, it is actually working with the mind as well. Through the concentration and meditative attitude brought to this practice, the mind becomes clear, calm and more capable of alertness and concentration in all daily situations. There have been trying times throughout history, and Yoga is one of the most ancient approaches to stress management. Professional dancers and athletes of all kinds often use Hatha Yoga to enhance and aid their training techniques. It compliments any physical regime since it helps to stretch and relax muscles that have tightened, aids in flexibility, and helps to loosen and relax a sore, tired body. But it is not just the muscles that appreciate Hatha Yoga. Internal organs, nerves - in fact all parts of the body benefit from this system. Yoga is often recommended by doctors for treatment of a variety of ailments and conditions. Above all, Yoga is concerned with equanimity. Of paramount importance is a healthy body and mind. If the body is not well, the mind has a tendency toward depression; if the mind is disturbed, the body will be adversely effected. Hatha Yoga aims toward having both mind and body in perfect balance - making the practitioner an easeful, peaceful and useful being.

2 INTEGRAL YOGA HATHA What are some Yoga guidelines? The ground should be level; the use of a mat or towel is useful when practicing the asanas. Dress should be light and never restrictive. Jewelry, watches, belts, shoes and glasses should be removed before beginning. Always gently come out of any posture whenever experiencing any discomfort, and remain centered and relaxed. Avoid eating heavily for at least two hours prior to your practice. What should beginners be aware of? Beginners tend to be in a hurry and strain in order to achieve perfect asanas. Avoid this pitfall...relax and take it easy. There is no competition with others or even with yourself. Never strain in Yoga practices. What Yoga is not: Yoga asanas are not exercises. Asana means a steady posture held for a comfortable length of time. There is no place for quick movements or strain in the practice of Yoga. These postures are held with all steadiness and comfort. Come out of a posture very gently when any discomfort is experienced. Are there any specific guidelines for women? Generally it is not recommended to begin asanas during pregnancy. However, you may speak to your instructor for individual counsel. During menstruation you may suspend Yoga practice because of eliminating toxins into the body s blood stream. Inverted postures are to be avoided if practice is maintained during this period. How can I fit Yoga into my life? The morning hours when the stomach is almost empty are very conducive to the practice of Yoga asanas. There are fewer distractions and it is a quiet time. Though beginners may find their bodies more flexible in the evenings than the mornings, due to busy schedules, it may be difficult to practice regularly in the evenings. Unforeseen circumstances may result in missing practice altogether for many days. Therefore it is advisable to switch to morning practice as soon as possible. Then, if morning practice must be skipped, you can make it up later in the day. Be regular in your practice. Have fun. OM SHANTHI SHANTHI SHANTHI

3 HATHA YOGA I The purpose of this Hatha Yoga practice is to completely relax, tone and revitalize the entire system. It helps to relax and control the mind as well. OPENING Two chants, OM and HARI OM, will be done. Chanting is the practice of using sound vibrations to establish a peaceful atmosphere and feeling. Neither OM nor HARI OM can be translated. They are sound vibrations that are repeated for their beneficial effect. EYE MOVEMENTS This practice exercises all of the eye muscles. It helps to increase the circulation, tones the optic nerves and is a general aid to improvement of the eyesight. SUN SALUTATION The 12-step Sun Salutation serves as a general tonic for the entire system and limbers it up for the rest of the poses. CORPSE POSE Consciously relax completely, letting go of all tensions and mentally directing healing to any areas of need. Backward - Bending Poses COBRA The Cobra Pose tones the upper back, spine and cranial nerves; expands the chest, relieves back and neck ache, constipation and gas; and, for women, tones the ovaries and uterus. HALF - LOCUST POSE This pose strengthens and prepares you for the next pose. FULL - LOCUST POSE The Locust Pose strengthens the lower back, pelvis and abdomen, and tones the nervous system and liver.

4 BOW POSE Bow Pose has the same benefits as the Cobra and Locust Poses plus increasing the peristalsis of the bowels. It tones the pancreas and female organs. Forward - Bending Poses HEAD - TO - KNEE POSE This pose helps to relieve constipation and stretches the back and leg muscles. FORWARD - BENDING POSE Forward - Bending Pose stretches most of the back muscles and tones the abdominal organs. Completing Poses SHOULDER STAND This is one of the most beneficial poses because it tones the thyroid gland which controls the body s metabolism. It is also helpful for relieving asthma, piles, hernia, diabetes, heart trouble, and digestive problems. FISH POSE Fish Pose stretches the thyroid gland in the opposite direction from the Shoulder Stand, allowing the apex of the lungs to receive fresh air. This is beneficial for those with asthma and helps correct posture problems. HALF SPINAL TWIST This posture tones the entire spine, the liver, spleen, kidneys and adrenal glands. It is helpful for those with digestive problems, constipation and obesity. It also tones the nervous system and strengthens the deep and superficial back muscles. YOGIC SEAL The Yogic Seal tones and balances the nervous system. DEEP RELAXATION Deep Relaxation takes the Corpse Pose to a full meditation. It allows the systems to fully benefit from all the practices leading up to it.

5 Breathing Practices DEEP THREE-PART BREATHING With this practice you utilize the full capacity of the lungs, taking in a much as seven times more oxygen than in normal, shallow breathing. SKULL SHINING BREATH This is rapid diaphragmatic breathing that serves as a cleansing agent, helping to flush the toxins out of the body. NERVE PURIFICATION BREATH This alternate nostril breathing calms and cleanses the entire nervous system, purifies the blood, draws the awareness within while focusing and calming the mind. CLOSING Again a chant is used to further steady and elevate the mind, followed by a time of stillness: meditation. Note: all of the above materials are taken from instruction provided by the Integral Yoga Institute founded by Yogiraj Sri Swami Satchidananda, a recognized Yoga master and adept.

6 TIMING SANSKRIT ENGLISH BASIC BENEFITS AREA OF CONCENTRATION NETRA VYAAYAAMAM (netra veeya yamam) SOORYA NAMASKAARAM (soorya nama skarum) BHUJANGAASANA (boo jangg asana) ARDDHA SALABAASANA (arda sala basana) SALABAASANA (sala basana) DHANURAASANA (don ur asana) JAANUSIRSHAASANA (john oo seersh asana) PASCHIMOTAANAASANA (pas chee motan asana) SARVAANGAASANA (sar vang asana) MATSYAASANA (mat see asana) ARDDHA MATSYENDRAASANA (arda mat see en drasana) EYE MOVEMENTS SUN SALUTATION COBRA POSE HALF LOCUST POSE FULL LOCUST BOW POSE HEAD-TO-KNEE POSE FULL FORWARD BENDING POSE SHOULDER STAND ALL MEMBERS POSE FISH POSE HALF SPINAL TWIST POSE Tones and relaxes the eyes & optic nerves, increases circulation to the eyes, improves concentration General tonic for entire system; limbers up body for rest of the poses Tones the upper back; expands the chest; relieves back & neck ache Both the half and full locust exercise the lower back, pelvis & abdomen; tone the sympathetic nervous system and reduce abdominal fat Reduces abdominal fat; also tones the pancreas and abdominal organs Stretches & tones the posterior muscles; helps movement of the bowels Stretches posterior muscles; abdominal organs; reduces abdominal fat One of the most beneficial poses; controls the entire body s metabolism; helps in the elimination of asthma, heart & digestive problems. Allows apex of lungs to receive fresh air; massages neck and shoulders, helps correct posture Tones liver, spleen, kidneys and adrenal glands; also deep back muscles YOGA MUDRA YOGIC SEAL Strengthens the nervous system; releases stored-up energy within Eyes Between the shoulder blades Lower back Lower back For beginners, times each direction 3 or 4 rounds Twice 15 seconds each, or once 30 seconds Twice each leg, 10 seconds 10 seconds Entire spine Once or twice, sec Lower back & abdomen Once over each leg, sec Lower back & abdomen Up to one minute or sec Base of the throat where the thyroid & parathyroid glands are located Base of the throat Entire spine Awareness within 2-3 minutes seconds Once each side 30 seconds 30 seconds